It is more appropriate to sleep for a few hours every day. The following are the data about human sleep time: age, sleep time, newborn, 20-22 hours, February baby, 18-20 hours, 15 hours, 2 years old, 14 hours, 3-4 years old, 13 hours, 5. 8+00 hours 12- 18 years old 9 hours adult 7-8 hours (not less than 6 hours) 60-70 years old 9 hours 70-90 years old 10 hours, over 90 years old should not be less than 10 hours. Too long sleep, like lack of sleep, will lead to mental fatigue, physical fatigue, decreased metabolic rate and so on. The beating of the heart will slow down, the metabolic rate will drop to a very low level, and the muscle tissue will relax. Over time, people will become lazy, cowardly and even mentally weak.

So people should not sleep too long, 7-8 hours of day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase diseases and shorten life expectancy.

How much sleep time is appropriate for adults?

Because of different ages, different adults sleep differently. The best sleep time for adults is as follows:

1, 18 Adults aged 64: The best sleep time every day is 7 to 9 hours.

People over 2.65 years old: 7 to 8 hours of sleep.

The latest edition of the National Sleep Foundation's sleep guide gives different sleep guidance suggestions for different age groups.

For example, a baby needs to sleep for as long as 14 to 17 hours every day from birth to 3 months old. Children aged 0 to 2 need 1 1 to 14 hours of sleep every day. School-age children aged 6 to 13 are advised to sleep 9 to 1 1 hour every day.

14 ~ 17-year-olds should sleep 8 ~ 10 hours a day, and teenagers need more sleep. Even so, sleeping more than 1 1 hour every day will still be harmful to your health.

For adults aged 65,438+08 to 64, 7 to 9 hours' sleep is the best, 6 hours or 65,438+00 hours is ok, but less than 6 hours or more than 65,438+00 hours is not recommended.

For people over the age of 65, the new guide provides advice on 7 to 8 hours of sleep. Some old people only sleep for five hours. Usually they get up early, but they are always sleepy during the day.

Although some people sleep for a long time less than the recommended sleep time, their sleep quality is higher. Individual differences do exist, and a measure of whether you get enough sleep is whether you feel awake and energetic the next day.

Extended data

First, it is best to go to bed at 22: 30.

Scientific research shows that the best sleep time is 2 1 to 5: 00 the next day. In real life, it is recommended to go to bed before 22: 30, go to bed at 23: 00 and get up at around 7: 30 the next day.

This is because the human body produces energy during the day (5: 00-2 1) and starts cell division at night (2 1- 5:00 the next day) to convert energy into new cells. It's time for human cells to recuperate and innovate. That is, people rotate with the earth to the side facing away from the sun, and the yin is quiet, which is a good time for people to sleep. Only by resting at this time can they have a good state of mind and body.

This situation is actually similar to plants-farmers say that "crops can be heard jointing at night" because plants absorb solar energy during the day and grow at night; Human and plant cells divide at roughly the same time. If you miss the good opportunity to sleep at night, cell regeneration will be far behind death, and people will get old or get sick prematurely.

Second, be alert to five kinds of insomnia.

People who suffer from insomnia are not happy either. For various reasons, it is difficult to fall asleep, the depth or frequency of sleep is too short, they wake up early, the sleep time is insufficient or the quality is poor, it is difficult to sleep lightly, or they are sleepy when they wake up, or they can't sleep when they wake up. In addition, they stay up all night, not only tired during the day, but also aggravate or induce diseases such as palpitation, chest tightness, dizziness and headache. Insomnia for a long time, people will have memory loss, personality and emotional changes.

How do you know if you have insomnia? According to the standards of the World Health Organization, when one or more of the following items exist at the same time, it can be judged as insomnia, and these five kinds of insomnia are not small:

1. Sleep for 30 minutes at least three days a week for a month, and don't fall asleep;

2. Sleep less than 6.5 hours a day;

3. Wake up more than 3 times at night during sleep, and it is difficult to fall asleep after waking up;

4. Many dreams and nightmares are like TV series;

5. Woke up the next day with drowsiness, fatigue, poor mental state and cognitive decline.

Thirdly, Chinese medicine can help Lily sleep after her return.

If you want to get enough sleep and feel refreshed during the day, the first thing to do is to go to bed early and get up early, and staying up late is the least desirable; The second is to fight for a nap and rest. For insomniacs, don't insist or delay seeing a doctor. Drug treatment of early insomnia has a good effect. In addition to western medicine, there are many Chinese medicines and proprietary Chinese medicines that can effectively help sleep.

1, Lily

Can be used for treating insomnia due to yin deficiency or fever. Usage: lily 15 ~ 50g, decocted in water and taken before going to bed.

2. angelica sinensis

It is suitable for female insomnia and dreaminess caused by blood deficiency. Usage: 6 ~ 12g, decocted. Or into the pill, powder; Or soak in wine; Or apply ointment.

3. Ziziphus jujuba seeds

Indications: fatigue, insomnia, palpitation, spontaneous sweating and night sweats. Oral 15 ~ 30g decoction is suitable, or jujube porridge can be cooked with Radix Rehmanniae and japonica rice.

4. Albizia Albizia bark

Used for treating fatigue, anxiety, insomnia and forgetfulness caused by emotional injury. The usage is: Cortex Albizziae 10 ~ 30g, decocted in water, and taken before going to bed at night.

References:

People's Network-How long does it take for adults to sleep for 7-9 hours every day?

What is the best sleep time for adults?

Sleep amount: The average human body needs 7-9 hours of sleep. Generally, young adults sleep 7-9 hours a night, children increase 1-3 hours, and the elderly decrease 1-3 hours, which is the requirement of different age groups for sleep amount (time).

Sleep quality: you can sleep for one night in half an hour, and you can sleep for one night or wake up once in half an hour without intermission or early awakening; Don't dream less, don't dream more or have nightmares; Deep sleep is not like sleeping, or it is easily disturbed and awakened by the environment, which is a requirement for sleep quality. Best sleep time: from 10 to 6: 00 a.m. The best sleep time for human beings should be from 10 to 6: 00 a.m., from 9: 00 p.m. to 5: 00 a.m. for the elderly and from 8: 00 p.m. to 6: 00 a.m. for children.

The best sleep time for all ages is 20 hours for newborns 14- 15 hours for preschool children 12 hours for primary school students 10 hours for middle school students, 9 hours for college students, 8 hours for adults, 8 hours for the elderly, and 6-7 hours for the elderly. It is better to say that six hours of high-quality sleep is eight hours of low-quality sleep. Strictly control the sleep time within the required range to deepen sleep; Sleeping intermittently for several hours can lead to intermittent shallow sleep.

Please don't think you have to lie down for eight hours. If five hours can fully charge you, be grateful. You are a natural short-term sleeper.

Sleeping is asked by the university! As the saying goes, going to bed early and getting up early is good for your health. There is only one concept, no quantification and no meaning. The key to sleep quality lies in deep sleep. It can be said that only 2~3 hours of sleep is enough.

Usually 0 to 3 o'clock is the time for deep sleep, but you can't go into deep sleep as soon as you fall asleep. There is a transition period, usually 1~ 1.5 hours! On the contrary, it is best to sleep from 22: 30 to 23: 00 to prepare for deep sleep. Generally, people who go to work sleep around 10. Going to bed too early will affect the best time to enter deep sleep. Experts believe that it is not good to sleep too long or too short every day, and 7 to 8 hours is appropriate. A study made by scientists shows that if people sleep in bed for too long every night, the effect will be the same as too little sleep time, which will lead to many sleep problems.

If you want to have a good sleep, you must control your time! The length of sleep is also related to the length of life. A large-scale epidemiological study has confirmed that both too short and too long sleep time seem to affect people's life span.

So, how long do people of different ages need to sleep to meet the physiological requirements? Generally speaking, newborns sleep all the time except breastfeeding and changing diapers, about 18~22 hours a day; 1~2-year-old children sleep every day 13~ 14 hours; Children aged 2-4 sleep 12 hours a day; Children aged 4-7 sleep 1 1 hour every day; Children aged 7 ~ 15 sleep 9~ 10 hours a day; 15~20 Teenagers sleep 8~9 hours a day; Adults sleep about 8 hours a day; Old people sleep about 5-6 hours. Women sleep much more than men.

However, with the progress of society and the improvement of material and cultural living standards, people's life content is becoming more and more colorful, people's nutritional status, living conditions and environment are constantly improving, and people's sleep concepts are also changing. In the past, the old concept of "work at sunrise and rest at sunset", which simply emphasized the health benefits of long-term sleep, is changing, and it is replaced by a new concept that people should sleep less, sleep soundly, sleep less and have high quality if they want to be healthy.

Because according to the laws of nature and the adjustment of the body, if the sleep time is too long, the sleep depth will inevitably become shallow; On the contrary, if the sleep time is short, the sleep will deepen. This means that long sleepers have less deep sleep components, while short sleepers have more deep sleep components.

Deep sleep is the most important part. During deep sleep, the brain can rest fully, the secretion of growth hormone increases, the growth and development accelerate, and the fatigue recovery effect is the best. In addition, short sleep can save a lot of time and develop intelligence.

