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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 13,896 times.
You’ve probably heard the chorus of advice that you need to get a good night’s sleep. Here’s advice for a kid getting ready for tomorrow’s busy school day, an athlete getting ready for a big competition, but also for an adult facing the pressures of life. and health problems. So what exactly defines “a good night’s sleep”? The answer to this question is very diverse, depending on the individual lifestyle of each person. However, one thing is for sure that you will not be able to have a good night’s sleep if you do not know how much sleep your body needs.
Steps
Listen to your body
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Take a simple sleep test. You may need more than one night to determine your sleep test results. [1] X Research Source
- If you have the opportunity to “sleep in” for a few days soon, it will be an opportunity to take this sleep test. You will need several nights in a row to get the best results.
- The first step of the test is to go to bed at a reasonable time. If you’re waiting for the perfect time to sleep in, weekends or days off from work or school are the best. For the test to work, you need to resist staying up later than usual because you think you can “sleep in” tomorrow. Go to bed at the same time every day according to the time you have set for the test to have the most accurate results.
- Next, don’t set the alarm clock. Sleep until you wake up naturally. If you’re like most people, you’ll sleep very deeply the first night, maybe 16 hours or more. This is explained by the fact that you are in a condition called “sleep debt”, and your body is demanding sleep to make up for it.
- If your sleep debt is severe, you’ll need to let your body make up for it before you can get the best results from this test. If your sleep deprivation is still mild, you can take the test right away.
- After the first night of sleeping more than usual, stick to the same bedtime and don’t set an alarm. After a few days you will automatically wake up at the same time every day. Now you can know how many hours of sleep your body needs each night.
- If you get enough sleep, you will become alert and able to take on even the most boring tasks without fear of falling asleep.
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Pay off short-term debt. Sleep debt occurs when you don’t get the amount of sleep your body needs, and this debt accumulates day after day. [2] X Harvard Medical Schop Trusted Source Go to Source
- You are borrowing minutes or hours of sleep each time you cut your sleep time a little bit each night. This phenomenon can be short-lived or it can last for months.
- The fact that you have to stay up late to work, play games, or study, and then have to wake up on time according to the alarm is the cause of your sleep debt.
- Pay off your short-term sleep debt by getting about an extra hour of sleep each night and taking every opportunity to sleep in or take a nap when you can, until you’ve made up the number of hours you’ve missed for a period of time. short.
- This means you need to keep track of how many hours you are sleep deprived so you can figure out how much sleep you really need.
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Arrange a vacation to make up for the lack of sleep for a long time. With sleep debt accumulating over several days, it can take weeks or longer for you to make up and get back to your usual bedtime. [3] X Research Sources
- Enjoy the holiday by staying away from work, then go to bed at the same time every night and sleep until you wake up naturally every morning.
- No need to force yourself to sleep too much during the vacation. Just make up the lost hours of sleep and get back to your normal schedule.
- Once you’ve made up for the lack of sleep and gone to bed on time according to your schedule, you’ll wake up on time without having to use your alarm clock every morning. This means that you need to go to bed early to get enough sleep.
- If you think you went to bed “early” but still feel tired and have trouble waking up in the morning, you need to go to bed earlier. The number of hours of sleep that is considered normal varies from person to person. You may have a little more natural need to sleep. If going to bed early still doesn’t work, you need to see your doctor right away.
- If you’ve made up for the lack of sleep but still feel very tired and exhausted all day, you have a health problem, or medication could be causing the problem. Schedule an appointment with your doctor to assess your frequent feelings of fatigue and exhaustion.
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Prevent health problems by getting enough sleep. Understanding the symptoms that come with sleep deprivation is a good way to see what happens when you don’t get the amount of sleep your body needs. [4] X Harvard Medical Schop Trusted Source Go to Source
- A study by the University of Chicago was conducted by following a group of volunteers who were only allowed to sleep 4 hours a night for 6 days.
- After 6 days of cumulative hours of sleep deprivation, the experiment volunteers were faced with high blood pressure, increased stress hormone cortisp, only produced half the amount of antibodies after vaccination. flu, and developing insulin resistance, which is an early risk factor for type 2 diabetes.
- Other symptoms observed in people with short-term insomnia include difficulty concentrating, slow decision-making, poor vision, difficulty driving, irritability, fatigue, and mental problems. miss.
- The researchers also evaluated a number of symptoms in people who experienced long periods of sleep deprivation. Symptoms to watch out for are obesity, insulin resistance, stroke, dementia, and heart disease.
