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What is healthy sleep pattern?

A healthy sleep pattern ensures the next day full of energy esp for working adults and heavy load students. Sleep hygiene is a habitual activity that helps us fall asleep and maintain healthy sleep. Poor sleep hygiene can hinder sleep quality. Hence considered most people lack healthy sleep we hope the below small tips useful before you go to bed.


How to keep a healthy sleep pattern


Good sleep habits

Everyone wants to have good sleep habits, but with the development of technology, the quality of people's sleep has been declining. So, what are the factors that affect sleep quality? What steps can we take to improve sleep quality? In fact, sleep quality is related to the external environment and your own eating habits, including environment, time, activity and intake.



Where we sleep must be good for sleep. The room should be quiet, dark and moderate in temperature. If you can only sleep during the day due to work, use opaque blinds, shadows, or curtains. This way, if the light comes in through the window, it won't hit your eyes. For those who cannot sleep in a quiet environment, you can play soothing music to help you fall asleep.
The bed is an important part of the sleeping environment. This includes pillow-top mattresses, foundations and bedding. Mattresses should be supportive, which can reduce joint pressure. The back and neck must then remain properly aligned. The development of modern mattress designs aims to achieve the proper balance between support and pressure release. When choosing a mattress, consider your weight and body type as well as your physical condition, including back pain, neck pain, arthritis, bursitis, sleep apnea, and fibromyalgia.



Our bodies are designed with a circadian rhythm, a 24-hour cycle when we get up and fall, depending on consistency. When we arrived at places in several time zones within hours, our bodies were out of sync with the local time at the destination. We will cause jet lag due to time shifts. If you change shifts every few weeks, start readjusting your sleep time as soon as possible.



Sa pagitan ng dalawa hanggang apat na oras bago matulog, paglipat mula sa nakakapagod na aktibidad sa mas tahimik aktibidad ay nagbibigay-daan sa iyo upang simulan ang nagpapatahimik. Exercise sa panahon ng araw at mabawasan ang nakakapagod na ehersisyo sa gabi. Patayin ang TV kalahating oras sa isang oras bago matulog, magbasa ng isang aklat o i-browse ang mga larawan, at iwasan ang hawakan ng mga electronic screen aparato. Kung kinakailangan, Maaari kang kumuha ng isang humimlay sa panahon ng araw at limitahan ang iyong tanghalian pahinga sa 30-45 minuto kaya na ito ay hindi makakaapekto sa iyong regular na pagtulog.



Ang aming pagkain na malapit sa pagtulog nakakaapekto sa kung paano namin pagtulog. If you are hungry about an hour before going to bed, please prepare a light meal, but not suitable for high-calorie foods, which will affect the quality of sleep and sleep time. Coffee and other caffeinated drinks are great for getting up in the morning because they help wake you up, but for the same reason, they are not a good choice for the first three or four hours of going to bed.


Factors beyond our control

Many factors that affect the way we sleep are under our control. But when we can't control certain key components of sleep hygiene, we need to make adjustments to get good sleep quality. For most of us, one of the factors controlled by others is our work and class time. In short, to get better sleep and keep us awake and alert during the day, we need to control what we can do and adjust what we can't. Tiyak na, a good mattress will help you sleep well, masyadong. Samakatutuwang, we recommend this model - spring and memory foam hybrid mattress to these who are troubled in sleeping.

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Mag-post ng oras: 2020-04-15