On average, you need to sleep about 7-10 hours a day. However, this indicator is purely individual. To a greater extent, it depends on age.

 

How many hours do you need to rest:

  • Babies — up to 20.
  • Preschoolers — 10-14.
  • Schoolchildren — 8-11.
  • Teenagers — 7-10.
  • Adults — 7-8.
  • Elderly — 6-7.

As you can see, the maximum amount of time for sleep is required for newborns. As a person grows older, this figure decreases. Unfortunately, duration is not a fundamental factor. Therefore, we have prepared for you a series of recommendations from which you will learn how to sleep properly in order to get enough sleep.

 

Tips for good sleep

The number one recommendation from somnologists is to think positively. Immerse yourself in dreams, mentally visit the place where you are as happy as possible. At this moment, serotonin will be intensively produced, you will fall asleep faster and wake up in a good mood.

 

 

The following rituals will help you sleep properly to rest:

  • refuse food 3-4 hours before bedtime;
  • do not drink drinks that increase the excitability of the nervous system (tea, coffee) 3-6 hours before bedtime;
  • do not watch TV for an hour before going to bed;
  • put your phone and other gadgets away an hour before the rest;
  • ventilate the room well;
  • make sure that the temperature in the room is comfortable for you;
  • minimize any noise, close the curtains or use a special mask;
  • take a relaxing bath, light aroma candles;
  • give yourself a face, arm and leg massage;
  • take an evening walk in the fresh air, weather permitting;
  • turn off the alarm clock so as not to disturb sleep phases.

Use quality bedding. Give preference to mattresses with orthopedic effect. They are able to ensure healthy sleep and maintain the health of the spine. Choose the most comfortable pillow and blanket. Bed linen and pajamas should be made from natural fabrics. An improperly arranged sleeping place can cause frequent awakenings.

Do everything that relaxes you: listen to pleasant music, pet a cat, hug a loved one. After that, you will certainly be able to immerse yourself in the realm of Morpheus and will sleep properly to get enough sleep.