It is during sleep that the body performs the main restorative functions of the body, such as tissue repair, muscle growth and protein synthesis. Because during this time, it is possible to restore energy and regulate metabolism, essential factors to keep body and mind healthy.
Sleeping well is therefore a habit that should be included in everyone's routine. See now the importance of sleeping well, check it out!
How many hours should we sleep?
Experts recommend that on average, people should get 8 hours of sleep a day, without interruptions. And this number can vary according to the age of each individual and the development needs of his body, as indicated. See now the ideal hours for each age.
- Adults need 7 to 8 hours of quality sleep at regular times per day;
- Teenagers need to sleep about 8 to 10 hours daily;
- Children need 9 to 13 hours of sleep each day;
- Babies need 12 to 16 hours of sleep a day.
sleep stages
It is very important to get good quality sleep so that you feel rested when you wake up. But having regular bedtime is also an essential factor in creating good nighttime habits.
The amount of time you sleep may favor the body's complete sleep cycle, but it speaks volumes about the importance of sleeping well. According to the phases listed below.
- In the first phase, the person is falling asleep, where they are in a zone between being awake and being asleep. Right now the brain is working irregularly, because then the body relaxes and breathing slows down.
- Light sleep begins in the second phase, when body temperature and heart rate decrease.
- In the third phase, the brain waves slow down and the person enters a deep sleep.
- The fourth phase occurs during this unconscious moment and is when the body releases growth hormones, but the tissues recover and the body replaces the energy spent.
- It is in the fifth phase that the person begins to dream. The brain speeds up its functioning again and performs a kind of memory cleaning, keeping the important information that was received on the day.
Healthy life if you sleep well
- Maintain a healthy weight;
- Decrease the risk of developing diseases such as diabetes and cardiovascular problems;
- Getting sick less often;
- Reduce stress;
- Improve mood and sociability;
- Concentrate better;
- Avoid accidents but caused by tiredness.
Health risks caused by lack of sleep
By sleeping less than 8 hours a night, a person interferes with the optimal functioning of his body, increasing the chances of developing diseases because he does not sleep. Look:
- Obesity
- Diabetes
- Hypertension and other cardiovascular diseases
- Immunological changes
- constant colds
- mental disorders
How to sleep well at night?
But adopting some habits during the day and before bed can help you get a good night's sleep.
- Create an environment conducive to sleep. Keep the room dark and quiet. Have a comfortable bed.
- End your day a few hours before going to sleep.
- Avoid stimulating foods before going to bed, such as coffee, cinnamon, peppers and those with excess sugar.
- Avoid stimulating activities close to bedtime. Do not perform intense exercises, do not stay connected to the television or cell phone.
- Keep a regular time for going to sleep and waking up. Creating a routine helps a good night's sleep and ensures the necessary amount of rest hours.
- Avoid very long naps during the day, they can interfere with your night sleep.
