1.1) Proper Timing
The best time for an adult to go to sleep can be between 9 pm to 11 pm, and the optimal waking time is between 5 am to 7 am.
1.2) Adequate Duration
- It is necessary to get 7 to 8 hours of sleep.
- Extra sleep at night can help alleviate excessive fatigue during the day.
- Your body quickly adapts to different sleep patterns.
1.3) Proper Positioning
Having a good sleeping posture helps prevent various injuries. Everyone knows that proper physical posture is important, but it is not only applicable to sitting or standing. Muscles and ligaments relax and recover during sleep. Having a proper body position during sleep is important to protect your back.
If you sleep on your back:
- Placing a small pillow under your knees reduces pressure on the spinal column and supports the natural curvature of the lower back. The pillow under the head should support the head, neck, and shoulders’ natural alignment.
If you sleep on your stomach:
- The pillow for your head should be flat or you can sleep without a pillow.
- Sleeping on your stomach can put pressure on your back as the spinal column may deviate from its normal position. Placing a flat pillow under the abdomen and pelvis area can help maintain better spinal alignment.
If you sleep on your side:
- A firm pillow placed between your knees prevents the upper leg from pulling the spine out of alignment and reduces pressure on the hips and lower back. Slightly draw your knees towards your chest.
- The pillow for the head should keep the spine in a straight line. A towel or a small pillow under the waist may also help support the spinal column.
- Place pillows in the gaps between your body and the mattress.
When turning in bed, avoid bending from the waist. Instead, move your entire body as one unit. Pull your stomach inward and keep it firm, and when rolling over, bend your knees towards your chest.
Keep your ears, shoulders, and hips aligned in a straight line while turning and sleeping.
Signs of Sleep Deficiency:
- Fatigue, lethargy, and reduced mobility
- Moodiness and irritability
- Decreased problem-solving ability and creativity
- Inability to cope with stress
- Weakened immune system, frequent colds, and infections
- Concentration and memory problems
- Weight gain
- Impaired motor skills and increased accident risk
- Difficulty making decisions
- Increased risk of diabetes, heart diseases, and other health problems