home Audience 3 The eternal question is how much sleep does an adult need per day? How much should an adult sleep per day to get enough sleep?

The eternal question is how much sleep does an adult need per day? How much should an adult sleep per day to get enough sleep?

Sleep for a person is a vital necessity. You can do without it for only a short time; after 5 days without sleep, irreversible processes are launched in the body, which as a result can lead to death.

So how much sleep does an adult need per day to always be in good shape?

A dream or a third of life

Babies sleep up to 20 hours a day. With age, the need for sleep gradually decreases and reaches an average of 7 - 8 hours every 24 hours. But this amount is about a third of a day! This means that people spend about a third of their entire lives sleeping.

Sleep is a great cure for many well-being problems

And this is not a waste of time:

in sleep, the body rests, strength is restored, tension is relieved;
the brain “processes” all the information from the past day, and it is in a dream that the material being studied is memorized;
in this state the processes of healing the body from viral and colds, immunity is strengthened;
a person adapts to the change of day and night.

Important fact! A night's rest gives not only relaxation and health.

Sleep preserves beauty and youth for those who monitor compliance with sleep and wakefulness

Knowing the benefits of sleep and how much sleep a child and an adult need per day, it becomes clear that people need to try to do everything to make this time pass as efficiently and comfortably as possible.

What destroys healthy sleep

First, information about what negatively affects sleep:

Disruption of the natural rhythm of sleep caused by nature. Such violations include, for example, night shifts, when a person is forced to work at night and rest during the day.
Disturbance in sleep duration.

Lack of sleep manifests itself as lethargy, irritability, increased anxiety, decreased attention and concentration, increased incidence of diseases (colds, acute respiratory infections, etc.) and even weight gain.

Insomnia can become a problem, as fatigue and depression the next day are already guaranteed

If you sleep more than necessary, you also feel lethargic, weak, you may have a headache, and it becomes difficult to concentrate.

Violation of the temperature regime also negatively affects the quality of night's rest.
An uncomfortable mattress or pillow can impair circulation, which can make sleep less rewarding.
Bright light and extraneous sounds will not allow a person to get enough sleep, as a result of which all the signs of lack of sleep will appear.
Eating a large meal shortly before bedtime will cause the stomach to work at night, which will prevent the body from getting quality rest.

How much sleep should a person sleep?

How much sleep a person needs per day depends on a number of indicators: age (child, adult or elderly), gender, degree of fatigue, and so on. As mentioned above, adults require an average of 8 hours of sleep per day. But for different age categories it is necessary different time.

In children, especially small ones, sleep duration reaches 12 hours

Based on research results, scientists have concluded that sleep standards for each age are as follows:

Newborns up to 4 months sleep on average 17 hours or more;
Infants aged 4 months to 1 year sleep approximately 12 – 15 hours of sleep;
in children of the second year of life, sleep ranges from 11 to 14 hours;
from 2 to 5 years – at least 10 – 11 hours;
Children under 13 years old should sleep from 9 to 11 hours;
for adolescents under 17 years old – from 8 to 10 hours;
adults require 8 - 9 hours of night rest;
older people (over 65 years old) sleep 7-8 hours.

Note! In old people, the natural rhythm of sleep changes, periods of sleep and dozing become shorter, but more often - the duration of night rest decreases, the need arises to take a nap at night. daytime.

At any age, a nap during the day will not hurt if there is a need for rest.

The information in this section about how long a person sleeps can help you create a healthy sleep schedule. It is often difficult for an adult to schedule his daily activities in such a way that he can allocate as much time for proper rest as he needs to sleep at his age. However, this is something to strive for.

When to go to bed: time intervals during which the body rests more

There is no doubt that going to bed and falling asleep are very important for a good night's rest. Only adherence to the regime can bring the most tangible results.

