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Healthy adults need of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development.

Knowing the general recommendations for how much sleep you need is a first step. Next, it is important to reflect on your individual needs based on factors like your activity level and overall health. And finally, of course, it is necessary to apply healthy sleep tips so that you can actually get the full night's sleep that is recommended.

Recommended Sleep Times By Age Group

Different age groups need different amounts of sleep. In each group, the guidelines present a of nightly sleep duration for healthy individuals. In some cases, sleeping an hour more or less than the general range may be acceptable based on a person's circumstances.

Sleep recommendations for newborns are not available because sleep needs in this age group and can range from as few as 11 hours to as many as 19 hours per 24-hour period.

How Much Sleep Do You Need?

These guidelines serve as a rule-of-thumb for how much sleep babies, children, and while acknowledging that the ideal amount of sleep can vary from person to person. Some people need more or less sleep each night than those reflected in the ranges.

Deciding how much sleep you need means considering your overall health, daily activities, and typical sleep patterns. Some questions that you help assess your individual sleep needs include:

Are you productive, healthy, and happy on seven hours of sleep? Or have you noticed that you require more hours of sleep to get into high gear?

Do you have coexisting health issues that might require more rest?

Do you have a high level of daily energy expenditure? Do you frequently play sports or work in a labor-intensive job?

Do your daily activities require alertness to do them safely? Do you drive every day and/or operate heavy machinery? Do you ever feel sleepy when doing these activities?

Are you experiencing or do you have a history of a sleep disorder?

Do you depend on caffeine to get you through the day?

When you have an open schedule, do you tend to sleep in more?

You can use your answers to these questions to hone in on your optimal amount of sleep.

How Were the Recommendations Created?

The American Academy of Sleep Medicine organized a panel of sleep experts to create these recommendations. The panel members reviewed hundreds of high-quality research studies about sleep duration and key health outcomes like cardiovascular disease, depression, pain, and diabetes.

After studying the evidence, the panel used several rounds of voting and discussion to narrow down the ranges for the amount of sleep needed at different ages. The final recommendations have been endorsed by other medical organizations, such as the Sleep Research Society, the American Academy of Pediatrics, and more.

Improve Your Sleep Today: Make Sleep a Priority

Once you have a nightly sleep goal based on the hours of sleep that you need, it is time to start planning for how to make that a reality.

Start by making sleep a priority in your schedule. This means budgeting for the hours you need so that work or social activities do not trade off with sleep. While cutting sleep short may be tempting in the moment, it does not pay off in the long run because sleep is essential for you to perform at your best, both mentally and physically.

Improving your sleep hygiene, which includes your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of sleep hygiene improvements include:

If you are a parent or caregiver, many of the same tips apply to help children and teens get the recommended amount of sleep. Teens in particular face a number of unique sleep challenges to getting the sleep they need.

Getting more sleep is a key part of the equation, but remember that it is not just about sleep quantity. Quality sleep matters too, and it is possible to get the hours that you need but not feel refreshed because your sleep is fragmented or non-restorative. Fortunately, improving sleep hygiene often boosts both the quantity and quality of your sleep.

If you or a family member are experiencing symptoms such as significant sleepiness during the day, chronic snoring, leg cramps or tingling, difficulty breathing during sleep, insomnia, or another symptom that is preventing you from sleeping well, you should consult your primary care doctor or find a sleep professional to determine the underlying cause.

You can try using our sleep diary to track your sleep habits. This can provide insight about your sleep patterns and needs. It can also be helpful to bring with you to the doctor if you have ongoing sleep problems.

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References

1. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
https://pubmed.ncbi.nlm.nih.gov/25979105/

2. Paruthi, S., Brooks, L. J., D'Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549-1561.
https://pubmed.ncbi.nlm.nih.gov/27707447/

3. Kirsch, D. (2022, September 12). Stages and architecture of normal sleep. In S. M. Harding (Ed.). UpToDate., Retrieved March 1, 2023, from
https://www.uptodate.com/contents/stages-and-architecture-of-normal-sleep

4. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., ... Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.
https://pubmed.ncbi.nlm.nih.gov/25979105/

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How Much Sleep Do We Really Need? | Sleep Foundation

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Healthy adults need of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. Knowing the general recommendations for how much sleep you need is a first step. Next, it is important to reflect on your individual needs based on factors like your activity level and overall health.

