Recommendations for a healthy sleep

Center for Applied Cognitive Studies (CentACS) found factor influencing how much people cheerfully feels after sleeping. This is not the number of hours and the number of complete sleep cycles.

According to their assumptions of one complete cycle lasts about 90 minutes. If our sleep flows quietly, without irritating the body of factors that we wake up after several sleep cycles, ie, after 4 ½, 6, 7 or 9 ½ hours. Thus, a person after 6 hours of sleep feels much more rested, rather than after 7 or 8 hours.

At the conference, the National Institutes of Health of the US professor of psychiatry at the University of California Daniel Kripke announced recommendations for optimal sleep, which experts have agreed to:
- not to take sleeping pills
- do not go to bed unless you want to sleep
- get up at the same time each day
- Avoid watching TV, reading a book in bed before going to sleep. If you like before going to bed to read or watch movies, do it in the chair, not in bed
- Do not eat or drink anything containing caffeine before bedtime

- Avoid alcohol before bedtime. He at first, of course, relaxing, but in the future may lead to insomnia
- to spend more time out in the fresh air

Separately want to talk about how you can relieve fatigue and cheer up if you do not get enough sleep. Drink a cup of coffee and then immediately take a nap for 15 minutes. While caffeine will pass through the gastrointestinal tract, you will have time to relax. Set the alarm at 15 minutes (not more), and then close her eyes and relax. After waking up you will feel cheerful. This is an effective microsleep.