Healthy sleep is an integral part of life for both adults and children. Let’s find out how many hours you need for a healthy sleep and why sleep is so important.
Sleep in our daily routine takes up almost half of the day. How many hours of healthy sleep do women and men need? Why do we need a certain number of hours of sleep?
There is no substitute for real rest, and rest is laying down in a comfortable bed, relaxing and falling asleep. Rest not only the body but also the head. A sleeping man thinks of nothing.
The secret of a healthy sleep is a comfortable bed and silence, a good working day, and an active lifestyle. Sound and healthy sleep are two extremes of the same coin, but there is no need to overwork your body with physical exertion – tomorrow will be a new day, with new strength you can finish what you started. Overwork isn’t good for sleep, nor is it good for the body as a whole.
An active and productive day should start with new strength and luggage of energy under your belt. To get such achievements, you need to sleep well and get up early.
Why Healthy Sleep Is Important
Scientists have proven that sleep prolongs life, but sleep deprivation shortens it. Not getting enough sleep is bad for your body. Chronic diseases begin to develop, and afterwards will have a negative impact on the appearance of the person.
Improper sleep spoils the skin and the condition of the face, wrinkles appear at an early age, bags under the eyes, skin color changes. It becomes an unhealthy color and puffiness appears on the face. The cardiovascular system and immunity are weakened, early dementia, type 2 diabetes and bulimia develop. To avoid this, you need to lie down earlier. Such a simple action can prevent serious consequences.
The Concept of Deep Sleep
No one could think of why people twist in their sleep. It turns out that sleep is a cyclical process that consists of two phases, one fast and one slow. The fast phase lasts 1.5-2 hours, and the slow phase lasts 10 minutes. This is just the moment when a person unconsciously wakes up and does automatic actions. The phase is a phase in which the practitioner is awakened, but not consciously, and the practitioner is not consciously awakened at all. As a result, for a proper 8-hour nap, the slow phase lasts about 6.5-7 hours. This is what a healthy and deep dream depends on.
Deep sleep consists of 4 phases:
- Light (drowsiness) – a person begins to fall asleep, the body relaxes.
- Falling asleep, the heart begins to slow down and the consciousness shuts down. At this stage, the person is very easy to wake up.
- Delta – sleep – deepening into a dream.
- Deep sleep stage – muscles, heart rhythm, pulse, and brain are relaxed. The person is unconscious. At this point, it’s difficult to wake him up, but if he succeeds, there will be a feeling of exhaustion and depression all the following day.
The body begins to rest only at the last stage, so it’s important not to tear it away from sleep.
At this stage, the most important processes take place:
- Due to the inactivity of the body – the muscles are relaxed.
- Restorative processes begin their work.
- The production of metabolism slows down, the heart rate becomes less frequent.
- Testosterone and growth hormone begin to increase, while adrenaline and similar hormones begin to decrease.
The slow sleep phase gives the body a rest, and the fast phase gives the body a cure for all ailments. In the unconscious state, we don’t feel anything, including pain.
How Much Sleep a Person Needs to Get a Good Sleep
The length of sleep depends on the age of the person. It’s extremely important to know how much sleep a person needs to get to sleep. Some people sleep more than they should, but they feel worse than when they don’t get enough sleep. Some feel good, even while playing at starburstreview.com/ 30 minutes before going to bed, while others suffer from insomnia sending a message to their friends an hour before bedtime. This isn’t so terrible. The consequences of not getting enough sleep should not be underestimated. One-tenth of humanity suffers from sleep deprivation, and they live less than they should. And the third part who sleeps over 9 hours – goes from life even earlier. They also suffer from heart problems. One-third of life is spent on sleep.
The daily rate of sleep for age restrictions is as follows:
- Newborns up to 3 months old are supposed to sleep 17 hours a day.
- Infants up to 1 year old – 12-15 hours.
- Children under 2 years of age – 12-14 hours.
- Children 3-5 years old – 10-13 hours.
- School children under 13 years old – 9-11 hours.
- Middle school students 14-17 years old – 8-10 hours.
- Young adults 18-25 years old – 7-9 hours.
- Older adults 65 and older – 7-8 hours.
Healthy Sleep Rules:
- Go to bed between 10 and 11 p.m. You should set a rule: go to bed at the same time every day. Over time, the body will get used to it and it will be easy to fall asleep.
- 2-3 times a week you can sleep for 1-2 hours longer, but it’s fraught with a long night of falling asleep.
- It’s necessary to sleep in complete darkness. It’s in darkness that the body recovers, with the help of the hormone melatonin.
- You shouldn’t eat at night – it’s a well-known rule. Go to sleep after 2-3 hours of having dinner. This time the body will spend on digestion. After that, you can go to bed.
- Before going to bed you should air the room. It helps fall asleep easily.
- The temperature in the room should be comfortable for falling asleep.
- Preparing for sleep makes it easier to fall asleep. Before going to sleep, you should do your favorite things: play with animals, talk to someone or watch a light, calm movie.
- A comfortable bed and pillow are important components for good dreams;
- You should eliminate the habit of watching TV before going to bed. It’s better to accustom yourself to herbal tea.
It isn’t difficult to adhere to simple rules. Compliance with them will prolong your life, improve your health and energize you for the whole day.
Causes of Insomnia
Sleep disorders, sleepless nights are harmful to the body. It isn’t so terrible if it happened once, it’s much more dangerous if it happens for more than 2 months. In such cases, it’s necessary to go to the hospital.
The determinants of healthy sleep are:
- Depression.
- Social and mental stress.
- Vigorous mental work.
- Varying sleep patterns.
- Frequent consumption of energy drinks.
People of all ages can suffer nights without sleep, as well as patients with endocrine, neurological and infectious diseases. A person won’t be able to overcome insomnia without basic rules of sound sleep.
Is It Useful to Sleep During the Day?
It isn’t harmful for people of different ages to sleep during the day. Children and schoolchildren can only benefit from sleeping during the day, because the young body is developing. A man who allows himself to take a nap during the day improves his memory. A daytime nap gives you strength, positive emotions and helps you fall asleep faster at night.
Daytime rest should be no more than 20-30 minutes, between 13 and 15 hours on a comfortable bed, in a pleasant and relaxing environment.
Before resting, you can drink coffee or tea. This will help you wake up just after the recommended time. After a nap, you should stretch out.
How to Wake Up Early
All people react differently when it comes to the topic of waking up early. Some can get up early without an alarm clock, some have a hard time getting up to the ringtone. The rest don’t hear it at all. To fix this, you need to follow a few recommendations:
- Go to bed early, before 11 p.m., without a heavy dinner.
- Wake up immediately after the first alarm clock, not moving it for another 5 minutes. For those who can’t hear it, put a few bells on before the scheduled wake-up time.
- After waking up, turn on something uplifting – an interesting program or music. The room should be bright.
- Drink some water.
- Do calisthenics.
- Wash with cold water and take a contrast shower.
- Eat a hearty breakfast.
Those who want to change their sleep patterns and their day in general take the advice and are very satisfied with their productivity. Waking up early has a beneficial effect on the mental and physical state, on the mood and on a good working day.
A healthy and sound sleep by the hour gives you strength for tomorrow, making up for it from yesterday. Sleep is the best doctor for all diseases and an excellent free beautician. Thanks to it, it relieves fatigue and puffiness of the face, smoothes wrinkles and prevents new ones and gives your muscles new energy.