{"id":8500,"date":"2025-04-05T00:00:06","date_gmt":"2025-04-05T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8500"},"modified":"2025-04-05T17:32:11","modified_gmt":"2025-04-05T17:32:11","slug":"how-sleep-habits-affect-healthy-weight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/how-sleep-habits-affect-healthy-weight\/","title":{"rendered":"Como os h\u00e1bitos de sono afetam o peso saud\u00e1vel"},"content":{"rendered":"<p>Se voc\u00ea acha que seu filho dorme o suficiente, voc\u00ea pode estar errado. De acordo com a Funda\u00e7\u00e3o Nacional do Sono, a maioria das crian\u00e7as dorme menos do que seus pais imaginam.<\/p> <h4 class=\"wp-block-heading\">Sacrificando o sono<\/h4> <p>Pesquisas emergentes sugerem que<strong><em> sleep is just as important as nutrition and exercise<\/em><\/strong> s\u00e3o para a sa\u00fade do seu filho \u2013 e estamos falando de mais do que resfriados e gripe. Os cientistas n\u00e3o sabem por qu\u00ea, mas muito pouco sono est\u00e1 ligado com ambos embalando em<strong><em> extra pounds and developing Type 2 diabetes<\/em><\/strong>. Pesquisadores observaram esse efeito sobre o peso corporal em crian\u00e7as de todas as idades \u2013 at\u00e9 mesmo beb\u00eas, crian\u00e7as e pr\u00e9-escolares. Uma teoria para o ganho de peso \u00e9 que <strong><em>inadequate sleep disrupts hormone levels<\/em><\/strong> que regulam o apetite e a ingest\u00e3o de alimentos. Assim<em> too little sleep means bigger portions of foods and more snacking.<\/em><\/p> <p>Quando as crian\u00e7as s\u00e3o superextensas nas atividades, pesadas com a li\u00e7\u00e3o de casa, constantemente mensagens de texto ou conectadas \u00e0 Internet e outras tecnologias, algo tem que dar. Infelizmente, \u00e9 frequentemente uma ou duas horas de olho fechado que \u00e9 derrubado fora da lista de prioridades. Crian\u00e7as sonolenta n\u00e3o t\u00eam energia e foco para brincar fora e fazer trabalho escolar. Eles s\u00e3o mais propensos a sentar-se na frente da televis\u00e3o onde queimam poucas calorias e n\u00e3o desafiam nem suas mentes nem seus corpos.<\/p> <h4 class=\"wp-block-heading\">Fa\u00e7a do sono uma prioridade<\/h4> <p>Se os pais n\u00e3o fazem do sono uma prioridade para si mesmos, seus filhos provavelmente tamb\u00e9m n\u00e3o.<\/p> <p>Aqui est\u00e3o algumas coisas que voc\u00ea pode fazer para ajudar as crian\u00e7as a dormir melhor e mais tempo:<\/p> <ul class=\"wp-block-list\"><li>Limit after-school clubs and sports to a manageable number.<\/li><li>Set and enforce regular bedtimes.<\/li><li>Limit or cut out non-essential activities on school days \u2014 TV, computer, video games, texting, etc.<\/li><li>Keep phones out of the bedroom.<\/li><li>Create a routine roughly 30 minutes before bedtime doing quiet, calming activities with your kids, such as reading, listening to music, or talking about their day to help them wind down and prepare for sleep.<\/li><li>Set priorities for young children and help older children set their own.<\/li><\/ul> <p>De acordo com a Academia Americana de Pediatria, as necessidades de sono variam de acordo com a idade e ficam mais baixas \u00e0 medida que as crian\u00e7as envelhecem. Abaixo est\u00e1 uma s\u00e9rie de necessidades de sono por idade:<\/p> <figure class=\"wp-block-table\"><table><tbody><tr><td>Newborn infants: 0 to 2 months&nbsp;<\/td><td>12 to 18 hours (includes naps)<\/td><\/tr><tr><td>Infants: 4 to 12 months<\/td><td>12 to 16 hours (includes naps)<\/td><\/tr><tr><td>Toddlers: 1 to 2 years<\/td><td>11 to 14 hours (includes naps)<\/td><\/tr><tr><td>Preschoolers: 3 to 5 years<\/td><td>10 to 13 hours (includes naps)<\/td><\/tr><tr><td>School-age children: 6 to 12 years<\/td><td>9 to 12 hours<\/td><\/tr><tr><td>Teens: 13 to 18 years<\/td><td>8 to 10 hours<\/td><\/tr><tr><td>Adults: 18 and older<\/td><td>7 to 9 hours<\/td><\/tr><\/tbody><\/table><\/figure> ","protected":false},"excerpt":{"rendered":"<p>Se voc\u00ea acha que seu filho dorme o suficiente, voc\u00ea pode estar errado. De acordo com a Funda\u00e7\u00e3o Nacional do [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8501,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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