Proper Way of Sleeping

Adults need seven to eight hours of sleep a night.

As you sleep, your brain is working actively to repair damaged cells, stabilize your moods and boost your memory. By practicing good sleep habits, you can help your brain improve your emotional and physical health.

Consequences of Too Little Sleep

Getting too little sleep can cause a variety of health problems, ranging from weight gain and frequent infections to an increased risk of developing diabetes and heart disease.

Importance of Sleep Environment

Make the bedroom a relaxing place for sleep and only sleep. Move the computer and TV to a different room. Keep the temperature cool. If neighborhood or family noises are a bother, use a white noise machine or run a fan. Install heavy shades or wear a sleep mask to block as much light as possible.

Good Sleep Habits

Establishing a bedtime routine can promote refreshing sleep. Go to bed and wake up at the same time during the week and on weekends. Wind down before bed with a quiet activity, such as reading or taking a warm bath. Don't exercise or use caffeine or nicotine within five or six hours of bedtime. Although relaxing with an alcoholic beverage may help you fall asleep, it will prevent your brain from going into the deep sleep stages necessary for good health.

References

• National Institutes of Health: Your Guide to Healthy Sleep
• Harvard Medical School: Twelve Simple Steps to Improve Your Sleep
• Harvard Medical School: Sleep and Disease Risk