Healthy sleeping

• Sleep time

  • Establish a sleep routine

  • Get used to the daily routine

  • Establish a routine

• Going to sleep

  • Creating a comfortable environment

  • Room temperature

  • Lighting level

  • Noise level

  • Sleep regularity

  • Consistent wake-up and bedtime

  • Adequate amount of sleep (7-8 hours)

• Sleep conditions

  • Adhere to sleep patterns

  • Keep the room temperature down

  • Reject temptation

  • Social media

    • Limit your time on social networking sites

    • Uninstall apps

  • Don't be lazy

    • Get involved in activities and communities

    • Involve your friends to support you

  • Avoid products with aromas

    • Eat healthy food

    • Avoid sugary drinks

• Preparing
  for the entrance to sleep

  • Establishing a daily routine

  • Daily routines

  • Moderate physical and intellectual activity

  • Discourage the consumption of coffee and alcohol around the clock

  • Rest before going to bed

  • Relaxing strolls

  • Deep breathing

  • Meditation

• Consequences
  of insufficient sleep

  • Weakness and mood disorders

  • Memory loss and attention problems

  • Deterioration of immunity and reactions