Normal sleep time for adults

High-quality sleep is a problem that many people are facing nowadays. Many people often suffer from insomnia in their lives, and many people have the habit of staying up late, which makes it even more difficult to guarantee adequate sleep. Sleep plays a very important role in our physical health. It will help people recover from physical fatigue and make them more energetic the next day. For adults, it is important to ensure adequate sleep time every day.

Sleep amount: generally 7-9 hours

The human body's requirement for sleep is that generally young and middle-aged people sleep 7-9 hours a night, teenagers and young children need 1-3 hours more, and the elderly need 1-3 hours less. This is the requirement for sleep amount (time) for different age groups.

Sleep quality: Fall asleep within half an hour and stay awake all night

Being able to fall asleep within half an hour after going to bed, not waking up once or once throughout the night, not waking up intermittently or early; dreaming few or few dreams, not having many dreams or nightmares; deep sleep, not being half asleep, or being easily disturbed or awakened by the environment, these are the requirements for sleep quality.

Best sleeping time: 10pm to 6am

The best sleeping time for humans should be from 10 pm to 6 am, slightly earlier to 9 pm to 5 am for the elderly, and 8 pm to 6 am for children.

Optimal sleep time for each age group

Newborns 20 hours, infants 14-15 hours, preschoolers 12 hours, primary school students 10 hours, middle school students 9 hours, college students 8 hours, adults 8 hours, the elderly 6-7 hours

How to have a good sleep

1. Sleep 7-9 hours a night

Many people have the habit of staying up late, and some even pull all-nighters. As a result, their sleep time becomes very short, or even there is no time to rest. The optimal sleep time is 7-9 hours. I hope everyone can pay attention to this.

2. Look at both quantity and quality

Getting enough sleep does not necessarily mean a good sleep. It also depends on the quality of sleep. Some people sleep for a long time but still feel tired and lack energy the next day. So before going to bed, you might as well do something relaxing and enjoyable, and think about happy things, which will help you sleep well.

3. Don’t count on catching up on sleep on the weekends

Many people have the habit of staying up late and then sleeping for a long time on weekends. This is a very undesirable practice as it is impossible to make up for the lost sleep and you will still feel tired the next day. So don’t think about making up for sleep on weekends.

4. Focus on sleep to improve memory

If you've been feeling more forgetful or less focused these days, it could be due to poor sleeping habits. Sleep is a way for the brain to rest and store the information we acquired during the day, allowing different hormones in the brain to work the next day. Sleep serves several functions.

5. Avoid long naps during the day

If you sleep during the day, it may affect your sleep at night. Some people, especially those who are retired or unemployed, sleep 4 to 5 hours at night and then sleep during the day and complain that they can't sleep at night. I think a one hour nap during the day is enough. Unless you really have trouble sleeping, this won't do you much good. If you nap for longer periods of time, it can negatively impact your sleep at night.

6. Stop exercising 3 hours before going to bed

Exercise increases adrenaline and raises your core body temperature. For sleep, your core body temperature should be lower than during exercise. Generally speaking, we recommend exercising during the day because sunlight is a stimulant and exercise is a stimulant. But if you exercise at night, you should stop at least 3 hours before going to bed. Once your core body temperature increases, it can take hours to fall asleep, and you need to cool down before you can fall asleep.