To plan a good night’s sleep, you should calculate sleep time using small 90-minute cycles, and the person should wake up as soon as the last cycle ends. Thus, it is possible to awaken with disposition and energy to carry out the daily activities. In general, adults need 4 to 6 90-minute sleep cycles to regain their energy, which equates to sleeping between 6 and 9 hours per night.
In addition to calculating sleep time, it is important for the person to adopt new habits, such as maintaining a dark environment, free of noise and visual stimuli, for example, as it is also possible to improve sleep quality.
- The calculation of sleep time should be done from the moment you fall asleep and not from the moment you go to bed.
- Because the time to go to bed does not always correspond to the time of falling asleep.
- Therefore.
- Before calculating.
- It is important to add the time it normally takes to sleep.
- Which is on average 15 to 30 minutes.
The number of 90-minute cycles during which you sleep varies and depends on each person’s needs, but the secret is to allow each cycle to be completed completely, just to wake up at the end. The 90-minute cycle can be repeated as many times as necessary, until the energy used during the day is recovered. Fill in the details in the following calculator to find out what time you wake up or fall asleep for restful sleep:
The sleep cycle is a set of phases that indicate the degree of relaxation and the quality of sleep. The deepest phases of the sleep cycle are the most difficult to achieve, but they are the most restorative, that is, those that guarantee greater relaxation, so it is important that the person adopt strategies that help him to reach these phases. Learn more about the sleep cycle.
To get a good night’s sleep, in addition to knowing the time of sleep, it is important to adopt measures that favor sleep and relaxation, so it is important that the room is dark, quiet, quiet and with a pleasant temperature, in addition it is also important to find a comfortable position to fall asleep well and quickly.
In addition, the use of essential oils and the consumption of teas with soothing properties can also help to sleep well at night. Some of the medicinal plants that can be used both as oil and in the form of tea are lavender, chamomile, lime-lemon, lime, lavender and liability, for example.
An excellent home remedy for sleep disorders is lime-lemon tea, with lavender and chamomile as it has soothing and sedative properties that reduce insomnia, restlessness and night sweats, as well as being excellent against stress and anxiety.
Ingredients
Preparation mode
Add the ingredients to a saucepan, cover and let stand for about 10 minutes. Then filter and drink the tea 3 times a day.
Watch the video below for more tips to help you fall asleep faster and sleep better: