7 Easy Steps To A Deep Sleep
We spend 1/3 of our life in bed, sleeping. Many of us think sleep is belittled or a waste of time. Yet, it is the opposite. Sleeping is not empty time, but time of intense neurological activity. Once we sleep well, we could have better mood, metabolism, performance, memory and alertness. Let's practice sleep together, for the benefit of awakening.
How much time do I need to sleep?
New borns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School-children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Young adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours
How can I sleep better?
Insomnia, light sleeper are very common in the 21st century. Again, sleeping quality directly related to our physical and mental health in long term. Start working on a quality sleep by the following tips:
1. Say 'NO' to sleeping pills
Without a doubt sleeping pills help you to fall asleep right away. However, not awake doesn't mean you are asleep. They limit restorative slow-wave sleep, increase risk of Alzheimer's by 32% for taking 3-6 months, and 84% for more than 6 months. Taking pills is more a crisis than a solution. Turn to book or meditation if you fail to fall asleep after 20 minutes. Try herbal teas like holy basil, lavender, valerian root. Or other natural healing way like acupuncture which are all very effective for sleep.
2. Get rid of the blue light
Eliminate all the electronic devices 30 minutes before bed, because blue light and waves suppress melatonin, increase anxiety and signal your brain your should turn on your awake mode. No Facebook, computer games, emailing or even a call before bed. Enjoy the personal moment, find a book to read, write a journal, or just lie down and start breathing. This 1/2 hour means a lot for the whole night.
3. Low carb dinner
Never go to bed on a full stomach or empty one. Heavy meal or fatty snacks at night causes discomfort and indigestion, affect your sleep, waistline and blood sugar level. Keep a low