Adults need 7 to 8 hours of sleep each night to be well rested, yet most people sleep less than that many hours. Here are what they recommend for a good night's rest.
Go to sleep at the same time each night, get up at the same time each morning.
Avoid naps after 3 p.m.
Stay away from caffeine and alcohol at night.
Avoid nicotine completely.
Exercise regularly, but avoid doing it 2 to 3 hours before bedtime.
Don't eat a heavy meal at night, opt for a light snack.
Make your bedroom comfortable, dark, quiet, and not too warm or too cold.
Follow a routine that helps you relax before bed (for example, reading or listening to music).
Don't lie in bed awake. If you can't fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
See a doctor if you continue to have trouble sleeping.
Discover more in this podcast.
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2022/01/104 分