How much time is needed for a full sleep of an adult - the daily norm for health

Hello! On the agenda we again have a sleepy topic. A newborn baby spends most of the day sleeping. But over time, everything changes as a person grows. Adults pay much more attention to work and other problems than to proper sleep.

The body of athletes suffers the most, because it very often receives large portions of the load (some train 5 times a week). Today we will reflect on the question of how much sleep an adult needs per day, so that all sorts of health problems do not affect him.

Last time we discussed the topic if time is very limited. You can learn very interesting "chips" that some people use for effective sleep in a short time.

Doctors say that adults need at least 8 hours to fully relax. Many people are familiar with the simple rule:

• for labor;
• for relaxation;
• Rest takes 8 hours.

But not everyone needs relaxation during this time. There are people who need much more time to rest. But some may sleep quite a bit in order to get a charge of vivacity.

Ordinary analysis allows us to understand that every person sleeps for at least a third of his life. This gap must be properly organized in order to fully recover, having received the necessary strength.

Experts invited people to familiarize themselves with the results of the study, with the help of which you can find the connection between good sleep and people's health:

1. it is necessary not only to sleep during the allotted time, but also to create a daily routine for yourself, which will allow you to determine the same amount of rest time in one day;
2. when playing sports, a normalized day is especially important, since it will allow you to get rid of overload and overstrain;
3. lack of sleep negatively affects the functioning of the heart, so you should definitely take this point into account.

A special table of useful tips will allow you to properly organize your regimen:

1. Stick to a daily routine. You need to go to bed and wake up at the same time to reap the health benefits. If suddenly the regime is violated, the biorhythms will instantly change. Also try to indulge yourself on the weekends, as the body will rebuild.
2. Rest duration. The optimal time is 8 hours. This is enough to get enough sleep and fully restore the strength lost during the day. However, scientists have proven that it is much better to rest for 360 minutes, but without breaks.
3. If a person woke up, he should not continue to luxuriate in bed. This can cause involuntary drowsiness, so you waste your time. Remember that awakening brings a new day, which you need to hurry to enjoy.
4. Condition before going to bed. Before going to bed, you do not need to argue with relatives or have a party. Overexcitation and nerves will not let you sleep.
5. Relaxation procedures. If you often suffer from insomnia, try special treatments to help you relax. Give up active affairs, because you will definitely not fall asleep as quickly as you would like.
6. Avoid daytime rest. Deep sleep during the day causes problems at night, because it will be almost impossible to fall asleep.
7. The situation in the room. Your bedroom should be as comfortable and cozy as possible. It is better not to install a computer and TV in the room.
8. Don't forget to be active. Athletes who never sit still can enjoy a great night's sleep.
9. Eating food. Never eat before you go to bed. It is better to have dinner 120 minutes before rest, because otherwise you will be disturbed by heaviness in the stomach.
10. Smoking, alcohol and coffee. All these factors before going to bed must be eliminated. They are incredibly harmful. for good health so try to avoid them altogether.

How to properly wake up from sleep?

You can create a special wake-up ritual to wake up easily in the morning:

• a comfortable temperature should reign in the room;
• set the alarm at such a distance that you have to get up and go to it;
• ask a loved one to call you in the morning at a certain time so that the awakening process is more pleasant and comfortable;
• after getting up, you can take a contrast shower, and after that - drink a cup of invigorating coffee;
• never change the wake-up time so that the body gets used to it;
• come up with a special system of rewards and penalties for a successful and unsuccessful rise in the morning.

Thanks to these simple moments, you will be able to get up in the morning with ease. The main thing is that you have a good mood, so that everything in the world works out.

Symptoms of lack of sleep: what happens to health?

Good rest is the key to human health. But how do you know if you have a lack of sleep? You can detect the problem in time if you pay attention to the symptoms characteristic of it:

• a person is constantly lethargic and tired;
• moodiness and excessive irritability are observed;
• motivation decreases;
• a person does not want to work and be creative;
• people suffering from lack of sleep often get sick and suffer from a fungus;
• there are problems with extra pounds;
• there is a violation of the work of the main systems of internal organs.

