Sleep is essential for proper operation and longevity of our body. It’s been design not only for the time to pass quickly at night.
Unfortunately, most of people do not get enough sleep, which considerably influence the aging process of the body. In fact, people who sleep less than six hours per night shows a 50% higher risk of taking viral infections or having a stroke. Moreover, sleep deprivation is associated with mental decline and overeating.
Do you get enough sleep?
It indicated that in general you need to stick to a must sleep environment.
How many hours of sleep you need to have a quality, deep sleep?
- Infants (0-2 months) 12-18h
- Children 3 months — 1 year 14-15h
- Children 1-3 years 12-14h
- Pre-school 3-5 years 11-13h
- Pupils 5-12 years 10-11h
- Teenagers 12 — 18 years from 8.5 to 10h
- Adults (18+) 7-9h
Everything for your sleep
A good sleep depends on environmental factors:
- Keep your bedroom in the dark. Sleep is deeper and beneficial when you avoid bright light while you sleep at night.
- A Warm bath. It’s a great way to relax your body before sleep.
- Slow music. Although there is no magic recipe generally-available, there are some «noise» that can help you fall asleep more easily. Waves, crickets, storms. The sounds of nature are an excellent option before bedtime.
- Go to sleep at the same time every day. Your body likes routine — likes to know that he would wake up at the same time every day, he would eat and that will rest at the same time. So fix yourself a bedtime (preferably until midnight) and respect it.
- Avoid Caffeine, alcohol and tobacco 4-6 hours before bedtime! Caffeine is found not only in coffee or various types of tea, but in some foods, such as chocolate.
- Mint tea has a strong anti-stress action. If is consumed before bedtime, it will relax your body and induce a sleepy mood.