We all need a good night's sleep, which makes us wake up fresh and full of energy.
It turns out that many people complain that their sleep is not calm, they wake up in the morning tired
And fatigue affects their entire course of the day.
Lack of sleep can cause heart disease, headaches, diabetes and even depression. Sleep has also been linked to obesity - sleep deprivation can lead to a disturbance of hormonal balance and metabolic disorders as well as difficulty in losing weight in the diet and even affecting our facial skin.
Why sleep at all?
If the explanation so far has not been enough for you and you are still not sure that you should sleep enough hours, you should know that sleep is not just broken inactivity. During sleep, the immune system becomes stronger, cells regenerate and the body undergoes important processes to continue functioning.
Sleep affects our mood and conversely, lack of sleep hours can cause motivation and depression. Cortisol, a hormone produced by the stress response, is found at higher levels in the body during fatigue and affects the balance of insulin but also our mood.
How many hours of sleep do you need per day?
The question of how many hours we need to sleep is inconclusive and it also depends on our age, lifestyle, and even personal needs, so the recommendations are given in the ranges to be followed. Even if you feel that you are not people who need many hours of sleep, know that research claims that we all need at least 6 hours of sleep, so as not to be exposed to illness.
- For ages 3-5, we recommend (by the American Sleep Association) to sleep up to 13 hours a day and try to sleep at noon too
- For ages 6-13 we recommend sleeping between 10-13 hours
- Ages 13-17 are recommended to sleep between 9-11 hours
- Adults are advised to sleep 7-9 hours
- Over the age of 65, the recommendation is for the sleep of no less than 7 hours
How to get good sleep?
At bedtime, you should avoid heavy, very salty, spicy, or fatty foods. In fact, it is best not to eat anything at least two hours before bed and preferably 3 hours. If you must, avoid salty or spicy foods, which cause a desire for multiple drinking or fatty foods that cause some people to have unpleasant heartburn.
You should avoid cocoa, caffeine, or much sweetener. We don't really have to explain the effect of caffeine and sugar on our sense of comments. And even if you think coffee doesn't affect you, you'll know that it does.
Not just nutrition - what about the screens?
Ever counted how many screens you have at home? And now how many in the bedroom? The phone, TV may be a computer too? Our sleep is affected by them and not for the better.
Lighted screens, whether they are passive TV or computer games, have an effect on your sleep, your ability to fall asleep, and your ability to wake up in the morning. Plus, TV makes us stay awake just to finish the movie or series.
Even if the screens are closed we are exposed to light pollution by research. The blue light from the screens inhibits the production of sleep hormone (melatonin, which is important for us to fall asleep and sleep well) and makes us sleep less deeply and well.
On the way to good sleep
The way to good sleep goes through a good and heavy meal, eating complex carbs, hot and heavy food. You should avoid a large amount of meat and it is always better to eat at least three hours before bed.
Having trouble falling asleep? You're not alone. All the stress at work and at home does not always allow us to sleep well or fall asleep. Try to make yourself a cup of hot herbal tea and drink before bed.
Meditation can help, too. Learn to meditate and practice bedtime relaxation. It works and helps to relax and fall asleep. The ability to fall asleep well and sleep well helps to get a smile on your face and spend a day with good feelings. Read more about tips and exercises for restful sleep.
Listen to your biological clock - we tend to look at the hour and decide if it's appropriate for us to sleep or stay awake. Try to listen to yourself once, if you are tired then you should sleep even if it is early or you are now broadcasting a final episode of Reality.
Good night!
