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Sleep hygiene how to ensure the quality of your night's rest
Table of Contents
1. How do you take care of sleep hygiene?
Sleep hygiene is designed to both improve the quality of rest and extend its duration.2. The following information is provided for in the Annex to Implementing Regulation (EU) No 1303/2013 of the European Parliament and of the Council
In addition, these devices emit blue light If you use it for a few hours before bedtime, it disrupts your circadian rhythm. A similar situation applies to watching television before bed, and an even worse option is to turn on the TV in the bedroom that accompanies the sleeping process (A. Pawlas 2013).3. Exposure to light
As mentioned earlier, blue light is mainly used by televisions, computer monitors or mobile phones (J. Artificial light use after dark has a negative effect on sleep rhythm. Eagle-Grylewska 2017).4. It's physical activity
It is recommended that you do at least 30 minutes of walking or cycling activity during the day, but you should not exercise too much before going to bed because your body will be stimulated, which can make it difficult to sleep. It also helps to maintain proper quality and duration of sleep. Physical fatigue makes sleep deeper and longer. Regular physical activity is very important for the whole body.5. It's a way of feeding
These include serotonin, gamma-aminobutyric acid, melatonin, and tryptophan. Its good sources are meat, fish, seeds, and pests. Soh, G. Melatonin, and foods with high concentrations of it (including cherry juice, seed, and nuts) can also shorten sleeping time (Sh.L. You should also avoid heavy and saturated foods before bedtime because they cause weight gain, including problems with sleeping. There are many neurotransmitters in the brain that affect the rhythm of sleep.6. It's the experience
One study has shown a statistically significant effect of drinking beverages on the occurrence of sleep disorders (P. Caffeine contained in coffee whose energy drinks stimulate the central nervous system. It is worth noting that if there are no noticeable effects after drinking coffee, it does not mean that it has no effect on the heat. A person who consumes alcohol can consume less and function better during the day.