You need to go to bed before 24 hours, even better - at 22 hours

At this time, the number of leukocytes in the human body increases and body temperature decreases. The body gives the command - it’s time to go to bed. This is expressed in drowsiness: brain activity decreases, the person begins to yawn, sensitivity decreases sensory systems, there is a burning sensation in the eyes, the eyelids stick together.

You need to learn to go to bed at 22:00

If you ignore these signals from the body, you are unlikely to feel good in the morning - the body will not be able to fully feel everything. positive impact sleep. The morning will be late, and the state will be broken.

It is believed that sleep is most beneficial between 10 pm and 2 am.. Regardless of the circumstances, during these hours a person needs to be in bed and sleep, because the processes occurring in the body at this time cannot be started at another time. As a result, both physical and mental condition person.

Basic rules for healthy sleep

For the right approach To organize a sleep schedule, information about how much sleep an adult needs per day is not enough.

Other factors also play a role.

Daily regime. Healthy deep sleep assumes enough strict adherence daily routine - go to bed and get up at the appointed time, which means that the amount of time allotted for sleep will be constant. This rule also applies to weekends - on Saturdays and Sundays you also need to follow the daily routine.
There is no need to stay in bed after waking up. You should set yourself up for the fact that immediately after awakening there is a rise. Lying for a long time can result in falling asleep again, and, as you know, extra sleep will not bring any benefit.

You should not lie in bed for a long time; continuing to sleep may be unnecessary

Ritual before bed. About an hour before bedtime, you should indulge in some quiet activity. It's best to do certain things before going to bed every night that will eventually become associated with sleep, for example, taking a short walk or reading a book at night. Any situation that causes excitement should be avoided.
Avoid daytime naps if you have trouble falling asleep.
Remove the computer and TV from the bedroom. The time spent here should only be spent sleeping and having sex.
Don't eat before bed. The break between dinner and night rest should be at least 2 hours, even better if it is 4 hours. If hunger is very strong, then you can eat something light, for example, an apple or drink kefir.

Relaxing treatments will help you fall asleep easier and have better rest.
Moderate physical activity while awake will also help you fall asleep and stay asleep faster.
It is not recommended to drink in the evening alcoholic drinks or coffee, smoking cigarettes. These are not the most good habits have a bad effect on sleep and the health of the human body as a whole.

How to get ready for bed

Having determined how much sleep an adult needs per day, you should decide how to do it correctly.

The organization of the process of falling asleep must be taken seriously; it is important to begin preparation in advance.

You should not eat at night; dinner is best planned 4 hours before bedtime, in exceptional cases - 2 hours. If after dinner the feeling of hunger appears again, then you should not eat, you are only allowed to drink a cup herbal tea with honey or a glass of kefir.
In addition to the usual hygiene procedures, a contrast shower is recommended at night, which will help reduce the tension that has accumulated during the day.

Cold and hot shower — best start day

Before going to bed, it is not recommended to watch TV, especially movies and shows that cause anxiety, and you should not sit at the computer. About an hour before bedtime, you should give up these entertainments.
Before going to bed, it is useful to ventilate the bedroom, which will help you fall asleep easily and have a good night's sleep; fresh air is generally good for health.
For healthy, sound sleep, it is important that the room is sufficiently dark and quiet; if these conditions are difficult to achieve, you can use earplugs and special night glasses.
A relaxing massage, which you can do yourself, will help make it easier to fall asleep and make your sleep more restful and sound.
Sleeping best and healthiest is without clothes, so you should get into the habit of sleeping naked.
You should go to bed at calm state, for this you need to complete all the tasks planned for the day, let go of all problems, at least until the morning.

Eating before bed

It was already mentioned above how many hours before going to bed an adult should have dinner, but it is equally important to correctly distribute the diet throughout the day and prepare the right foods for the evening meal.

Firstly, you should forget about strict restrictions on food intake after 18 hours - Going to bed hungry is bad for your health and good sleep . This means that in matters of nutrition you should adhere to the “golden mean” - do not overeat and do not starve.

