More or less: how to understand how much you need to sleep in reality
“Oh, dream, you are peace.” Well, let’s say, in fact it was not quite like that, but we already told you why the first thing to choose between sleep and sports, so interpretation is quite permissible. But for all the importance of sleep for health and good health, most people do not know how much they need to sleep to get it all. We will try to solve the problem right now.
Probably, in your student years you could function perfectly (not just going to lectures, but even successfully taking exams) and after two hours of sleep. It’s also possible that you spent nights at parties, not particularly thinking about the fact that you have to get up to the first couple in the morning. And, there is such a possibility, you did not care at all, whether you are sleeping or not, because you felt equally well after three hours of sleep, and after six. And if we managed to sleep properly, then it seemed that the energy would last for several days. A familiar story?
But with age our body changes, as do our circadian rhythms. So there is nothing surprising in the fact that you now and then feel like a small child who just needs a night’s sleep, so as not to be capricious, and ideally – even after dinner.
“Indeed, with age, sleep cycles are undergoing changes,” says Refinery29 Raj Dasgupta, an expert in sleep medicine from the University of Southern California. – Most adults need 7-8 hours of sleep at night, while adolescents need 8-10 hours, children – 9-11 hours, and kids – 11-12 hours. ” Dasgupta adds that the difference in the amount of sleep, in fact, is not so important here. More importantly, as the body ages (just do not panic: if you think about it, we begin to grow old the moment we are born) the architecture of our sleep changes quite a lot.
If you have never heard about the architecture of sleep, then this is how it works: throughout the night our body cycles through the phases of fast sleep (REM and NREM), which in adults lasts approximately 90 minutes. Then comes a deep sleep, which is called slow and is considered maximally restoring. It usually lasts 20-40 minutes and does not involve dreams.
When a person enters early maturity (16-25 years), the amount of slow sleep begins to decrease, according to the Harvard Medical School. And the older we put, the less we get a life-giving slow sleep, which perfectly influences all the systems of the body.
It is important to keep in mind that, in addition to age, there are a number of other factors that can contribute to poor sleep. Experts at the Mayo Clinic say that the quality of sleep, for example, is seriously affected by pregnancy, as well as other large-scale changes in the body, including weight gain. In addition, adults often sleep worse than young adults or teenagers, because they are too keen on caffeine, which, even if we do not think so, reduces the ability to fall asleep. Well, let’s not forget about gadgets, which, of course, replace the book before bedtime, but, unlike the book, can “boast” the impact of blue light, to which scientists have questions.
So how much sleep do you need? Studies show that an adult should receive 7-8 hours of sleep with an error of one hour, taking into account some individual characteristics. Speech, first of all, is that if you sleep 6 hours (or 9 hours) every day, but you feel fine, it is likely that such a regime suits you.
If you sleep as much as you should, but still feel overwhelmed, seriously think about the hygiene of sleep. Do you change the bed linen often enough? Do you avoid caffeine before bedtime? Are you using apps for perfect sleep? Answer these questions as honestly as possible and decide what you can change right now.