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HOW CAN WE HELP ENGLISH STUDENTS HAVE HEALTHIER HABITS AT EOI VILAGARCIA

# data[].attributes.body
1. a) 0
b) 2
c) 3
d) 4
e) 11

2. a) 2
b) 5
c) 1
d) 3
e) 9

3. a) 1
b) 4
c) 15
d) 0
e) 0

4. a) 2
b) 3
c) 15

5) a) 2
b) 18

6) a) 0
b) 10
c) 10

7. a) 16
b) 2
c) 2

8. a) 12
b) 0
c) 8

9. a) 14
b) 5
c) 1

10. a) 6
b) 2
c) 0
d) 0
e) 12

11. a) 13
b) 7
c) 0

13. a) 1
b) 5
c) 1

14. a) 5
b) 4
c) 11

15. a) 8
b) 6
c) 6

# data[].attributes.body
- Levels: B2.2 and C1.1

# data[].attributes.headline
Do you think you sleep well?
I'm going to do several questions to assest your sleeping habits.
You can only mark one unique answer.
Let's go:

1. Do you have any routine to go to bed?
a) Yes, I always go to bed at the same time.
b) At the weekend I go to bed later.
c) I don't like to go to bed soon.
d) I should go to bed at midnight,
e) I haven't got any routine. I never go to bed at the same time. 

2. How long do you have to sleep?
a) More than 10 hours/night
b) Between 8 to 10 hours/night.
c) Between 6 to 8 hours hours/night.
d) Less than 6 hours/hight
e) I have insomnia.

3. What do you eat before going to bed?
a) I have a light dinner: fish, fruits or vegetables.
b) I have a normal dinner: eggs, cheese or hamburgers.
c) I have a hard dinner: meat with chips, and cheese and wine.
d) I always like to drink coke in dinner.
e) I finish my dinner drinking coffee.

4. Do you awake in the middle of the nigth? How many times?
a) I never interrupt my sleep.
b) I often interrupt my sleep once time.
c) I interrupt my sleep twice times.
d) I stay large time awake in the middle of the nigth
e) I have trouble to start sleeping.  

5. What electronical device do you have in your room?
a) I never have any device in my room
b) I have a TV in my room
c) I always bring my mobile phone to my room.
d) I am not able sleeping without my radio.
e) none.

6. Do you use relaxing techniques before sleeping?
a) I usually do yoga.
b) I like listening to relaxing music.
c) Every day, I have a walk with my couple.
d) I like getting a shower with warm water.
e) I like watching horror films.

7. Finally, are you able to disconnect of work?
a) Yes, I always forget my work.
b) I am always thinking of work.
c) I cannot forget my pending tasks.
d) I am worried about the following day.
e) I am a workaholic. 

# data[].attributes.subject
Do you think you sleep well?
I'm going to do several questions to assest your sleeping habits.
You can only mark one unique answer.
Let's go:

1. Do you have any routine to go to bed?
a) Yes, I always go to bed at the same time.
b) At the weekend I go to bed later.
c) I don't like to go to bed soon.
d) I should go to bed at midnight,
e) I haven't got any routine. I never go to bed at the same time. 

2. How long do you have to sleep?
a) More than 10 hours/night
b) Between 8 to 10 hours/night.
c) Between 6 to 8 hours hours/night.
d) Less than 6 hours/hight
e) I have insomnia.

3. What do you eat before going to bed?
a) I have a light dinner: fish, fruits or vegetables.
b) I have a normal dinner: eggs, cheese or hamburgers.
c) I have a hard dinner: meat with chips, and cheese and wine.
d) I always like to drink coke in dinner.
e) I finish my dinner drinking coffee.

4. Do you awake in the middle of the nigth? How many times?
a) I never interrupt my sleep.
b) I often interrupt my sleep once time.
c) I interrupt my sleep twice times.
d) I stay large time awake in the middle of the nigth
e) I have trouble to start sleeping.  

5. What electronical device do you have in your room?
a) I never have any device in my room
b) I have a TV in my room
c) I always bring my mobile phone to my room.
d) I am not able sleeping without my radio.
e) none.

6. Do you use relaxing techniques before sleeping?
a) I usually do yoga.
b) I like listening to relaxing music.
c) Every day, I have a walk with my couple.
d) I like getting a shower with warm water.
e) I like watching horror films.

