A good night's sleep is just as important
Research shows that poor sleep has immediate negative effects on your overall well- being.
For both adults and children, it can also cause body mass gain and increase disease risk.
In contrast, good sleep can help you eat less, exercise better and be in better shape. Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep. If you want to optimize your well- being, then getting a good night's sleep is one of the most important things you can do.
Remember to reduce irregular or long daytime naps. Sleeping in the daytime can confuse your internal body clock, meaning you may struggle to sleep at night
Try to Sleep and Wake at Consistent Times. Being consistent with your sleep and waking times can aid in sleep quality in the long-term . Optimize Your Bedroom Environment. Many people believe that the bedroom environment and its setup are key factors in getting a good night's sleep. This can include aspects such as temperature, noise, furniture choice and arrangement, external lights and more.
Never oversleep because of a poor night's sleep. This is the most crucial rule. Get up at about the same time every day, especially on the morning after you've lost sleep. Sleeping late for just a couple of days can reset your body clock to a different cycle -- you'll be getting sleepy later and waking up later.
Keep physically active during the day. This is especially important the day after a bad night's sleep. When you sleep less, you should be more active during the day. Being less active is one of the worst things an insomniac can do. Strenuous exercise (brisk walking, swimming, jogging, squash, etc.) in late afternoon seems to promote more restful sleep. Also, insomniacs tend to be too inactive a couple of hours before bed. Do some gentle exercise. A stretching routine has helped many people.
Do not take any naps the day after you've lost sleep. When you feel sleepy, get up and do something. Walk, make the bed, or do your errands. While studying, get up regularly (every 30 minutes, or more often if necessary) to walk around your room. Do a gentle stretch. That will increase the flow of oxygen to your brain and help you to be more alert.