Here are 10 bottom lines for adults about sleep:
Maintain a routine: Try to keep the same time of falling asleep and waking up every day to establish a stable biological clock.
Adequate sleep time: Adults typically need 7 to 9 hours of sleep per night. Make sure you get enough rest to maintain your physical and mental health.
Avoid caffeine and stimulants: Avoid stimulants such as caffeine, sugar, and nicotine for a few hours before bedtime.
Create a comfortable sleeping environment: Make sure your bedroom is quiet, dark, cool, and comfortable. Use comfortable mattresses, pillows and quilts to keep your bed tidy.
Relaxation: Engage in relaxation activities such as deep breathing, meditation, yoga or gentle stretching before bed. Avoid stressful activities or overthinking before bedtime.
Limit the use of electronic devices: Avoid using electronic devices, such as cell phones, tablets, and televisions, before bedtime. These devices emit blue light, which can interfere with sleep.
Avoid eating and drinking a lot of food, drink: Avoid eating and drinking a lot of food and water before bedtime to avoid waking up at night to go to the toilet.
Maintain good interpersonal relationships: Maintaining good communication with family and friends and sharing each other's feelings and stresses can help reduce psychological burden and promote good sleep.
Establish a bedtime routine: Establish a relaxing bedtime routine, such as reading, listening**, or taking a warm bath, to help you relax and get ready for sleep.
Get professional help: If you suffer from insomnia or other sleep problems for a long time, you may want to seek help from a medical professional. They can provide appropriate advice and programs.
By following these bottom lines, you can better manage your sleep and improve the quality of your sleep to keep your body and mind healthy.