The medical web site “Web” stressing the importance of a person who is sleeping enough, as needed if it does not have enough premium in previous days.
He said that if you get enough installment, you will have a “sleep debt”, that is similar to the clouds open by the bank. At the end, your body will ask you to start paying this debt.
Has pointed that we are not really adjusted with a lower sleep than we need to; We are used to a calendar you prevent you from sleeping enough, but our ability to judge matters, and that our other works will remain inactive.
The site stated that the duration of sleep
Which person requires you to depend on multiple factors, including their age, and in general experts dispose of these hours:
Number of sleep hours compared to age
* Infor (from one day at 3 months) needs 14 to 17 hours a day.
* Babies (4 to 11 months) needs 12 to 15 hours a day.
* Young children (by one two years) need about 11 to 14 hours a day.
* Pre -School children (3 to 5 years) need 10 to 13 hours a day.
* School age children (6 to 13 years old) needs from 9 to 11 hours a day.
* Teenagers (from 14 to 17 years) need about 8 to 10 hours a day.
* Most adults require 7 to 9 hours, even some can only need 6 hours or 10 hours a day.
* Elderly (65 years or more) needs by 7 to 8 hours of sleep a day.
In the first three months of grandmates often need more hours on their son in the usual, but experts by saying that if you feel asleep during the day, as long as you don’t do enough sleep.
Why do you need to sleep the eye movement of the fast and deep sleep?
There are 4 sleep stops, according to your brain activity. The first two phases are light, and the third stage is “deep sleep”; When your brain waves slow down and it is difficult for you to wake up.
During these periods, your body will rise their tissues, works to grow and develop the immune system, and build energy for the next day.
Usually the quick movement of the fast movement begins after 90 minutes of sleep.
The brain activity increases, your eyes moved quickly, and your blood pressure and spikes you, I was dreaming of most of your dreams.
According to the site, the movement of the fast-eyes movement is important for learning and memory; It’s time when your brain processes the information that absorbs during the day, and saves in your long -term memory.
Signs of sleep deprivation
One of the common signs of not having enough sleep is the following:
-
* Asleep in 5 minutes of lying
* Short periods of sleep during awakening time (short sleep)
* The need of an alarm to wake up on time every day
* Feeling inactivity when you wake up in the morning or all day (sleep inactivity)
* Difficulty getting out of bed every day
* Swing mood
* Forget
* Difficulty focusing on a task
* Sleeping more in the days when you don’t need to wake up at a certain time
-
How do you know you are enough sleep?
-
To know if you have enough sleep of night, ask:
* Do you feel the health and happiness in your current sleep schedule?
* Feeling you are enough sleep to be a product?
* Are you feeling asleep sometimes during your day?
* Do you trust caffeine to complete your day?
* Is your schedule of sleep regularly on the weekends?
- The effects of sleep deprivation
What are the lack of shortness of sleep on human health?
According to the experts, the lack of sleep can cause:
* Memory Problems
* Sensation of depression
* Lack of motivation
* Emotion
* Slow reaction
* The weak immune system, that increases the possibility of illness
* A stronger feeling of pain
* Increased Possibility as the high blood pressure, diabetes, heart attacks, and obesity
* Desire low
* Get skin and dark circles under the eyes
* Excessive gain and weight
* Difficulty solving problems and make decisions
* Bad decisions
* Halous
How is sleep hours coming that you need?
According to the experts, health habits help you sleep better and for a longer period:
Bring to sleep
Your crowded schedule can make you difficult to get a good sleep.
Maintain a regular summary of sleep
Go to bed and wake up at the same time every day, even at weekends.
Determine a place to sleep
Keep your room and calm and her temperature is suitable, and it only use sleep activities, as reading, and of the electronic phone as the mobile phone.
Follow a routine for the bed
Avoid bright lights, pastes and caffeine before bed, and try the things that help you relax, like a warm bath.
Marce sports
Assigned about 30 minutes a day, at least 5 hours before bed.
Take a nap if needed
Try not more than 30 minutes so you don’t wake up idle or spoil your sleep schedule.
Don’t force you to sleep
If you find yourself awake, do and do something calm, as reading, for example, as far as you feel Gods that can help the minimum of annoying ideas.
Consult your doctor
There may be a medical condition that makes you sleepy problems.
0 Comments