Tips for a Restful Night’s Sleep
Many people struggle to maintain their energy levels and focus throughout the week, often resorting to napping on weekends to make up for lost sleep. However, this can lead to a groggy start to the work week. So, why do we still feel tired after sleeping in?
Experts suggest that the key to avoiding this cycle of fatigue lies in establishing healthy sleep habits. By following some simple guidelines, you can ensure a good night’s sleep and prevent the negative effects of fatigue and overwork. Drawing from data from the American media outlet ‘Huffpost’, we’ve uncovered the secrets to achieving a deep and restful sleep.
Maintain a Consistent Schedule
One of the most important factors in achieving quality sleep is to stick to a consistent sleep schedule. Going to bed and waking up at the same time each day, even on weekends, helps regulate your body’s internal clock, allowing for easier wake-ups in the morning. Disrupting this routine can lead to feelings of jet lag, making it difficult to get going on Monday mornings.
It’s recommended to aim for around 8 hours of sleep each night to maintain a healthy routine. If you find yourself lacking sleep during the week, consider allowing yourself some extra rest on the weekends to make up for it.
Optimal Sleeping Conditions
The temperature of the room can also significantly impact your sleep. It’s best to keep the room around 18 degrees Celsius (64 Fahrenheit) for a comfortable sleeping environment. Additionally, using a light blanket and layering clothing can help regulate body temperature and promote restful sleep.
Limit Electronic Exposure
Exposure to the blue light emitted from electronic devices, such as smartphones and computers, can disrupt your body’s natural sleep signals. It’s advisable to avoid these devices for at least an hour before bedtime to allow the sleep hormone melatonin to be released. If avoiding screens is a challenge, consider adjusting the brightness settings to minimize the impact of the light.
Avoid Dependency on Sleeping Pills
Lastly, experts caution against relying on sleeping pills, as they can lead to serious health risks. Instead, focus on creating a peaceful and conducive environment for sleep. Studies have shown that individuals who believed they were taking sleeping pills, even if they were placebos, experienced similar sleep outcomes. This highlights the power of the mind in achieving restful sleep, emphasizing the importance of a calm and relaxed mindset before bed.
By incorporating these simple tips into your daily routine, you can pave the way for a more restful and rejuvenating sleep experience.
Simple ways to get a good night’s sleep
Entered 2023.11.27 08:31 Views 2 Entered 2023.11.27 08:31 Modified 2023.11.27 06:03 Views 2 If you don’t maintain your normal lifestyle at the weekend, it may be difficult to get out of bed in the morning Picture . [사진=클립아트코리아]
There has been a lot of work in the last week. So on the weekends, I stayed home and took a nap. But when I try to wake up on Monday morning, I can’t open my eyes. Why.
Experts say, “The reason most people repeat tired and sleepy routines every day is that they ignore the easy and simple way to sleep well.”
If you follow simple rules, you can prevent health deterioration that can occur due to fatigue or overwork. In relation to this, we looked into the secret to falling asleep deeply based on data from the American Internet media outlet ‘Huffpost’.
Maintain the same lifestyle pattern during the week and at weekends
The habit of maintaining a consistent lifestyle is the biggest secret to a good night’s sleep. If you keep the habit of sleeping and waking up at the same time every day, you will be able to open your eyes without difficulty in the morning. The biological clock does not distinguish between weekdays and weekends.
If there is a gap between bedtimes during the week and at weekends, waking times, and amount of sleep, the biological rhythm is disrupted and jet lag occurs. This is why it’s not easy to wake up again on Monday morning even if you take a long nap at the weekend.
However, in order to maintain a regular life pattern from weekdays to weekends, you need about 8 hours of sleep every day. If you don’t get enough sleep during the week, you need to get some extra sleep on the weekends.
appropriate room temperature
Very hot air can be a factor that disturbs sleep. The ideal temperature for the body to rest or fall asleep is 18 degrees. It is best to set the thermometer to 18 degrees and then cover yourself with a light blanket and go to bed. If you feel a little cold, you can wear some extra clothes.
Electronic device lights are soft.
If you are addicted to Twitter or Facebook and use to scroll right before going to sleep, it will be difficult to get a good night’s sleep. The blue light emitted from a smartphone or computer acts as a mechanism to signal morning and wake up.
You should stay away from smart devices at least an hour before going to bed and allow the sleep hormone melatonin to be released. If it is difficult to change the habit of looking at your smartphone, you should at least adjust the intensity of the light by lowering it.
Do not rely on sleeping pills
According to experts, the habit of relying on sleeping pills is dangerous. This is because it can cause heart disease, stroke, and even death. A recent study also shows that people who took a fake sleeping pill fell asleep as deeply as when they took real sleeping pills.
The placebo effect has been proven for people who have difficulty falling asleep. Therefore, it is important to have a comfortable mind that you can fall asleep on your own rather than relying on medication.
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