Adults need between 7 and 9 hours of sleep a day. 30% sleep less than 7 hours
How many hours do you sleep on average?
We suggest that you check daily how many hours you sleep to see whether you have a healthy sleep habit or not.
Getting good sleep is important …
- For the consolidation of what was learned during the day.
- For the proper functioning of the cognitive functions necessary for attention and concentration, memory, problem solving or control of emotions.
- To help our body be prepared to respond adequately to situations of stress.
- To have a strong immune system and adequate physical health.
Surely if you have ever had a bad night’s sleep, you will have noticed that you have less energy, find it harder to concentrate, feel more irritable and even get frustrated more easily. This discomfort can be perpetuated if you do not maintain a proper sleep habit.
Benefits of a good night's sleep
Tips for better sleep
- SET A REGULAR TIMETABLE Try to go to bed and wake up at the same time every day. In this way, you respect your internal clock.
- TURN OFF DIGITAL DEVICES At least one hour before going to sleep, turn off all the devices (mobile phone, computer, tablet...) why? Because these devices force the brain to think that you must remain awake.
- ASSOCIATE THE BED WITH REST ACTIVITIES Do not take work or study when you are in bed.
- HAVE A HOT DRINK There are people who like to take a hot shower. Others have a hot drink (without caffeine or chocolate).
- WRITE Some people like to write down the day's events in a notebook. It has been shown to enhance the immune system and facilitate the resolution of everyday conflicts.
- AVOID. 2-3 hours before going to bed, do not drink energy drinks or alcohol. Also, do not smoke or eat heavy meals.
- CHECK. Check that the bed is comfortable, the room temperature is cool and pleasant, there is no humidity and there is a dim light or very soft light.
- TAKING A NAP? YES OR NOT? If you have trouble sleeping or wake up at night, avoid taking naps.
- CREATE YOUR OWN SLEEPING ROUTINE
Although we know that not getting enough sleep damages our memory and concentration... at exam time we sacrifice hours of sleep thinking that we will be able to study more.
What is the relationship between lack of sleep and school failure?