Great option for light dinner: fish and seafood with vegetables

Secondly, for dinner it is best to eat light foods that do not cause heaviness and discomfort in the stomach. Will fit well protein products, especially if they contain casein, which takes longer to digest than other proteins. For the last meal of the day, fish, chicken, eggs, cottage cheese, seafood, vegetable salad, etc. are suitable.

It’s worth giving up in the evening following products: flour and sweets, pork, nuts, potatoes, any cereals and pasta.

There is an opinion that it is most beneficial to sleep with your head facing north. Is it so?

There is no clear scientific opinion on this matter, but this statement is supported by one of the Chinese teachings of Feng Shui, which is very popular all over the world. The benefit is explained by the fact that the electromagnetic field of each person is like a compass, in which the head is north and the legs are south.

According to Feng Shui rules, the head should be directed towards the north and the legs should be directed towards the south.

Consequently, if the electromagnetic field of the body coincides with the same field of the planet, then the person is filled with strength and energy, he is happy, his sleep is strong and healthy, and awakening is easy.

How to learn to wake up early

There is a lot to be said about the benefits of getting up early. The most important thing is the opportunity to do more things, because in the early morning the human body has a high efficiency.

At first you need to decide how many hours of sleep per day is best for a particular person(adults most likely know their norm) and when to get up in the morning. The time at which you need to go to bed in order to get enough sleep will depend on these data.

Classic problem: hard to fall asleep in the evening - hard to wake up in the morning

So, your sleep schedule is set, now it's time to think about what goals will get you out of bed early in the morning. Businessmen can do this by knowing how much business value can be done during the morning hours. People who pay increased attention to their health can spend their free time on sports. Everyone must determine why they need to get up early.

Rise Ritual

The following points can be highlighted:

To make it easier to get out of bed, you need to create conditions in the house under which getting up will be comfortable. For this it is important temperature regime in the room: in a stuffy room it will be difficult to wake up, and in a cold room it will be difficult to force yourself to leave the warm bed.
For those who cannot get out of bed on their own in the morning early hours, many devices have been invented, the simplest of which is an alarm clock. But it must be at such a distance that it is necessary to reach it.

Modern technologies have gone much further - one of the latest innovations is a bed that throws off its owner if he does not get up on time, and computer program starting to format HDD, unless you enter a rather long password.

A modern alarm clock will force the owner to hit the target, otherwise it will continue to ring

Some people may prefer the idea of waking up with the help of family or friends. To do this, you should agree with them in advance about phone call V right time, unless, of course, they themselves are sleeping at such an early hour.
Immediately after getting up, you can, for example, take a shower and then drink hot coffee. If certain activities become a daily ritual, waking up early will be easier.
The rise time should not change.
You can come up with an individual system of rewards and penalties for successful and unsuccessful getting up in the morning. For example, during a week of getting up without delays, you can treat yourself to a trip to a cafe, and punish yourself for problems with an extra 5 km on the treadmill.

Formation of new habits occurs within about 2 weeks

After this time, you will not need to make any effort to follow the advice.

Sleep is a third of every person’s life; the quality of life, health and mood, the amount of energy and the ability to concentrate on important things depend on its quality. Therefore, it is so important to know how much sleep an adult needs per day in order to remain all cheerful day.

5 rules for healthy sleep and harmony in the home. Watch an interesting video:

Healthy sleep is a means of beauty. 10 rules for falling asleep. Find out from this useful video:

Rules for healthy sleep. Watch the medical video consultation:

How much sleep a person needs per day to regain strength depends on age, gender, health, physical and emotional stress. The norm of sleep for an adult is 8 hours, the same amount is allocated for work and rest. By adhering to such rules, they achieve normal functioning internal organs, systems, it also helps to avoid chronic diseases. But, as practice shows, everything is not so simple.

