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Some of the factors that make sleep difficult or prevent quality sleep are the intake of stimulating or energetic drinks, the consumption of heavy foods before bed, the realization of intense exercise in the 4 hours before going to sleep, the desire to go in the bathroom several times during the night, watching television or using a cell phone before bed, having an inadequate environment with lots of light, or a very hard or soft mattress, among others.
To have a good night's sleep and have a better performance during the day, it is advisable to set a time to go to sleep and to wake up, wear comfortable clothing, provide an environment with an adequate temperature, without much light and noise, avoid seeing television or use your cell phone before bed and avoid heavy meals in the 4 hours before bedtime.
Each person should sleep between 7 and 9 hours a day to ensure good health, but these hours are suitable for adults, and must be adapted according to the age of each person. The following table indicates the number of hours it is necessary to sleep, according to age:
Age | Number of hours to sleep |
Baby from 0 to 3 months | 14 to 17 hours a day and night |
Baby from 4 to 11 months | 12 to 16 hours a day and night |
Child from 1 to 2 years | 11 to 14 hours a day and night |
Child from 3 to 5 years old | 10 to 13 hours a day and night |
Child from 6 to 13 years old | 9 to 11 hours a night |
Child from 14 to 17 years old | 8 to 10 hours a night |
Adults from 18 years | 7 to 9 hours a night |
From 65 years | 7 to 8 hours a night |
Use the following calculator to find out what time to wake up or sleep for restful sleep:
What happens if you don't get enough sleep
Insomnia, which is the situation in which the person is unable to sleep the amount of hours needed to rest and wake up refreshed, and sleep deprivation, in which the person is prevented from sleeping for some reason, can have several health consequences , such as frequent memory failures, excessive tiredness, dark circles, aging, stress and emotional distress.
In addition, when one does not sleep or when one does not have a good night's sleep, the body's defenses can be compromised and the person is more likely to become ill. In the case of children and adolescents, insomnia and sleep deprivation can also interfere with their growth and development. Better understand why we need to sleep.
Check out some tricks in the following video that help you have a more peaceful night and sleep better: