Today we will talk about the harmful effects on health that can cause poor sleep, as well as some tips on how to sleep well.
To work effectively, our organs need to rest for about 7-9 hours. This time can vary depending on the person. People who sleep 6 hours or less put their health at risk.
Lack of sleep causes various health disorders, such as:
- Lack of concentration
- Increases the risk of stroke
- Increases the risk of diabetes
- Causes memory loss
- Leads to obesity
- Weakens the immune system
- Increases the risk of cancer
- Causes bone damage
If you are a person who sleeps less than 6 hours a night, take a look at these tips for improving sleep and fully recovering.
Tips for good sleep:
- Try to wake up and go to bed at the same time. This will create a habit that will help you avoid any difficulty sleeping.
- Start your day with a healthy breakfast.
- Do not eat large portions at bedtime.
- Avoid caffeine or stimulant drinks an hour before bed. They can stay in your body for 3 to 5 hours.
- Do not exercise three hours before bedtime.
- Lighting in the room is very important. You should sleep in the dark or in very low light.
- The temperature in the room should be pleasant for you, not too hot and not too cold.
- Avoid working in your room. Let your brain associate it with sleep.
- Develop a bedtime routine for yourself. This procedure can be meditation or a bath with foam or listening to meditative or calm classical music, or slow and deep breathing. It is important to find a way that will make you feel relaxed, so it will be easier to fall asleep.
- Do not watch TV at bedtime and if possible do not sit in your room alone.
- Drink relaxing tea.
- Sleepwear should be comfortable and baggy.
- Avoid foods that are high in fat or very salty at night.
Picture Credit: VistaCreate