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Sleep well

Ally of our health

The phrase, I'll sleep when I'm dead. If you do, maybe that time comes sooner than expected. Sleep is a fundamental biological activity for physical and mental health. Recently, a study by the University of California was known about the 12 members of the same family who only needed to sleep four and a half hours, on average, per day. Although this family, due to a mutation in a certain gene, did not need more time, it is normal for a human being to spend seven to eight hours a day sleeping. It is not a myth or a waste of time, sleep is essential for the development and functioning of the brain. While we sleep, for example, what is learned, memories are consolidated and the brain is “reset”. In addition, it has been discovered that microglial cells, important for the reorganization of nerve cells, the fight against infections and the repair of damage, are also active while we sleep, according to the journal Nature Neuroscience. This research, collected by the publication, reinforces the importance of the relationship between sleep and brain health.

Researchers from the Medical College of Pennsylvania (United States) recently published in the Journal of the American Heart Association a work on the relationship between lack of sleep and some chronic diseases such as high blood pressure or diabetes. Among the results for people suffering from these conditions, sleeping less than six hours can lead to a fatal outcome: they were twice as likely to die of heart disease or stroke. Sleep needs vary depending on the age and other characteristics of individuals, but there are general guidelines that can help set a healthier resting pattern.

For children between 6 and 13 years old, the ideal is to dedicate nine to eleven hours to sleep.

Teens up to 17 should sleep for about ten hours.

For young adults, it is recommended between seven and nine hours a day and not lower than six or exceed eleven.

Adults between 26 and 64 must spend seven to nine hours.

Those over 65, between seven and eight.

Not only is the amount of sleep important, but the quality. It is necessary to do it well and in this sense there are a number of recommendations.

* There are routines to increase the level of relaxation before bedtime that can help loosen the muscles and decongest the mind.

* Physical exercise in the day also helps you rest better.

* Sometimes, in addition to the when and how, the where also matters. Both cold and heat can alter sleep and increase wakefulness.

* Another relevant point is the surface on which it rests. In most cases, a mattress and a pillow. It is important that they are in good condition, if it is possible that the mattress is not more than 10 years old, and that they are comfortable all night.

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