The best antidote against dark circles ...

• April 30, 2024

Scientists in Italy and the United Kingdom say that sleeping less than six hours or more than nine hours can be harmful to health, because it can cause premature death, so some advice should be followed to sleep well and the right time.

The study of the University of Warwick and the Frederick II University medical school in Naples suggests that sleeping six to eight hours per night can be optimal for health.

However, there are external factors that can trigger a poor quality of sleep and can generate from insomnia to disorders that reduce the health and productivity of people.

According to information published in The Huffington Post, Dr. Michael Breus says going to bed earlier is healthier.

Therefore, GetQoralHealth gives you the following tips for a good night's sleep and for you to rest early in your bed.

1. Electronic schedule According to a survey of the National Sleep Foundation , 95% of people use electronic devices within their sleep schedule, so ideally you restrict the use of technology in your bedroom and turn off the devices one hour before sleep.
2. Create a routine The specialists of Mayo Clinic They suggest that every day you go to bed and get up at the same time, even weekends and vacations. In this way you will reinforce the sleep-wake cycle and encourage a better sleep at night.
3. Exercise on the day. A study of National Sleep Foundation notes that people who do some activity in the morning improve their sleep quality and can modify their time to rest more quickly. Try to do it four hours before going to bed.
4. Limit the naps. Sleeping in the evening for a long time affects the schedule to rest at night, especially if you suffer from insomnia. Try that this practice does not last more than 10 or 30 minutes, point out the specialists of Mayo Clinic .
5. Forget about work. A study conducted by the Harvard Business School details that 90% of managers add more than 50 hours of work per week and 62% of them check their phone before going to sleep. This affects resting times and damages productivity.
6. Write down your worries. Before going to sleep at the time you set, write down all your earrings to get them out of your mind and prevent your mind from wandering before sleeping, says the former president of the American Academy of Sleep Medicine .
7. Take a hot bath. A study of the New York Hospital-Cornell Medical Center suggest submerging in a tub with warm water 20 or 30 minutes before going to sleep to raise the temperature and promote deep sleep.

You can also designate a dinner schedule, put on your pajamas, make-up, brush your teeth and face to propitiate sleep and your body always identify these routines. And you, what advice do you follow to sleep well and go to bed early?