until the industrial Revolution and the establishment of working hours, most of the people in the world were governed by natural elements to establish their routine. They got up at dawn, went to bed when it was 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.
Various 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 people between 37 and 73 years old. A follow-up was carried out for 7 years and it was concluded that going to sleep between 22:00 and 23:00 at night 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 for each age group should be added to the time you go to bed. Those over 65 should rest between 7 and 8 a.m., adults between 7 and 9 a.m., adolescents between 8 and 10 a.m., while children between 9 and 11 a.m. and newborns (0 to 3 months). from 14 to 17 hours.
However, some people may need more or less sleep than is generally recommended depending on things like genetics. That aspect is a determining factor in the number of hours of sleep that is needed per night. Some gene 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 SocietyIn order to have good sleep hygiene, the following tips should be followed, such as maintaining regular habits and adopting relaxing routines before going to bed. Another suggestion is to try to harmonize, whenever possible, our working hours with our biological clock and limit naps 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 bed. Have regular hours of physical exercise and do it at least 3 hours before bed.
by RN
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