2022-08-08 12:00:07
Healthy Sleep Checklist1. Go to bed before 11:00 p.m. One hour before midnight equals two hours after midnight;
2. Ventilate the room 15 minutes before bedtime, or better yet, leave the window slightly ajar all night long;
3. If possible, walk outdoors as often as possible before going to bed;
4. Sleep in complete darkness! Excessive light suppresses melatonin production;
5. Sleep for an adult should be at least 7 to 8 hours per day;
6. Limit the use of gadgets before bedtime as much as possible;
7. Give your stress an outlet. Everyone has their own ways: do sports, take a walk, read a book;
8. Take a hot bath or shower. A spike in temperature can make you sleepy;
9. Avoid deficiencies in tryptophan, magnesium, calcium, B vitamins, vitamin D;
10. Take advantage of natural sleeping pills: valerian extract, magnesium, gaba, passiflora, chamomile, mint, basil tea.
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