How many hours of sleep do you need each day to stay healthy? In theory, sleep takes up about 7-9 hours of a day, and everyone spends about 1/3 of their time sleeping. But do people’s bodies really respond to so much sleep? Today I will introduce it to you in detail.
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How many hours of sleep do I need each day to stay healthy?
Sleep plays an extremely important role in eliminating and repairing damaged cells in the body, however, as life gets hectic, the need for sleep seems to be forgotten. In some cases, people slept more than 8 hours a day and still felt sleepy, while in other cases, people reported that they only slept about 4 hours a night and still felt healthy.
Everyone has completely different needs for sleep, eating and thinking. And of course there’s the question of “how many hours of sleep do we need in a day to stay healthy?” There are also different answers. The amount of sleep each night is determined by scientists and largely depends on each person’s age.
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Age-specific nightly sleep recommendations Yes:
Newborn (0 years – 3 months): 14 – 17 hours/day.
Newborn (4-11 months): 12-15 hours/day.
Toddlers (1-2 years): 11-14 hours/day.
Kids in kindergarten (3-5 years old): 10-13 hours/day.
Students (ages 6-13): 9-11 hours/day.
Adolescents (14-17 years): 8-10 hours/day.
Adults (18 – 64 years): 7 – 9 hours/day.
Senior (65+): 7-8 hours/day.
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However, in some cases, you need to sleep may be more or less than suggested, depending on many factors, such as:
1. Genetic factors
Inheritance determines people’s How many hours of sleep the body needs each night, and certain genetic mutations affect how long people need sleep, what time of day people prefer to sleep, and certain responses to symptoms of sleep deprivation.
Specifically, people with the genetic mutation get enough sleep within 6 hours, while people with normal genetic makeup need to get enough sleep within 8 hours. In addition, there are some strange genetic mutations that are negatively affected by not getting enough sleep or experiencing deep sleep.
The hereditary sleep time cannot be easily changed, and there is no way to specifically determine whether everyone has a genetic mutation. Therefore, you need to pay attention to whether you have enough sleep according to your own feelings.
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2. Sleep quality
Sleep quality is one of the main factors that determines how much sleep people need. If you sleep poorly and wake up feeling tired, you need more time for your body to rest. On the contrary, if everyone sleeps well, maintain it to have a healthy body.
Several studies have shown that poor sleep quality and short sleep duration can negatively impact health. Therefore, it is not only necessary to focus on getting enough sleep, but also to ensure adequate sleep.
When people are often sleep deprived, they may face sleep disturbances and negative effects on sleep quality, such as breathing disorders, sleep apnea. If you’re constantly feeling like you can’t sleep or feel tired for no apparent reason, it’s a good idea to see your doctor, as this can be a sign of a variety of medical conditions.
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Secrets for better nightly sleep
Because the quality of sleep each night is extremely important, try to get a full night’s sleep. Here are some suggestions for improving your sleep:
First, establish a scheduled sleep time and apply it regularly. The habit of going to bed at the same time and at the same time every night will help maintain your biological clock. If you sleep irregularly, sleep quality and duration can suffer.
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Secondly, choose a relaxation routine before going to bed, let the body relax, sleep better. For example, listening to a melodious song before bed has been shown to improve sleep quality quite well.
Also, create a quiet and comfortable sleeping space. A dark, quiet bedroom and a comfortable temperature can help you sleep better. NoteRemember, do not exercise too vigorously, do not do strenuous exercise or warm up before going to bed. Minimize caffeine, alcohol, and nicotine intake to improve sleep, especially in the afternoon and evening.
References
What is the importance of sleep? “Medical Reviewer Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP July 21, 2019
“How to improve sleep quality? » Medically reviewed by Chaunie Brusie on February 4, 2020