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Generally, everyone sleeps and wakes up every day at the same time. If you wake up feeling refreshed, it means that your life is full of energy, full of work, and you are happy both mentally and physically. Sleep is very important for life If there is a sleep crisis that will have a significant impact on daily life. Here are some ways to help us wake up full of energy and self-confidence.

First of all, get enough sleep by age: Normally, adults should get seven to eight hours of sleep, while children and adolescents should get nine to eleven hours of sleep. Sleeping overtime or lack of time can make you feel different from getting enough sleep over time. You can get more sleep if one day you think you do not get enough sleep, but do not change the wrong time to go to bed the next day.

Secondly, use a dark and quiet room for sleeping: You should avoid using too much light in the bedroom. Try reading a book instead of looking at your phone or TV. Alternatively, you can use headphones if your room is noisy.

Thirdly, maintain a good night’s sleep: Usually, at night, the weather will naturally cool down, so consider not keeping your room temperature too cold or too hot. Researchers have found that sleeping without clothes is best, but with a blanket nearby to adjust body temperature when needed.

Fourth, exercise every day: We know that exercise is the best thing for health, not only will it help you to fall asleep with a fresh feeling, but should definitely leave two hours before bed.

Fifth, eat and drink responsibly: Eat two or three hours before bedtime. Drink plenty of fluids or water during the day, avoiding too much before going to bed because it wakes you up in the middle of the night disturbing sleep. Getting caffeine at least six hours before bedtime will keep you awake for up to twelve hours.

Sixth. Avoid drinking alcohol before going to bed: Of course, it helps you fall asleep faster, but in this case, scientists believe that drinking alcohol should drink plenty of water, even if you have to get up at bedtime to find a bathroom. Smoking and drinking alcohol have a serious effect on sleep.

Seventh, avoid napping for too long: Taking a nap during the day can affect your sleep time at night. You may start sleeping late at night (delay sleep longer) and not help your health. Therefore, taking a nap for less than half an hour is the best thing to do.