The World Sleep Society has developed “10 rules of sleep hygiene for adults”. If you follow these rules, you will not have to worry about sleeping problems.
1. Go to bed and wake up at the same time
Many of us give ourselves a break on the weekends and sleep until almost lunchtime. However, scientists believe that this inconstancy leads to a loss of our circadian rhythms. Sleep will be improved by the daily rise and fall asleep at the same time.
2. Arrange sleep breaks if you feel tired
If you take a little nap, you’ll regain your spirits. However, keep in mind that an afternoon nap should not last longer than 45 minutes.
3. Give up bad habits
Experts advise not to drink alcohol and not to smoke at least four hours before bedtime. Although these habits are best abandoned once and for all.
“Good habits have a positive effect on the quality of sleep. And many studies show that the quality of sleep is much more important than the quantity of sleep”.
Liborio Parrino, Professor of Neurology at the University of Parma and Chairman of the World Sleep Day Committee in 2018.
4. Reduce caffeine use
The World Sleep Society recommends that caffeine use be stopped at least six hours before bedtime. Keep in mind that it is not only contained in coffee, but also in tea, carbonated beverages, and even chocolate.
5. Do not eat before going to bed
We can have a little snack. But four hours before bedtime you should not lie on heavy, spicy and sweet food.
6. Do not play sports before going to bed
Specialists insist that sports should be practiced regularly. However, physical activity immediately before going to bed can harm its quality.
7. Choose comfortable bedding
If you wake up in the middle of the night waking up from what’s hot under your usual woolen blanket, it’s time to change it. For your own health.
8. Ventilate the bedroom
A recent study found that Windows/door opening-mediated bedroom ventilation and its impact on sleep quality of healthy, young adults are improving the quality of sleep when the window is open. If you have an air conditioner, choose the temperature that is most suitable for sleeping. It should be several degrees lower than usual.
9. Remove distracting noises and light
The electronics in the room may prevent you from sleeping. For example, a flashing digital clock, a buzzing computer and, of course, a switched the TV.
10. Do not do anything else on the bed
With the help of a smartphone or laptop, we can easily respond to emails lying on the bed. However, this can lead to the fact that you associate this place with work. Stop doing that. The bed is designed for sleeping and sex.
By following these rules, you will improve the quality of sleep, and prevent fragmentation and sleep deprivation. The latter can lead to serious health problems, including mental health problems and cardiovascular disease.