Don't delay any longer, here's a quick way to bed that you can Praktikkan
One of the questions related to sleep that normally exists in the minds of many people is, "how long is actually bed time we need?" In fact, adults need at least 5-6 hours of sleep in 24 hours (according to some research on sleep time, 8 hours is the maximum sleep time for adults). Assuming that the average person get up at five in the morning, it means that one must strive so that he sleeps a maximum of eleven o'clock in the evening. Thus, how quickly an effective sleep? Refer to the following steps:
Define what the meaning of "fast asleep" for you
Adults need at least 5-6 hours of sleep in a day. Children may need a bed time is longer. Babies and toddlers will even require a longer bedtime again. Here, the words "sleeping faster" or "sleep late" can be a relative term when it is used to define the time of sleep.
The average person (adult) Indonesia woke up at five in the morning, which means according to the needs of adult sleep then we should sleep a maximum of eleven o'clock in the evening. But on other cultures in the different countries where the population is accustomed to waking up more during sleep time, they could be more soluble. Thus, the term "fast asleep" and "late night" sleep will greatly depend on the needs of the sleeping person (child or adult) and what time does the person have to wake up every day.
Make a note of your sleep time every day
Before actually practice the quick way, the preparation that you can do which are making "diary". This diary you will use to record how many hours You sleep each night, and what time you wake up the next day. From the time span you can find out how long your sleep. If you consistently recorded over several days or weeks, you will know how long your average sleep every day.
Identify what you feel when waking up from sleep
Still stuck in "diary". Not enough by noting the time of sleep and wake-up time, you must complete your notes with what you feel when waking from sleep. If there's still a sense of weary? Tired? Not satisfied?
By noting the sensation-sensation, you can convince yourself that if You Sleep less than the need, a variety of negative effects will appear. Not only a sense of weary and tired, no matter the lack of sleep associated with various long-term problems such as an increased risk of suffering from obesity, diabetes follows its complications, lack of concentration, decreased cognitive function, not nutritional fulfillment good, and a variety of other problems. Thus, this would further solidify your intention to practice how fast asleep.
Avoid caffeine consumption
If you intend to sleep faster, avoid coffee and other products containing caffeine, nicotine, or other stimulant substances. The effects of these substances can endure long hours, that makes you trouble sleeping even though biologically your body was tired.
You might think of for taking medication to sleep as one of the quick ways to sleep. Unfortunately, many cases shows that there is a dependency of the individual against the sleeping drug, in addition to can lower memory and motor skills as one of the side effects. There are a variety of sleeping pills and the effect any variety. Do not carelessly take medication to sleep unless you have mengkonsultasikannya with your doctor and make sure you drink it according to the instructions provided.
Pay attention to your dinner time
Don't eat too much at night. In addition, dinner time You let a 2-3 hours from the time of sleep. When you consume heavy foods before going to bed, the body will work the digest food that makes you hard to sleep and thwart a quick way of sleep.
Avoid strenuous activity at night
Regular exercise has long been known for being able to balance Your sleep patterns, but you have to be observant chose the perfect time to exercise. Avoid exercise too close to bedtime. This is because exercise raises the effect of stimulation as well as caffeine, that will make your sleeplessness.
Limit napping
NAP may sound tempting, let alone during the day where the power of concentration began to decline and the body is getting tired. There is no harm in closed his eyes for 30 minutes or 1 hour, but batasilah so that Your NAP time is not too long. Avoid also sleep in the afternoon.
Set lighting
At this point we're not only talking about the lighting-bedroom. The lighting is "covered" you for a full day also brought the impact on Your sleep patterns. In the morning and during the day, so that you are exposed to as much natural light from the Sun. This will help customize your torso towards the concept of "daylight", where the brain unconsciously will instruct you to perform daily activities.
So the sun sets, you'll soon customize themselves against the concept of "night", where the brain unconsciously will instruct you to start preparing a break. Thus, you need to limit your exposure to light like that comes from television, computers, tablets, smartphones, or other similar equipment. The light from the electronic equipment will confuse the concept of "night" you so that Your sleep time will be disturbed.
Sleep when you feel tired
If you feel tired, it was a signal from your body to sleep soon. Don't force your body to stay awake. On the other hand, if you are not too tired, don't force your eyes to closed. Do one or two activities (avoid electronic equipment, exercising, working, or eating) until you feel tired. In the end, You will be able to achieve optimal sleep time consistently.
Create a comfortable environment for sleep
A quick way to bed last but not less important is to customize the room in order to support optimal sleep. Keep your bedroom clean, neat, comfortable and distraction-free (that's why it is not recommended to put a television in the bedroom).
In addition to the physical condition of the room, this also concerns the Customs towards the bed. Most people will find it easier to sleep when listening to soft music. Some others may choose a warm bath, read a book that is not too complicated, or drink a glass of hot tea (chamomile tea is the right choice because it evokes a relaxing effect).
That's the steps that you can do as a quick way to sleep. But if you have mempraktikkannya and does not work, do not hesitate to discuss it with health care personnel. Trouble sleeping you're experiencing could be a symptom of other health problems that require medical handling. Good luck!
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