How many hours does it take to sleep

How much sleep should a person sleep? at different ages, depends on the mental physical activity. In sleep, the body is restored, cells are renewed, and it calms down. nervous system. The more energy you spend per day, the more you need to rest. Sleep norms for a teenager are different from small children and adults. Older people need less time to recuperate.

In addition, it is taken into account individual characteristics body: with an accelerated ability to regenerate cells, an adult can sleep for 4 hours at a time, feeling great all day. Such unique people there were Guy Julius Caesar, Marcus Aurelius, Napoleon Bonaparte, Margaret Thatcher. But Einstein, with his mental abilities, needed at least 12 hours for proper rest.

Daily value for a teenager

Babies sleep 20 hours a day, children up to school age– 12, for teenagers wellness 9-10 are required. In this case, how active the child is, physical, mental, emotional stress during the day plays a role.

On weekdays you need to sleep 9-10 hours, on weekends you can sleep off. It is not considered a pathology if a teenager gets up at 7 a.m. for a week, goes to bed at 9 p.m., and on weekends rests until 10 a.m. How much time it takes to replenish the energy potential of a student, junior high school student, or high school student directly depends on their workload during the day.

Students with an average level of academic performance get enough sleep much faster. Excellent students need 2 hours more to sleep.

However, there are certain standards. It is useful to sleep so much that after waking up you don’t feel weak, tired, or have a depressive mood. Average values remain in the range of up to 10 hours per day.

Sleep duration for an adult

According to experts, the norm for an adult per day is 8 hours. In this case, as in the case of adolescents, the level of physical and mental workload is taken into account. It takes longer to restore energy after intense mental activity than after physical fatigue. The dream period is extended to 10-12 hours.

The maximum amount of time to sleep is required by people engaged in mental work; men over 55 need the minimum amount of rest. American scientists conducted a study, the results of which announced that a woman needs to sleep 20 minutes more than a man at her age rests. If at 30 years old the husband rests for 8 hours, the wife should sleep until 8.20.

How much sleep per day for an elderly person

People over 60 years of age require a minimum amount of sleep. The feeling of drowsiness appears with the onset of darkness. They go to bed no later than 22.00, in winter - 20.00. The duration of night sleep is no more than 6 hours, and this is the norm for this age.

How much sleep an older man needs depends on his physical activity, the same goes for women. Older people wake up at 4 am. However, the feeling of fatigue quickly sets in during the day. It takes at least 30 minutes to rest. Rules healthy regime– avoid lack of sleep, do not sleep longer than 8 hours.

The most useful time period for sleep

Sleep duration is not the best important factor to feel healthy and energetic. The time at which a person goes to bed plays a role.

Experts say that when you sleep until 24:00, the nervous system and psycho-emotional background are restored, and the brain rests.

Before midnight, hormones are produced that are necessary for the full functioning of absolutely all systems in the body. Every person needs to go to bed before 24:00 at night; if time is lost, in the morning you will be left feeling tired and weak.

Sleep during the day: is it necessary or not?

Daytime sleep can replenish energy deficit, reboot the system, and increase performance. How much sleep you should get depends on several factors. If you feel tired, it is enough to sleep for only 5 minutes, and sleep for half an hour will replace 2 hours of night rest.

Ideally, a child needs 1-3 hours of sleep during the day, depending on age. Preschoolers need more time to replenish energy. High school students should rest after classes for only 15-30 minutes.

Daytime rest for an adult is a luxury. But if you manage to sleep even for 5 minutes, a person will feel a surge of strength and energy. This regime prevents the development cardiovascular diseases, normalizes metabolism, hormonal background. I also have dreams during the day and go through the same stages as at night.

Lack of sleep or oversleeping - how much sleep

Adequate sleep for the most severe fatigue should not exceed 12 hours. If a person takes a long nap, excessive amounts of the sleep hormone melatonin are released. Daytime sleepiness appears headache, dizziness, depression, decreased ability to work, distracted attention.

