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To schedule a good night's sleep, one should calculate the sleep time through small cycles of 90 minutes, and the person must wake up as soon as the last cycle is over. Thus, it is possible to wake up with the disposition and energy to carry out daily activities. In general, adults need 4 to 6 sleep cycles of 90 minutes to recover their energy, which corresponds to sleeping between 6 to 9 hours a night.
In addition to calculating sleep time, it is important that the person adopts new habits, such as keeping the environment dark, free from noise and visual stimuli, for example, as it is also possible to improve sleep quality.
Calculation of sleep time
The calculation of sleep time should be done from the moment you fall asleep and not the moment you lie down, as the time to lie down does not always correspond to the time you fall asleep. Therefore, before making the calculation, it is important to add the time it normally takes to sleep, which is an average of 15 to 30 minutes.
The number of 90-minute cycles that you sleep is variable and depends on the needs of each person, but the secret is to allow each cycle to be completely completed, only waking up at the end of it. The 90-minute cycle can be repeated as many times as necessary, until you can recover the energy used during the day. Fill in the data in the following calculator to find out what time to wake up or go to sleep to have restful sleep:
The sleep cycle is a set of phases that indicate the degree of relaxation and quality of sleep. The deepest phases of the sleep cycle are the most difficult to reach, however they are the most repairing, that is, the ones that guarantee greater relaxation, and, therefore, it is important that the person adopts strategies that help to reach these phases. Learn more about the sleep cycle.
How to get a good night's sleep
In order to have a good night's sleep, in addition to knowing the sleep time, it is important to adopt some measures that encourage sleep and relaxation, so it is important that the room is dark, calm, without noise and with a pleasant temperature, and it is also important to find a comfortable position to be able to fall asleep well and quickly.
In addition, the use of essential oils and consumption of teas that have soothing properties can also help to get a good night's sleep. Some of the medicinal plants that can be used both as oil and in the form of tea are lavender, chamomile, lemon-lime, linden, lavender and passionflower, for example.
Soothing tea for better sleep
An excellent home remedy for sleep disorders is lemon-lime tea, with lavender and chamomile as it has soothing and sedative properties that reduce insomnia, restlessness and night sweats, in addition to being excellent against stress and anxiety.
Ingredients
- 1 spoon of lemon-lime leaves;
- 1 spoon of lavender leaves;
- 1 spoon of chamomile leaves;
- 200 ml of boiling water.
Preparation mode
Add the ingredients in a pan, cover and let stand for about 10 minutes. Then strain and drink the tea 3 times a day.
Check out the following video for more tips to help you fall asleep faster and sleep better: