Therefore, it is not in vain that scientists tried to figure out whether it is better for a teenager, and at the same time, when he should go to bed and get up.
Everyone knows that it is difficult to get people aged 15-18 out of bed in the morning. It turned out that this is not just a whim, but a feature of the body at an age when you want to go to bed and wake up later, which is typical for night owls. On average, people aged 17-18 years with a typical schedule of getting up in the morning do not have enough sleep for about an hour and a half, scientists from the USA found after examining 53,689 people over 12 years until 2014.
The best time for teenagers to wake up is 12:30 pm, which in practice is not followed at all. This regime is the complete opposite of the sleep-wake regime for people over 60, who with age turn into “larks”; moreover, they go to bed no later than 11 pm.
Interestingly, already at the age of 19, most teenagers gradually lose the need to wake up in the middle of the day.
As is known, humans have biological ones, the functioning of which is noticeably affected by light. But modern teenagers most often fall asleep with backlights and tablets in which blue light predominates. According to a number of experts, it is possible that the light from them disrupts the functioning of the circadian clock, the chronometer of processes in the body.
Men have been observed to sleep longer than women, perhaps because women see less natural light due to their numerous .
Thus, the time of sleep and rising varies depending on the age, gender and chronotypes of people (“night owls” and “larks”). The study notes that women in the first half of their lives (up to age 40) are more early risers than men due to hormonal changes body. The average sleep time between 17-18 year olds and 60 year olds was 90 minutes and occurred at 4:30 am and 3:00 am respectively. In reality, older people go to bed no later than 11 pm with eight hours of sleep and wake up at 7 am, but young people do this on average an hour and a half later.
Hormonal changes may be involved in these rhythms, as well as women's family responsibilities, shift work, as well as somatic and mental disorders(depression, for example), bedroom lighting conditions, passion for something.
The studies were carried out on weekends so that the need to get up for work or other urgent matters was eliminated.
An interesting question is about the spread of people’s chronotypes in the context of “night owls” and “larks”. These differences turned out to be amazing: the difference between them reaches 60% and in some cases can reach 10 hours between different people. (Remember, for example, how I. Stalin worked - he began to work in the late afternoon and strained others most nights, drawing into the same rhythm the party and state apparatus where they were different types people according to their individual characteristics sleep and wakefulness).
Returning to teenagers aged 17-18, it becomes clear that they are recommended to start school or work no earlier than 8:30 in the morning. The young people studied slept poorly, woke up at night and were sleepier during the day - and this is an unpleasant reality of our time. It is clear who is to blame for this - not only itself, but also social networks growing like mushrooms after rain on the Web. Scientists found that the more teenagers sent text messages before going to bed. in social networks, talked, played, the worse they slept.
As an afterword, you need to pay attention to one detail - when changing the clock to daylight saving and winter time, as is done in most countries of the world, the indicated boundaries of sleep require reflection. The point is that we are talking here about more than just one hour. Experts say that modern times and without movement" summer Winter“And so it was shifted by another hour, and go figure out the recommended start and end times of sleep.
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We'll sleep it off in the next world!
People's Hope
Indeed, why spend approximately a third of your life sleeping if the “lost” time can be used for good purposes? For example, announce on the grid: “Go! I created! Or read the summary. In the first case, we play and relax the brain, and in the second, we enrich it. It would seem like a profit! But it says the opposite: lack of sleep does not give the brain proper rest and leads to a decrease in cognitive functions, worsening reactions and memory lapses.
The situation is aggravated by the fact that people cannot soberly assess the weakening of their mental and physical abilities, believing that they are in optimal condition. Thus, a sleep-deprived person begins to lose at least in front of himself, but who sleeps normally. Lost hours of sleep certainly have an impact bad influence both professional and personal life each person.
You've probably heard that the average amount of sleep for an adult varies around 7-8 hours every day. Is it really? Maybe you need to add a little or, conversely, subtract? How much sleep do you need in childhood, adolescence and adolescence? The answers to these questions are presented in a detailed study by the American National Sleep Foundation (USA), non-profit organization with a 25-year history of studying sleep-related phenomena.
A group of 18 researchers studied more than 300 (!) scientific papers in the field of sleep and based on them made a number of conclusions about the norm of rest.
This is the first time that any professional organization developed age-specific recommendations for sleep duration based on a rigorous systematic review of the global scientific literature regarding the effects of sleep duration on health, productivity and safety.
