Recent recommendations from the American Academy of Sleep Medicine and the sleep Research Society say that you should get at least seven hours of sleep per night, some advice and some sleep tips to help you get to sleep better.
First you should make your environment sleep friendly that is make a dark at night. if there is a tendency to have noise outside your bedroom, you should try to get it eliminator, perhaps use a white noise generator you should keep the temperature between usually between about 65 and 70 degrees is what most people like to sleep at night, there can be a little variation. but you should try to pick something that is that you feel is good for you and set your thermostat, at that most studies will show that regular exercise three or four times a week to get your heart rate some time in the afternoon or perhaps in the morning, is generally beneficial to sleep.
You shouldn’t eat heavily at night before you go to bed, you may get heartburn, that way you should try to go to sleep at a regular hour and get up at a regular hour, it turns out that in addition to sleep duration, regularity in your sleep habits is almost as important as the amount of sleep you get at night. So a regular schedule helps a life getting light bright light will help keep you alert for the rest of the day, and also kind of regular eyes your sleep schedule at night as well in the winter you might invest in some bright lights get up and sit in front of the light and read the paper, you know for thirty minutes or so and then in the summertime go out and take a walk leave your sunglasses in your pocket so that your lighting your eyes are exposed to the light, walk around that would be good as well you should also eliminate chemicals so nicotine is a stimulant so smoking of course, that’s a bad habit anyway but smoking before you go to sleep at night will increase your heart rate increase, your your brains activity it’s going to make it difficult for you to fall asleep, similarly caffeine is the same way most people know that don’t know that caffeine can have a duration of action as long as six hours. big a step to develop healthy sleep habits is to make an individual or family commitment that you are going to get better sleep and to allocate a sufficient amount of time in one’s day to get sleep