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 bed time food.

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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 critters (and their waste) can aggravate allergies and asthma, breathing and thus harm your sleep. The reason for replacing: you deserve appropriate support. Feathers are going to degrade flat and foam with age. More than half of us experiencing the neck pain we get older, which could be attenuated by buying a pillow that properly rocks your head and neck.

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

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

Recommendation: The experts recommend washing leaves at least every two weeks, every week if you suffer from allergies, asthma or eczema. To avoid dust mites from your living mattress, use a protective cover. Wash every two months.

Sorry to break this for you: if you share the bed with a cat or dog and you suffer from sleep disorders or diurnal fatigue, it could be because the best friend of man is the cause of your worst nightmares. On aStudy of the Mayo Clinic Center of Sleep Disorders, 53 percent of people who sleep with their pets disrupted the rest and abnormal sleep habits, because of their rest behavior from a four-legged friend (or the real estate they take).

Recommendation: It could be time for Cujo the transition to a nice bedside basket.

Exercise does not only lead to a size size: study after study showed that it can improve your sleep, help you fall asleep faster and have a better quality of 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 bedtime; you must give the time to wash the endorphins of your system)

Recommendation: Get as little as 10 minutes of exercise a day has been shown that lead to a better roller, spreading the conditions of sleep inhibition as sleep apnea and restless leg syndrome (both that get more frequent with age).

Experts recommend that if you have difficulty getting to sleep, get out of bed after 20 minutes.

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

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Many experience the pain of the stomach through because twisses of body position out of the alignment. You must sleep with your head turned to the side, making it difficult to breathe and puts strain on the back and spine, increase your risk of neck problems or a disc herniation.

Recommendation: Like neck and back problems increase the age of us, you can avoid this position. If sleeping the stomach is your thing, sleeping with a thin pillow (or no pillow) and place a pillow under your pelvis to take the tension in your spine.

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Sleep is vital for health with age, but there may be too much of a good thing. Hypersomnia has been correlated with increased risk of dementia.