Healthy sleep is indispensable for a healthy life. Considering that you spend a third of your life in sleep, making this process quality should be your first choice. Let's take a look at how to get quality sleep together.
Even though you spend most of your day asleep, do you often wake up without sleep? This event, which happens to many people constantly, affects all actions taken during the day. If you do not know that sleep affects your quality of life so much, you should realize its importance and make an effort for healthy sleep . So, how do you get quality sleep ?
1.Choosing the Right Mattress
Choosing the right mattress is essential for a quality sleep. In order to get the maximum benefit from your sleep, it would be a logical choice to get a personalized bed . Since each part of the body exerts different pressure on the mattress, you should use a special mattress according to your body type and weight.
2. Ideal Sleep Time
The time interval required for a quality sleep varies according to the age group. Babies between the ages of 1-2 should sleep 12-17 hours, children between the ages of 3-5 should sleep for 10-13 hours, and children between the ages of 6-13 should sleep between 9 and 11 hours a day. Teenagers between the ages of 14-17, who go through the process called adolescence, should sleep at least 8 hours a day. From the age of 18, when the adulthood begins, to the old age, 7-8 hours of sleep per day is sufficient. You should also set the sleep time according to the age group.
3. Electronic Device Usage
With the development of technology, you should keep electronic devices that we have not dropped from our hands as far as possible from the environment where you will sleep. Because electronic devices cause various harms to the body with the radiation they emit. Keeping your device an arm's length away is enough for healthy sleep .
4. Dark Environment
In order to get 100% efficiency from sleep, the environment should be as dark as possible. Because artificial lights disrupt the balance, the brain perceives the time as daytime. Therefore, you should take care that there is no light in the environment where you sleep.
One of the sine qua non of a healthy sleep is the appropriate ambient temperature. The ideal temperature that will not make your breathing difficult, sweaty or cold during sleep is 15-20 degrees.
6. Caffeine Consumption
Products containing caffeine should not be consumed before sleep . Because caffeine accelerates the activity in the brain, making it difficult to fall asleep. If you reduce your caffeine consumption in the evening, you can get a healthy sleep.