7. Finally, are you able to disconnect of work?
a) Yes, I always forget my work.
b) I am always thinking of work.
c) I cannot forget my pending tasks.
d) I am worried about the following day.
e) I am a workaholic. 

# data[].attributes.headline
Questions about cosmetic surgery. Choose one in each question:

# data[].attributes.subject
Questions about cosmetic surgery. Choose one in each question:

# data[].attributes.body
1. Do you agree with cosmetic surgery?
a) Yes
b) No
c) Maybe

2. What do you think about cosmetic surgery?
a) Its addictive
b) Itś fashion
c) Both

3. What reason for cosmetic surgery do you think is the most common?
a) Esthetic
b) Health
c) Both of them

4. Have your ever practiced (or you want to practice) cosmetic surgery?
a) Yes
b) No

5. Do you retouch your photos?
a) Always
b) Never
c) Sometimes

6. Do you download apps for retouching photos?
a) Yes
b) No

7. What do you prefer?
a) Real photos / people
b) Retouch photos / people
c) Itś indifferent

# data[].attributes.headline
Do you think you sleep well?
I'm going to do several questions to assest your sleeping habits.
You can only mark one unique answer.
Let's go:

1. Do you have any routine to go to bed?
a) Yes, I always go to bed at the same time.
b) At the weekend I go to bed later.
c) I don't like to go to bed soon.
d) I should go to bed at midnight,
e) I haven't got any routine. I never go to bed at the same time. 

2. How long do you have to sleep?
a) More than 10 hours/night
b) Between 8 to 10 hours/night.
c) Between 6 to 8 hours hours/night.
d) Less than 6 hours/hight
e) I have insomnia.

3. What do you eat before go to bed?
a) I have a light dinner: fish, fruits or vegetables.
b) I have a normal dinner: eggs, cheese or hamburgers.
c) I have a hard dinner: meat with chips, and cheese and wine.
d) I always like to drink coke in dinner.
e) I finish my dinner drinking coffee.

4. Do you awake in the middle of the nigth? How many times?
a) I never interrupt my sleep.
b) I often interrupt my sleep once time.
c) I interrupt my sleep twice times.
d) I stay large time awake in the middle of the nigth
e) I have trouble to start sleeping.  

5. What device do you have in your room?
a) I never have any device in my room
b) I have a TV in my room
c) I always bring my mobile phone to my room.
d) I am not able sleeping without my radio.
e) none.

6. Do you use relaxing techniques before sleeping?
a) I usually to do yoga.
b) I like listening to relaxing music.
c) Everty days, I take a walk with my couple.
d) I like getting a shower with warm water.
e) I like to watch horror films.

7. Finally, are you able to disconnect of work?
a) Yes, I always forget my work.
b) I am always thinking of work.
c) I cannot forget my pending tasks.
d) I worried about the following day.
e) I am a workaholic. 

# data[].attributes.subject
Do you think you sleep well?
I'm going to do several questions to assest your sleeping habits.
You can only mark one unique answer.
Let's go:

1. Do you have any routine to go to bed?
a) Yes, I always go to bed at the same time.
b) At the weekend I go to bed later.
c) I don't like to go to bed soon.
d) I should go to bed at midnight,
e) I haven't got any routine. I never go to bed at the same time. 

2. How long do you have to sleep?
a) More than 10 hours/night
b) Between 8 to 10 hours/night.
c) Between 6 to 8 hours hours/night.
d) Less than 6 hours/hight
e) I have insomnia.

3. What do you eat before go to bed?
a) I have a light dinner: fish, fruits or vegetables.
b) I have a normal dinner: eggs, cheese or hamburgers.
c) I have a hard dinner: meat with chips, and cheese and wine.
d) I always like to drink coke in dinner.
e) I finish my dinner drinking coffee.

4. Do you awake in the middle of the nigth? How many times?
a) I never interrupt my sleep.
b) I often interrupt my sleep once time.
c) I interrupt my sleep twice times.
d) I stay large time awake in the middle of the nigth
e) I have trouble to start sleeping.  

5. What device do you have in your room?
a) I never have any device in my room
b) I have a TV in my room
c) I always bring my mobile phone to my room.
d) I am not able sleeping without my radio.
e) none.

