Sleep and Rest

Sleep and rest help us maintain physical vitality and a positive mental state, allowing us to become more energized and ready to face the challenges of a new day. The amount of rest needed varies for individuals of different ages and life roles. On average, we require around six to eight hours of sleep. As we age, the duration of sleep may decrease.

Here are three key points to ensure sufficient sleep:

Maintain good sleep hygiene

Relax your mind and avoid excessive anxiety

Participate in adequate amount of daytime activities

Maintain good sleep hygiene

Establish a regular sleep routine
Avoid consuming caffeine-containing beverages in the afternoon
Refrain from long naps
Limit exposure to electronic devices before bedtime
Go to bed only when you feel sleepy and avoid lingering in bed when awake
Reserve the bed for sleep: Use the bed solely for sleeping and avoid engaging in other activities such as using smartphones, reading, or snacking in bed
Maintain a room temperature of around 20-22 degrees Celsius
Keep the bedroom dimly lit
Choose soothing colors and minimal patterns for bedding
Adjust the pillow and mattress firmness for comfort
Use a small pillow to support the lower back or knees to alleviate pain/discomfort if necessary

Relax your mind and avoid excessive anxiety

Overly worrying about sleep only heightens tension and makes it more difficult to fall asleep. Adjusting your mindset and refraining from excessive concern about sleep helps relax your mind, facilitating better sleep.
Engaging in calming activities before bed, such as taking a shower, listening to classical music, or reading, can help cultivate a relaxed state of mind.

Participate in adequate amount of daytime activities

Have an adequate amount of daytime activities helps release energy and makes it easier to fall asleep at night.

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