Things to know about your sleep time | Fusion - WeRIndia

Things to know about your sleep time

Things to know about your sleep time

Normally, many people wake up at the same time every day. However, the sleep time varies as per work schedule, family obligations, social life etc.

A specific amount of sleep is essential for the best functioning of your systems.

The amount of sleep you need varies as per your age.

Infants need around 17 hours of sleep a day while adults need 8 to 10 hours of sleep. The older adults after 65 years and above may need 7 hours of sleep.

However, sleep needs are dissimilar for different people even with the same age group.

Try to go to bed, counting your sleep time and the wakeup time.

There are different cycles of sleep with four stages in each cycle.

The first three stages are in the non-rapid eye movement (NREM) sleep and the last stage is rapid eye movement (REM) sleep.

Here are some tips for better sleep:

  • Regular exercise helps prevent insomnia. However, do not work out a few hours before you go to sleep.
  • Try to expose yourself to sunlight as much as possible to improve your circadian rhythms.
  • Do not take long naps in the afternoon.
  • Make a habit of waking up at the same time every day.
  • Avoid alcohol, caffeine and nicotine in the evening and before bedtime.
  • Take a warm bath or listen to soothing music before going to bed.
  • Turn down the lights and switch off electronics at least 30 minutes before bedtime.
  • Read a book to relax you while in bed.
  • Avoid using laptop or phone while you are going to sleep.
  • Close your eyes and focus on steady breathing.
  • If you are not able to sleep, then do not lay on the bed. Move to another room and read a book and listen to music until you feel sleepy.

Image by Arun kumar from Pixabay (Free for commercial use)

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