People who lack sleep feel much the same way. First place comes autonomic disorders, violation brain activity. Irritability, aggressiveness, decreased concentration, attention, and memory impairment are observed. A person is unable to make important decisions or cope with assigned tasks.

When to go to bed

The duration of sleep is calculated by experts based on its structure. Every night the human body goes through a slow and fast dream phase. Initially, drowsiness occurs with a decrease in brain activity, of cardio-vascular system. Attention and perception of information are dulled.

NREM sleep goes through 4 stages - falling asleep, shallow sleep, moderate sleep, deep sleep. Presumably, all these processes last 1.5-2 hours.

During this time, energy costs are restored and the body rejuvenates. Awakening is problematic, unwanted. If a person is woken up at this time, he will be like a squeezed lemon all day.

The fast phase lasts 15-20 minutes. Brain activity is similar to the waking state, but the body is completely relaxed. Awakening is easy, does not have any effect negative influence on the condition, since the body has already gained strength. During the night, 6-8 repeating cycles take place. A person may fall asleep quickly and then wake up in the middle of the night when it ends. fast phase. If you stay further in bed, dozing and falling asleep will follow again.

The young man needs to go to rest no later than 22.00. If you need to get up at 5.00 am, you should fall asleep at 21.00. How many hours does a child sleep - about 12, and based on this you need to count the time when to put him to bed.

How much sleep do you need?

Rest from active brain activity is the main task of sleep. You should sleep at least 4 hours, but be sure to go to bed at a certain time no later than 23.00. The duration does not play a special role if you go to bed after midnight. The most important time missed.

How much people sleep depends on energy expenditure last day, and the state after awakening is from the future. If a solution is needed important issues, the brain will not perceive information fully, therefore, the person will not be able to orient himself. If you spend the new day relaxing in nature, in pleasant company, there won’t be much discomfort. In general, you need to get at least enough sleep to be able to think clearly during the day. This figure is different for everyone and is determined empirically.

How to organize healthy sleep

In a person's life, sleep makes up more than half of the time. There is an opinion that everything interesting people wake up. But this does not mean that if you shorten the rest period, life will seem brighter. It is important to get enough sleep, gain strength, and replenish your energy potential.

Conditions for a good rest:

go to bed no later than 22.00;
eliminate noise, do not surf the Internet immediately before bed;
Ensure darkness in the room, without indicator lights, lighting, or street lamps;
To fall asleep quickly, it is recommended to drink a glass warm milk, chamomile tea, take a bath;
choose a comfortable pillow;
It is advisable not to sleep on the right side or stomach;
Wake up no later than 8.00, otherwise symptoms of oversleeping will begin.

A proven sleeping pill before bed is sex. The body and nervous system relax, and sleep comes faster.

Sleep disorders

Night sleep disturbance is manifested by insomnia and daytime sleepiness. The human body does not receive enough energy, cannot fully compensate for the costs of systems, and deviates from the norm. This leads to somatic pathologies and health problems.

Consequences of an unhealthy lifestyle:

Normal sleep duration was established based on multiple observations and studies. If you deprive your body of proper rest, it decreases defensive reaction, the risk of developing chronic diseases and cancer increases.

Sleep is an integral part of the life of any person, the basis of health and Have a good mood. The most interesting thing is that most people perfectly understand how important a full-fledged night sleep, but only a few pay due attention to this process, including time. Moreover, some even worsen the situation by taking various stimulants (coffee, energy drinks) to overcome natural desire body to rest.

Note. Typically, women sleep more than men and experience less deep sleep that is easier to interrupt.

A person's need for sleep depends on many factors, including age, lifestyle, physical fitness, stress level, profession and even genetics. World-class experts and scientists from different countries team up and conduct large-scale research to determine how much sleep people need. It is impossible to establish the exact number of hours that would suit everyone, but the optimal range has been found. Next, we will tell you how much sleep a person needs, including adult men.

