Sleep Well To Have Strong Health
23% of women experience insomnia and with age, this disorder worsens. Your daily routines that promote good sleep hygiene.
We all want to sleep “enough”. And how much is that? 8 hours it is true when we are children. In adulthood, the more accurate statement would be that everyone has their sleep needs, taking into account factors such as age and habits. According to studies, 24% of women experience insomnia. This percentage increases to 35% when menopause arrives, and up to 40% around 55 years. It seems that the brain modifies sex hormones and psychoactive becomes. The profile of women suffering sleeping disorders is between 40 and 60 years, it is professionally active and mother. In addition, it should be noted that insomnia worsens with age.
Habits that help sleep A few tips can favor a night ‘s rest:
1.Double some exercise to finish at least 6 hours before bedtime.
2.Take a hot bath two hours before going to bed.
3.Is good to get up every day of the week at the same time (seven, whether it is Saturday or Sunday).
4.Is advisable to wait a couple of hours after dinner to go to bed. You should never go to bed hungry or feeling
heaviness in the stomach.
5. Reading before turning off the light can be useful, provided that its content is not related to your work.
6. Save the last hours of the afternoon for pleasant and relaxing activities.
Food: milk Eating dairy at night will help, because they contain tryptophan, precursor of melatonin and
serotonin, hormones related to the biological rhythm. Recommended for dinner: fish and vegetables.
At night, avoid stimulants such as coffee and remember that alcohol can fragment sleep overnight.
Recommendations in children: 11 to 12 hours According to experts, a child up to 4 years needs to sleep between 11 and 12 hours a day and a nap for an hour. Between 7 and 8 years should sleep 10 to 11 hours. A teenager needs 9 hours of sleeping.
An adult, between 7 and 8 hours, and an elderly person, over 65 years need between 5 and 6 hours of sleep with 2 or 3 naps of 10 minutes throughout the day.