It is very important to sleep because it is during sleep when the body regains energy, optimizes metabolism and regulates the function of hormones essential for the functioning of the body, such as growth hormone.
While we sleep, memory consolidation occurs, allowing for better learning and performance at school and at work. In addition, it is mainly during sleep when body tissues are repaired, which facilitates wound healing, muscle recovery and strengthening of the immune system.
- Therefore.
- A good night’s sleep is recommended to prevent serious diseases such as anxiety.
- Depression.
- Alzheimer’s disease and premature aging.
- However.
- To sleep regularly.
- It is recommended to adopt certain habits such as always sleeping at the same time.
- Avoid leaving the TV on and maintain a dark environment.
- Check out our tips on what to do to get a good night’s sleep.
Lack of adequate rest, especially when several nights of sleep is lost or when little sleep is common, causes problems such as:
In addition, poor sleep is also linked to an increased risk of developing obesity, diabetes, high blood pressure and cancer. People who sleep less than 6 hours a day are nearly 5 times more likely to have a stroke.
It is not recommended to sleep less than 6 hours a day. However, the appropriate amount of sleep per day varies from person to person due to several factors, one of which is age, as shown in the following table:
These sleep hours are necessary to maintain physical and mental health, and it is important to remember that people with chronic insomnia have an increased risk of brain dysfunction-related diseases, such as dementia and memory loss. See 7 tips for effortless memory improvement.
See what time you need to wake up or lie down for a good night’s sleep using the following calculator:
Taking a nap during the day or sleeping a few hours at night is not enough to stay healthy, as sleep has to go through 5 steps:
Therefore, dreaming is an important indicator that memory works well, and when one night’s sleep is interrupted in two, it is likely that the next night will also have problems, because the body cannot properly follow the sleep phases.
To get better sleep, avoid coffee and eat caffeine-containing products after 5 p.m., such as green tea, cola soft drinks, and chocolate, as caffeine prevents signs of fatigue from reaching your brain, indicating it’s time for your sleep.
In addition, you should have a routine to lie down and get up, respecting work and rest times, and create a quiet and dark environment at bedtime, as this stimulates the production of the hormone melatonin, responsible for arrival. Sleep. In some cases of sleep disorders, it may be necessary to take melatonin capsules to help you sleep better.
Discover some science-confirmed tips for better sleep: