HOW TO BEGIN THE PATH (путь) TO SELF-DEVELOPMENT ???
EVERYONE KNOWS BUT NO ONE DOES!!!
Wait, I found picture of your morning routine, so cute somebody was playing all night.
It's only beginning, now you don't even care about it, but some day ( it doesn't take long) it affecting your health.
Yeah, as you've already understood today we are going to talk about our sleep quality.
Many do not attach much importance to how much and how they sleep,
although without even delving(углубление, погружение) into this topic, we know that lack of sleep
(lack of sleep- недостаток сна) leads to less productivity during the day, laziness, drowsiness( сонливость) and also to many dangerous and deadly diseases.
If you say that you are an owl and that it is pathologically impossible for you to learn to fall asleep and wake up early, then you will lie not only to me but also to yourself, because there are only 2% of real larks or owls in the world, of course there is a chance that you are an owl, but it is very small.
But healthy sleep is not necessarily waking up and falling asleep early, this is the state when you sleep enough and feel that you get enough sleep no matter what time it is, because everyone's peak productivity comes at different times. If you are not like everyone else, it does not mean that you are abnormal(ненормальный).
And now I just want you to know that normalization of sleep balance is the 1st step on the way to self-discipline and achieving your goals. Without self-discipline, it is difficult to achieve something, you know, you always need control over yourself, to control does not mean to put pressure on, but means to support.
There is no ideal sleep duration. For someone, only 5-6 hours of night rest is enough, and for someone, 9-10 hours is barely enough. This difference is determined by our genetics and the environment.
How do you know if you're getting enough sleep?
In addition, age affects the amount of sleep needed. Normal sleep duration in different categories:
Babies under 3 years old need from 12 to 15 hours of sleep a day.
Children from 3 to 5 years - 11-13 hours.
Between the ages of 5 and 12, it takes an average of 9-11 hours.
Teenagers over 12 years old - 8-10 hours.
Adults on average need 7-8 hours of sleep per day.
If you sleep enough, then you:
you functioning normally until the end of the day;
Don't feel sleepy during the day;
You feel quite cheerful (весёлый, бодрый), including after eating, in a heated room and during boring classes.
Calculate your individual need for sleep and try to adhere to this norm.
When to go to bed???????????
To set a target(целевое) bedtime, decide when you need to wake up. Then count down the number of hours of sleep you need in reverse order.
For example, if the desired wake-up time is from 7:00 to 8:00 am:
Babies can be put to bed from about 19:00 to 20:00.
Kids - from 19:00 to 21:00.
Preschoolers can be put to bed at 20:00 and 21:00.
If your study or work schedule requires you to get up from 5:00 to 7:00 in the morning, then the recommended bedtime is:
School-age children should go to bed from 20:00 to 21:00.
Teenagers - from 21:00 to 22:00.
Adults should try to go to bed from 22:00 to 23:00.
Schedules, waking hours, and even sleep needs may change as I have already said, individual needs differ.
How to restore sleep
fighting insomnia
There are several methods that will help you get enough sleep. And if they are combined, it can become an effective strategy to improve the duration and quality of sleep.
1.Add darkness
2.Create a pleasant coolness. The cooler the bedroom, the better you will sleep. The ideal temperature for a room is from 18 to 22 degrees.
The goal is not to warm up with the temperature of the air, but under the sheets. The lower the body temperature, the easier it is to fall asleep.
3.Buy a good mattress
4. Be attentive(внимательный) to the drinks.drinking tea or coffee in the afternoon or evening is not recommended.
5.Turn off the blue light. (smartphones, televisions, computers, etc.)
6.Plan your bedtime.
7.Avoid sleeping pills
3 минуты
12 декабря 2022