Sleep on Health: 10 Rules for adults and children

Expert advice to the World Day of sleep, which is celebrated on the third Friday of March!

Here are proven recommendations that gives the World Organization of Sleep Medicine:

10 principles of good sleep for adults

1. Set the current time for waking up and going to bed.

2. If you have a habit of sleeping during the day, try not to exceed the 45-minute duration of the sleep period.

3. Avoid excessive alcohol ingestion 4 hours before bedtime (a glass of wine or strong drink 50 grams), as well as smoking.

4. Do not eat foods with caffeine less than 6 hours before bedtime. It is found in coffee, tea, carbonated beverages and many chocolate.

5. Avoid heavy, spicy, sugary foods in less than 4 hours before bedtime. Light snack at bedtime may be, especially if it will be dominated by foods rich in tryptophan (an amino acid that helps the development of the sleep hormone) - a hard cheese, whole wheat bread, honey.

6. Exercise regularly, but it's better in the morning, rather than at bedtime. If you go to the bar at night, try not to lean on the strength exercises, best swimming and track and aerobics.

7. Try to have a place to sleep as comfortable as possible.

8. Find your ideal temperature for sleep, ventilate the room before going to bed. It is believed that the most comfortable sleep at a temperature of 18 to 24 degrees.

9. Try to remove all the annoying sounds, leave a minimum of light.

10. Leave the bed only for sleep and intimacy. Do not use the bed as a place for business and pleasure.

10 recommendations on sleep hygiene for children (under 12 years of age)

1. Lay your baby to sleep in the same time, it is desirable to 21.00.

2. Make the appropriate age schedule of daytime sleep.

3. Get a specific procedure for preparing for bed - some kind of a pleasant ritual.

4. Make the child comfortable room to sleep - cool, dark and quiet.

5. Teach your child to go to bed alone.

6. Isolate the baby from bright light at night, and do as much as possible lighted awakening in the morning.

7. Avoid heavy meals and strenuous exercise for the child before bedtime.

8. Remove all the electronics, including the TV, computer, mobile phone, from the child's bedroom and limit their use at bedtime.

9. Do not give children foods that contain caffeine (including coffee, tea and many soft drinks).

10. It should be clear daily routine, keep a diet.

Source

Leisure & SPA

Go back to the main page