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睡眠對身體正常功能很重要,甚至在壓力或情緒不良時更為關鍵。 As we age, our levels of growth hormones decrease, resulting in a shortage of deep sleep hours.

 

Here are some tips that can help you get a good night sleep: 

  1. Go to sleep at the same time each night, wake up at the same time each morning. If needed, nap midday if you get sleepy, but sleep and wake up times should be consistent. 
  2. Remove electronics from your bedroom. 
    This includes tv, computers, and mobile devices. Place phones away at least two hours prior to sleeping. Limiting light exposure allows the body to shut down more quickly and increases quality of sleep throughout the night. 
  3. Avoid large amounts of food, alcohol, or caffeine prior to bedtime. 
  4. Get at least 7-8 hours of sleep per night.  
  5. Exercise regularly throughout the day and get at least two hours of sunlight.  

 

Following these steps can help ensure quality and sufficient sleep each night. However, there could be other causes for sleep disruption such as menopause and post-menopause, lack of comfortable sleep space, medications, or lack of social engagement. 

 

SourcesSleep EducationHelp Guide  

These sources are helpful in finding ways to successfully get restful sleep throughout the night when struggling with a variety of sleep problems. Some included are insomnia, jet lag, sleep disorders, and many more.  

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