Sleep time depending on age (hours per day)

Newborns (0-3 months) - 14-17

Infants (4-11 months) - 12-15

Toddlers (1-2 years) - 11-14

Preschoolers (3-5 years old) - 10-13

School age children (6-13 years old) - 9-11

Teenagers (14-17 years old) - 8-10

Youth (18-25 years old) and adults (26-64 years old) - 7-9

Older generation (over 65 years old) - 7-8

Important. An adult, both a man and a woman, needs to sleep from 7 to 9 hours a day.

In order to determine the exact number of hours a particular person needs to sleep, it is necessary to conduct several tests, compare the results and settle on the optimal one. Observe how your body reacts to different durations of sleep at night.

Pay special attention to your mood during the day, energy and overall well-being. During the experiment, follow healthy image life, that is, give up bad habits, eat right and exercise.

Even on weekends, go to bed and get up at the same time, that is, on a schedule.

Avoid stressful situations and unnecessary worries in general and especially before bedtime.

Sleep on a comfortable mattress and pillows.

Before going to bed, perform various relaxation practices - meditation and yoga.

Try to maintain a comfortable temperature for sleeping in the bedroom (18-19° C), ventilate the room, exclude extraneous sounds and bright light.

Do not drink alcohol or caffeine before bed, do not eat at least 2-3 hours before bed, and do not smoke.

Take a warm bath before bed and read interesting books.

Exercise daily (at least do exercises).

Stop using gadgets and watching TV at least 30-60 minutes before bedtime.

If you can't fall asleep within 20 minutes, it's best to get out of bed and do something relaxing (reading or listening to music) until you feel sleepy.

Regular lack of sleep leads to irritability, stress and depression, promotes weight gain, reduces immunity and impairs memory. According to statistics, adults who sleep between 7-9 hours a day live significantly longer and happier.

What time should you go to bed?

More often than not, habit and favorite evening activities determine the hours people go to bed. Getting out of bed is due to the need for professional, family and social life. Additionally, some people are considered larks (early risers) and others are night owls (late risers). At the same time, each type can feel great, be cheerful and maximally productive during the day.

That is, there is no universal answer to the question of what time you should go to bed. It is known that for healthy sleep an adult needs from 7 to 9 hours a day, so at a minimum you should stick to a schedule that fits into this range. According to scientists, the optimal time to go to bed is between from eight o'clock in the evening to midnight.

Important. Every hour of sleep before midnight is worth two hours after midnight.

In conclusion, we note that if a person experiences symptoms such as sleepiness during the day, regular snoring, leg cramps, difficulty breathing, prolonged insomnia or other sensations that prevent you from getting a good night's sleep, then you should consult a doctor. On average, sleep takes up a third of a person’s life, so try to make this process as comfortable and beneficial for the body as possible.

Adequate healthy sleep is necessary for living beings every day. The baby's body is designed in such a way that most time he sleeps. Physiology human body changes with age. Growing up, people do not feel the constant need to sleep; in the process of getting to know the world around them, it becomes a pity to waste time on sleep. But, with age, people begin to appreciate this ability to rest, relax and recuperate. In adulthood, you have more time for sleep, which, alas, does not always “come” due to illness. Or the person does not know how to organize a vacation.

Does a person need sleep?

How much sleep does a person need per day, and why does a living organism need sleep? What signs indicate that you haven't had enough sleep? How to prepare for bed so that you can have a great rest and sleep? The need for sleep is necessary in order to:

In a dream, the information received is processed. Phase REM sleep increases brain activity. For people with mental work, the need for sleep increases.
Sleep normalizes metabolism and strengthens the immune system. Constant lack of sleep can cause frequent illnesses.
Sleep relaxes and satisfies the need for rest. This explains the desire to take a nap during illness. The body must recover.

