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SLEEP WELL TO SEE YOU WELL

Sleeping well is as important as eating well, exercising or drinking water. In this note we will talk about the dream and how it makes us look good.

Let’s start with the important thing, how many hours of sleep are enough?

The amount of sleep hours needed varies by person and changes throughout the life cycle. Most adults need 7 to 8 hours of sleep each night. Newborns, on the other hand, sleep between 16 and 18 hours a day, and preschoolers sleep between 11 and 12 hours a day. School-age children and adolescents need at least 10 hours of sleep every night.

Some people believe that adults need less sleep as they get older. But there is no evidence to show that the elderly can walk smoothly with less sleep than younger people. However, as they get older, people sleep less or tend to spend less time in the stage of deep and restful sleep. Older people also wake up more easily.

Why is sleep healthy and skimping it is not? Does it really matter that I haven’t slept enough?

Of course! Not only does the amount of hours you sleep matter, but also the quality of sleep. People who frequently have interrupted or short-lived sleep may not spend enough time at certain stages of sleep. In other words, the quality of rest and the way your body works the next day depend on the total hours you sleep and the duration of the different stages of sleep you have each night.

How does sleep affect our mood?

Lack of sleep can cause irritability and this will affect behavior and relationship difficulties, especially in children and adolescents. In addition, people with chronic sleep deprivation are more likely to suffer from depression.

How does it affect our health?

Sleep is also important to have a good state of health. Studies show that not getting enough sleep or having a poor quality of sleep consistently increases the risk of high blood pressure, heart disease and other medical conditions. Also, during sleep, your body produces valuable hormones. During deep sleep, a greater release of growth hormone is triggered, which contributes to the growth of children and increases muscle mass and repair of cells and tissues in children and adults.

There is another type of hormone that increases during sleep and helps the immune system fight several infections. This may explain why sleeping well at night helps you avoid getting sick and recovering when you are sick. The hormones that are released during sleep also control the way the body uses energy. Studies indicate that the less a person sleeps, the greater the likelihood of gaining weight or obesity, developing diabetes and preferring to eat foods high in calories and carbohydrates.

Now that we know the benefits it gives us health and our mood to sleep well, we can say that looking good is sleeping well. To do this, we leave you some recommendations:

How can I sleep better?

You can take steps to improve your sleeping habits. First, make sure you have enough time to sleep. With enough sleep each night, you can feel better and more productive during the day.
To improve your sleeping habits, it can also help:

  • Go to bed and wake up at the same time every day
  • Avoid caffeine, especially in the afternoon and evening
  • Avoid nicotine
  • Exercise regularly, but not too late
  • Avoid alcoholic beverages before bedtime
  • Avoid heavy meals and drinks at night
  • Do not take naps after 3 pm
  • Relax before bedtime, for example, taking a bath, reading or listening to soft music
  • Keep your bedroom with a cool temperature
  • Get rid of distractions like noise, bright lights and the TV or computer in the bedroom. Also, don’t be tempted to use your phone or tablet just before bedtime.
  • Get enough sun during the day
  • Do not lie in bed awake. If you can’t sleep for 20 minutes, get up and do something relaxing
  • Consult a doctor if you have constant problems sleeping. You may have a sleep disorder, such as insomnia or sleep apnea. In some cases, your doctor may suggest using sleep medications available with or without a prescription. In other cases, you can request a sleep study to diagnose the problem

Sources:


https://www.clarin.com/entremujeres-mexico/vida-saludable/quieres-verte-espectacular-sueno-reparador-ayudara_0_H1Hplf7al.html

https://www.nhlbi.nih.gov/files/docs/public/sleep/In_Brief_YG_to_Sleep_Spanish_Final.pdf


https://medlineplus.gov/spanish/healthysleep.html