2023-08-30 13:59:21
until the industrial Revolution and the establishment of work schedules, most people in the world were governed by natural elements to establish their routine. They got up at dawn, went to bed when it got dark. The life of today’s society has changed these habits, which has undoubtedly also affected the health of many people due to the alteration of the circadian cycles.
Different investigations have been done on the subject. One of the most recognized studies was carried out by the European Society of Cardiologywhich covered more than 500.000 personas between 37 and 73 years old. A follow-up was carried out for 7 years and it was concluded that going to sleep between 10:00 p.m. and 11:00 p.m. is associated with a lower risk of developing, among other things, cardiovascular diseases. Going to sleep after that time can increase the risk of suffering from them between 13 and 24%.
Experts conclude that the best thing for our body is to go to bed early and wake up early in the morning. This pattern matches our biological rhythms synchronized with sunlight. For this reason, at nightfall, the levels of melatonin and we are sleepier. It is what determines our internal clock, the brain’s natural sleep and wake schedule.
As for the time to get up, the recommended time according to each age group should be added to the time at which one goes to bed. Those over 65 years of age should rest between 7 and 8 hours, adults between 7 and 9 hours, adolescents between 8 and 10 hours, while children between 9 and 11 hours and newborns (0 to 3 months). from 2 to 5 p.m.
However, some people may need to sleep more or less than is generally recommended depending on issues such as genetics. This aspect is a determining factor in the number of hours of sleep needed per night. Some genetic mutations can affect how much sleep you need, what time of day you prefer to sleep, and how you respond to lack of sleep.
According to Spanish Sleep SocietyTo have good sleep hygiene, you should follow the following tips, such as maintaining regular habits and adopting relaxing routines before going to bed. Another suggestion is to try to harmonize, whenever possible, our work schedules with our biological clock and limit the nap to 20-30 minutes after lunch.
Finally, avoid certain foods late at night, such as red meat, and eat foods in the afternoon that promote sleep, such as milk, bananas or oily fish. Avoid excess fluids before going to bed. Have regular physical exercise schedules and do it at least 3 hours before going to sleep.
by RN
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