College of physiotherapists of Madrid and Pikolin launch a guide of the healthy rest.

Madrid, December of 2011- the College professional physiotherapists of the community of Madrid (CPFCM) and Pikolin have launched a healthy break guide, with the aim of moving different recommendations and simple guidelines to improve the restboth children and adults.

This initiative is part of the collaboration agreement signed by both entities, which are working to develop joint actions to promote healthy rest.

To Pikolin, States Director communication, Ana Robledo, a night’s rest is a day with health ”, therefore continues, are totally involved with prevention and awareness campaigns such as the breast cancer or recently Osteoporosis, diseases in which the prevention and early detection is vital ”. “

The campaigns carried out by the College professional physiotherapists of the community of Madrid are a clear example of involvement with preventive health, why we are United both brands”, affirms.

Healthy leisure guide

Among the tips offered in the guide of the healthy rest stands out, sleeping, should take the position more convenient ”. In this sense, not recommended to sleep face down, because according to, healthier position is sleeping on your side and back with a pillow that allows us to have our heads in the horizontal plane of our trunk ”.

He also drew our back, to rest in bed, in the face-up, posture that will be more relaxed if we put a small cushion beneath our knees.

The number of recommended sleep is variable depending on every adult, being the media for a good night’s sleep for 7 to 8 hours. In the case of children, the usual average is between 9 and 10 hours depending on the age.

Is important to maintain a regular sleep schedule and repeated on a daily basis, trying to avoid that, this pace of rest is much change on holidays and weekends, ”, adds.

Thus, it is recommended that children sleep in his own bed and her room, generally, from the year or year and a half. Your bed should be appropriate to its size and a height which allows you to upload and download with full autonomy and without risk of falls.

To keep the bed in good condition, the guide highlights change the mattress every 8 to 10 years, passed this time, its use is not recommended because it will have lost its hygiene and comfort properties ”. Also recommended to turn to the mattress regularly turning up down and right to left to make wear progressive and homogeneous over its useful life.

In line with this recommendation, the guide marks a series of warning signs to change the mattress are: If the bed is more than 8 years; When we got up with headaches, neck or back, tired or without forces; When the top of the mattress is loose or have bulging or deformation; When to sleep two people together they tend to fall towards the Center unwittingly; or when the slatted base is inclined, in poor condition or makes noises.

When buying a mattress, guide points out a few key factors for choosing the mattress that is best suited to the needs of one under three conditions: firmness to maintain a correct position in the back; pleasant reception thanks to a gentle pressure on the surface; and hygiene, with certain conditions of humidity and temperature.

In relation to the keys that it offers Guide to get a good night’s sleep, heavy meals are the enemy of the good night’s sleep, no bedtime during digestion, avoid alcoholic beverages and smoking before bedtime, avoid beverages like tea or coffee or maintain a regular schedule to get up and go to bed.

It also indicates that the rhythm marked by the body because he only knows how many hours you need to recover, at the same time recommended physical exercise must be respected. On the other hand, it is advised a degree of ideal humidity for a good rest about 60 per cent; the thermometer must be between 18 and 20 °; avoid strong light and noise, to develop our own habit of rest; and use natural fibre clothing.

Finally, the guide of the healthy rest presents a table of exercises to reduce stress and help to have a healthy rest. These exercises can be a few minutes before going to bed, in order to reduce muscle tension accumulated during the day and you can get a good night’s sleep.

For more information about physiotherapy, the Guide directs us to the website of the College, http://www.cfisiomad.org and to find more healthy tips, recommended her page http://www.consejosdefisioterapia.org and www.blogpikolindescansoysalud.com.