Charles Czeisler, professor at Harvard Medical School
As expected, the younger the person, the more sleep his body needs to rest. Thus, newborns should sleep up to 2/3 of the day, while seven hours will be enough for older people.
The report by Charles and his colleagues confirms the previously stated framework of 7-9 hours of daily sleep. Of course, this is an average figure, which some will find too exaggerated, such as supporters. But science does not have reliable information confirming the safety of such recreational techniques.
But scientists boldly say that. Stick to the norm, and your remaining 15–17 hours of wakefulness will be marked by quality, benefit and pleasure!
But what to do if sleep doesn’t come? Find out how to get rid of insomnia.
Even if you managed to get enough sleep over the weekend, every morning on Monday, Tuesday and all other days we wake up as if we haven’t slept for a month. So how many hours a day does a person need to sleep to get enough sleep for an adult, teenager, child or pregnant woman?
How much minimum sleep does a person need per day?
How much sleep does a person need per day at a minimum? Some people say that on the weekend you can get enough sleep for the whole week. Others say you need to sleep 7 hours every day. Still others are convinced for some reason that they need to go to bed at 10 pm every day in order to wake up rested. In general, there are many advisors and opinions, but which statement will be correct? Let's figure it out.
Harsh statistics scream left and right that the adult population is catastrophically deprived of sleep. Moreover, he does not get enough sleep despite the fact that now there are much fewer working hours per day.
And it doesn’t matter who (or what) is to blame for this: electronic gadgets, severe stress, annoying thoughts about school or work.
Ideally, in order to get enough sleep, a person should sleep as many hours a day as he specifically needs to sleep. The human body is designed in such a way that it wakes up as soon as it feels rested.
Sleep rules
There are several points that will be useful for you to know:
- Contrary to the misconception that a person needs 7-8 hours to get enough sleep, to get enough sleep he needs 2 times 3-4 hours. In this case, there should be a break of 1-2 hours between these approaches. This method has been studied and proven by many scientists who have studied stress and ways to get rid of it. The same method was mentioned in documents of the Middle Ages and Modern times. People of those times spoke of precisely two periods of sleep as something self-evident.
- Scientists noticed an improvement in the health of those who went to bed between 6 and 8 hours. But despite the significant improvement in well-being, sleep duration and health status, experts noted that people who sleep more than 8 hours have a higher mortality rate than those who do not get enough sleep.
The duration of sleep and constant lack of sleep indicate severe stress. If a man for a long time can't sleep, this speaks volumes about him feeling unwell(mental or physical).
By the way! For our readers there is now a 10% discount on any type of work
So how much sleep do you need?
In general, what time you should go to bed is all individual. For example, after a grueling workout, an athlete needs a longer recovery time. A counterweight office worker A person who sits at a desk all the time needs less sleep.
Likewise, infants should sleep longer than older people. You can find out what exams you took in 10th grade in the USSR from our other article.
And yet there is an obvious problem: even today there is hardly a single student, teenager, pregnant woman, child or any other person who can switch to sleeping twice a day, as was recommended to do in ancient times.
So just try to sleep no longer than 8 hours. And if you can’t sleep even 6 hours, have pity on yourself - you shouldn’t pore over writing tests, coursework, and dissertations at night. Turn to those who can lighten your burden and prolong that long-awaited sleep!
Sleep is an important and complex process that occurs in the body. A person spends about a third of his life in a state of sleep. It is necessary to renew the energy spent during the day. In a dream, a person’s physical and spiritual health is restored. How much sleep does an adult need?
Sleep duration
The required duration of sleep for an adult is a relative concept. It is recommended to sleep at least 8 hours a day. In general, these are statistical data, and not in every case they correspond to reality.
Some people can sleep 6 hours and feel great, but for others 10 hours is not enough.
The length of night's rest can be affected by age, health, physical exercise and other factors.
In the first year of their baby’s life, parents lose up to 2 hours of sleep per day, which is about 700 hours per year.
Depending on age, the need for sleep changes, so it is recommended to sleep:
- for newborns - at least 15 hours a day;
- children under 2 years old - 11-14 hours;
- children from 2 to 5 years old - 10-11 hours;
- children from 5 to 13 years old - 9-11 hours;
- teenagers over 17 years old - 8-10 hours;
- adult sleep - 8 hours;
- people over 65 years old - 7-8 hours.
These data are considered average, so each person decides for himself how much sleep he needs per day. The body knows how many hours of nightly rest it needs. A person can only listen carefully to himself.