6. Do you use relaxing techniques before sleeping?
a) I usually to do yoga.
b) I like listening to relaxing music.
c) Everty days, I take a walk with my couple.
d) I like getting a shower with warm water.
e) I like to watch horror films.

7. Finally, are you able to disconnect of work?
a) Yes, I always forget my work.
b) I am always thinking of work.
c) I cannot forget my pending tasks.
d) I worried about the following day.
e) I am a workaholic. 

# data[].attributes.headline
Questions about cosmetic surgery. Choose one in each question:

# data[].attributes.subject
Questions about cosmetic surgery. Choose one in each question:

# data[].attributes.body
1. Are you agree with cosmetic surgery?
a) Yes
b) No
c) Maybe

2. What do you think about cosmetic surgery?
a) Is addictive
b) Is a fashion
c) Other

3. What reason for cosmetic surgery do you prefer?
a) Esthetic
b) Health
c) Both of them

4. Have your ever practiced (or you want practice) cosmetic surgery in your body?
a) Yes
b) No

5. Do you retouch your photos?
a) Always
b) Never
c) Sometimes

6. Do you download apps for retouch photos?
a) Yes
b) No

7. What do you prefer?
a) Real photos / people
b) Retouch photos / people
c) Itś indifferent

# data[].attributes.body
1. How often do you go to eat to a fast food restaurant?
a) Once a month
b) Twice a month
c) More

2. Have you ever tried eating only vegetables for a whole day?
a) Yes
b) No

3. What do you prefer to eat in a restaurant?
a) Meat
b) Fish
c) I don't mind

4. Do you usually cook?
a) Yes
b) No
c) Sometimes

5. How much water do you drink a day?
a) More than a liter
b) Less than a liter
c) A liter

6. Which of these types of diet do you think would best prevent obesity? Cross out the one that you believe better.
a) Vegetarian with eggs, milk and dairy products.
b)  Vegetarian with fish.
c)  Only vegetarian.
d)  Vegan.
e)  Omnivorous diet.

7. How old are you?

a) 14-18
b) 19-22
c) 23-25
d) 25-30
e) More than 30

# data[].attributes.headline
Graphic about results of the treatment of alternative medicines.

# data[].attributes.subject
Graphic about results of the treatment of alternative medicines.

# data[].attributes.body
In the graph below you will appreciate the scientific results of Alternative medicines in 3000 cases.
·In this pie chart we can observe that the 50% of the treated patients had no effectiveness in their treatments, versus the 11% they said they had.
·When this group of people is not completely sure about the positive results, the percentage increases from 11% to 24%, but even we add the percentage of the two principal groups of positive results, this graph shows clearly that the effectiveness of this pseudo-scientific medicines is long far away to be trust.

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Fri, 10/10/2008 - 00:00 - Chris McCarthy

In the English-speaking business world you may have to discuss the information on graphs. Here we take a look at some of the vocabulary we use to describe graph trends.

Going Up

Going Down

No Change

stayed the same

remained constant

levelled off

stabilised

Up and Down

Small Changes - Adjectives / Adverbs

Big Changes - Adverbs / Adjectives

Low Points
Now match the graphs to the correct definitions by using the numbers of each graph:

# data[].attributes.attachment_link.description
Learn English. 1 FREE English lesson added every single day. Grammar, vocabulary, listening & reading

# data[].attributes.headline
Exercise 3. Summary - Ancestors Restaurant: Eat like our ancestors did

# data[].attributes.subject
Exercise 3. Summary - Ancestors Restaurant: Eat like our ancestors did

# data[].attributes.body
In the city-centre there is a restaurant whose meals are based on what was eaten in the Stone Age.
Nowadays, the eating habits have changed a lot. Junk food, processed products and meals with excess of fats make more and more food less healthful.
The Ancestors Restaurant has another different kind of diet: the food with which humans fed in the prehistory. When the humans were hunter-gatherers they ate food that came from aquatic or terrestrial animals and all kind of vegetables.
Here, people won't find processed foods but the freshest and purest ingredients. This diet is really healthy and tasty.
The restaurant menu changes throughout the year to make the most of seasonal products.

Ancestors has light dinners available from 5:30 p.m. to go to the cinema or theatre after a salutary supper.

