How much sleep does an adult need per night

When born, the child spends most of the day in a dream, but over time the picture changes. The kid is growing up and it seems as if he is already just sorry to spend so much time sleeping.

An adult, in view of the complexities of modern life, prefers work and various affairs, rather than just relaxing and sleeping. Indeed, quite often we simply do not have enough hours in the day to solve all the problems.

In old age, sleep takes much more time, but due to health, getting enough sleep and practicing healthy sleep is becoming increasingly difficult.

That's why, In order for the body of an adult to be in good shape and completely healthy, it is important to observe a regular full-fledged sleep regimen., and for this it is worth figuring out how much an adult needs to sleep per day, what kind of sleep should be, how and when it is better to sleep.

Take note of the "eight hour rule"

According to doctors, on average, every adult needs to sleep about 7-8 hours in order to get enough sleep. Most of us know the three-eight rule:

• 8 hours for work;
• 8 hours for rest;
• 8 hours sleep.

On average, the human body is tuned to eight hours of sleep, but there are exceptions. Some need much more time, and some need a shorter period of the day to get enough sleep.

If we conduct a simple analysis of how much time an adult needs to sleep per day, the results will be as follows: on average, everyone spends about a third of their life sleeping. Doesn't this period deserve proper organization? After all, it is healthy sleep that gives a good rest to our body and mind.

How to organize healthy sleep

Scientists have provided the results of an interesting study that shows the relationship between proper sleep and human health:

• It turns out that it is very important not only to know how much sleep an adult needs, but also to follow a certain regimen with the same amount of sleep time per day.
• A person lives longer if he sleeps the same time every day than if he has an irregular day and time for sleep.
• It has also long been established that lack of sleep negatively affects the cardiovascular system.

• Compliance with the schedule. For sleep to be beneficial, you need to get up and go to bed at the same time of day. If this regime is violated, biorhythms change. It is worth remembering that on a day off it is better not to change the usual mode.
• Sleep duration. Determined that The optimal sleep time is 7-8 hours a day. But scientists have also proven that it is better to sleep without a break for 6 hours than in fits and starts, but in total 8.
• Do not stay in bed after the person has woken up. In this case, there is a high probability of falling asleep again, and this will be a waste of time. Also, gradually a person should get used to the fact that after waking up, a new day begins.
• Need to try don't get excited before bed. Such situations should be avoided already an hour before it.
• People who have trouble falling asleep, it is recommended to carry out relaxing treatments. If you do active things before going to bed, then you can toss and turn in bed for a long time, as the body and brain cannot quickly calm down.
• Don't sleep during the daytime, it can cause trouble falling asleep at night.
• The room where a person sleeps should be comfortable. Best relaxing environment. There is no place for a TV or computer in the bedroom.
• After an active day there is always a beautiful dream.
• Don't eat before bed. Between the last meal and sleep should be a break of at least 2 hours.
• Also do not smoke, drink alcohol or coffee before going to bed. All these bad habits have a very detrimental effect not only on overall health, but also on sleep.

What happens if you sleep wrong: symptoms of lack of sleep

The fact that you are not getting enough sleep is indicated by your constant fatigue, lethargy, irritability, decreased performance, etc.

Before talking about the importance of healthy sleep, it is worth understanding how to determine if there is a deficiency of this condition in the body. After all, the lack of healthy sleep affects the general condition of the body and contributes to the development of many diseases.

If you do not get enough sleep, you will experience the following symptoms:

• Lethargy, constant fatigue and apathy.
• Capriciousness and irritability which is most pronounced in children.
• Decreased motivation.
• Decreased performance and creativity.
• Frequent acute respiratory infections, caries, fungal infection.
• Overweight problems.
• Poor motor skills which increases the chance of injury.
• Appearances problems with the cardiovascular system and the risk of developing diabetes .
• Other health problems due to the weakening of the body.

Many do not even realize that it is these symptoms that indicate the lack of a normal amount of sleep. After all, a person needs to sleep as much per day as the body requires for proper rest, both for an adult and a baby.

How much sleep a person needs per day at different ages

As already noted, a person needs to sleep about eight hours in order to fully sleep. This figure shows how much an adult needs to sleep per day, but how much is needed for a good rest for people at a different age? The answer to this question was found by scientists who studied the human condition before, during and after sleep. Real sleep norms for each age category voiced by American scientists after lengthy research. They look like this:

• newborn need to sleep every day per day at least 14-17 hours.
• After four months to one year the baby will need to organize a healthy sleep on 12-15 hours.
• From a year to two baby must be asleep about 11-14 hours.
• Up to five years baby needs to sleep 10-11 hours.
• Schoolboy under 13 years old must spend in a dream 9-11 hours.
• Teenagers up to 17 years old should sleep 8 to 10 hours.
• Adults and older people already have enough to sleep 8-9 hours.
• After 65 years man will be enough 7-8 hours.