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Recognize circumstances that cause the body to change its need for sleep. Sometimes, stress, and changes in the body increase the need for more sleep. [5] X Research Sources
- Pregnancy is an example of a change in the body, it makes you need more sleep, especially during the first trimester.
- Some other circumstances that may cause you to need more sleep include illness, injury, overexertion, depression, and stressful tasks.
- Give yourself a nap or make up for it at night to relieve stress.
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Determine your sleep needs by age. Many reputable sources have published guide charts of sleep needs in different age groups. [6] X Research Sources
- The older you get, the fewer hours you need to sleep. The age that needs to sleep the most is babies. Newborns sleep anywhere from 11 to 19 hours a day, and the average number of hours an infant’s sleep needs are 14 to 17 hours. For adults over 65, the number of hours needed is 5 to 9 hours per night. The average adult sleep time is 7 to 8 hours.
- Some trusted sites, like the National Sleep Foundation, offer guidance on sleep needs by age group. The chart includes the number of hours you should get enough sleep, an appropriate time frame, and shows some hours of sleep that fall under the “not recommended” category.
- Be aware that everyone is different and may have different sleep needs than recommended hours, and this is completely normal. For example, some people who are undergoing treatment or have a medical condition will need more sleep than advised.
Control your sleep habits
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Adjust your living environment. Make the bedroom arrangement pleasant and comfortable. [7] X Trusted Source Mayo Clinic Go to Source
- Start by controlling the bedroom temperature. Keep the bedroom cool and comfortable.
- Only use the bed for sleeping and sex. Avoid using the bed for other activities such as studying, reading, playing games, using devices with screens, watching TV late at night.
- Make sure the bedroom is always quiet and dark when sleeping. You can also use window blinds to completely block out light from entering the bedroom and use earplugs, or use a fan to block out outside noise.
- Make sure the pillow and mattress are comfortable and comfortable. If you share a bed with someone else, make sure the bed has enough space for both of you to be comfortable.
- Avoid letting children and pets sleep in the same bed.
- If you work a second or third shift, follow the same instructions. Try to maintain a consistent bedtime and wake-up time.
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Pay attention to your eating habits. Having a healthy diet that helps your body function more efficiently will help you sleep better, but there are a few tricks you need to take to improve the quality of your sleep. [8] X Trusted Source Mayo Clinic Go to Source
- Avoid eating indigestible foods in the evening, do not eat too late near bedtime and avoid going to bed hungry.
- Do not drink too much water in the evening to avoid waking up often during the night to go to the toilet.
- Limit your caffeine intake during the day, and try to stop drinking caffeinated beverages after 2 p.m. each day.
- Quit smoking or avoid smoking near bedtime. Nicotine in cigarettes is a stimulant and it can make it hard to sleep.
- Avoid drinking alcohol or alcoholic beverages near bedtime. You may feel drowsy at first due to the stimulants found in wine and other alcoholic beverages, but after a few hours the effects of these drinks can change and make you uncomfortable. while sleeping.
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Adjust your day’s activity. This includes everything from exercise to getting out in the sun. [9] X Trusted Source Mayo Clinic Go to Source
- Exercise as directed, you should do at least 150 minutes of aerobics per week to help you sleep better. Please maintain this habit and should practice in the morning or evening. Avoid exercising right before bed.
- Much literature has shown a link between aerobic exercise and sleep. Some studies have also shown that people who do moderate aerobic exercise, such as walking, can significantly reduce the amount of sleep deprivation compared to those who do not exercise. [10] X Research Source
- Take advantage of natural daylight exposure opportunities. Sunlight provides the body with important vitamins and helps regulate a healthy sleep-wake cycle. Limit light exposure near bedtime.
- You can take a quick 20 to 30 minute nap each day in the mid-afternoon if needed, but don’t take a nap near bedtime.
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Develop the habit of relaxing before bed. This will include activities that help clear the mind from the stresses of the day. [11] X Research Source
- Some people like to read books, others like to do crafts like knitting or painting. Take a warm bath, enjoy soft music or listen to nature sounds. Do whatever makes you feel relaxed and comfortable. If possible, reduce the brightness of the lights when relaxing.
- Develop a healthy lifestyle to reduce the stress of the day. Allow yourself to rest, relax during the day, you can talk about something interesting, and have fun with your friends. Managing the stresses of the day can help you get rid of all your worries before bed.
