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Poor sleep quality is linked to dementia

Poor sleep quality is linked to dementia

The survey examined data from more than 15,000 women ages 14 and older and found that those who slept less than five hours or more than nine hours per day had a worse mental functioning than participants who slept seven hours a day. Sleeping more or less than recommended was equivalent to two years of cognitive aging. The study also showed that women who slept seven hours a day at first but later changed their sleep behavior also exhibited cognitive decline.

According to the researchers, the results open the way to better study how sleep interferes in cognitive development, but have not yet established a cause and effect relationship.

Sleep better with these nine tips

Ideal sleeping room

Sleep well improves mood, memory, prevents disease and makes you live longer. Science does not stop to see the benefits of a good night's sleep. But lack of sleep is often a problem for many. Sometimes, some simple change in the habits before bed, in the pillow or in the mattress to solve this drama. Check out the tips below.

Always use pillow

The best sleeping position is on the side. Thus, the spine is away from the aches and muscles as well. The height of the pillow must be equal to the distance between the neck and the outside of the arm. For those who sleep with their belly up, it is best to bring a lower support to the bed, filling the space between the neck and the neck. The pillow should be changed at least every two years.

Avoid lying on your stomach

The person sleeping on their belly down wakes up tired and all sore, because the face can not be sunk in the pillow. In addition, the thoracic and lumbar regions are impaired in this posture.

Pressureless mattress

"The ideal mattress for a peaceful sleep can not be too soft or too firm," teaches Copespuma director Gisele Sapiro. Prefer latex, which fits perfectly to the contours of the body, relieving pressure points.

Try to relax

Do not go to bed as soon as you get home from work. First take a warm bath, try to relax, and then go to bed.

Turn off the TV and the computer

The light of these devices delays the production of the substances responsible for the bedtime warning. Physical exercises with attention

You should practice physical activities only for up to four hours before going to sleep, or your body will still be agitated, hampering sleep.

Drink tea or milk

In case of tea case, it is necessary choose the right herbs. Nothing to drink black or green tea, rich in caffeine, which is stimulating. Prefer the melissa and camomile teas, which induce sleep and improve their quality. As for milk, it is rich in tryptophan, a substance that helps your body relax and sleep better.

Make light meals

Make a meal with light foods such as asparagus, heart of palm, rice, potatoes, oats and soy. Taking soups with these ingredients is an excellent request. That giant steak should never be eaten at night, because too much animal protein activates the sympathetic nervous system, responsible for leaving your body on alert.Beware of alcohol

After a few sips, alcohol can loosen structures in the region of the pharynx, compromising breathing. The result is snoring, which impairs the sleep stages, causing the person to wake up several times in the middle of the night.

Weight gain little relevant when quitting smoking

Weight gain little relevant when quitting smoking

The idea that stopping smoking inevitably leads to weight gain is quite widespread, which ends up being an incentive not to give up smoking. However, a new study led by researchers at the University of Tennesse in the United States and published in the Health Service Research journal showed that such a belief may be no more than a myth.


Plastic and other materials can deregulate the body's hormones

Plastic and other materials can deregulate the body's hormones

There are studies suggesting that various substances, natural or synthetic, can act in the endocrine system causing health problems. In 2012, the World Health Organization (WHO) has issued a report expressing its concerns about the potential adverse effects of endocrine disrupters ( State of the Science of Endocrine Disrupting Chemicals, , 2012).