The rules that provide the necessary conditions for a quality sleep are called "sleep hygiene".
Tips for Sleep Hygiene
- You should go to bed when you are sleepy.
- If you can't sleep, you shouldn't spend too much time in bed
- The bedroom should not be too hot or too cold, preferably dark and slightly cool
- The bedroom should be used only for sleep and sexual activity, the study room and it should not be used as a television room
- Your morning departure times should not change much during weekends and holidays
- You should not sleep during the day, if you cannot stand it, take a nap before 15:00 for less than 1 hour
- Consumption of alcohol, caffeinated drinks and chocolate should be stopped 4-6 hours before bedtime
- Smoking before bedtime
- Dinner should not be eaten very heavy, but you should not go to bed hungry either
- Heavy sports should be avoided before going to sleep, the exercises should be shifted to the evening hours
- Daily thoughts should be avoided after going to bed, one should go to bed by thinking and analyzing outside the bedroom
- Sleep-disturbing drugs (antidepressants, cortisone) , drugs used in the treatment of flu, some heart drugs, etc.) should not be taken close to sleep
Read: 23
