"This is a function of quantity and quality and you are meant to wake up feeling refreshed. For 90% of the population that means 7-9 hours sleep each night and breathing well while you are asleep. It's normal to take 10 to 20 minutes to fall asleep after lights-out. If you're dropping off within five minutes or find yourself falling asleep during the day, you're likely not getting enough sleep. But if you're still tossing and turning after 20 to 30 minutes, get up."
"Food and drink Don't eat for two hours before going to bed and avoid eating heavy or spicy foods. Caffeine is a stimulant and counter-productive to a restful sleep. Avoid or limit alcohol. While it may help you to fall asleep more easily, it doesn't allow for a restful and regenerative sleep. Light and electromagnetic radiation Exposure to light affects the hormone melatonin, which prepares your body for sleep."
Adequate sleep requires both quantity and quality, typically 7–9 hours nightly with healthy breathing. Falling asleep within 10–20 minutes is normal; falling asleep within five minutes or during the day indicates insufficient sleep. If unable to sleep after 20–30 minutes, get out of bed and engage in a relaxing activity to retrain the brain to associate bed with sleep. Prioritizing sleep and maintaining consistent bed and wake times supports better sleep. Avoid eating within two hours of bedtime, heavy or spicy foods, caffeine, and excess alcohol. Minimize light exposure, especially blue light, to support melatonin production.
Read at Alternative Medicine Magazine
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