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How many hours of sleep should we get in a day? Our nature is not the same, so our sleeping hours are different depending on one’s lifestyle such as those healthy people who have to sleep 8 hours a day and those who have to work late at night or watch series until they go to bed late. Today, ACU PAY has some tips to have an efficient sleep if you need to sleep less. Let’s see what to do to make our little sleep the most efficient.
When we don’t have much time to sleep, getting as much rest as you can is the most important thing that you should do. Stop using your smartphone before sleeping is something that you should do because blue light from the smartphone directly affects our body’s stimulation which can lead to insomnia.
Exercising to get sweat or bathing in a hot tub to relax your muscles will make you sleep more efficiently. In addition, light exercising after taking a nap or stretching your muscles to stimulate blood circulation will make you wide- awake.
If you want to take a nap, you have to make sure that you take a nap efficiently. You should have a meal at least 3 hours before going to bed because even in your sleep, your digestive system is still working. You will not sleep tight if you have high fiber food before sleep. Also, you should avoid drinking beverages that contain caffeine, as well as alcohol drinks. You should eat something light such as food that contains lots of melatonin and antioxidants which will help you sleep tight such as almonds, kiwis, camomile tea and rice. After that, wait for your body to digest and leave your stomach empty without being too hungry and then take a nap.
When you go to sleep, there should not be any light or music while you are sleeping. You should make your room as dark and quiet as possible to prevent anything that will disturb your sleeping. If you take a nap during the day time, close your blinds to make your room dark and make the atmosphere in your room like night time as much as you can. Darkness will signal the body to know that it is time to sleep. Then, our brain will release melatonin which is a hormone that will help us sleep well. Melatonin will naturally be released at dusk and will be stopped at dawn.
Apart from light, temperature in your room is also important. You should cool your room or open your window to make the air flow and have a better sleep.
If you are still sleepy after you wake up because you are not getting enough sleep, stay on your bed and take a power nap for 20 minutes, in case that you still have some time, to make our body understand that we already have enough sleep. Power Nap helps in connecting the duration of the beginning of sleep and the duration of deep sleep. Thus, you will feel really refreshed after waking up from a power nap.
Anyone reading this content can follow the steps as you prefer. You may have little time to sleep but still have an effective sleep. However, sleeping for 6-8 hours a day is a necessary thing that our body needs because it not only helps us wake up refreshingly in the morning but also repairs our body.
