Some of the factors that hinder sleep or impede quality sleep are the consumption of stimulating or energetic drinks, the consumption of heavy foods before bedtime, the realization of intense exercise within 4 hours before bedtime, the desire to go to the bathroom several moments during the night, watching TV or using a mobile phone before bedtime. , have an inadequate environment with lots of light, or a very hard or soft mattress, among others.
To get a good night’s sleep and better performance during the day, it is advisable to set an hour to go to sleep and wake up, wear comfortable clothes, provide an environment with a suitable temperature, without much light and noise, avoid watching TV. or use your mobile phone before bed and avoid hearty meals within 4 hours before bedtime.
- Each person must sleep between 7 and 9 hours a day to be healthy.
- But these hours are suitable for adults.
- And must be adapted according to the age of each person.
- The following table shows the number of hours it takes to sleep.
- Depending on your age:.
Use the following calculator to find out what time to wake up or sleep for restful sleep:
If the person does not sleep the amount of hours needed to rest and wake up renewed, it is called insomnia, when he cannot fall asleep, or sleep deprivation, when for some reason he is prevented from sleeping. And this can have devastating consequences for the body, such as frequent memory problems, excessive fatigue, dark circles, aging, stress and emotional distress.
In addition, the body’s defenses may be compromised and the person tends to get sick more often. And when the child or teen doesn’t sleep as much as it should, their growth and development may be affected. Understand why we need to sleep and what happens to our bodies during sleep.
Check out some of our nurse’s tips that can help you spend a quieter night and sleep better: