This depends on quantity and quality and the aim is for you to wake up rested. For 90% of the population, this means 7-9 hours of sleep per night and breathing properly while you sleep.
It is normal for it to take 10 to 20 minutes to fall asleep after the lights go out. If you fall asleep in five minutes or fall asleep during the day, you’re probably not getting enough sleep. But if you’re still tossing and turning after 20 to 30 minutes, get up. Read a book or listen to relaxing music until you feel sleepy, then go back to bed. Research has shown that it is a way to train your mind to associate your bed with sleep rather than with wrestling.
Here are some tips to get a better night’s sleep.
Prioritize sleep
If you don’t prioritize your sleep and take it seriously, you’re unlikely to take the necessary steps to change your habits. Sleep is your built-in life support system.
Routine
As humans, we naturally like routines, in part because our bodies and minds respond well to them. By going to bed and waking up at the same time, you can build a better routine for consistently good sleep.
Food and drinks
Do not eat two hours before going to bed and avoid eating heavy or spicy foods. Caffeine is a stimulant and counterproductive to a good night’s sleep. Avoid or limit alcohol. While it can help you fall asleep more easily, it does not provide restful and regenerative sleep.
Light and electromagnetic radiation
Light exposure affects the hormone melatonin, which prepares your body for sleep. This also applies to blue light from electronic devices. Your bedroom should be dark and there should not be a digital clock next to your bed with a green light. Televisions or electronic equipment, especially your mobile phone, which should be at least two meters from the bed.
Noise
This poses a challenge in our urban environment with noisy neighbors, street noise or even roommates. The most common and annoying sound that disrupts sleep is a snoring partner, often dismissed or downplayed. It is serious and can also have a major impact on your health.
Sleeping position
Stomach sleep is a problem for the head, neck, jaw and lower back muscles and also affects your respiratory tract. Sleeping on your back can cause your lower jaw and tongue to restrict or block the airway. Side sleeping is best.
Temperature
Being too hot or too cold will affect the quality of your sleep, so choose bedding that is suitable.
Environmental toxins
Mold can be a serious problem, with one of the first symptoms being fatigue that does not improve with rest. Dust mites are the most common cause of asthma and allergies in children worldwide, and also affect adults. Regularly using a high-efficiency vacuum cleaner with a particulate air filter and placing bedding in the sun are excellent ways to control this common problem.
Be positive
End the day by describing or recording three positive events, no matter how small or insignificant. Don’t try to solve the world’s problems right before bed, or check email or Facebook; these are far too stimulating.
Sex
Sex has a positive effect on sleep. It lowers the stress hormone cortisol and increases the cuddle hormone oxytocin. Sex is a wonderful way to release energy and even counts as exercise! It increases estrogen levels, which can improve a woman’s REM cycle for a deeper, better night’s sleep. Men’s ability to sleep better after sex is legendary.
Many factors can disrupt a good night’s sleep – from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive. You may have no control over the factors that disrupt your sleep. However, you can adopt habits that promote better sleep.