If one thinks of health, it is inevitable that one does not realize the importance of rest.care of Dream It’s one of the most important healthy habits, along with a good diet or regular exercise.
Unfortunately, getting a good night’s sleep can sometimes become a distant luxury, or just a problem because many people don’t get it. This is what happens when life gets too busy and the stress gets on you. Dreams will enter the blocking phase.
If we remind you, we will not tell you anything new It is more convenient to lie on the bed for about seven or eight hours, but maybe they don’t tell you that much about the best time to sleep. Because yes, it matters. And we often don’t follow the rules, going to bed much later than we should.
A good night’s sleep is essential to our health and everyday life. Going to work without adequate rest can affect your concentration, and driving can be dangerous. Conversely, we perform much better if we spend the right amount of time in bed.
The consequences of sleep deprivation don’t stop there. In the worst cases, this defect can lead to serious heart or mental disorders.. In addition, doctors warn that it increases the chances of developing obesity, pain, diabetes, hormone and immune system disturbances, among other consequences.
Best and average sleep times per night
You’ve no doubt heard it many times, and the way your body is advised to rest and refuel is to sleep 7+ hours a night. but… When is the best time to sleep? Is it really that important to take this into consideration?
The truth is, sleep is as important as you think, if not more so. Because in addition to affecting your own health, it affects the health of others. For example, driving while tired is not as safe as driving after a break. Neither work nor hard training. By resting, you perform better and your focus and productivity increase. Therefore, having good sleep habits is very important as it can improve your life and work performance.
Negative effects of long-term sleep
decrease in immunity
These are just some of the negative effects of chronic sleep deprivation, or the same… Consequences of not getting enough sleep, according to the Sleep Foundation. A sleep expert explains that we need to incorporate at least a consistent and healthy amount of time into our sleep habits.
According to the American Academy of Sleep Medicine (AASM), if you’re an adult, you should be getting at least seven hours of sleep a night. “Seven to eight hours of sleep per night is usually enough for most adults to feel alert and well-rested during the day.,’ said Dr. Mehwish Sajid, a staff member at the Sleep Disorders Center at the University of Michigan.
In fact, the exact number depends on each organism, he assures. Of course, even if you think that because of your size, spending less will suffice… Seven hours is recommended. If you can use something else to boost your sleep during your nap…do it!
Precise time to sleep and rest at night
Dr. Sajid adds that the optimal time for sleep is 10 p.m., although it’s not a firm rule. “The best time to sleep is when you’re sleepy,” although he explained, “Sometimes people can make the mistake of going to bed before they’re tired. She was then faced with lying in bed waiting to fall asleep. ”
What if you can’t sleep?
As I said earlier, the recommended amount of sleep is at least seven hours, so if you’re going to be waking up early… do the math. When do I have to go to bed to ensure rest? And most importantly… what if I can’t sleep right now?
minimize exposure to light
Avoid having handheld electronic devices (cell phones) nearby
Sajid explains, “Going to bed at the same time each night keeps you on a consistent circadian rhythm, which is your body’s natural sleep and wake clock.” Additionally, he adds, “your circadian rhythm controls your sleep drive and affects daytime alertness.”
“This sleep pattern is known as ‘social jetlag,’ and over time, it can lead to sleep deprivation that can negatively impact your daytime performance, leading to mood swings, weight gain, and even elevated blood pressure and blood sugar,” Dr Sajid argued. therefore, Even if you don’t get up early, try to respect your routine as much as possible.
Tips for falling asleep easily even when you don’t want to
read a book
Avoid electronic screens half an hour before bedtime
Don’t eat too much food before bed
Make sure you have a cool, dark sleeping environment
Don’t Add Caffeine to Your Dinner
Do not consume nicotine or alcohol four to six hours before bed
Don’t go to the gym a few hours before bed
Include relaxing and stimulating activities before bed, such as yoga or meditation.
4-7-8 Technique Can Fight Insomnia, According to Harvard University
Insomnia is a sin that can alter your routine to unexpected limits, but Scientists at Harvard University seem to have found a solution to combat it in under a minute. This is the “4-7-8” technique.
It sounds simple enough, and, again, it doesn’t mean using any equipment or anything other than your own breath. Because it is based precisely on it, or rather on restoring its natural rhythm to attract sleep in seconds. process? It’s simple: lying in a comfortable, relaxed position, you should start thinking about the numbers 4, 7, and 8 and practice breathing around them. First, you breathe in for four seconds; then, hold it in your lungs for seven seconds, and finally, breathe out through your mouth for eight seconds. All this while placing the tip of the tongue on the roof of the mouth.
It’s a natural, scientifically based process designed to restore a relaxed breathing rhythm. Its discoverer, Harvard Medical School scientist Andrew Weil, explains that sleep problems are largely due to bad breath caused by stress, anxiety or caffeine intake.