Ancestors also puts at public disposal the recipes prepared by its team of chefs with ingredients that can be found in any street market.

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Exercise 1.  At the top of the Ancestors home page, there is a slogan missing. Which of these do you think would work best? Why?

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Exercise 1.  At the top of the Ancestors home page, there is a slogan missing. Which of these do you think would work best? Why?

# data[].attributes.body
Food that's good for you

Pure enjoyment, pure health

Only the best

Eat like our ancestors did – I choose this slogan because it will work fine since it explain the restaurant main idea and purpose.

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Exercise 2. Can you find at least 2 contextualised synonyms and 2 antonyms in the following words.

# data[].attributes.subject
Exercise 2. Can you find at least 2 contextualised synonyms and 2 antonyms in the following words.

# data[].attributes.body
-to thrive – Syn. to prosper, to improve. Ant. To decline, to retrogress

-exacting – Syn. strict, stern. Ant. Flexible, limber

-wholesome – Syn. Healthy, salutary. Ant. Unhealthy, insane

-to enable – Syn. to accomplish, to qualify. Ant. to disable, to gum up

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- Stress in modern life is mainly a result of not sleeping well.
I think that not sleeping well is a cause, between others, to fell stressed. So elements as work, a salary, or the family can be a cause of plugged of stress

# data[].attributes.body
-Second-year student:
-Tubbier: plump
-Make bigger:
-Excerpt:

# data[].attributes.headline
EXCHANGING SEDENTARINESS FOR LOW-INTESITY PHYSICAL ACTIVITY CAN PREVENT WEIGHT GAIN IN CHILDREN 

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EXCHANGING SEDENTARINESS FOR LOW-INTESITY PHYSICAL ACTIVITY CAN PREVENT WEIGHT GAIN IN CHILDREN 

# data[].attributes.body
ACCORDING TO NEW STUDIES,EXCHANGING SEDENTARY HABITS FOR UNLESS 10 MINUTES OF PHYSICAL EXERCICES REDUCES THE ADIPOSE TISSUE AND IMPROVES CARDIORESPIRATORY FITNESS IN CHILDREN.
THE RESERCH WAS DEVELOPED IN 410 FINLAND CHILDREN.
DIFFERENT FACTORS AS PHYSICAL ACTIVITY,BODY FAT AND CARDIORESPIRATORY FITNESS WERE MEASURED WITH DIFFERENT DEVICES.
THE STUDY SHOWED THE MOST INTENSIFY EXERCISE CHIDREN DID,THE LOWER ADIPOSITY TISSUE WERE.
THE RESERCH INDICATED THAT A FEW CHANGES ON LIFESTYLE HABITS AND  DOING EXERCISE IN DIFFERENT INTESITIES, CAN IMPROVE CARDIOVASCULAR FITNESS AND DEFEAT OVERWEIGHT IN CHILDREN.

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- People started going to bed later because the streets became less dangerous.
Nevertheless in the text is commented that the improvements in the human live conditions converted the night in a place for legitimate activity and as that activity increased, it doesn't express that the night in the streets became less dangerous.

# data[].attributes.body
CARDIORESPIRATORY: LUNGS AND HEART SYSTEM.

ADIPOSITY:PERCENT OF FATS ON SOME PARTS OF OUR BODY.

MODERATE:DOING SOMETHING KEEPING YOUSELF WITHING REASONABLE LIMITS

CARDIOVASCULAR: AFFECTING THE HEART AND BLOOD VESSELS

SEDENTARINESS:
A WAY OF LIFE WITHOUT PHYSICAL ACTIVITY.

# data[].attributes.attachment_link.readable_text
When most adults think about exercise, they imagine working out in the gym, running on a treadmill, or lifting weights.

But for kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or when playing tag.

The Many Benefits of Exercise

Everyone can benefit from regular exercise. Active kids will have:

Besides enjoying the health benefits of regular exercise, fit kids sleep better. Exercise improves school performance and makes kids less likely to develop depression. Kids who exercise regularly are also better able to handle physical and emotional challenges - from running to catch a bus to studying for a test.

The 3 Elements of Fitness

If you've ever watched kids on a playground, you've seen the 3 elements of fitness in action when they:

1. run away from the kid who's "it" (endurance)

2. cross the monkey bars (strength)

3. bend down to tie their shoes (flexibility)

Parents should encourage their kids to do a variety of activities so that they can work on all these.