Both a man and a woman need to fully relax in order to prevent the occurrence of such problems.

The optimal time to relax: data for people of different ages

If you think how much time you need to fully relax, then it is enough to sleep 480 minutes a day. But this figure, which was determined for people aged. What is the optimal time frame in other situations?

Scientists who have studied the well-being of people before and after waking up have found the answer to this question. Here's how many hours people need to sleep:

• newborn children - 14-17;
• 4 months - a year - 12-15;
• 1 year - 2 years - 11-14;
• less than five years - 10-11;
• children under 13 years old - from 9 to 11;
• adult child under 17 years old - 8-10;
• people aged - 8-9;
• people who are over 60 years old - 7-8.

Scientists note that schoolchildren can sleep even less than the interval indicated on the list. This moment will not affect their health in any way.

If athletes and regular people stick to the cycle, they may get less rest than the study showed. Complete relaxation is divided into several separate cycles. They last for 90 minutes each.

Rest will be complete when a person does not try to interrupt the consequences of the cycles. That is why you can get enough sleep even if you sleep 90 minutes a day. But, of course, this does not need to be practiced constantly. The topic of sleep is still very little studied, but it’s clear that 90 minutes is too little.

If you do not know how many hours it takes to have time to rest, try to monitor your condition after waking up. For some people, 4.5 or 6 hours is enough to restore energy. But many do not have enough and full relaxation to rest. These moments are due to the individual characteristics of people, their state of health and lifestyle.

For example, if there are too many toxins and toxins in the body, the body needs a lot of energy to neutralize this garbage. Weakness and drowsiness are felt with insufficient use of clean water. Water energizes us, so drink plenty of fluids!

When is the best time to go to bed?

Scientists who conducted relevant studies have determined the optimal time when a nap can bring maximum benefit.

You'd better go to bed well before midnight. This should be done at least two to three hours before going to bed. This statement is directly related to how the position of the sun affects people's well-being. At midnight, it goes to its lowest point. The optimal time for relaxation is the period from nine in the evening to three in the morning or four in the morning.

Scientists have found that relaxation from Tuesday to Wednesday brings considerable benefits. Let it be not very long, but its effectiveness has been proven in practice. Experts have found that it is this moment that allows a person to recover after the weekend. Remains of fatty foods and alcoholic beverages are excreted from the body. The biological rhythm that got lost over the weekend is updated again, so after waking up you will again become alert and refreshed.

Athletes who are tired after a week of training prefer to sleep on their free day, soaking up in bed longer. But practice shows that such a pastime is not beneficial. Pressure rises, stress hormones are activated, and muscles tense up.

Getting ready for bed all the way

The quality of rest depends not only on how long a person relaxes. It is important to properly prepare for sleep in order to cope with insomnia and other problems:

• carefully monitor what time you eat the last time of the day. It is better to have dinner two hours before going to bed, but not later. Of course, it is impossible to fall asleep hungry, so if you are hungry, you can drink kefir or herbal tea;
• you need to get ready for bed at least 30 minutes before the planned departure to bed;
• Before going to bed, you must perform all hygiene procedures. Be sure to take a contrast shower, which will allow you to tune in to a good rest;
• it is necessary to ventilate the room 10 minutes before going to bed;
• the bedroom should not be noisy and light. But this environment is not so easy to create. That is why use a special bandage made of dense fabric, which you can close your eyes;
• try to stop watching movies with a sharp plot, as they excite the nervous system;
• do not go to bed when you have thoughts about problems in your head. Leave their decision for the morning, because at night they still cannot be dealt with;
• To completely relax, ask a loved one to give you a shoulder massage. You can also do simple exercises, which athletes often follow;
• the bedroom should become a place where you should only sleep and have sex. Your room will be associated with comfort.
• and finally, I will advise you a special supplement for sleep - a hormone that I personally have been taking for a long time.

Apply these tips for a good sleep and do not forget about its importance. Our hectic lives constantly encourage us to sleep less to save time. But this is not the same economy. With a lack of sleep, the quality of life is lost. A successful person is a sleepy person! That's all, see you in the next posts!

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