How to organize a sleeping place for healthy sleep?
- Арклауд Арклауд
- Dec 29, 2023
- 3 min read
Restorative sleep is the basis of a healthy lifestyle of a modern person. With our fast pace, good rest is an important element of life that most people neglect. However, our activity, energy and mood depend on the quality of sleep. Insufficient sleep duration can lead to a decrease in immunity, delayed physical recovery and the threat of developing diseases. Including, it can cause a number of problems, such as cardiovascular, neurological and endocrine.
Research by scientists shows that approximately 45% of the world's population has problems with sleep, as well as related diseases.
How much sleep is needed to restore the body's resources?
During sleep, processes important for restoring resources take place. The time required for this varies depending on the age and characteristics of each person.
For adults over 18 years old, 7-9 hours of sleep is recommended.
Teenagers from 13 to 17 years old need to sleep from 8 to 10 hours a day.
Children from 6 to 12 years old need to sleep 9-11 hours a day.
Babies from 0 to 5 years old need more time to recover:
up to 3 months — 14-17 hours/day;
up to 1 year — 12-16 hours/day;
1-2 years old — 11-14 hours a day;
3-5 years old — 10-13 hours a day.
Why is this so important? Normal sleep in children and adolescents contributes to proper physical and psychological development. Adults who sleep 7-9 hours have better concentration, memory and the ability to solve tasks faster.
How to optimize the quality of your sleep?
To achieve the optimal duration of sleep, you should follow several recommendations:
Adjust your daily routine and sleep schedule. This will help your body get used to regular rest.
Create a comfortable atmosphere in the bedroom. The temperature, lighting and sounds in your bedroom directly affect the quality of your sleep. Provide comfortable conditions that will help you relax.
Stop using gadgets at least an hour before bedtime. This is due to the fact that the blue light of the screens interferes with the normal production of melatonin, the sleep hormone.
Take as a rule - physical activity during the day and a walk in the fresh air in the evening. This way of life contributes to the formation of quality and sound sleep.
Do not drink stimulants before bed. Coffee, tea and energy drinks stimulate brain activity, preventing sound sleep.
It is better to have a light dinner 2-3 hours before bedtime. Heavy food loads the stomach, so the body will not be able to rest, which can cause sleep disorders.
We create a comfortable atmosphere in the bedroom: 5 main points
The bedroom is a space where we rest, recharge and prepare for a new day. Creating a comfortable atmosphere in this room is important for our physical and psychological state. Let's consider the main points that should be paid attention to when decorating a room.
1. Correct choice of colors and textiles
Color matters, and it's especially important in the bedroom. Give preference to natural and neutral shades, such as blue, warm beige and other pastels. Such colors promote relaxation and peace.
Choose soft, pleasant to the touch materials for bed linen and curtains. Textural solutions, such as wool or cotton, add a feeling of coziness.
2. Effective lighting
Lighting in the bedroom should be dimmed and adjustable. Use lamps with the ability to adjust the level of illumination.
3. Comfortable bed
A properly chosen bed is the basis of healthy sleep. Choose a quality mattress and pillows that will support your spine in the right position. Furniture made of natural materials add naturalness to the room and create coziness.
4. Decor and personal style
Add individuality to your bedroom - paintings, candles, plants, personal photos. It is important that the decor reflects your personal style and creates a pleasant atmosphere.
5. Order and cleanliness
Keep the bedroom tidy and regularly ventilate the room. This will help create a comfortable sleeping environment.
Healthy sleep = healthy person
By creating an atmosphere in your bedroom, you not only improve the quality of sleep, but also create your own island of peace and relaxation. Do not be afraid to experiment and your bedroom will become an ideal place to restore strength.
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