Dubai, United Arab Emirates (CNN) — The month of Ramadan has always been associated in the minds of many people with staying up at night and sleeping during the day. In fact, this lifestyle can negatively affect people’s health without their knowledge.
And the Omani Ministry of Health stated, through its official account on the “Instagram” website, that the hours and quality of sleep at night are not comparable to the hours and quality of sleep during the day, due to the effect of the sleep hormone melatonin, which increases the body’s secretion at night.
A sudden change in sleep times can lead to distraction, lack of focus and forgetfulness, as well as stress and nervousness.
Some physical symptoms may appear, such as headache, loss of appetite, and lethargy.
Therefore, it is necessary to avoid a sudden change in bedtime and to take plenty of rest, with the aim of focusing and improving performance during daylight hours.
And the National Center for Disease Prevention and Control in Saudi Arabia published a set of tips that will contribute to improving your sleep at night, in a tweet through its official account on Twitter.
But first, what is the recommended amount of sleep per day for each age group?
- 0-3 months: 14-17 hours
- 4-12 months: 12-16 hours
- 1-2 years: 11-14 hours
- 3-5 years: 10-13 hours
- 6-12 years: 9-12 hours
- 13-18 years: 8-10 hours
- 18-60 years: 7 hours or more
What habits can contribute to a better night’s sleep?
- Set a fixed bedtime and wake-up time
- Prepare the bedroom so that it is quiet, dark, comfortable, and at an appropriate temperature
- Remove electronic devices from the bedroom
- Avoid large meals and caffeine before bed
- Physical activity during the day helps you fall asleep more easily at night