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Follow the correct timetable. Go to bed and wake up on time even if it’s a holiday or a weekend. [12] X Research Source
- Try to maintain a regular bedtime even if you feel tired or sleepy. If you have trouble sleeping for a few days, adjust your sleep time.
- Some guidelines say that you shouldn’t go to bed until you feel sleepy or tired, while others say you should stick to your bedtime routine. By maintaining a regular bedtime routine, you’ll feel drowsy when you go to bed and allow yourself to relax.
- If you don’t fall asleep within 15 minutes of getting into bed, get up. This can help you stop worrying or stressing thoughts about sleep deprivation. Get up and move around or do something relaxing for a few minutes, then go back to bed.
- Avoid watching the clock. Relax and think about the good things of the day or relaxing activities you enjoy, and don’t try to think about how to sleep.
Get medical help
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Talk to your doctor if you continue to have trouble sleeping. Difficulty sleeping may be related to certain medical problems or medications. [13] X Research Source
- Health problems can sometimes contribute to trouble sleeping. According to psychologists or psychiatrists, problems such as depression, insomnia, Attention Deficit Hyperactivity Disorder (ADHD), bipolar disorder, and post-traumatic sleep disorder Trauma, nightmares, or other emotional concerns can be the cause of trouble sleeping.
- Other examples of health problems commonly associated with trouble sleeping include sleep apnea, Alzheimer’s disease, dementia, chronic pain, restless legs syndrome, chronic obstructive pulmonary disease (COPD). Chronic Obstructive Pulmonary Disease (COPD) and other related respiratory disorders, allergies, epilepsy, fibromyalgia, chronic fatigue syndrome, gastroesophageal reflux disease (GERD) ), and multiple sclerosis.
- The disorder directly causes some sleep problems. Examples include circadian rhythm disturbances, sleep phase delay, narcolepsy, ataxia, slurred speech, sleepwalking, rapid eye movement (REM) sleep disturbances. Movement), and sleep disturbances due to shift work.
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Pay attention to changes in sleep. Sleep disturbances can range from physical health to mental health and sleep disorders. [14] X Trusted Source Mayo Clinic Go to Source
- Symptoms of a sleep disorder include excessive daytime sleepiness, persistent fatigue, irregular breathing or increased movement during sleep, difficulty falling asleep even when you are tired, and bedtime behavior sleep abnormalities, such as slurred speech and sleepwalking. [15] X Trusted Source Mayo Clinic Go to Source
- A description of all the symptoms associated with every possible situation contributing to your trouble sleeping would extend the length of this article.
- See your doctor as soon as possible. Neglecting your overall health can cause you to delay solving a sleep-related problem. Your doctor will give you satisfactory answers as well as recommend appropriate treatment for the cause of your insomnia.
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Check the prescription again. Many medications can make you sleep too much and make you tired or have trouble getting enough sleep. [16] X Research Source
- Do not arbitrarily adjust your prescription. Talk to your doctor if you suspect that a medication is linked to trouble sleeping. In many cases, your doctor can adjust your dose or change to another medication.
- Excessive sleep is considered one of the side effects of hundreds of drugs. It is difficult to list a long list of such drugs. Everything from antihistamines to blood pressure medications to pain relievers can cause problems with alertness and sleepiness. Talk to your doctor or pharmacist if you think one of the medicines you are taking may be interfering with your sleep.
- Some medications can prevent you from getting a good night’s sleep. This list is quite long but it seems shorter than the list of drugs that cause drowsiness, fatigue, and lethargy. However, many medications can disrupt your ability to sleep well. Talk to your doctor if you feel that any medications you are taking are making it difficult for you to sleep.
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Use supportive medicine. If you continue to have persistent insomnia and/or have trouble staying asleep, there may be an underlying reason such as depression, or you just need to reset a sleep pattern. reasonable and healthy. [17] X Research Source
- Certain medications can help you fall asleep more easily. You can buy these drugs without a prescription, and they should only be used for a short time.
- If sleep problems persist, talk to your doctor about the prescription you are taking, which may help improve the problem.
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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 13,896 times.
You’ve probably heard the chorus of advice that you need to get a good night’s sleep. Here’s advice for a kid getting ready for tomorrow’s busy school day, an athlete getting ready for a big competition, but also for an adult facing the pressures of life. and health problems. So what exactly defines “a good night’s sleep”? The answer to this question is very diverse, depending on the individual lifestyle of each person. However, one thing is for sure that you will not be able to have a good night’s sleep if you do not know how much sleep your body needs.
Thank you for reading this post How to Know How Much Sleep Is Enough at Lassho.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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