Do you want to sleep better tonight? Raises the blinds and turns off the móvilDiez expert tips for better sleep
The dream is an indicator that it is vital to overall health and wellness. We spend up to a third of our lives asleep. Although it is known that sleep well is important, very few people want or can do for those eight hours between the sheets a priority.
Some habits that interfere with our sleep routine are stimulants like coffee and energy drinks, alarm clocks and exterior lights, including the electronic devices.
The needs of sleep vary according to the ages , and are particularly affected by the style of life, as work schedules and stress.
The new box from the “National Sleep Foundation” (NSF) presented ranges of minimum and maximum health, as well as windows “recommended”. However, it is important to pay attention to their own individual needs and evaluating how you feel each one with different amounts of sleep .
The organization recommends paying special attention to mood, energy and health after a poor night’s sleep versus a good night. As a good diet and exercise, sleep is a critical component to the overall health.
“The NSF has committed to regularly reviewing and providing recommendations scientifically rigorous. The public can be assured that these recommendations represent the best guidance for sleep duration and health , ” says Max Hirshkowitz, PhD, chair of the Scientific Advisory Board of the National Sleep Foundation.
The panel reviewed the ranges of sleep are recommended for six groups of children and adolescents. We have added a new range, “may be appropriate” to recognize the individual variability in the durations of sleep appropriate. These are the new recommendations:
infants (0-3 months): the range of sleep was reduced to 14-17 hours each day (previously it was 12-18).
Babies (4-11 months): the range of sleep was extended to 12-15 hours (previously it was 14-15).
toddlers (1-2 years): the range of sleep was extended in one hour to 11-14 hours (previously it was 12-14).
preschoolers (3-5): the range of sleep was extended in one hour to 10-13 hours (previously it was 11-13)
school age Children (6-13): the range of sleep was extended in one hour to 9-11 hours (previously it was 10-11)
Teens (14-17): the range of sleep was extended in one hour to 8-10 hours (previously 8.5-9.5)
Adult young (18-25): the range of sleep is 7-9 hours (new age category).
Adults (26-64): the range of sleep did not change and remains 7 to 9 hours.
older Adults (65+): the range of sleep is 7-8 hours (new age category).
in order To get better sleep, NSF recommends that you follow these simple tips:
-Keep a sleep schedule, even on weekends.
-Practice a relaxing ritual before going to bed.
-Practice exercise on a daily basis.
-Seeks to maintain the temperature, sound and light, ideal in the room.
-Look for a mattress and pillow comfortable.
-Avoid alcohol and caffeine.
-turn Off electronic devices before going to bed.
