How much need to sleep an adult person to sleep? Sleep Rate

Sleep is an important and complex process that takes place in the body. About the third part of his life a person spends in a state of sleep. It is necessary to resume the forces spent during the day. In a dream, the physical and spiritual health of a person is restored. How much need to sleep an adult person?

Duration of sleep

The necessary duration of sleep for an adult is a relative term. Sleep per day is recommended for at least 8 hours. In general, these are statistical data, and not in every case they correspond to reality.

Someone can sleep 6 hours and feel fine, but someone is missing and 10 hours.

The duration of the night rest can affect the age, well-being, physical activity and other factors.

In the first year of life of their baby, the parents lose up to 2 hours a day per day, which is about 700 hours a year.

Depending on the age, the need for sleep changes, so it is recommended to sleep:

• Newborns - at least 15 hours a day;
• Children under 2 years - 11-14 hours;
• Children from 2 to 5 years - 10-11 hours;
• Children from 5 to 13 years - 9-11 hours;
• For adolescents over 17 years - 8-10 hours;
• Sleep of an adult - 8 hours;
• People, over 65 years - 7-8 hours.

These data are considered averaged, so how much to sleep per day, each person decides for himself. The body knows how many hours of night rest it needs. It only remains for a person to listen attentively to himself.

The sleep norm in the elderly is constantly decreasing, the periods of sleep and drowses change, the duration of the night rest is shortened. Therefore, they need a day's sleep.

According to scientists who conducted a study of the duration of sleep, it was found that the longest live people who sleep from 6.5 to 7.5 hours a day.

Principles of healthy sleep

How much need to sleep an adult person? In order for sleep to benefit the body, it is necessary to follow such rules:

• A man lies down and gets up better at the same time. If you break the schedule, it can lead to sleep disorders, irritability, mood swings and in some cases to illness.
• After a dream, it's best to get out of bed immediately. If a person falls asleep again, this will lead to a deterioration of well-being.
• Time before night rest should pass in a quiet atmosphere, without activity and fuss. You can come up with a kind of ritual, aimed at preparing for bed.
• It is not recommended to sleep during the day so that there are no problems with falling asleep in the evening.
• In the bedroom there should not be a computer or TV. The time spent in bed should be spent on a night's rest.
• Do not eat heavy food before bedtime. The last reception of such food should not be later than 2 hours before bedtime. And the best option is 4 hours. You can, for example, eat an apple or drink a glass of yogurt.
• Physical stress during the day will help to fall asleep quickly in the evening.
• Before going to bed, it is better not to drink coffee and not to drink alcohol, and also to smoke.

By giving up a few bad habits, you can get a healthy and sound sleep as a result.

Do you need daytime sleep?

Is it useful to sleep in the daytime for an adult person? A short day's sleep, no more than 30 minutes a day, helps reduce the risk of heart disease. A person who sleeps during the day 3 times a week, feels better mood, attention and memory.

A day's rest is useful for people who do not get enough sleep at night. Duration of sleep more than 30 minutes can lead to difficulties that arise with falling asleep in the evening.

One category of people receives only positive moments from the day's rest, and the other has sleep disorders. In this case, the rest of the day is better to exclude.

What can lead to lack of sleep?

How many hours must an adult sleep? A systematic deviation from the necessary sleep rate can lead to poor health. Attempts to compensate for insufficient night rest on weekends only worsen the situation. Chronic lack of sleep can cause:

• Decreased immunity;
• Deterioration of working capacity;
• The onset of heart and vascular disease;
• overweight;
• Insomnia;
• Depressive state;
• Deterioration of attention and sight.

How much need to sleep an adult a day? In men, lack of sleep can lead to a decrease in testosterone production. This, in turn, leads to a loss of strength and endurance, an increase in adipose tissue and the emergence of prostatitis.

Weight gain is due to the need to replenish energy with high-calorie food. If you do not sleep enough, cortisol is produced, which is called a stress hormone. And the emerging nervous disorders people often seize.

When there is not enough sleep, a person often visits anger, irritability and depression. First of all, the nervous system suffers from a lack of night rest.

This condition can cause an increase in blood pressure and disruption of the digestive tract. Often on the face of a person you can see the effects of lack of sleep in the form of dark circles under the eyes and puffiness.

Insufficient amount of night rest can lead to violation of human biorhythms. Some changes in the body lead to irreversible processes, which alone can not be solved by man. In this case, you will need the help of a specialist.

Is prolonged sleep useful?

It is known that lack of sleep adversely affects human health. Prolonged sleep for 9-10 hours also does not benefit the body, because the adult sleep rate is about 8 hours. Because of this, there are health problems of the following nature:

• Increase in body weight;
• Pain in the head and back;
• Depressive state;
• Heart and vascular disease.

When a person sleeps a lot, he feels constant fatigue. This condition also leads to a violation of biorhythms of the body.

Spillage can trigger the onset of hormonal failure. In this state for the normal functioning of the body produces few hormones. In large quantities, the production of sleep hormones occurs.

Is it harmful for an adult to sleep much? Scientists have found that increasing the duration of sleep leads to a reduction in life expectancy.

Eating before bedtime

The quality of sleep is largely influenced by the time of eating. A person should rationally distribute the ration during the day and leave the right foods for an evening meal.

The existence of restrictions in eating food after 18 pm is not up to the end right, because going to bed hungry is bad for health and for the duration of sleep.

Before a night rest, it is better to eat light foods that will not create a feeling of heaviness in the stomach. For dinner you can use cottage cheese, chicken meat, eggs, seafood, vegetable salad.

How to sleep properly

There is an opinion that sleep better head north. This assumption is supported by the Chinese theory of feng shui, according to which the human electromagnetic field is represented in the form of a compass: the head is north, and the legs are south.

Therefore, if a person sleeps head to the north, then his sleep will be strong and healthy, and it will be easy to wake up.

How to learn to wake up early?

When a person wakes up in the early morning, he can do many urgent things, because the work capacity at this time is the highest.

Initially, it is necessary to determine: how much do you need to sleep an adult a day? It depends on this, what time to go to bed in the evening, in order to wake up in the morning in a cheerful mood.

When the sleep schedule is determined, the person will determine the motivation for early recovery. Some people use this time to solve industrial problems, while others use it for sports.

How to wake up correctly:

• It will be easier to wake up in a room in which the optimal temperature regime is observed;
• Wake up can be with the help of an alarm clock, to which it is necessary to overcome some distance;
• Some people ask their relatives or friends to help in an early waking up with a phone call;
• After lifting it is necessary to take a shower and drink a cup of coffee, which in time will grow into a certain ritual;
• Awakening must occur at the same time.

The habit of early awakening can be formed within 2 weeks and will help to solve the previously planned tasks.

How much should an adult sleep to sleep?

Considering the harm from lack of sleep or prolonged sleep, you can come to the conclusion that the sleep rate for each person is individual. If a day he sleeps no more than 5 hours, while feeling fine, then you should not worry.

It is important to listen to your body. One of the conditions: after a night of rest you need to feel cheerful and fresh.

Sometimes there are life situations where a person can sleep several hours a day and feel great. After a while, he returns to his normal sleep and rest regime.

During illness, the duration of sleep increases. Doctors advise to sleep during this period more.

This concept, like the quality of sleep, largely depends on the duration and time when a person falls asleep. It is common knowledge that people are divided into "larks" and "owls".

Each person can choose for himself the optimal sleep regime, in which he will sleep and feel good.

The sleep rate for women is at least 8 hours, and for men to stay awake, 6.5 to 7 hours is enough.

To determine how much and when to sleep, each person should himself for himself, then he will not have problems associated with poor health.