The rate of sleep in older people is constantly decreasing, periods of sleep and dozing are changing, and the duration of night rest is shortening. Therefore, they have a need for daytime sleep.
According to scientists who conducted research on sleep duration, it turned out that people who sleep 6.5 to 7.5 hours a day live the longest.
Principles of healthy sleep
How much sleep does an adult need? In order for sleep to benefit the body, you must follow these rules:
- It is better for a person to go to bed and get up at the same time. If your routine is disrupted, it can lead to sleep disturbances, irritability, mood swings and, in some cases, illness.
- After sleep, it is better to get out of bed immediately. If a person falls asleep again, this will lead to a deterioration in health.
- The time before a night's rest should be spent in a calm environment, 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 to avoid problems falling asleep in the evening.
- There should not be a computer or TV in the bedroom. Time spent in bed should be spent resting at night.
- Don't eat heavy food before bed. The last meal of such food should not be later than 2 hours before bedtime. A the best option- 4 hours. You can, for example, eat an apple or drink a glass of kefir.
- Physical activity during the day will help you fall asleep quickly in the evening.
- Before going to bed, it is better not to drink coffee or drink alcohol, or smoke.
Having given up several bad habits As a result, you can get healthy and sound sleep.
Do you need a nap during the day?
Is sleeping during the day beneficial for an adult? Short nap, no more than 30 minutes a day, helps reduce the risk of heart disease. A person who naps 3 times a week during the day experiences improved mood, attention, and memory.
Daytime rest is useful for people who do not get enough sleep at night. Sleeping for more than 30 minutes can lead to difficulty falling asleep in the evening.
What can lack of sleep lead to?
How many hours should an adult sleep? Systematic deviation from required norm sleep can lead to poor health. Trying to compensate for a lack of sleep on weekends only makes things worse. may cause:
- decreased immunity;
- deterioration in performance;
- the occurrence of heart and vascular diseases;
- overweight;
- insomnia;
- depression;
- deterioration of attention and vision.
How much sleep does an adult need per day? In men, lack of sleep can lead to decreased testosterone production. This, in turn, leads to a loss of strength and endurance, an increase in adipose tissue and the occurrence of prostatitis.
Weight gain occurs due to the need to replenish energy with high-calorie foods. When you don't get enough sleep, cortisol is produced, which is called the stress hormone. And the emerging nervous disorders people often overeat.
With insufficient sleep, a person is very often visited by anger, irritability and depression. The nervous system suffers primarily from lack of night rest.
This condition can cause high blood pressure and disruption of the gastrointestinal tract. Often on a person’s face you can see the consequences of lack of sleep in the form dark circles under the eyes and puffiness.
Insufficient night rest can lead to disruption of human biorhythms. Some changes in the body lead to irreversible processes that a person cannot solve on his own. In this case, you will need the help of a specialist.
Is long sleep beneficial?
It is known that lack of sleep negatively affects human health. Long-term sleep of 9-10 hours also does not benefit the body, because the average sleep for an adult is about 8 hours. Because of this, the following health problems arise:
- weight gain;
- pain in the head and back;
- depression;
- heart and vascular disease.
When a person sleeps a lot, he feels constantly tired. This condition also leads to disruption of the body's biorhythms.
Oversleeping can cause hormonal imbalance. In this state, few hormones are produced for the normal functioning of the body. IN large quantities sleep hormones are produced.
Is it harmful for an adult to sleep a lot? Scientists have found that increasing sleep duration leads to a reduction in life expectancy.
Eating before bed
The quality of sleep is largely influenced by the timing of meals. A person must rationally distribute the diet throughout the day and leave the right products for an evening meal.
The existence of restrictions on eating food after 18 pm is not entirely correct, because being hungry is harmful to health and to the duration of sleep.
Before a night's 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, eggs, seafood, and vegetable salad.
How to sleep properly
There is an opinion that sleep better with your head on North. This assumption is supported by the Chinese teaching 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 with his head to the north, his sleep will be sound and healthy, and it will be easy to wake up.
How to learn to wake up early?
When a person wakes up early in the morning, he can do many urgent things, because his productivity is at its highest at this time.
Initially, you should determine: how much sleep does an adult need per day? It depends on what time you go to bed in the evening in order to wake up in a cheerful mood in the morning.
When the sleep schedule is determined, the person will determine the motivation for waking up early. Some people use this time to solve work-related problems, while others use it to play sports.
