How to adjust sleep mode: simple advice
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To feel rest, it is recommended to sleep from 7 to 8 hours a day. Some try to take a revenge on the weekend to compensate for the lack of sleep accumulated in a week. But often this is not enough. In addition, after weekends, especially long, it is difficult to return to the usual mode. Many people cannot sleep for a long time, complain about a bad sleep, and rise hard in the morning. Dr. Sushil Patil from the Johns Hopkins Sleep Center gives a number of simple and effective recommendations that will help you set up sleep:
- try to train no later than 3-4 hours before bedtime;
- Before you go to bed, do something calm, prepare for sleep, Spend on your “evening routine” from 30 to 60 minutes;
- lie down in your normal time every night (do not move the schedule); ;
- Try to do without a daytime sleep;
- Avoid drinking alcohol in the evening is also important to adjust mode;
- refuse to drink caffeine after 12 o'clock in the day, writes the SNU Center Jones Hopkins. , some people need more hours.
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