How To Get The Perfect Amount Of Sleep?
Since our childhood, we are told that it is very important to get 8 hours of sleep every day. We all love sleeping and can change those 8 hours to even 24 hours, but our lifestyle does not allow it to. Now-a-days people hardly get time to sleep. The busy life, responsibilities, stress and depression being one of the main reason. We lack a sufficient amount of sleep.
There are four stages of sleep:
- Light Sleep – This sleep is of 5-10 minutes. During this time feel a sense of falling or flinching.
- Half Sleep – This sleep is of 20 minutes. At this time our body temperature drops and heart rate decreases.
- Deep Sleep – This sleep is of 30-40 minutes. Our body eliminates all toxins and recovers during this stage.
- Fast Sleep – This sleep is of 5-60 minutes. This is the point when we get dreams and our brain is in its highest level of working.
The most important stage of sleep is the third one, the “deep sleep”. It is the most responsible for how we feel in the morning. So, here are few tips to get ample amount of sleep along with satisfaction:
- Feeling exhausted and awful while waking up make a fix sleeping schedule.
- Wake up at the same time everyday. Our brain needs to realize that there is a certain number of hours that it has to restore the body’s resources.
- wake up during the fast sleep phase. To do it, use a smart alarm app or a bracelet that can recognize your sleep cycle. Or try setting your alarm for a slightly different time every day, until you figure out what time works best for you.
- Try to be asleep from 11 PM to 4 AM. Our body produces MELATONIN during these hours. This hormone is essential for many processes in the body and helps you be more active during the day.
- Adjust your room temperature and humidity levels. Low temperature helps your brain to be in a deeper sleep stage for a longer time. The optimal temperature for sleep is 60 degree Fahrenheit (15,5 degree Centigrade) to 68 degree Fahrenheit (20 degree Centigrade).
- Choose the right time for exercising. Exercising helps you increase the body’s temperature and finally wake up. But exercising less than 3 hours before going to bed increases the heart rate and disrupts the sleep.
- You should not smoke, drink alcohol or other energy drinks, eat heavy and fatty foods before bedtime. These products can disrupt the deep sleep stage.