5 techniques to help you get enough sleep

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5 techniques to help you get enough sleep

However, adequate sleep for newborns (birth – 3 months) should 14-17 hours, infants (4 months – 1 year) should 12-15 hours, and toddlers (1-2 years) should 11-15 hours. 14 hours Preschool age (3-5 years) should sleep 10-13 hours School age (6-13 years) should 9-11 hours Teenagers (14-17 years) should sleep 8-10 hours Adults (18 -64 years) should 7-9 hours, and the elderly (65 years and over) should sleep 7-8 hours.

Sleep is a time when various organs of the body to rest heart and circulatory system. You don’t have to exert a lot of energy to pump blood to different parts of the body. Including during the time when the worn parts are repaired. Balancing various chemicals as well as the time when the brain organizes information and stored in categories cause the brain to remember and develop. 

If is not enough, it will cause cardiovascular disease, diabetes, high blood pressure. affects the nervous system, thinking, memory, including the risk of accidents. While driving and may lose efficiency in work as well at https://ufabet999.com

Techniques to help you fall asleep easier include:

  1. Exercise at least 30 minutes in the evening or 4-6 hours before bedtime.
  2. Eat bananas because the skin of bananas has the effect of sleeping pills. And there is an amino acid called tryptophan, which is converted to serotonin. When eating, it will help relieve stress, relieve anxiety, and make you well.
  3. avoid heavy meals Spicy, spicy or very sweet food 4 hours before going to bed because the body takes about 2-3 hours to digest food.
  4. avoid coffee alcoholic beverages or any stimulant drink 4-6 hours before bedtime
  5. relax the body and mind before bed with a warm bath, light walking, or meditation. And don’t do activities that stimulate the body and brain until bedtime.