If you can’t sleep properly you are part of the 40% of the world’s population with sleep problems. This March 17 is the commemoration of world sleep day It has been promoted since 2008 by the World Association for Sleep Medicine, whose goal is to raise awareness of the importance of sleeping at the right time.

According to the US Centers for Disease Control and Prevention, one in three Americans does not get enough sleep. In addition, between 50 and 70 million Americans struggle with sleep disorders. So far, the World Health Organization has identified 88 different types of sleep disordersamong the main ones are insomnia, sleep apnea and narcolepsy.

Insomnia and its classes

According to Dr. Viviana González, pediatric endocrinologist at Hospital de los Valles, sleep disorders are very common in childhood and affect approximately 5% of children between the ages of 6 and 13. However, it is important to approach these problems in time because they can have negative effects on health, growth, cognitive development and behavior.

Expert González recommends carefully identify the causes of these sleep disorders timely intervene in children’s health. He points out that there are various factors that cause this problem, and among the most common are:

How much should children sleep?

Children of all ages benefit physically, mentally and emotionally from adequate sleep. For this reason, the American Academy of Pediatrics in the United States offers guidelines for recommended bedtimes for children:

Tips to help you sleep better

Avoid heavy meals

Large meals before going to bed can cause difficulty in digestion, so it is recommended to eat foods such as fish, vegetables or mashed potatoes. In the same way that you should avoid drinking energy drinks or coffee, caffeine can alter sleep. There are studies that reveal this dinner should make up 15% or 20% of the total daily caloric intakeIt would be ideal to have dinner about three hours before going to bed.

Do not expose yourself to blue light

The blue light emitted by electronic devices is not harmful to our health, but it disrupts the sleep-wake cycles. In short, it harms sleep because blue light activates us, makes the brain believe it’s time to work and you have to stay awake.

Choosing a good mattress

Choosing the right mattress is a very important task, it actually greatly affects the quantity and quality of rest.

Add physical activity to your routine

Regular physical activity helps to sleep better. However, avoid excessive activity right before bedtime. Spending time outside every day can also help.

read or relax

According to the Mayo Clinic, if you’re in bed stressed out because you can’t sleep, get up and do something to help you relax. You can read a book that is not very interesting, practice a relaxation technique or focus on your breathing.