diseño grafico

Ingles

Time Frame
For the first two months of life the National Sleep Foundation recommends a total of 10 ½ to 18 hours of sleep, including naps From age two months to one year babies need atotal of 14 to 15 hours of sleep, Toddlers 12 to 18 months old need 13 to 15 hours of sleep From 18 months to 3 years, a child needs 12 to 14 hours of sleep a day Children mom 3 to 5 years old should get11 to 13 hours of sleep a day, including naps, and those from 5 to 12 years old should get 9 to 11 hours of sleep a night. Once an individual hits adolescence, he should get 8 ½ to 9 ½ hours of sleepa night. Adults require 7 to 9 hours of sleep a night.

Types
Your body cycles through different stages when you sleep. There are two main types of sleep REM, or rapid-eye-movement, sleep andNREM, or non-rapid-eye-movement, sleep NREM sleep is broken into 3 stages, each categorized by different brain waves. During Stage 1 of NREM sleep your muscles begin to relax and you are in a very lightsleep which can be disrupted easily by noise. During stage 2 of NREM sleep, you are harder to wake up and your muscles continue to relax. Next, you enter Stage 3 of NREM sleep, or deep sleep: You arehardest to wake up during this stage of your sleep cycle. REM sleep follows stage 3 of NREM sleep. During this phase of sleep, your eyes move rapidly beneath your eyelids. You may experience muscletwitched; however your body paralyzes your major muscles to keep you from acting out your dreams.

Considerations
Finish your last snack or meal at least 2 to 3 hours before you plan to go to bed. Inthose 2 to 3 hours, you should also avoid caffeine, alcohol and nicotine, all of which can hinder your sleep efforts. Exercising regularly during the day, but not right before bed, can help toregulate your sleep schedule as well you should also create a relaxing nighttime routine that will help prepare your body for sleep. Activities such as taking a bath and reading a book will help your body...