Jin Jiu has a short sleep time. According to his experience, the manuscript written before going to bed is not finished, and you can continue writing immediately after waking up. There is no need to review the previous content first and clear your mind before continuing. The recovery of the mind does not require a long sleep, but a short sleep can recover.

An experiment was conducted in a company. Fifty-two managers (average age 35) were summoned. They were asked to do a series of simple calculations first, then they slept for 20 minutes, and then they woke up and did a series of simple calculations again. Compared with before going to bed, the grade has improved by 42%. In view of the fact that short sleep not only saves time, but also benefits human health and intellectual development, most scholars advocate short mature sleep instead of long sleep.

According to the existing living conditions in China, it is suggested that primary and secondary school students (6~ 18 years old) generally sleep no more than 8 hours day and night; 19~55 years old, the sleep time should generally not exceed 7 hours; It usually takes about 6 hours for people over 60. Of course, the above sleep time is only a reference time. How much everyone sleeps should also be considered according to their own physique, nutritional status, living conditions, environment, mental and physical strength, labor intensity and other comprehensive factors.

How much sleep do adults have every day?

The standard for evaluating sleep quality is not the length of sleep time, but the mental state of the next day. As long as you feel energetic and not uncomfortable the next day, it means that your sleep is of high quality and healthy sleep.

It is understood that under normal circumstances, the human body's requirements for sleep are that young people sleep 7 -9 hours a night, children increase 1-3 hours, and the elderly decrease 1-3 hours. This is the requirement of different age groups for sleep amount (time).

I can fall asleep within half an hour of going to bed, without waking up all night or once, intermittently or early; Don't dream less, don't dream more or have nightmares; Deep sleep is not like sleeping, or it is easily disturbed and awakened by the environment, which is a requirement for sleep quality.

In addition, the best sleep time for human beings should be 10 from night to 6 am, 9 pm to 5 am for the elderly and 8 pm to 6 am for children.

"This is just a rough average. Everyone needs a lot of sleep time every day, which is related to many factors such as personality, health status, working environment and labor intensity, and also has a certain relationship with everyone's sleep habits. " In real life, many people sleep much less than the above time, but their work and life are very good. Therefore, the quality of sleep does not depend entirely on the time of sleep, but on the quality of sleep, that is, the length of deep sleep throughout sleep. For example, some elderly people often sleep for more than seven or eight hours every day, but they are still sleepy, mainly because they really don't have much time for deep sleep and moderate sleep, and most of the time is spent in shallow sleep and shallow sleep, so the quality is not high. On the contrary, some people can sleep for a short time, but they can ensure a certain depth of sleep and get a good rest effect. They don't yawn often and feel "lack of sleep".

Therefore, the quality of sleep should not be simply measured by the length of sleep, but by whether fatigue is eliminated and whether energy is abundant.

How many hours do adults sleep normally?

6 hours and 30 minutes

The results of this study are based on the principle of human biological clock, as well as comprehensive factors such as neuroendocrine system growth hormone, visceral organ burden and protein synthesis, daytime mood changes, skin elasticity, habitual diet structure and so on. Jian Xu said that sleep is as important to people's health as breathing and heartbeat. Adults can get 6 hours and 30 minutes of high-quality sleep every day, so that the brain has enough time to rest, the mental state can be adjusted to the best during the day, and the physical function will obviously slow down, which is very beneficial to physical and mental health.

The secretion time of sleep-promoting substances in the body is about at night 10. It is found that slow-wave sleep is the best sleep state, which mostly occurs at night 10. If you miss the best time to enter deep sleep after 0 o'clock, it will easily lead to fatigue after waking up, unstable sleep, and decreased sleep quality, thus causing insomnia symptoms.

How long do adults need to sleep

The following are data about human sleep time:

Age, sleep time

20-22 hours for newborns

February baby 18-20 hours

1 year 15 hours

2 years old 14 hours

3-4 years old 13 hours

5-7 years old 12 hours

8- 12 years old 10 hour

12- 18 years and 9 hours

Adult 7-8 hours (not less than 6 hours)

60-70 years old and 9 hours

70-90 years old 10 hour

Over 90 years old should not be less than 10 hour.

Too long sleep, like lack of sleep, will lead to mental fatigue, physical fatigue and decreased metabolic rate. Sleep should not be too long. If you sleep too long, your heart will slow down, your metabolic rate will drop to a very low level, and your muscle tissue will relax. Over time, people will become lazy and weak, and even their intelligence will decline. So people should not sleep too long, 7-8 hours of day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase diseases and shorten life expectancy.