The majority of adults need 8 or more hours of good quality sleep. However, stress and worries can prevent a person from sleeping the necessary time and this will end up affecting the activities of the day. I don’t sleep harmful effects on our body and mental healthboth short and long term.
Some recommendations for better sleep
1. Follow a sleeping schedule
according to mayo clinic, it is important to dedicate no more than eight hours to sleep. There recommended amount of sleep for a healthy adult is seven hours, at least. The specialized website recommends sitting down and getting up at the same time every day, including weekends. There constantly refute the sleep-wake cycle from the body.
2. Avoid medications that delay or interrupt your sleep
There are numerous medicines and remedies of common use that play in the same team of insomnia. Therefore, if you have problems sleeping, it is best to discuss this with your doctor.
3. No siestas
yes, a 25-minute siesta improves between 16% and 34% our cognitive functions, when it comes to night, that resting mouse can make sleep difficult.
4. Do not sleep with the cell phone on
Leaving the phone switched on increases the risk that it can sound or project a light. To avoid it, there are phone options to rest in our sleep hours.
5. Avoid any type of light
The eyes react to light and darkness, even when they are closed. In the light of the day, the brain reduces the production of the sleep hormone, the melatoninwhich allows you to be alert.
6. Do physical activity as part of your daily routine
Regular physical activity can promote better sleep. However, avoid doing too much activity around the time of ashore, because what you need is for your body to start looking for rest. (I)
