4hw.org: it's true that people often say that it's best to sleep eight hours a day. According to the research of the authority, people who sleep seven or eight hours a night are the healthiest. However, the best sleep time of different ages is different. We should arrange the sleep time scientifically according to the age, so how long is the sleep time of each age? Let's have a look at it together!
The length of sleep determines how many hours a day you should sleep
Aged over 60: 5.5-7 hours sleep per day
The elderly should go to bed before 12 o'clock every night. 7 hours, or even 5.5 hours, is enough for sleeping at night. According to data released by the Alzheimer's Association, the aging of the brain can be delayed for two years in the elderly who are limited to seven hours of sleep per night. Long term sleep over 7 hours or insufficient sleep will lead to poor attention, even Alzheimer's disease, and increase the risk of early death.
Suggestion: the most common sleep problems of the elderly are dreaminess and insomnia. Insomnia is mainly caused by the decrease of melatonin secretion in the body, which is one of the important factors determining sleep in the body. Guo suggested that the elderly with poor sleep quality in the evening should get into the habit of taking a lunch break for no more than one hour. Otherwise, the central nervous system of the brain will deepen the inhibition, which will reduce the blood flow in the brain, slow down the metabolism in the body, and easily lead to discomfort or even more sleepiness after waking up.
Adults aged 30-60: about 7 hours sleep every day
Adult men need 6.49 hours of sleep, women need 7.5 hours or so, and should guarantee 'quality sleep time' from 10 p.m. to 5 a.m. Because people can easily reach deep sleep at this time, which is helpful to relieve fatigue. A 22-year follow-up study of 21000 adults in Finland found that men who sleep less than 7 hours are 26% more likely to die than men who sleep 7-8 hours and 21% more likely to die than women; men who sleep more than 8 hours are 24% more likely to die than men who sleep 7-8 hours and 17% more likely to die than women.
Suggestion: if people in this age group lack sleep, it is mostly related to mental decline, or bad habits such as overeating caused by pressure. Guo reminded that in addition to relieving the pressure as much as possible, you can also work in the bedtime environment, such as reducing noise, ventilation, proper shading, etc., and choose a pillow 10-15 cm high, moderate soft and hard. People who still don't get enough sleep can also take a one hour nap at noon.
Young people aged 13-29: about 8 hours sleep every day
Teenagers in this age group usually need to sleep 8 hours a day, and follow the principle of early to bed and early to rise, to ensure that they enter deep sleep at about 3 o'clock in the night. Generally, you should make sure to go to bed at 24:00 at the latest, get up at 6:00 in the morning, and try not to sleep late at weekends. Because sleep time is too long, it will disturb the body's biological clock, lead to mental retardation, affect memory, and will miss breakfast, resulting in eating disorders.
Suggestion: young people are more accustomed to staying up late, which will directly affect their mental state the next day, and easily cause skin damage, acne, chloasma and other problems. Staying up late for a long time will also affect the endocrine system and lead to the decrease of immunity. Cold, gastrointestinal infection, allergy, etc. will come to your door, and mental symptoms such as forgetfulness, irritability, anxiety, etc. will appear. Therefore, the most important thing for young people is to regulate their life. They should not eat for an hour before falling asleep and take a half-hour nap at noon, which is more beneficial to their health.
Children aged 4-12: 10-12 hours sleep every day
It is necessary for children aged 4-10 to sleep 12 hours a day. They go to bed at about 8 o'clock every night and take a nap at noon as much as possible. It's enough for older children to sleep 10 hours, or even 8 hours. Li Haiying, deputy chief physician of Pediatrics Department of Capital Institute of Pediatrics, told reporters that if children do not get enough sleep, they will not only lose their energy and immunity, but also affect their growth and development. But she cautioned that sleeping time should not be too long, if more than 12 hours, it may lead to obesity.
Suggestion: children basically have no sleep disorders, as long as a good environment. Don't eat before going to bed. Don't have bright lights or exciting music in the bedroom. It's better to set a schedule with the children to urge them to go to bed on time. Before going to bed, let the children do some preparatory work, such as brushing their teeth, washing their faces, making the bed, etc. this process seems simple, but it suggests to the children that 'it's time to go to bed'.
Children aged 1-3: 12 hours every night, two or three hours in the daytime
Children need to sleep 12 hours every night and another two or three hours in the daytime. The specific sleep time can be determined according to their own sleep rhythm. For example, some babies are used to sleeping at noon and later in the afternoon.
Suggestion: this age group of baby is easy to play too excited and affect sleep. Sometimes, they go to sleep, but their brain is still active; when they fall asleep, they often grind their teeth, kick their quilts and wet their beds. These will affect the baby's brain and physical development. Therefore, it is recommended that parents take a warm bath and relax the whole body one hour before the baby goes to bed; telling a little story or playing some relaxing and soothing music will also help to fall asleep.
Infants under 1 year old: 16 hours per day
Babies under one year old need the most sleep, about 16 hours a day. Sleep is an important period for the growth and development of young infants. Therefore, sleep time must be guaranteed.
Suggestions: most of the sleep problems of infants are caused by calcium deficiency, scaring during the day, and digestive dysfunction; some of them are not sleeping well at night because they sleep too much during the day. In this regard, parents should pay attention to calcium supplement and scientific feeding for their children; they should also try to ensure the integrity of the baby's sleep at night, and should not frequent feeding or changing diapers at night, especially in the latter half of the night, because young children secrete the fastest hormone in the latter half of the night.