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Poor sleeping can make you feel physically and mentally exhausted. Sleep is essential for a healthy and happy life. Fortunately, good sleep may be in your range! If you want to get a good night's sleep, take a nap and create a good night's sleep environment. Next, create a routine to help you relax before going to bed. It is also important to change lifestyles to help support healthy sleep.
1.Establishing Your Sleep Schedule
2.Creating a Good Sleep Environment
3.Winding Down Before Bed
1.
Wake up at bed at the same time every day. Changing your sleep habits is the same every
day - even on weekends. The best way to do this is to figure out when you need to go to
work or school, and then calculate backwards to make sure you get enough wake up time.
This will provide you with bedtime and wake up time.
2.
Avoid sleeping on weekends. This can ruin your sleep schedule and make it harder to get
the good sleep you need. During the work week, try to stick to the same sleep schedule
during the weekend. This will make you feel good.
First, you may want to schedule morning activities on weekends so that you have the
motivation to get up early. For example, make a plan with a friend or partner for an early
morning hike.
Do not plan any late night events on Friday or Saturday when you try to determine your
sleep schedule. After determining the sleep schedule, you can occasionally sleep for 1-2
hours without affecting the sleep schedule.
Depending on your current sleep and wake cycle, it may take several weeks to determine
your sleep schedule. Plan to adjust your bedtime only 15-30 minutes at a time.
3.
Make sure you have enough sleep time. Sleep time depends on your age. Most adults need
7-9 hours of sleep a night, while teenagers need 8-11 hours a night. Children should
sleep 10-13 hours a night.
Young children also need to take a nap. For example, a 2-year-old child should fight for
1-2 hours, while a 1-year-old child should fight for up to 4 hours and spread throughout
the day.
4.
A nap can ruin your sleep schedule, making it hard to sleep at night. If you take a nap,
stick to a power nap for 15-30 minutes. Otherwise, you may wake up from a nap more tired
than before, and you may make a mess of your sleep time.
You should only take 1 nap every day.
The best time for a nap is afternoon, or about 2 hours after lunch. If you have a typical
timetable, this means that sleeping around 2:00-3:00 pm may affect your sleep schedule.
5.
Active after dinner. It feels normal to feel a little tired after dinner. You may feel like resting on the sofa in front of the TV. However, it is best to move instead of re-activating yourself. This is because when you need to curl up in bed, rest can lead to a surge in energy. [9] Take a walk after eating. You may even have friends or pets to join you. Sunset is a good time for a walk! It reduces stress and helps keep your body's circadian rhythm synchronized.
6.
If you are tossing and turning, don't worry about sleep. While it's important to stick to your schedule, you can't force yourself to fall asleep. Instead of tossing and turning, getting up and doing some relaxing things, such as reading, when you start to feel tired, try to sleep . While it's a good idea to take ownership, don't choose activities that make you feel more sober, such as playing on your phone, watching TV, or using a computer.