The mattress, basis of sleep

Rest At Night, Pass Your Healthy Day

Rest At Night? The correct rest in quantity and quality is fundamental for both children and adults.

Therefore, the Professional Association of Physiotherapists of the Community of Madrid and We have launched a ‘ Guide to healthy rest ‘, with the aim of transferring different basic recommendations and simple guidelines to improve rest and sleep.

Rest At Night, Pass Your Healthy Day

We are totally involved with campaigns of prevention and awareness such as breast cancer or recently that of osteoporosis, diseases in which prevention and early detection is vital.

In addition, he affirms: “The campaigns carried out by the Professional Association of Physiotherapists of the Community of Madrid are a clear example of involvement with preventive health, for that reason we are united both brands”. This is one of the method of Rest At Night.

HEALTHY REST GUIDEHEALTHY REST GUIDE

Among the tips offered in the guide, stresses that sleeping on your stomach is not recommended, since the healthiest posture is to do it on your side and face up with a pillow that allows you to have your head in a horizontal line with the trunk. He also points out that, to rest in bed, face up, your back will be more relaxed if you put a small cushion under your knees. As for the recommended number of hours of sleep, it is variable according to each adult, being the average for a restful sleep of 7 to 8 hours. In the case of children, this average is between 9 and 10 hours, depending on age. Of course, it is important to maintain a regular sleep schedule and repeated daily, trying to avoid that, on vacation and on weekends, that pace of rest is greatly altered.

Thus, it is advisable that children sleep in their own bed and in their room, generally, from the year or year and a half. Your bed, in addition, must be adapted to its size and at a height that allows you to go up and down with full autonomy and without risk of falls. In relation to the keys offered by the guide to get a quality sleep, remember that copious meals are enemies of good rest, that you do not have to lie down during digestion and that you have to avoid alcoholic beverages and smoke before going to bed, in addition Do not drink stimulant drinks such as tea or coffee and keep a regular schedule to get up and go to bed. This is another way Rest At Night.

RESPECT THE RHYTHMS OF THE BODYRESPECT THE RHYTHMS OF THE BODY

In the ‘ Healthy Rest Guide ‘, it is indicated that it is important to respect the rhythms dictated by the body, because only the organism determines the hours necessary to recover. Therefore, if you cannot sleep, it is advisable to get up instead of tossing and turning in bed. In the same way, the number of hours of adequate sleep for a good rest differs in each person.

On the other hand, it is convenient to develop your own rest habits, such as reading, listening to music, taking a bath or a shower, etc. Following these customs, before sleeping, helps to relax.

Finally, it is advised that the room has an ideal humidity level, around 60%, and that it should be kept at a temperature between 18 and 20ºC. Likewise, it is necessary to avoid the strong light in the room and the noises to propitiate a calm and cozy atmosphere and, therefore, to favor the rest.

Moderate exercise, an ally

The moderate physical exercise helps to eliminate the accumulated stress during the day and, therefore, contributes to the improvement of rest. It is, however, an activity that

can be exciting and, consequently, it is recommended that it be done at least two hours before bedtime arrives.

The ‘Healthy Rest Guide’ presents a table of exercises to reduce tension and help achieve that necessary rest. Suggested exercises can be performed a few

minutes before going to bed, in order to reduce muscle tension accumulated during the day and that you can get a good night’s sleep. This is another method of Rest At Night.

The mattress, basis of sleepThe mattress, basis of sleep

Keep the bed in good condition. The guide highlights changing the mattress every 8 to 10 years since, after that time, its use is not recommended because it will have lost its hygiene and comfort properties. It also recommends turning the mattress periodically, rotating it from top to bottom and from right to left so that the wear during its useful life is progressive.

Alarm signs to change the mattress. It is necessary to consider its renewal if the bed is more than 8 years old or when the bed base or resting base is tilted, in poor condition or makes noises. Similarly, if it is seen that the upper part of the mattress has bulges or deformations. Also if you wake up you feel neck or back pain, fatigue or lack of energy. Finally, change is necessary when sleeping two people together, they tend to fall towards the center.

To take into account when buying a mattress. The ‘Healthy Rest Guide’ points out some key factors in choosing the mattress that best suits one’s needs, under three conditions: firmness to maintain a correct position in the back; pleasant welcome thanks to a gentle pressure on the surface; and hygiene, with certain conditions of humidity and temperature. prepare for all physical activity.

Respect the rhythms of the body

In the ‘ Healthy Rest Guide ‘, it is indicated that it is important to respect the rhythms dictated by the body, because only the organism determines the hours necessary to recover. Therefore, if you cannot sleep, it is advisable to get up instead of tossing and turning in bed. In the same way, the number of hours of adequate sleep for a good rest differs in each person. This is one of the best method of Rest At Night.

On the other hand, it is convenient to develop your own rest habits, such as reading, listening to music, taking a bath or a shower, etc. Following these customs, before sleeping, helps to relax.

Finally, it is advised that the room has an ideal humidity level, around 60%, and that it should be kept at a temperature between 18 and 20ºC. Likewise, it is necessary to avoid the strong light in the room and the noises to propitiate a calm and cozy atmosphere and, therefore, to favor the rest. These are the methods of Rest At Night.

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