Establishing a routine, avoiding alcohol and caffeine before going to bed, eliminating noise and turning off the lights are just a few of the twelve tips for a good night’s sleep, recently named by the American Heart Association as “Life’s Essentials.” has been added to the list. And this, however, does not happen in an increasingly prevalent way.
“Various scientific societies put Sleep duration as an independent risk factor for suffering from a major cardiovascular event, that is, a myocardial infarction, a cerebrovascular accident or early death that occurs before the expected age for the population. These new recommendations put sleep in its place, something as important as the other risk factors or diseases mentioned”, Ramiro Heredia (MN 117.882), Clinical of the Seventh President of Internal Medicine of the Hospital de Clínicas The doctor said.
Sleep Duration was recently added to the list “The Seven Essential Things in Life”Which is now ranked eighth from the American Heart Association, which means patients should be questioned, assessed and advised by their doctors in consultation as it may be high blood pressure, blood glucose, cholesterol, diabetes, Physical activity, carried out with smoking. and body weight and diet.
Regarding how many hours a person should sleep, Heredia explained that “in a recent study, a group of researchers, after analyzing surveys of more than 500,000 individuals on how they slept, mental health questionnaires, cognitive tests and brain MRI, came to the conclusion that A healthy adult should sleep at least 7 hours a day For better mental health, lower incidence of psychiatric disorders, and less decline in cognition.
Plus, “sleeping more than 7 hours was also associated with a decreased incidence of heart disease, metabolic syndrome, overweight, obesity, and early death.”
refering to pediatric populationThe expert pointed out that a child should sleep for most of the day, a toddler should sleep at least 10-11 hours, a teenager 9-10, and an older adult a little less than an adult.
“However, if a person sleeps for 8 hours, and after that they don’t feel rested, refreshed or satiated, they probably need more sleep. There is no magic number. We are said to sleep less of our lives.” In general, about 8 hours of sleep is recommended for a healthy adult,” explained the professional in a statement issued by the clinic.
Regarding sleep disorders, he cautioned that they are “extremely frequent” and exemplified by recent research In the United States, 35% of the adult population sleeps less than 7 hours.20% reported daytime sleepiness, and less than 50% of the population reported “sleeping well” each night.
Added to this is the presence of various sleep disorders such as insomnia And this obstructive sleep apnea Sleep apnea: the latter affects 15% of women, 15-30% of men, and is associated with a high incidence of arterial hypertension, arrhythmias, heart failure, coronary disease, cerebrovascular accident, diabetes mellitus and sudden death.
12 keys to better sleep
In this context, Heredia suggests twelve tips to rest better: set a regular schedule to sleep and to get up; if you have a habit of sleeping nap in hot countries should not exceed 45 minutes; Avoid excessive alcohol consumption at least 4 hours before bedtime and caffeine about 6 hours ago To sleep and not smoke.
you also have to avoiding foods high in fat, spicy, or sugarAnd calories up to 4 hours before bedtime, include chocolate, which has a stimulating effect.
do physical activity Taking it regularly can help you rest better, but not right before you go to bed; wear linen comfortable; keep the room well ventilated with a comfortable temperature; delete or block noise disturbing, and most amount of light Possible.
In addition it recommends using the bed only for sleeping and having sexPrevents it from becoming a place to work, read, eat, etc., and warns that going to bed on an empty stomach is not recommended (in these cases you can eat something light before going to bed).
Finally, if a person lies down and cannot fall asleep, some experts recommend not staying in bed and procrastinating when they do go to bed.