Healthy sleep is important for vitality and longevity, but many of us don’t follow medical advice when it comes to the night time rest. How many of these recommendations do you follow?
Tips for healthy sleep from Ukraine’s Ministry of Health
Ukrainian Ministry of Health published tips on maintaining important healthy sleeping habits.
- The room where you sleep has to be quiet, dark, and have a comfortable temperature (not higher than 21 degrees C).
- It’s best to get up and fall asleep the same time every day, even on weekends.
- You need to sleep at least 7 hours.
- Don’t try to sleep if you don’t feel sleepy. If you cannot fall asleep within 20 minutes, it’s best to get up and wait for the next “window” of sleepiness, while doing something calming like doing yoga, having a bath, etc.
- Don’t work or study in bed: It’s should be only used for sleeping.
- You shouldn’t use electronic gadgets for at least 1 hour before bed time.
- You shouldn’t eat for at least 1 hour before bed time. If you feel hungry late in the afternoon, have a healthy snack.
- You should do some type of physical activity during the day.
- Don’t drink anything containing caffeine (coffee, tea) after 17:00.
- Before going to bed, drink less.
Recently scientists from South Korea discovered that sleeping less than 6 hours or more than 10 hours may increase the risk of early death.
Other researchers found that people who feel sleepy during the day have a much higher chance of a heart failure and dying early from other causes.
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