insufficient sleep or sleep disorder It is an important factor that causes the problem of low immunity. and increase the chance of accidents on the road Therefore, you should give importance to getting adequate sleep.
Dr. Suwanchai Wattanayingcharoenchai The Director-General of the Department of Health stated that sleep affects the growth of the body and brain. As for the ยูฟ่าเบท groups of teenagers, adults and the elderly. Sleep affects health and immune system function. and congenital disease
insufficient sleep Or sleep disorders are important factors causing the problem of low immunity. And it increases the chance of accidents on the road. Therefore, every age group must give importance to adequate sleep. Have good sleep hygiene And there is an appropriate amount of sleep for each age, including preschool children aged 1-2 years, an average of 12 hours a day, kindergarten children aged 3-5 years, an average of 11 hours a day, primary school children aged 6-13 years, an average of a day. 10 hours. Teenagers aged 14-17 years average 9 hours per day. Adults aged 18-59 years and seniors 60 years and older should sleep an average of 7-8 hours per day.
10 ways to “sleep” more soundly
10 methods to help you get enough sleep and have good sleep hygiene are:
- Go to bed and wake up at the same time every day.
- Get enough sunlight in the morning for at least 30 minutes.
- Don’t sleep during the day. If unavoidable, it should not take more than 30 minutes.
- Exercise regularly But you shouldn’t exercise 2 hours before bedtime.
- Avoid beverages containing caffeine and late meals, at least 4 hours before bedtime.
- Refrain from drinking alcohol and smoking at least 4 hours before bedtime.
- Sleep in a comfortable bed with good ventilation and no light escaping. and noise
- Relax to reduce anxiety, such as meditating.
- Use the bedroom only to sleep. Don’t play with your cell phone. or eat food in bed
- If you cannot sleep within 30 minutes, you should get up and do other activities. Then go back to sleep again when you are sleepy.
Assoc. Prof. Dr. Thanayat Deesudchit, President of the Sleep Disorders Association of Thailand, said that the quality of sleep and the time of going to bed have a great impact on health as well. For example, patients who are overweight than normal. or children with enlarged tonsils and have symptoms of snoring Even though there are sufficient hours of sleep But I found that when I woke up I was still not refreshed. There is a risk of developing diseases such as attention deficit hyperactivity disorder and high blood pressure. or patients with shift work that has to change the bedtime Wake up according to work time or sleep deprivation, such as in medical personnel or in students When there is an exam Causes sleepiness during waking hours. Feeling irritated And more errors can occur in work. Therefore, the quality and quantity of sleep are important to the body, mind, quality of life, and work efficiency. Including safety at work and traveling as well