Endurance develops when kids regularly get

aerobicactivity. During aerobic exercise, large muscles are moving, the heart beats faster, and a person breathes harder. Aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.

Aerobic exercise can be fun for both adults and kids. Aerobic activities include:

Improving strength doesn't have to mean lifting weights. Instead, kids can do push-ups, stomach crunches, pull-ups, and other exercises to help tone and strengthen muscles. They also improve their strength when they climb, do a handstand, or wrestle. Muscle strengthening and aerobic exercises like running, jumping, and hopping, also help build strong bones.

Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids get chances every day to stretch when they reach for a toy, practice a split, or do a cartwheel. Dance, yoga, and martial arts, like karate, are examples of flexibility activities.

The Sedentary Problem

Kids and teens sit around a lot more than they used to. They spend hours every day in front of screens ( TVs, smartphones, computers, tablets, and gaming systems). Too much screen time and not enough physical activity can add up to unwanted weight gain.

One of the best ways to get kids to be more active is to limit the amount of time spent in sedentary activities, especially watching TV and using phones. The American Academy of Pediatrics (AAP) recommends that parents:

Put limits on the time spent using media, which includes TV, social media, and video games. Media should not take the place of getting enough sleep and being active.

Limit screen time to 1 hour a day or less for children 2 to 5 years old.

Discourage any screen time, except video-chatting, for kids younger than 18 months.

Choose high-quality programming and watch it with your kids to help them understand what they're seeing.

Keep TVs, computers, tablets, phones, and video games out of children's bedrooms.

Turn off screens during mealtimes.

How Much Exercise Is Enough?

Parents and caregivers can help ensure that kids are active every day. In its Physical Activity Guidelines for Americans, the U.S. Department of Health and Human Services recommends:

for school-age kids and teens (6 through 17 years): 60 minutes or more of moderate to vigorous physical activity daily. This should include muscle-strengthening and bone-strengthening activities at least 3 days a week.

for preschoolers: active playing throughout the day. A set amount of time hasn't been well defined, but a reasonable target could be 3 hours each day of light, moderate, and vigorous activities. These should include unstructured active free play and planned, adult-led physical activity.

Children under age 3 were not included in these guidelines, but exercise guidelines from Canada, Australia, and the United Kingdom recommend toddlers be active at least 3 hours throughout the day. This should include light activity, active play, and energetic movement, like hopping, running, and jumping.

Young children should not be inactive for long periods of time - no more than 1 hour unless they're sleeping. And school-age kids should not be inactive for periods longer than 2 hours.

Raising Fit Kids

To help keep kids fit and active:

Help your kids do a variety of fun age-appropriate activities.

Set a regular schedule for physical activity.

Make being active a part of daily life, like taking the stairs instead of the elevator.

Embrace a healthier lifestyle yourself, so you'll be a good role model for your family.

Be active together as a family.

Keep it fun, so your kids will come back for more.

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Besides enjoying the health benefits of regular exercise, kids who are physically fit are better able to handle physical and emotional challenges.

# data[].attributes.body
- The habit of sleeping for eight hours without waking up probably started in Europe.
Probably, yes, because Ekirch said that this fact started among the urban upper classes in northern Europe, and over the course of the next 200 years filtered down to the rest of Western society.

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- In the 15th century, city streets probably would have been full of people at night.
Ekirch found that references to the first and second started to disappear during the late 17th century. He attributes the initial improvements in the street lighting, domestic lighting and a surge in coffee houses - which were sometimes open all night. The night became a place for legitimate activity and the activity increased.

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- If there's nothing to interfere with them, most people would probably sleep in two segments.
In opinion of the scientists of this article, sleep in two segments is natural. Currently, during the waking period between sleeps people are active. Lying awake could be good.

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In a climate of selfies and social media, doctors report more teenagers are turning to plastic surgeons to help them feel better about themselves.
Currently we have a great influence about different trends. This cause that most of people don't feel like without a filter in their photos. This situation means that edited and filtered photos may have become a new norm among teens. For this reason the number of teenagers who demand plastic surgeons increase every day. It's irrelevant the potential complications of the procedure, they only want look like their transformed versions of their own faces.

