The average Spaniard enjoys less than seven hours of sleep a day . This is revealed by a study carried out by Asocama. Results of the same research reveal that in the same proportion, individuals wake up tired and in pain. This situation is a reflection of the bad habits that exist in relation to the hours of sleep they use.
Unfortunately, most of us prioritize all kinds of work or personal activities over sleep. In the long run, this results in health problems that progressively manifest themselves.
Habits and hours of sleep
One of the habits that we must respect is the number of hours to sleep. During each stage of our life our body requires a sleep time for its proper functioning.
Thus, according to recent research , newborns should sleep at least 14 hours, without exceeding 17 hours. For their part, babies and young children should stay within a 10 to 14 hour sleep range.
If it is about children of school age, the recommended is 9 to 11 hours . While adolescents require a minimum of 8 and a maximum of 10 hours of sleep daily.
In the case of adults, they should sleep 7 to 9 hours from 18 to 64 years of age. And finally, the elderly should stay in a range of 7 to 8 hours of sleep per day.
Complying with the hours of sleep recommended by specialists is key to good health. However, there are other habits that are equally important when it comes to sleep health.
For example, playing sports at least three times a week reduces insomnia. The cigarette and the drink are also the cause of our sleeplessness. Thus, those who want to end sleep problems, can start by increasing physical activity and reducing tobacco and alcohol . Drinking a glass of water half an hour before bed can also help us sleep faster and better.
Keeping the bed a sanctuary for sleep and sex is essential when you want to overcome insomnia problems. In the same way, establishing a routine before going to bed helps our mind to disconnect from occupations and worries.
Nap is the key
As has already been said, sleep is essential for our body. In this sense, many times taking a break and resting during the day can bring many benefits. That is why more and more companies are promoting naps in the office. Well, some studies support that this favors creativity and productivity.
Napping helps us keep anxiety and stress levels under control. The benefits of a good nap apply to everyone regardless of age. Children, adolescents and adults can get favorable results from napping as a habit.
In any case, the nap should not exceed 20 minutes , otherwise we will have difficulty waking up. In addition, naps that are too long can have negative consequences for concentration.
Consequences of lack of sleep
Lack of sleep and insomnia can affect our bodies in ways that we are not always able to perceive. For example, a study has shown that a drowsy driver represents a danger commensurate with one while intoxicated.
On the other hand, depriving ourselves of sleep frequently increases the risk of obesity and diabetes in the long run. We also become more prone to flu and viral illnesses, as lack of sleep weakens the immune system.
More commonly, not having the necessary hours of sleep can lead to muscle contractures in the neck and back. We can also have frequent headaches and dental problems related to the jaw. In addition, not getting enough sleep makes us look considerably less attractive, this has been shown by an institute in Stockholm.
