For example, you have a regular bedding and awakening at the same time each day. The length is also enough, so you're not sleepy during the day. Just for reference, the babies sleep between 13 to 16 hours; children do between 8 to 12; adults are about 6 to 9, and the aged is between 5 to 8.
Infants and children need more sleep to support growth. Whereas, in adults, lack of sleep will disrupt daily activities. Therefore, regular exercise needs to do to encourage a better quality of sleep.
However, it'd not be done in the afternoon or evening because the next, you'll feel tired. So, when you wake up, the body ain't fresh.
Factors supporting the sleep are also noteworthy. Atmosphere of the bedroom is for example. Although it's seemingly trivial, a comfortable bedroom, not too hot or cold and noisy, is in determining the success or failure of your subconscious adventure.
Use the bedroom only for sleep. Often you find, a bedroom is equipped with television (TV) set or audio and video equipments. Watching TV while sleeping is actually ineffective. In addition to making lazy to sleep because you wanna continue watching, it can also waste electricity when you're asleep while the TV is still on.
If you have insomnia, you can try drinking milk. However, the milk must be pure, not mixed with anything. Milk raises the melatonin in the blood to accelerate your sleep. Therefore, preferably, at breakfast, don't drink milk because it'll make you sleepy during the day.
Avoid alcoholic and caffeinated beverages. These drinks stimulate the heart that make you not fast asleep.
Practicing proper sleep mayn't be easy to do, but try it and feel the benefits.
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