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ما هي ساعات النوم الموصى بها خلال اليوم لكل فئة عمرية؟

علوم وصحة
نشر
دقيقة قراءة
sleeping-hours-by-age

دبي، الإمارات العربية المتحدة (CNN)-- نشر المركز الوطني للوقاية من الأمراض ومكافحتها في السعودية، عبر حسابه الرسمي على موقع "تويتر"، مجموعة من النصائح التي ستساهم في تحسن نومك ليلاً.

ولكن أولاً، ما هي مدة النوم الموصى بها يومياً لكل فئة عمرية؟

  • 0-3 شهور - 14-17 ساعة

  • 12-4 شهراً: 12-16 ساعة

  • 2-1 سنة: 11-14 ساعة

  • 5-3 سنوات: 10-13 ساعة

  • 12-6 سنة: 9-12 ساعة

  • 18-13 سنة: 8-10 ساعات

  • 60-18 سنة: 7 ساعات أو أكثر

ما هي العادات التي يمكن أن تساهم في تحسن صحة النوم ليلاً؟

  • تحديد وقت ثابت للنوم والاستيقاظ

  • تهيئة غرفة النوم بحيث تكون هادئة ومظلمة ومريحة وذات درجة حرارة مناسبة

  • إزالة الأجهزة الإلكترونية من غرفة النوم

  • تجنب الوجبات الكبيرة والكافيين قبل النوم

  • يساعد النشاط البدني أثناء النهار على النوم بسهولة أكبر خلال الليل

نشر 

تابعونا عبر

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