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In early 1990s, psychiatrist Thomas Wehr, observed in different subjects that they had distinct sleeping pattern. They slept first for four hours, then woke for one or two hours before falling into a second four-hour sleep.
Later, in 2001, historian Roger Ekirch revealed a wealth of historical evidence that humans used to sleep in two distinct chunks.
During the waking period between sleeps people went to the toilet, smoked tobacco, stayed in bed, read, wrote, and often prayed.
Ekirch believes many sleeping problems may have roots in the human body's natural preference for segmented sleep.
At the end of the 19th century, psychologist Dr. Gregg Jacobs said 'Waking up during the night is part of normal human physiology'.
Jacobs suggests that the waking period between sleeps, could have played an important part in the human capacity to regulate stress naturally.
So the next time you wake up in the middle of the night, relax. Lying awake could be good for you

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Different points of view of GB Organizations about Alternative Medicine.

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Different points of view of GB Organizations about Alternative Medicine.

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1.Summary
The charity Comission has recently overhauled the rules for charities promoting and supporting the Homeopathy, and finally They have banned it.
The comments from the authorities were like: "witchcraft", "nonsense" or "rubbish", stressing like that the total lack of scientific results in the treatments.
The Charity Commission has also strongly remarked that CAM's are established for exclusively charitable purposes for the public benefit based on evidence.

2.Put these extracts from the article in the correct place.
a. which official NHS guidelines describe as "a complementary or alternative medicine (CAM). B
b. saying they must now provide scientific evidence for all medical claims they are making or lose their charitable status. A
c. This is usually done through a process of dilution and shaking called "succession". D
d a charity which aims to encourage and enable patient access to homeopathic remedies. C

3. Try to find a contextualised synonym for the words highlighted in the article.
·Overhauled: Revise.
·Efficacy: Effectiveness.
·Evidence: Proof.
·Have confidence: Trust.

4. Another alternative medicines.
-Traditional Chinese Medicine

Traditional Chinese medicine is a complete system of healing that dates back to 200 B.C.
In the TCM view, the body is a delicate balance of two opposing and inseparable forces: yin and yang.
TCM practitioners typically use herbs, acupuncture, and massage to help the body back into harmony.
-Ayurvedic medicine.

Ayurveda, which literally means "the science of life," is a natural healing system developed in India.
It is a system that places equal emphasis on the body, mind, and spirit, and strives to restore the innate harmony of the individual.
Ayurvedic treatments include diet, exercise, meditation, herbs, massage, exposure to sunlight, and controlled breathing.
-Naturopathy.

Naturopathy is a system of healing, originating from Europe, that views disease as a manifestation of alterations in the processes by which the body naturally heals itself.
The core modalities supporting these principles include diet modification and nutritional supplements, herbal medicine, acupuncture and Chinese medicine, hydrotherapy, massage and joint manipulation, and lifestyle counseling. Also allows for the use of some, if not all, pharmaceuticals that medical doctors can use. Treatment protocols combine what the practitioner deems to be the most suitable therapies for the individual patient.

Summary

While whole medical systems differ in their philosophical approaches to the prevention and treatment of disease, they share a number of common elements. These systems are based on the belief that one's body has the power to heal itself. Healing often involves mixing multiple techniques that involve the mind, body, and spirit. Treatment is often individualized and dependent on the presenting symptoms.
There is not scientific evidence about the utility of this treatments, but there's also studies  with positve results.
The choice is in your hands.

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Seven questions that you must answer about alternative medicines.

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Seven questions that you must answer about alternative medicines.

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-1.Have you ever used alternative medicines?
A-No.
B-Yes.
C-I did it few times.

-2.Just in case you have used it,
which one?
A-Homeopathy.
B-Acupuncture.
C-Another alternative medicines.

-3.Just in case you had used it, do you think that it really works?
A-No.
B-Yes.
C-Not sure.

-4.The effectiveness of this treatments has been never evidenced. Do you agree to give them public founds?
A-No.
B-Yes.
C-Only to some of them.

-5.If you, or someone important for you, get a serious illness, would you go to this alternative medicines?
A-No.
B-Yes.
C-I'm not sure.

-6.And finally: If you had to choose one or another, which one would be your answer?
A-Traditional medicines.
B-Alternative medicine.
C-The Gods and Goddesses will help me.