How to wake up correctly:
- it will be easier to wake up in a room where the optimal temperature is maintained;
- you can wake up using an alarm clock, to which you need to travel some distance;
- some people ask family or friends to help them wake up early with a phone call;
- after getting up, you should take a shower and drink a cup of coffee, which over time will develop into a certain ritual;
- awakening should occur at the same time.
The habit of waking up early can be formed within 2 weeks and will help solve previously planned tasks.
How long should an adult sleep to get enough sleep?
Considering the harm from lack of sleep or prolonged sleep, we can come to the conclusion that each person’s sleep norm is individual. If he sleeps no more than 5 hours a day and feels great, then there is no need to worry.
It is important to listen to your body. One of the conditions: after a night's rest you need to feel alert and fresh.
Sometimes there are life situations when a person can sleep several hours a day and feel great. After some time, he returns to his normal sleep and rest patterns.
During illness, sleep duration increases. Doctors advise sleeping more during this period.
The concept of sleep quality largely depends on the duration and time when a person falls asleep. It is well known that people are divided into “larks” and “night owls”.
Each person can choose the optimal sleep mode for themselves, in which they will get enough sleep and feel good.
Women's sleep norm is at least 8 hours, while men need 6.5 - 7 hours to stay alert.
Each person must determine how much and when to sleep for himself, then he will not have problems associated with poor health.
How much sleep do you need per day?Although the need for sleep is different people varies slightly, the difference is insignificant, and the vast majority of people (from the very young to the very old) need to sleep at least 7-8 hours a day.
Most people who regularly sleep less than 7 hours simply do not realize the harm that fatigue and lack of sleep can cause to the body. “And although they think they get enough rest during the night, in reality they simply don’t remember what it’s like to be well rested,” says Robert Rosenberg, director of the Sleep Disorders Center, USA.
The amount of sleep a person needs depends on several factors, including age, genetic predisposition, circadian rhythms of the body and sleep quality. Generally:
Infants require approximately 16 hours of sleep.
For a child from 2 to 5 years old – 11-13 hours.
Teenagers on average need 9-10 hours of sleep.
For adults best holiday it takes 7-8 hours, although in a small number of people this may vary from 5 to 10 hours.
Women during pregnancy usually need to sleep a little longer - 8-9 hours.
Adequate sleep is even more important for a child than for an adult. Overwork is one of the causes of problems with a child’s health and behavior. IN school age Sleep deficiency occurs more often in children than in early age. No wonder 10% junior schoolchildren Sometimes they fall asleep in class! And what older child, the more likely it is that he is not sleeping enough.
It was found that it was too long sleep or too short cause increased risk early death.
An adult needs 7-8 hours of sleep. If you rest for 9 hours or more, the likelihood of dying in the next 11-17 years doubles. Oddly enough, the most likely cause of death will not be cardiovascular disease. Depression, low social status and cardiovascular diseases aggravate the situation. If you sleep 5 hours, the risk of dying increases by 1.7 times, and the development of cardiovascular diseases - by 2 times.
If you sleep less than 7 hours, you may:
Increase weight;
develop hypertension;
type 2 diabetes appears.
Little sleep is deadly!
According to research published last year, people who regularly sleep less than 7 hours perform just as poorly as those who have not slept for 2-3 days! Moreover, these studies suggest that lack of sleep increases the risk of mortality by 26% in men and 21% in women.
The cause of death can be either accidents caused by poor coordination and weakening of attention, or deterioration. Other studies have shown that lack of sleep impairs the body's hormonal system. immune system and metabolism, which means it can lead to obesity, diabetes and cardiovascular diseases.
Lack of sleep can accumulate like a snowball over the previous days. If you deprive yourself of several hours of sleep for several days in a row, a “sleep deficit” appears, which has an extremely harmful effect on the body.
Sleep deficiency can cause:
Memory problems.
Weakening of the reaction.
Weakening of the immune system.
Increased sensitivity to pain.
Disruption is vital important systems body.
Sleep deprivation has a particularly detrimental effect on people driving a car. Research shows that coordination is just as impaired in people with sleep deprivation as in people under the influence of alcohol. By the way, lack of sleep increases the effects of alcohol on the body. That is, people who have not slept get drunk faster and more strongly than those who are well rested.
Of course, everyone has their own body. And only he knows how much sleep a person needs. The body itself controls and restores human functions during sleep. Even lethargy and drowsiness in many diseases is protective uniform organism, in which it restores itself. The main thing is to always find time to get enough sleep, but not to lie in bed after waking up.
