Regardless of our age, we all need to sleep. The quantity and quality of sleep that we receive dictates how we feel during the day and how productive we are. It is also crucial to good health and can especially affect the health of the heart and heart. The quality of sleep, even more so, is important for those who are dealing with chronic diseases and pain management problems.
Although there are certain guidelines in the National Institute of Sleep, the amount of sleep a person needs is very personal. This is determined in part by genetics, but also by the health and quality of the sleep received. One more thing to remember is that everyone is asleep. If you fall asleep for an hour watching the movie during the day, this time counts on your total sleep during the day.
Hours of sleep required for the age group within 24 hours, according to the National Institute of Sleep:
• Newborns – 0-3 months-14-17 hours. If you eat at 2 am, it may seem that they do not sleep that way, but usually they do.
• Infants – 4-11 months – 12-15 hours
• Toddlers – 1-2 years – 11-14 hours
• Preschool 3-5 years – 10-13 hours
• Children of school age 6-12 years – 9-11 hours
• A teenager – 13-17 years old – 8-10 hours. Adolescents do not get enough sleep, as a rule, those who want to spend the weekend in bed.
• Young people – 18-25 years – 7-9 hours
• Adults – 26-64 years – 7-9 hours
• Elderly people 65+ -7-8 hours
Symptoms of a deficiency of sleep:
• Not productive during the day
• Overweight or weight gain
• Caffeine is needed to go through the whole day
• Drowsiness while driving
Stages of sleep:
• The phase of Rem-Dream. If you wake up and remember your dreams in detail, this can explain why you are still tired. We all dream, but if you do not get enough sleep after this stage, you may have a lack of sleep.
• Stage 1 – Dosing – Small restoration – This energy sleep can help a little, but it’s not the same as a quiet night of sleep.
• Stage 2 – Average sleep – good restorative qualities. This is the quality of sleep with which we must function normally.
• Stage 3. Deep sleep of a slow wave is very restorative. Unfortunately, with age, the quality of sleep deteriorates. Those who are older than 65 years, usually experience this stage of sleep.
In addition to age and health, sex also plays a role in our sleep needs and sleep quality. In general, men have more problems with sleep disorders, such as sleep apnea and restless legs syndrome, when they age, but women have complications of pregnancy and menopause. If you have a sleep disorder, you should, of course, consult a doctor.
Prepare for a peaceful night’s sleep:
Even after a tiring day, sleep does not come quickly for all of us. However, there are steps that you can take to ensure a better night’s sleep.
• Stay on schedule
• Have a ritual before going to bed, for example, a hot bath or reading
• Daily exercise
• Make sure you have a comfortable mattress and pillows
• Turn off the TV.
• Avoid caffeine and alcohol near your sleep
If you suffer from accidental or mild insomnia, there are additional things that you can try, such as teas with chamomile and valerian root, recorded sleep aids, and sometimes an easy gait for sleep. If you continue to have trouble sleeping, it may be time to see a doctor about the prescribed treatment or testing for a sleep disorder.
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