How to Improve Sleep Quality
Unable to sleep or not sleeping well are common sleep problems in life. If you can’t sleep well at night, you will lose your energy the next day, which will affect your work. So, how to get high-quality sleep? We will share some tips to improve the quality of sleep.
- How long should people sleep
Primary school students should sleep 10 hours a day and high school students need to sleep 8 hours a day. Adults also need to sleep 7-8 hours a day. Sleep time usually varies from person to person. It is normal for adults to sleep 4 to 12 hours every night.
- Sleep quality is more important
Compared with sleep length, sleep quality is more important. The quality of sleep depends on the depth of sleep rather than the length. Adequate deep sleep every night could be considered a good sleep status. You don’t have to care too much about sleep length. Because the evaluation of sleep quality is mainly based on the waking state of the next day. The quality of sleep will be proved to be great if the memory is not impaired, and the social and exercise performances are as good as usual. You will feel energetic in the morning and will not yawn frequently.
- Tips for improving sleep quality
- 1. Improve the sleeping environment
Different people have different preferences and acceptances for sound, color, indoor temperature, humidity, smell, light, air quality and other factors, but they are closely related to sleep health. For example, the poor sound insulation effect of doors and windows, and the noisy sleeping environment will affect sleep length and sleep quality. Light can affect the secretion of melatonin during sleep, so we usually recommend that you turn off the light to sleep.
In addition, a soft quilt with good air permeability should be selected as far as possible, so as not to add extra burden to the body. Moreover, skin-friendly fabric pajamas with good warmth retention also help maintain the proper temperature and humidity of the body.
- 2. Comfortable bedding
A good mattress is indispensable to good sleep quality. At present, many mattresses are made up of 3-10cm natural latex as the comfort layer, which can support and maintain the normal S-shaped physiological curvature of the human spine, so that the muscles of the body are not easy to fatigue. However, there are obvious differences between different genders, ages and sleeping postures, which need to be selected according to their own conditions.