Good Lifestyle

You may remember your parents or grandparents rising early and talk about "need less sleep" as they have aged. And you might find yourself having trouble sleeping after 40 years. But it's a misconception that we should sleep less as we get older. In fact, according to the American Academy of Sleep Medicine, 40 or 60 years old, you need thesame amount of sleep you did in college. Read on to know how much it should be.

Recommendation: Sleep is not a waste of time or something you grow up; It can prolong your life. You can get too little (or too much). Stick to the recommendations below.

We all, young and old, sleeps less and less - and it's a bad news at all ages. According to Gallup, the average American sleeps 6.8 hours at night and 40% of us sleep less than six hours a night. The problem? Adults, even older adults, need seven to nine o'clock, according to theNational Sleep Foundation and theAmerican Academy of Sleep Medicine. Getting less articulation has been associated with an increased risk of depression, weight gain, even car accidents.

Recommendation: Read it to see how much sleep you should have the evening.

Cell phones, TVs and computers emit a blue light that can keep you awake. He disrupts your natural circadian rhythm, which tells you that it's time to transform you. To avoid the eyes of television, phones, computers and tablets at least 60 minutes before lighting. "For the best night's sleep, consider claiming that you live earlier," advises theNational Sleep Foundation. "Setting by reading a book (paper), writing in a newspaper or chat with your partner."

Recommendation: If you want to miss your favorite night shows, save them and look at it the next day - with enough time to reduce the time before going to bed.

Alcohol may seem an effective way to move in Z, but to consume alcoholic beverages that are too close to bed in fact of the obstacles. The researchers discovered that alcohol shortens deep sleep (REM), which makes sleep less repaired.

Recommendation: Glue to one to two drinks every night and do not use alcohol as sleep help - it's counterproductive and can lead to dependency.

Strong snoring is not just a pain for anyone who can hear you. This can be a sign of a serious health problem: namely obstructive sleep apnea (OSA). During the OSA, breathing can stop for a minute as long, before your brain wakes you up to resume breathing. These breath breaks can arrive several times a night. His scary? It is: OSA has been associated with high blood pressure and other health problems. It's as exhausting.

Recommendation: If you suspect that you have sleep apnea, talk to your doctor.

The sleeping moods are rooted in pop culture, but that does not mean they are good for you. You should not need to rely on the medications to fall asleep, even especially medications. Some studies have linked the use of hypnotic drugs (sleep incidents) at increased risk of cancer and death. Do not researchers know why this can be, but why the risk?

Recommendation: There are many strategies you can follow before applying for a prescription, including meditation, relaxation and avoidance of screens. Talk to your doctor.

Few things feel better than a nap of the afternoon. Just do not cut too long - something more than 25 minutes or will put you in a deeper sleep and will make it harder to wake up. Snooze too late in the day - say, at any time after 5 pm - and it can be difficult for you to hit the hay later.

Recommendation: If you encounter chronic insomnia, try not napping during the day.

Eating a full meal too close to bedtime increases your risk of acid reflex and indigestion, which can lead to snoring or insomnia.

Recommendation:Eat dinner at least three hours before going to bed. If you need a late snack, stick to something light. Like rice cereals, bananas and milk - see whyEat this, not that! says it's perfect food at bedtime.

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Your pillow should be washed every six months and replaced each year or two, according to theNational Sleep Foundation. The reason for washing: mites. These microscopic creatures (and their waste) can aggravate allergies and asthma, an alteration of breathing and therefore your sleep. The reason for replacing: you deserve suitable support. Feathers go flat and the foam degrades with age. More than half of us feel neck pain as we get older, which could be attenuated by buying a pillow that properly rocks the head and neck.

Recommendation: If they are filled with foam, feathers or drop, pillows can be washed in a regular washing machine. Just wash them in a separate charge and make sure they are driving completely in a dryer, so they do not develop mold. Mix tennis balls in the dryer to help this process.

We do not mean Nag, but mites can also nestle in your bedding. This does not mean that you have to throw them; Some leaves and pillowcases can last decades, depending on their quality.

Recommendation: The experts recommend washing your leaves at least every two weeks, weekly if you suffer from allergies, asthma or eczema. To prevent dwelling dust mites from your mattress, use protective coverage. Wash it every two months.

Sorry to break this: if you share the bed with a cat or dog and you suffer from a bad sleep or fatigue of the day, it's because the best friend of man caused your worst nightmares . On aStudy by the center of now from the Mayo Clinic, 53% of people sleeping with their pets disrupted the rest and abnormal sleep habits, because of their agitated four-legged behavior (or real estate they take).

Recommendation: It may be time for Cujo to go to a good bedside basket.

The exercise does not only give a trimmer size: the study after the study showed that it can improve your sleep, help you fall asleep and have better rest. Researchers do not know exactly why, just that it works. (And science is clear that you should not exercise intense one to two hours before going to bed; you have to give the endorphins time to get out of your system.)

Recommendation: It has been shown that 10 minutes of exercise per day lead to a better closure at the closing of the eye, keeping the conditions of sleep inhibition such as sleep apnea and agitated leg syndrome (which are Both more common than we agile).

The experts recommend that if you have trouble sleeping, get out of bed after 20 minutes.

Recommendation: Make a calm activity, like reading a book (paper) or listen to music until you are sleepy. Avoid the screens.

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Many stomach sleepers feel pain because this wrong position to the body of the alignment. You have to sleep with your head turned to the side, making it difficult to breathe and put tension on the back and spine, raise your risk of neck problems or a hernified disk.

Recommendation: Since the problems of neck and back increase as we get older, you may want to avoid this position. If the stomach sleeps is your thing, sleep with a thin pillow (or no pillow) and place a pillow under your pelvis to take the wake of your spine.

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Sleep is vital for the health we get older, but there may be too much good thing. Sleeping dormancy was correlated with increased risk of dementia.