Experts also noticed that school-age children can sleep an hour less than the specified time, and this does not harm their health in any way.

Knowing how much you need to sleep per day, not only for an adult, you can build the right schedule for healthy sleep.

Another interesting fact that slightly corrects how much sleep any person, not just an adult, needs. Per day, turns out, sleep is allowed and less than indicated in the study, if the sleep cycle is observed.

Sleep during the night is in cycles, each of which is 90 minutes. During this time, a person goes through several phases:

1. Phase initial falling asleep;
2. Superficial sleep;
3. next period deep sleep;
4. Then slow sleep;
5. Last phase REM sleep.

To make the rest complete, you should not interrupt the correctness of the cycle. Thus, sleep duration can be a multiple of 1.5 hours.

Full sleep, which will allow the body to rest and recover, can last 4.5 or 6 hours, 7.5 or 9 hours. This is the answer to the question of many, why a person, having slept for 4.5 hours, gets enough sleep, and another - with 7 hours of sleep, can get completely overwhelmed and tired, for example, if he was awakened by an alarm clock.

Healthy sleep rules

Many have noticed that even if you sleep as much as an adult needs per day, the body can still be broken and the person feels tired. But this state is due to the wrong organization of night time.

There are a lot of factors that affect the quality of time spent in sleep.: the quality of bed linen, the freshness of the air in the room, getting ready for bed and much more.

It is also worth noting that a lot depends directly on the time of day at which a person goes to bed.

When to go to bed

It is best to go to bed at least 3 hours before midnight

Scientists in the course of ongoing research were able to answer not only the question of how much sleep an adult needs per day, but also set a specific time when sleep is most beneficial.

First, we should talk about the distribution of sleep during the day. It is best to go to bed well before midnight. At least three hours. The rest of the time should fall on the next day. This statement is due to the influence of the position of the sun. It is at its lowest point at 12 noon. Precisely because of this the best sleep the period from 21:00 to 3:00 or 4:00 is considered. It is established that every hour before midnight is equal to two hours after it.

It has also been proven that rest from Tuesday to Wednesday is considered the most useful sleep. In terms of duration, it may not be the longest, but in terms of effectiveness it is the most beneficial. According to scientists, it is at this moment that the human body is fully reanimated after the weekend, during which disturbances appear caused by the influence of fatty foods and alcohol. Also, it is from Tuesday to Wednesday that the biological rhythm is updated, which gets lost on the weekend.

Everyone sleeps on weekends, and for a longer time, but in terms of quality sleep is the worst. The pressure at this time does not disappear, stress hormones continue their vigorous activity, so the body does not rest at all.

In a word, sleep time is a very important parameter that directly affects the quality of life.

How to get ready for sleep

It has already become clear that the quality of sleep is affected by how many people sleep per day and the time at which it is best to sleep. But that is not all. In order not to suffer from insomnia and fall asleep quickly, you should properly prepare to such a period.

The main rules include:

• First of all, it should keep track of evening meals. Dinner should be taken more than 2 hours before bedtime. But you won't fall asleep even if you're hungry. It is allowed to drink a glass of kefir or weak herbal tea.
• Ready for bed should start half an hour before.
• In addition to hygiene procedures, before going to bed, you need to regularly go to cold and hot shower.
• Worth ten minutes ventilate the room.
• The room where a person goes to bed should be as quiet and dark as possible. If it is not possible to provide such an environment in a natural way, you can always use privets and an eye patch.
• Don't watch right before bed action films or play computer games.
• No need to go to bed with problems in your head, they must be released before the morning.
• For complete relaxation, you can do shoulder massage or simple exercises.
• In the bedroom, you should not do anything except sleep and sex. Thanks to this, the room will be associated only with relaxation.

If you organize the preparation for sleep as correctly as possible, then in the morning a person will always get up cheerful, cheerful, regardless of how much he slept that day. An adult person needs to get used to such a regimen himself, and, if possible, try to accustom all family members to sleep in this way.

Proper sleeping position

Sleeping on your stomach is not recommended.

Also It is important to choose the right sleeping position, which will allow you to relax as much as possible, regardless of how much time an adult will be given time to sleep that day.

• Experts say that you need to spend the night lying on your back, on a fairly hard bed, and preferably without a pillow. Of course, in this position, the face will not come into contact with the pillow, early wrinkles will not appear, and this position is also considered the prevention of sclerosis and other diseases. But if there is no habit of sleeping in this way, then it will be quite difficult to fall asleep.

It is easiest to fall asleep on your stomach, but this is the most harmful option. , since the face is pressed against the pillow, there is pressure on the internal organs, the normal blood circulation changes, especially in the cervical region.

• Also, an organic position is considered to be located on the side, which allows you to relieve pain in the digestive organs, calm down and relax. People who have problems with high blood pressure should only sleep on their right side.