Healthy sleep

A calm, measured sleep is the key to vigor, well-being and health! Lack of sleep, for example, can lead to migraines or excess weight among women. People who stick to a daily routine, go to bed at the same time, sleep about the same number of hours every day, and as a result live longer than those who sleep irregularly. Lack of sleep is a cause of cardiovascular diseases. What needs to be done to make sleep healthy, strengthening and restorative? How much sleep should a person sleep per day for sleep to fulfill its purpose? Expert advice:

Forward: How to fall asleep quickly if you don't want to sleep?

Compliance with the regime. Sleep will bring maximum benefits and will not harm if you stick to the schedule. Take the example of small children, even on a day off they wake up at the same time - this contributes to the ideal functioning of biorhythms.
Duration of rest. Neuropathologists answered the question about how many hours does a person need to sleep per day?: Sleep duration lasts 7-8 hours. Uninterrupted sleep is healthy sleep that should last about 6 hours. If sleep is intermittent, restless with awakening - about 8 hours. So for normal life And feeling great It is enough to sleep from 6 to 8 hours.
Program your body to sleep, develop reflexes. For example, read a chapter from your favorite book, drink a glass of yogurt, do light relaxing exercises, take a shower. After some time, the body will get used to it and will “work” itself after similar actions.
Don't eat too much and fatty foods at night, do not drink tonic drinks. You won’t torment yourself with the question “how much sleep does an adult need to get enough sleep” if you start using healthy food. Your Body, in gratitude, will sleep exactly as much as it needs to recover.
Comfortable place to sleep. Choose an orthopedic mattress and pillow: back muscles and cervical vertebrae must rest while simultaneously supplying the brain with blood. An uncomfortable sleeping position or the wrong mattress can lead to morning headaches and chronic fatigue.
Sleepwear. Choose the most comfortable things, guided by the principle, the less the better, give preference to natural fabric.
Ventilate the room.

Forward: Choosing sleep pills without prescriptions at the pharmacy

Signs of lack of sleep

How many hours should a person sleep to avoid consequences and not harm his health? A person who lacks rest may not even realize it. A decrease in the quality and duration of sleep is expressed by the following symptoms:

irritability;
difficulties with memory and concentration;
fatigue, apathy;
excess body weight;
risk of developing diabetes;
decreased immunity;
decreased motivation and difficulty making decisions;
susceptibility to infections.

Recommendations from experts and a detailed answer to the question: “how much sleep should an adult sleep?” will help you maintain long-term activity and full life. Healthy sleep is the basis for good health and achieve success in business!

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I know a lot of people who don't get enough sleep and still think everything is fine. We often grossly underestimate the importance of sleep for our physical and mental health. I recently read a study in which people were asked what they considered the pillars good health. So, 99.9% put “exercise” first, then 93% put nutrition, and less than 2% - proper sleep. Why? Perhaps in our pace of life, sleep has a modest place. But this is in vain. Sleep is important, both in quantity and quality. During sleep, the body rests, not so much from physical activity, but from the influence of our mind and intelligence. Yes, yes, often it is we ourselves who do not allow ourselves to be healthy, constantly limiting ourselves both physically and psychologically; we don’t allow ourselves to “hear” what our body is telling us about how to become and be healthy. Our body knows this; he knows what to eat for health, what to drink, how to eat and drink, what to do and what not to do, how much sleep and how to breathe. But we don’t hear him, so the only loophole left for him is sleep, but even in this we limit him. I already wrote about it once; So, although sleep is a manifestation of the guna of darkness, nevertheless, it is necessary so that the body can recover, as long as our consciousness does not interfere with it.

What a benefit good night we get? Energy, clear mind, good metabolism, fast recovery. Sleep is essential for the body to function optimally.

Sleep is also different from rest. Rest is a withdrawal from current activities (work), usually aimed at maintaining the body and everything connected with it; it can also be a change of activity to something more enjoyable and less tiring.

