Some of the factors that make sleep difficult or prevent quality sleep are the intake of stimulating or energetic drinks, the consumption of heavy foods before bed, the realization of intense exercise in the 4 hours before going to sleep, the desire to go in the bathroom several times during the night, watching television or using a cell phone before bed, having an inadequate environment with lots of light, or a very hard or soft mattress, among others.
To have a good night's sleep and to have a better performance during the day, it is advisable to set a time to go to sleep and to wake up, wear comfortable clothes, provide an environment with an adequate temperature, without much light and noise, avoid seeing television or use your cell phone before bed and avoid heavy meals in the 4 hours before bedtime.
Each person should sleep between 7 and 9 hours a day to ensure good health, but these hours are suitable for adults, and must be adapted according to their age. The following table indicates the number of hours it is necessary to sleep, according to age:
| Age | Number of hours to sleep |
| Baby from 0 to 3 months | 14 to 17 hours a day and night |
| Baby from 4 to 11 months | 12 to 16 hours a day and night |
| Child from 1 to 2 years | 11 to 14 hours a day and night |
| Child from 3 to 5 years old | 10 to 13 hours a day and night |
| Child 6 to 13 years old | 9 to 11 hours a night |
| Child from 14 to 17 years old | 8 to 10 hours a night |
| Adults from 18 years | 7 to 9 hours a night |
| From 65 years | 7 to 8 hours a night |
Use the following calculator to find out what time to wake up or sleep for restful sleep:
What happens if you don't get enough sleep
If the person does not sleep the number of hours necessary to rest and wake up refreshed, this is called insomnia, when he is unable to fall asleep, or sleep deprivation, when for some reason he is prevented from sleeping. And this can have devastating consequences for the body, such as frequent memory failures, excessive tiredness, dark circles, aging, stress and emotional lack of control.
In addition, the body's defenses can become compromised and the person tends to become ill more often. And when the child or adolescent does not sleep as much as they should, their growth and development can be impaired. Understand why we need to sleep and what happens to our bodies during sleep.
Check out some of our nurse's tricks that can help you have a more peaceful night and sleep better:
