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Study says 39 minutes of sleep is key, but how do you get more sleep?


Experts share 9 tips to help you sleep longer and better




One study published on Wednesday (15/03), on Jama Network Open, revealed that sleeping 39 minutes less per night resulted in lower physical well-being in the group of children analysed. Another proof of the importance of getting enough sleep. But how?

A hectic life, worries, stress and anxiety are some of the factors that make it difficult for us to satisfy this simple and physiological habit. Sleep is very important for our physical, emotional and energetic health.

In this article, we have collected 9 tips shared by Personare experts to help you sleep in the quantity and quality your body needs.

Tips on how to get more sleep

  1. Maintain a regular sleep schedule: Try to sleep and wake up at the same times every day, even on weekends.
  2. Create a peaceful sleeping environment: Keep your bedroom dark, quiet, and at a comfortable temperature for you. If possible, use the right colors to sleep on the walls and furniture.
  3. Avoid electronics before bed: The blue light emitted by electronic devices can interfere with your circadian rhythm and make it difficult to sleep. Try to avoid using electronics at least an hour before bed.
  4. Do relaxing activities before bed: Try incorporating relaxing activities into your bedtime routine, such as reading a book, taking a warm bath, or meditating (see here a powerful meditation for sleep).
  5. Avoiding caffeine and alcohol: Avoid caffeine and alcohol at least a few hours before bed, as both can negatively impact sleep.
  6. exercise regularly: Regular exercise can help improve the quality of sleep, as long as it is done a few hours before bedtime. OR yoga can help you!
  7. have good food: Avoid heavy meals and sugary snacks before bed, but also avoid going to bed hungry. Here is a list of foods for better sleep..
  8. See a doctor if you have trouble sleeping: If you have trouble sleeping regularly, it can be helpful to seek medical help to find out the cause and find suitable treatments.
  9. Find out if your chart indicates sleep problems: watch in this article what are the points that may represent difficulties in relaxing and resting during the night.

The mail Study says 39 minutes of sleep is key, but how do you get more sleep? appeared first on Personalize.

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Source: Terra

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