Sleep is a temporary “disconnection” of our consciousness from controlling the body so that the body can do internal “cleaning” and restore the energy and functioning of the systems. I have noticed more than once that when you act during the day, your breathing is shallow, superficial, because... We get used to breathing incorrectly in isolation from nature. However, as soon as you lie down to take a nap, your breathing immediately deepens and becomes full, i.e. the body returns to its “healthy self” when we sleep.

At Stanford University, at the Center for the Treatment and Diagnostics of Sleep Problems, they conducted a survey in which they found that people (we were talking about Americans) know little about sleep and its importance for health and life in general. Some people think that you need to sleep less as you age; and in order not to fall asleep while driving, they turn the radio on all the way; or that one can adapt to working at night (this is how young people as students undermine their health).

The problem that this survey revealed is that people do not realize how important proper sleep is for health.

How Many Hours Should a Person Sleep: Myths About Sleep

Myth 1. The older you get, the fewer hours you need to sleep. There are some interesting details here. Firstly, it is true that with age a person’s need for sleep may decrease, but this happens when the person is healthy (both physically and mentally) and he or she leads a more or less natural lifestyle. For ordinary people, according to a survey from Stanford, the number of hours of sleep per day does not change or decrease with age. If a person has trouble sleeping, this is not normal with aging, and cannot be explained by a “decreased need for healthy sleep.”

Myth 2. If you attract external stimuli, you can drive away sleep (like the sound of the radio when driving a car). However, research has shown that these are unreliable methods of staying awake and can lead to sad consequences, if used regularly.

Myth 3. Human body can adapt to anything, including night work. This misconception is common to 71% of Americans (I don’t know what the statistics are for Russia). The problem is that the body will never adapt. It's all about the "internal clock" or biorhythms of the body, which correlate with the time of day. It was not for nothing that the Lord God made it so that it is light during the day and dark at night, which means you need to sleep. 🙂 It’s just that our internal clock is regulated by periods of light and darkness. When it’s dark, the “program” kicks in and we want to sleep. Of course, people can successfully set all their clocks to hell, especially when they are young, and think that they “learn better” at night. However, time will pass, and from somewhere all sorts of sores and other nonsense appear, and we don’t know why this is happening to us?!…

Myth 4. Snoring is not harmful as long as it does not bother others and allows you to get enough sleep. The consequences of such an illusion can be disastrous. A temple may indicate the presence of apnea, a potentially life-threatening disorder. If you wake up frequently at night, your wakefulness during the day may suffer, increasing your risk of accidents and heart problems.

How Much Sleep Should You Sleep Per Day?

On average, an adult needs to sleep 6-8 hours a day. Of course, we are talking about continuous sleep, because... With interrupted sleep, the body's recovery time may increase. There are people who have excellent health and live in harmony with themselves and the world around them, who only need 4-6 hours of sleep, and at the same time their body is truly restored. But they come to this naturally, and not inventing the number of hours of sleep.

How much sleep does a teenager need? The same as for an adult. True, sometimes teenagers sleep more, but usually this is not a problem, because... the body is growing. The child can sleep even longer, which is what we see; for example, newborns can sleep “half a day at a time.” Main criterion“Sleepiness” is a feeling of freshness and energy after waking up. If you don't sleep well, then you definitely need to treat these disorders, because... they affect the state of the body as a whole, its functioning.

How to Fall asleep?

- Don't watch TV before bed

- Don't drink coffee before bed; In general, it is better not to drink it later than 6-8 hours before going to bed. It's better not to drink at all. As for alcohol, although it relaxes muscle tissue, he may break natural cycle sleep, so it’s also better not to use it at all

- Do not sit at the computer right before going to bed; this also applies to tablets, cell phones, etc. Electronics have a negative impact on your ability to fall asleep. Better book then read it.

- The ideal option is a short walk on fresh air before bed, if possible. This way the body will get into its natural environment, which will restore normal life cycles in it, and will allow you to plunge into a healthy sleep.