A person is sluggish since morning, I don’t want to work, there is no mood. Hence the question that concerns many: how many hours does a person need to sleep? This is not about stressful situations, but about typical everyday life. They say that Napoleon was four hours long, and Churchill, Tesla and Margaret Thatcher spent almost as much on sleep. Persons, mind you, more than successful. But this mode is suitable only for the unique ones.
The question was sorted out in detail by the American researchers of the National Sleep Study Community. Having worked about 300 thematic materials, they clearly defined the time intervals that are necessary for a full daily rest for people of different ages. But first things first!
See also: Test: How many years will you live?
Dangerous effects of lack of sleep for health
Sleep is vital for physical and emotional health. In fact, the brain uses this time for a kind of reboot: an analysis of events that occurred during the day, the removal of irrelevant memories, the release of space for new impressions. If this does not occur, the concentration decreases, the mood drops, memory deteriorates.
The quantity and quality of sleep affects not only the brain, but also the activity of all physiological systems. For a regular lack of sleep, sooner or later you will have to pay with health.
Let's sort through the main aspects:
- The central nervous system reacts first. The consequences of one-time situations are listed above. Prolonged insomnia is fraught with depression, inappropriate behavior, aggression, the development of paranoia.
- Possible failures of the cardiovascular system are the most unpleasant jumps in blood pressure and blood sugar levels. In difficult situations, scientists do not even rule out a stroke.
- The reaction of the digestive tract - the appearance of extra pounds, increased insulin production. As a result, the risk of developing type 2 diabetes, liver problems, and obesity is increased.
In addition, systematic lack of sleep reduces immunity, adversely affect the functioning of the endocrine and respiratory systems.
How many hours does a person need to sleep, depending on age? Advice for kids and adults
We all heard that it is necessary to spend 8 hours a day for proper rest. And you wondered why, for example, in the children's camp, hang up at 22.00, rise at 7.00 + extra time to sleep after lunch? In fact, the need for sleep depends on the person's age and gradually decreases over the years.
Most of the time needed by babies (from birth to 3 months) is not just a night, but as much as 14-17 hours. Pediatricians consider it even the period of wakefulness, covering only 1/8 of a day, to be the norm. A small organism simply slowly adapts to the surrounding world. Gradually, the need for sleep is reduced to 12-15 hours (children 3-12 months). And the trend continues.
Children one year of age and up to 2 years to spend on sleep need 11-14 hours.
Has the baby already grown and gone to the garden? Congratulations! According to scientists, for a good rest he needs at least 11, maximum 13 hours.
Interesting: did you know that in 80% of cases the cause of nightmares is a rich, fat dinner or a drastic change in diet, 20% is an over-excited psyche.
Schoolchildren need to sleep for 9-11 hours. Learning lessons late at night is highly undesirable. Teenagers (from 14 years old) - 8-10 hours. Although at this age few people follow the recommendations.
For adults, there is no such detailed distinction.
Average: 7-9 hours. According to scientists, people who systematically maintain this period live 15% longer.
With age, after 65 years, the need for sleep decreases. For a full reboot of the brain, 7-8 hours is enough.
Important: All indicators are targeted at healthy people. During illness, the body requires more time to rest and recover.
What to do with insomnia?
First, try to do without sleeping pills. If not, consult with a neurologist regarding the choice of drug and dose adjustment.
Secondly, experiment with the following methods that usually help:
- short evening walk;
- light dinner (warm milk, banana, kefir or cottage cheese, dates) will do;
- warm bath with the addition of 200 ml of valerian broth;
- lavender aromatherapy;
- boring book;
- comfortable conditions in the bedroom.
See also: 7 ways to sleep well.
Now, knowing how many hours a person needs to sleep, try to withstand the norms. After all, your health depends on it!