Depend on the proper organization of sleep depends on working capacity and most importantly – well-being and health. In this article we will tell you how to go to bed properly and how much time you need to spend on sleep.
The need for sleep largely depends on age: maximum in newborns (up to 20 – 22 hours per day) and is minimal in the elderly (5-6 hours). In addition, the need for sleep in most cases is due to the individual characteristics of man – in adults, sleep can take from 7 to 10 hours a day.
Depending on how many people go to bed and how much they get up in the morning, three categories of people stand out:
- “Larks” – go to bed early and wake up early.
- “Owls” – stay up late and wake up late.
- People with a two-day bedtime sleep – for them the combination of a night sleep with 1-2 hour daytime sleep is optimal.
When is it better to go to bed?
Optimal time for going to bed – no later than 12 o’clock in the morning. This is explained by the fact that from 12 o’clock in the morning to 5 o’clock in the morning a large amount of melatonin is produced in the body – a hormone responsible for deep and full sleep.
After such a full sleep, a person feels rested, cheerful and ready for new discoveries in this world. In addition, melatonin normalizes blood pressure, slows down the aging process, increases immunity, has an antitumor effect, improves the functioning of brain cells, enhances sexual activity.
Do I need to sleep?
It is very important to go to bed and get up at the same time, as it helps to “program” the body for sleep at a given time. After a few days (less often weeks) you will fall asleep quickly at the same time and wake up without the help of an alarm clock!
For faster falling asleep in the evenings, I recommend following the rules:
- Do not sleep during the day.
- Do not go to bed in an angry state.
- Do not read or “roll” in bed.
- Do not drink coffee at night, alcohol.
- Develop a sleep ritual (for example, a walk before going to sleep).
- Exclude daytime sleep (with very early awakenings).