There are many factors that determine the quality of sleep. Sleep is needed, so well that you dream and wake up refreshed, rested and energized. Physical activity during the day, schedules, meals, what you drink, what is done before bedtime, medications taken, age, problems -; all of these can alter quality of sleep, especially in a child. To avoid this, you can follow the recommendations set out below by your local Primary Care Doctor in San Diego:
* Daily Physical
Activity: it is good to do some physical activity during the day to
ensure you sleep well at night. It is best done before dinner, but
not before bedtime. This is because the mobilized energy will keep
you awake for several hours. Your body must be allowed time to cool
* Hours: get up and go
to sleep at the same time every day, including holidays. If you stay
in bed longer than usual when you’ve slept badly, it can make it
worse the next night.
conditions: the body produces a hormone, called melatonin, which
induces sleep. But this only happens if there is light in the room.
So you have to turn the light on when you lie down. And finally, the
sheets and mattress should provide the necessary comfort.
* Routines: it’s good
to relax, which means avoiding intellectual activity and using a dim
light so that melatonin begins to work. The first signs of sleep are
yawning, rapid blinking and dry eyes.
* The bed is only used
for sleeping: neither read or watch TV or work on the computer.
* Food: dinner should
be light and made at least one hour before bedtime. Simple dishes are
the best, avoiding stews, spicy or greasy foods, fried foods, etc.
* Caffeine: Drinking
caffeine after 3pm can alter not only the ability to fall sleep, but
also the quality. Coffee, tea, vitamin C and other exciting
substances may slow sleep or generate insomnia.
* Naps: your Primary
Care Doctor in San Diego state that naps are good, but only if they
do not exceed 20-30 minutes.
Sleep is important, so
make sure you follow the necessary steps. Lack of sleep can affect a
child’s body in more ways than one. For more information, contact
the Children’s Physicians Medical Group. or visit our website
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