Under certain circumstances, humans tend to avoid sleeping, as it seems to be a waste of time. But we forget that sleep is a vital aid to physical and mental health. Indeed, it is the best remedy against anxiety. Find out how sleep can be your best asset against stress.
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The right sleep rhythm
Sleeping regularly can be of great benefit to the body. At the same time, it also helps you fight stress. Below is a list of the sleep patterns that a person must adopt to be in good health.
Bedtime and wake-up time
If you want to have good physical and mental health, you need regular sleep. This will help you avoid stress during your day. When you sleep well, you have more energy to work.
If you are used to waking up at 4:00 a.m., you should go to bed between 6:45 p.m. and 8:15 p.m. If you wake up at 7:00 a.m., you should go to bed between 9:45 p.m. and 11:45 p.m. The additive 15 minutes is the time you will take to fall asleep. In other words, you need to sleep for a minimum of 7 hours or a maximum of 9 hours per night.
Recommended number of hours of sleep per age or activity group
Each man has a sleep time that is adapted to him. This time is calculated according to the age group and the activity carried out by each person in a day. Indeed, a 3-month-old child, not yet able to distinguish between day and night, needs a sleep duration between 14 and 17 hours. From 4 to 11 months of age, he gradually changes and reduces the sleep time to 12 and 15 hours. On the other hand, a child between 1 and 2 years old needs a sleep time between 11 and 14 hours.
The sleep time for a 3 to 5 year old child may be 10 or 13 hours. On the other hand, a child aged 6 to 13 needs between 9 and 11 hours. Thus, each time one grows older, the sleep time gradually decreases. In addition, children in the 14 to 17 age group need 8 to 10 hours of sleep.
When you become an adult (18 to 64 years old) your sleep time decreases to between 07 and 09 hours. But you are required to respect this time, regardless of the type of activity you do, in order to have energy.
Tips for a restful sleep
To maintain your physical health, you need to practice a regular sport activity. It provides you with well being and a balanced sleep. However, your diet also plays an important role in your sleep.
When you eat food that you can’t digest quickly, it can disturb your sleep and make you sick. For example, avoid consuming caffeine or alcohol just before going to bed.
To get a good night’s sleep and combat chronic stress, avoid contact with the screens on your tablet or cell phone. Indeed, when you are in contact with the screens well before going to bed, it causes a lack of sleep.
How do I establish a sleep routine?
Establishing a sleep routine in your daily life allows you to get up early enough. This allows you to be proactive and more productive. Getting up early in the morning gives you the opportunity to better plan your day. Be aware that people who wake up early are more likely to have better quality sleep. That’s why it’s important to adopt a routine of going to bed early in the evening. For example, eat light foods and then get rid of the screens at least 1 hour before going to bed. If you have insomnia, try to practice the Zen meditation method. This will allow you to fall asleep quickly and wake up early while respecting the number of hours of sleep.
Man is obliged to respect his sleep duration without forgetting the different principles to be applied. This will allow him to have a lot of energy.