1. Determine your sleep number: Try to assess, on average, how many hours of sleep you need for your body wake up naturally, without the aid of an alarm clock. This is the amount of sleep you should aim to get on a regular basis.
2. Track your sleep: It’s always good to establish a baseline so that you can track your progress. Apps like Sleep Cycle (free) track the quality and length of your sleep by monitoring your breathing patterns through your phone speaker.
3. Sleep in total darkness: Because of our circadian rhythms, the presence of light prior to sleeping signals the body to limit the production of melatonin (a hormone that regulates sleep) which can disrupt sleep. Remove or cover up your electronics, install blackout curtains or sleep with an eye mask.
4. Avoid “blue light” before bed: Too much exposure to light before bedtime, especially “blue lights” from electronics and certain lightbulbs, is one of the biggest culprits of sleep struggles. Try to avoid or limit the usage of tablets, smartphones, TVs, computers, clock radios and other blue light emitting devices 60-90 minutes before bed.
5. Keep your room cool: The ideal temperature for sleep is somewhere between 65 and 70 degrees because cooler body temperatures lead to more deep sleep, where as hot environments result in more wakeful states.
Studies show that people between 18 to 24 years-old are affected stronger from sleep deprivation than adults and show significant performance decrease. This makes us ask the question why is it that most of our education and nightlife goes on during exactly this period. At least you have a scientific excuse why you failed your college exams.
You all know that time of the year when clocks are turned back at the end of the day and you are blessed with one more hour of sleep. Well the “crazy sleep fact” here is that on the following day traffic accidents have radically reduced. The lesson from this is to always have a good night sleep before driving. The extra hour of sleep received when clocks are turned back at the end of daylight saving time has been found to coincide with a fall in the number of road accidents.
During the Victorian era, when artificial light was not yet invented, people used to sleep for around 10 hours a night. How much did you sleep last night…?
Recent studies have discovered that women need one more hour of sleep per night than man do. This constant sleep deprivation may be the reason why most women are emotionally unstable.
Teenagers need a minimum of 10 hours sleep per night (as much as small children), while elders need only 6. So the next time when your parents tell you that you are lazy, simply show them some scientific data.Via 24/7 Bebenta Sa'yo