The eternal question, how much sleep does an adult need per day?

It turned out to be a difficult problem - to determine how much sleep an adult needs per day. What time you need to go to bed to get enough sleep is also an important question ...

Hello, dear readers and subscribers. Svetlana Morozova is with you. In the distant Soviet times, while still a schoolgirl, I heard on the radio an aphorism of some ancient philosopher: “if a person gets up 2 hours earlier, he will live 10 years more.” It was also explained there that we are not talking about longevity at all, but that if we reduce night sleep by 2 hours, instead of unconscious and completely unproductive lying in bed, a person will have time to do a lot of necessary and useful things.

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These 120 minutes every day will be added to his active life and as a result, at the end of his life it will turn out that this person, unlike his couch potato neighbor, could actively enjoy work, study and even entertainment for ten years. Tempting, isn't it?

I, in those distant years, it seemed very tempting! It just didn't work out that way. If you only cut two hours from a night's rest, for some reason you start to nod off at school and at dinner, and even no entertainment comes to mind, the only thing you want most is to get to the pillow as soon as possible! .. Strange ... So, how much sleep does an adult need per day?

As you get older, you become more awake

This is also no secret to anyone. There are such average figures: infants sleep two thirds of the day; preschoolers - half a day (night + daytime sleep); schoolchildren, teenagers - 9-10 hours; youth, as well as adults - 7-9 hours; elderly people, after 60 years - 7-8 hours.

Statistics can be viewed in the table:

But these are average figures and, frankly, in the modern world, few people follow this prescription.

Sleep phases consist of fast and slow sleep. The phase of non-REM sleep lasts several hours, it is at this time that the body recovers, but waking up in the middle of such a phase is extremely difficult. The REM sleep phase lasts 10-15 minutes, it is during it that a person sees dreams and wakes up easily and simply.

Save?

Sometimes it seems that the whole world has taken the words of the ancient philosopher given at the beginning as a motto and began to mercilessly cut down on nightly rest at the sacrifice of studies, careers, household chores and even computer games. Everyone wants to squeeze more out of the day than they have, and the easiest way to do this is through sleep.

One of the famous women's magazines a few years ago conducted a survey among the fair sex. In the “most cherished desire” column, 80% of the women surveyed wrote that what they want most of all is not money or jewelry, not luxury cars or a villa on the Caribbean coast, and not even love, but sleep! Just sleep!

And what do we get as a result?

One of my good friends was very fond of watching TV in the evenings after work. And he felt so sorry for leaving an unfinished next film or some kind of program that he gradually began to go to bed later and later. At first he slept 7 hours a day, after a couple of years - already 6 and a half; in a couple of years - exactly 6, then - 5, and then - myocardial infarction! Do you know what the first thing his doctor asked him was? "How much do you sleep?"

My friend, in addition to sleep disturbance, led a very healthy lifestyle: he did not drink, did not smoke, walked every day and did not experience any special stress. The cause of a heart attack is chronic lack of sleep. His heart did not receive the necessary recuperation.

And that's not all that a person who saves on sleep can meet. He expects:

• Decreased immunity, which leads to frequent colds.
• Hypertension and other diseases of the cardiovascular system.
• Diabetes mellitus, other hormonal disorders (decrease in testosterone in adult men; increase in hydrocortisone, which leads to obesity and loss of muscle mass).
• Depression, irritability, chronic fatigue, paradoxically - insomnia.
• Deterioration of memory, concentration, attention, hence - increased injuries.
• For lovers of a slim figure, another bad news is the accumulation of excess weight.

And this is not a complete list of ailments that are caused by an unreasonable desire to steal from your body a piece of the nightly rest it needs.

How much sleep does an adult need per day: a word to couch potatoes

There are much fewer of them in percentage terms than those suffering from chronic sleep deprivation, but there are still such people. Sleeping more than 10 hours is also unhealthy. And again, this is not news. Everyone was faced with the fact that it is worth taking a nap before lunch - a headache is inevitable, and drowsiness is added to it, which is called a “stupefied state”, when a person walks inhibited, reacting badly and sluggishly to what is happening.

And if you have a chronic “oversleeping”, then you are threatened:

• Hypertension (Yes, yes! You sleep a little - the pressure rises, you sleep through the measure - the pressure rises again).
• Rapid fatigue, decreased performance, depression.
• Migraine, swelling of soft tissues.
• Decreased metabolic processes, obesity.

An amazing thing: you sleep little - you get fat and more than you need - again you get fat. Yes it is. The result is the same, but the mechanism is different. With lack of sleep, the body does not have time to rest and recover, and therefore seeks to at least accumulate more nutrients in reserve. By the way, many have noticed that after a sleepless night, the appetite is much stronger.

If a person’s night rest is too long and this continues from day to day, his metabolic processes decrease, metabolism is disturbed, food is poorly processed and absorbed, but is deposited in fat.

So let's rest as much as it is good for our body!

And how much is useful?

Generally accepted norms for an adult: minimum - 7.5; maximum - 9 hours a day. But individual needs may be different. Pregnant women need more sleep, especially during the first half of pregnancy. The duration of a night's rest for a future mother is best determined by observing her well-being, but more often it increases by 30 minutes or more.

People with persistent low blood pressure (hypotension) also need to rest more than their healthy counterparts. When playing sports, especially with heavy loads, for example, bodybuilding, it is necessary to spend at least 8 hours on a night's rest, and if the athlete still has a feeling of insufficient recuperation, then - 9.

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Particular attention should be paid to those people who work the night shift. The temptation to shorten daytime sleep is very great: life is in full swing all around, and you are forced to take a nap!

No, you need to courageously curtain the windows, warn your family not to interfere, undress and really go to bed, and not crouch in the corner of the sofa. Only then can we hope that the body will restore strength and health. After all, for him, and so the stress is to work in antiphase with biological rhythms.

Night is for sleep

What time you need to go to bed to get enough sleep is also an important question. Each organism has its own biological clock, and in order not to knock down their rhythm, it is necessary to sleep when the sun goes down below the horizon and passes in its lowest position, and stay awake when it passes in its highest position.

The sun is lowest at midnight, and therefore the most correct thing is to lie down at least an hour or two before midnight. Chronic violation of this rule will lead to insomnia, nervous disorders and even depression, fatigue, heart rhythm disturbance, and some doctors claim that this reduces life expectancy.

Humanity has always paid enough attention to the problem of night rest, even Islam speaks about the rules of wakefulness and sleep. There are not only serious treatises, but also funny ones, for example, there is a whole theory about the connection between drowsiness and the sign of the Zodiac. The conclusions are very curious, for example: Taurus needs 25 hours to sleep, and Scorpio - 1 hour, and Aquarius does not sleep at all, he just dozes.

Finally, I want to say: the words of that ancient philosopher are valid only in relation to people who are used to spending 10 hours or more in bed. All the rest must strictly see that the unreasonable cares of the day do not rob their organism of the necessary nightly rest.

On this, my article: “How much sleep an adult needs per day” came to an end.