Contrary to common belief, the amount of sleep you need does not change as you get older. According to research from West Virginia University on sleep, seven hours of sleep is the magic number in order to avoid an increased risk for heart disease and stroke. People who get less than 6 hours of sleep per night have a 48% higher risk of heart disease and a 15 percent increased risk of stroke, because lack of sleep produces chemicals in the body that increases those risks.
Napping also provides protective benefits. Overall, the quality of sleep is an important factor as to how much sleep a person needs. The seven hours of sleep rule does not apply to people who suffer from sleep apnea.
Here are some tips to improve your sleep:
- Try to go to bed and wake up at the same times every day.
- Do not exercise within six hours of your bedtime.
- Try to get some sunlight in the afternoon or evening. Even opening the curtains will help. The trick is for your eyes to see the light because your eyes send the signals that your brain uses to set your body clock.
- If you nap, get your naps in before 3pm.
- Do not have any caffeine after lunchtime.
- You should not have any alcohol within six hours of your bedtime.
- Balance your fluid intake by drinking enough water or other fluids at night to keep you from waking up thirsty, but not so much or so close to bedtime that you will be awakened by the need for a trip to the bathroom.
- Lighten up your evening meals avoiding foods that cause indigestion and finish dinner several hours before bedtime.
- A quiet, dark, cool bedroom with a comfortable mattress will help promote sound slumber.
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