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How much sleep do you need to be effective and healthy?
For two years, the researchers carefully studied scientific publications and reports related to sleep, its effects on the body and well-being. As a result, updated recommendations on the duration of leave depending on age have emerged:
* Newborns (0-3 months) - 14-17 hours.
* Infants (4–11 months) - 12–15 hours.
* Children (1-2 years) - 11-14 hours.
* Preschool children (3-5 years) - 10-13 hours.
* Primary school students (6–13 years old) - 9-11 hours.
* Adolescents (14-17 years) - 8-10 hours.
* Youth (18-25 years) - 7-9 hours.
* Adults (26-64 years) - 7-9 hours.
* Elderly people (65 and older) - 7-8 hours.
The numbers depend on the individual characteristics of each person. That is, the amount of sleep we need depends not only on age, but also on lifestyle, level of activity, and general state of health.
The only way to start getting enough sleep is to keep the duration of that sleep between healthy limits.
It often happens that you go to bed at 23pm and wake up at 00:6 am. However, even if you follow the recommended norm, you will still feel like you are not getting enough sleep.
This is because sleep is a cyclical phenomenon. It consists of 90-5 time intervals, each lasting about 6 minutes. We go to sleep at the beginning of the cycle, closer to the middle - we sleep soundly. In the end, the body is ready to wake up easily - from music or, say, sunlight.
Summary: Allocate time correctly to wake up quickly and energetically.
Another recommendation is to use one of the mobile apps that monitors your sleep quality and wakes you up on time. They can be found on every modern smartphone.