How much does an adult need to sleep?

So that a person can fully work during the day, he needs enough rest. Every organism needs a good quality sleep. How much time does it take to sleep a person daily? Is it important that the time when a person falls asleep and wakes up is approximately the same?

Healthy sleep: recommendations of specialists

Scientists are very active in sleep issues. During this time, much has been clarified, but some points have remained a mystery to this day. After lengthy research, it was found that in order to live longer, you need to sleep the same number of hours a day. If this mode is violated, it affects the life expectancy of a person. If you often get enough sleep, it will lead to cardiovascular problems. The body does not have time to recover, as a result of which it seems to wear out. Complex biochemical transformations are disrupted.

Here are some expert advice on sleep:

1. Design a mode. If possible, you need to set a mode for yourself. Fall asleep and wake up at the same time. In this way, you can get the maximum benefit and less harm from sleep. If a person does not observe the regime, this leads to the failure of biorhythms. Experts advise not to bring down the mode even on weekends. In young children, this instinct is developed subconsciously. They get up and lie down the same way, no matter what day it is.
2. Duration Also, scientists spent a lot of energy figuring out the optimal duration of sleep. They claim that it is 7-8 hours. But that the dream was as healthy as possible, it should not be interrupted. 6 hours of sleep without awakening will bring more benefits than 8, but intermittently. Therefore, it is allowed to sleep for 6 hours.
3. Get up immediately after waking up. If you don’t immediately get up, you can fall asleep again. Do not accustom your body to this. Be sure to develop such a habit.
4. Get ready for bed. That should be the rule. Do not watch movies or news, do not play sports for at least an hour.
5. Relax before bedtime. If you usually do not fall asleep immediately after you go to bed, then you need to find relaxation methods that are right for you. This should become a habit. Moreover, it will be very useful for physical and mental health. It can be, for example, a warm bath with soothing aromas.
6. Do not sleep during the day. In the evening, this can make it difficult to sleep. As a result, biorhythms are broken.
7. Make the bedroom cozy. Remove the TV from the room, do not take the laptop, especially in the evening. The bed should be as comfortable as possible. Ideally, this is an orthopedic mattress, linen made from natural fabrics. After all, not only the duration of sleep is important, but also the quality. In the evening, open the window for a while. This will improve the quality of sleep.
8. Be active during the day. To sleep well, you need to be active during the day. It is advisable to do exercises, walk in the air.
9. Do not eat before bedtime. Do not eat food at least 2 hours before you go to bed. But better - in 3-4 hours. In any case, do not overdo it. Exclude coffee, cigarettes and alcohol at this time.

These habits will significantly reduce the quality of sleep.

Danger of lack of sleep

We already know that you need to sleep at least 6 hours. What will happen if you constantly violate this rule? If this becomes a habit, then it is already called chronic lack of sleep. Many people suffer from this problem. They try to compensate for this on weekends when they fall in the middle of the day. But this not only does not help, but exacerbates the situation even more.Specialists call this “sleepy bulimia.”

What are its consequences?

• immunity falls;
• a person remembers information worse, it is difficult for him to concentrate;
• heart is suffering;
• migraines become more frequent;
• excess weight appears;
• in men, testosterone is reduced;
• the amount of stress hormone increases;
• mental disorders develop.

The greatest danger in this case is that the rhythms of the body go astray. As a result, all the subtle processes that occur in our body are going wrong. This leads to many health problems. A person may not even realize that he is ill with a particular disease precisely because of lack of sleep. If you constantly break the regime, sleep problems may develop, which can only be solved with the help of a specialist.

What violations can occur?

1. Insomnia - this problem is also called insomnia. It is characterized by the fact that it is difficult for a person to fall asleep and not wake up often.
2. Hypersomnia is a disorder when a person is too often drowsy, even if he has slept enough.
3. Parasomnia - disorders associated with nightmares, walking, epileptic seizures during sleep.
4. Situational insomnia - such a diagnosis is made when a person develops insomnia associated with emotions, which lasts no more than 3 weeks.
5. Pilgrimage disorders - trouble falling asleep.
6. Intrasomnia - a person often wakes up.
7. Postcommunic disorders - drowsiness after waking up.
8. Apnea - breathing slows or stops.
9. Bruxism is a clenching of the jaws.

Such problems are treated by a neurologist or psychotherapist. If you have any, do not neglect them.

Is it good to sleep long

We considered the harm of lack of sleep. It may be thought that in this case it is good to sleep as long as possible. If a person sleeps longer than 10-15 hours a day, this is considered excessive. Scientists have found that too long a dream is no less harmful than a short one. If you sleep too long, sleep hormone begins to be produced in excess. This leads to the fact that overwork develops too quickly during the day.

Therefore, do not sleep too long. This will lead to the failure of biorhythms no less than lack of sleep. A person will be overwhelmed, lazy and lethargic throughout the day. The working capacity of such people decreases, depression develops.

It often happens that a person sleeps a lot for a psychological reason. He does not want to face all the problems that pile on him in life. This leads to the accumulation of problems, the deterioration of relationships with others.

This will lead not only to mental, but also to physiological problems. With too long sleep, blood stagnates, swelling appears, hypertension develops.

Output

The established framework for the duration of sleep is only approximate. This is due to the fact that each organism has its own characteristics. Even 6 hours may be enough for one person to sleep, and 8 will not be enough for another. But you must adhere to these indicators in order to develop a daily regimen for yourself.

The modern rhythm of life makes a person sacrifice sleep in order to fulfill all the tasks assigned to him. For example, modern women should, in addition to a successful career, pay attention to children, keep a house clean, go shopping, and so on. If there are situations when you have to sleep for a whole week for several hours, then you need to relax and rest well to avoid consequences. In this case, a long sleep is simply necessary.

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