As it became clear the most acceptable posture is the position on the back. But if you can’t fall asleep like that, then you should lie down in a comfortable and familiar position. And only gradually should you move to the correct posture.

Which way to sleep with your head

There is an opinion that the location of a person relative to parts of the world is of great importance during sleep. According to many teachings, the best option is to sleep with your head to the north . To many, such a statement will seem stupid, but yogis think differently.

According to the ancient teachings of Feng Shui, each human body has its own electromagnetic field and is a kind of compass, where the crown is north and the feet are south.

In order to wake up with ease and feel comfortable and happy during the whole day, during sleep you should coordinate your position with the general electromagnetic field of the entire Earth.

How to get up early

To wake up easily in the morning, follow some rules

Many are concerned about the question of why they get up every morning with such difficulty. Indeed, often, even knowing how much an adult needs to sleep per day, and observing all the norms, a person wakes up with great difficulty. Many dream of learning get up early in the morning without unnecessary problems and an alarm clock. Here are some simple tips to help you solve this problem:

• First of all, still in the evening it is worth setting the goal of getting up early . It is very difficult to rise if it is not there or it is insignificant. Often people set a goal for themselves - a morning run. It is useful for strengthening the body and keeping the body in good physical condition.
• Need more in the evening, take care of the most convenient conditions for waking up : temperature regime, favorite coffee, comfortable clothes, cooked breakfast.
• try go to bed early , A spend the day as actively and interestingly as possible .
• Alarm clock with a secret. If you put an alarm clock near the bed, then when you wake up it is very easy to turn it off and continue to sleep. If you place it away from the bed, then after turning it off, you won’t want to go back to bed anymore.
• Ask friends to call in the morning or to wake up loved ones .
• Don't eat dinner right before bed, because with a full stomach, the night will be restless, and you will not be able to sleep. And getting up in the morning will be much more difficult.
• Take some time during the day to daytime sleep (no more than 40 minutes) to fight the urge to sleep after waking up early.
• Don't watch movies or play games before bed.
• To get up easily in the morning, you should observe the regime and do not deviate from it on weekends .

There are, of course, the most radical options for solving the issue of early rise. Modern programmers have come up with a radical way. You can install a special program that will start formatting at a specified time. You can stop the process, which will destroy all important information, only when you enter certain data. And you just don't want to sleep.

Sleeping without clothes - a minimum of shame, a maximum of benefit

Sleeping without clothes is actually very beneficial.

The modern textile industry produces thousands of different pajamas and nightgowns. Someone loves extravagant robes, others like traditional models. But few people know that the most beneficial is sleeping without clothes. Why? There are many reasons for this.

• Improving the quality of life

Often, before going to bed, a person is in a state of stress - hard work, difficult relationships, etc. Sleep does not come immediately, insomnia takes away precious night hours, and in the morning - a feeling of weakness and fatigue, reduced concentration. And you just need to take off absolutely all your clothes and cover yourself with a light blanket. Sleeping without clothes makes it much easier to fall asleep, the head is freed from thoughts, and awakening will be pleasant and easy.

• Normalization of hormone production

Natural body temperature is reached in full nudity. This has a positive effect on the hormonal background. The level of cortisol, the “stress hormone”, instantly decreases. The production of melatonin and somatropin returns to normal, which entails rejuvenation of the body. And if a person sleeps with a sexual partner, then when the bodies come into contact, oxytocin will be released - the “hormone of passion”, which makes sexual life more harmonious and vibrant.

• Improved blood supply

The presence of clothing makes it difficult for the full circulation of blood through the vessels which eventually leads to abdominal pain and insomnia. Getting rid of pajamas completely can improve the blood supply to the internal organs, which will positively affect the well-being of any person.

Strong tea, coffee, alcohol and cigarettes at night not only have a bad effect on the body, but also disrupt sleep.

• Normalization of the sebaceous glands

In full exposure maximum air access to the skin . Thereby cell regeneration is much faster . Yes, and the efficiency of the sebaceous glands increases many times, but the secretion of sebum is directly related to skin renewal. Ultimately, all this has a positive effect on the overall metabolism in the body.

• Genital Protection

During sleep, the genitals of a woman secrete a large amount of moisture, which can at least cause discomfort when it gets on underwear, and at the maximum provoke infection into the body. The absence of clothing allows the air full access to the intimate area, which in its turn reduces the amount of moisture released and relieves discomfort .

Babies need to sleep longer than adults

Don't force yourself to take off your clothes before bed. It is better to do this gradually, in several stages, and discard all doubts and embarrassment, because human health is the most important factor in a happy life!

In conclusion, I would like to note that by following such simple recommendations that relate to how much an adult needs to sleep per day, you can not only get enough sleep at night and get up easily, but also improve your health.

Have a nice sleep.

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