How is sleep quality measured? How much to sleep and how to encourage a good nap? Here are 10 curiosities about sleeping well and useful tips for your children.Don't store avocado like this: it's dangerous
It is celebrated today 17 March, like every year before the spring, World sleep day, a good opportunity to focus attention on the importance of a good rest for brain functions and, in general, for the well-being of the whole body.
Activity it occupies a third of our lives, sleep is in fact essential for our health, yet there are really many people who suffer from sleep disorders, we are talking about 45% of the world population.
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But how is sleep quality measured? How much to sleep and how to encourage a good nap? Here you go 10 curiosities about sleeping well:
- Il napping after lunch helps you sleep wellIf possible, a 15-20 minute nap in the middle of the day relaxes you and makes you more willing to sleep at night in the evening.
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- Le women they sleep little more than men, because they tend to go to sleep a little earlier and get up soon after, but as they age, male and female habits become more similar.
- It is true that, when we are not in our bed, we sleep worse. Research from Brown University in Providence in the United States found that when we sleep outside the home, the left hemisphere of our brain is semi-alert and more attentive to noise. This is why it is common to wake up very rested.
- Be early risers o latecomers it's a question of genetics. Fifteen regions of human DNA have been identified directly involved in circadian rhythms, those that cause some of us to be particularly active in the early hours of the day and others, instead, begin to activate later.
- Yoga to rest! The benefits of yoga and meditation for general well-being and flexibility of the body are known. As for the quality of sleep, it is the over 50s who obtain the greatest benefits: you are never too old to achieve well-being through these relaxation methods.
READ also: INSOMNIA: YOGA TO SLEEP. THE EXERCISES TO DO
- To stroll promotes sleep. 15 minutes after dinner is enough and not only will you be able to fall asleep earlier, but also the quality and duration will be improved.
- Il coffee it helps to stay awake, but if you are too sleepy it loses its effectiveness. That is, coffee loses its stimulating power after only two nights with a few hours of sleep.
READ also: COFFEE: THE EVENING BLOWS THE ORGANIC CLOCK, SLOWING DOWN THE SLEEP CYCLE
The sleep of children
And what about the children?
Pediatricians warn of a lack of excessive sleep for toddlers. A "systematic and prolonged sleep reduction," experts say, leads to the classic consequences such as mood swings, irritability and difficulty concentrating, but also to the development of chronic diseases, such as obesity and insulin resistance, type 2 diabetes mellitus and cardiovascular disordersi.
Therefore, never underestimate the quality and quantity of your children's sleep and keep in mind that:
- Children up to 12 months they need 14-18 hours of sleep during the day and night;
- children after the year and throughout the preschool age they need 12-14 hours of sleep spread over 24 hours;
- children who they attend primary school they need to sleep 10-12 hours a day.
READ also: CHILDREN AND INSOMNIA: THE 5 RULES OF SENSES FOR SLEEPING WELL
How can we help our puppies sleep? Here are the advice of pediatricians:
- La bedroom it must be quiet, silent and poorly lit and the temperature must be comfortable (around 20 °);
- help the child ad associate bed with sleep, so if you can, avoid letting him fall asleep in his arms or in other places and then put him in his bed;
- try to establish a ritual for falling asleep, for example singing a lullaby or reading a story;
READ also: GOOD NIGHT RITUALS: HOW TO HELP OUR CHILDREN TO FALL ASLEEP WITH MORE SERENITY
- avoid making children play video games, computer, tablet or watching television just before going to bed;
- have dinner at least two hours before bedtime;
- try to keep always the same times of waking up in the morning and going to bed in the evening, including weekends;
- if the child wakes up it is good to go to his room, reassure him quickly and then get out or at least let him get out of bed and engage in a quick activity, like reading a book.
Good sleep to all!