It is difficult to get a good night’s sleep due to the heat. Many people fall asleep at night and doze off during the day. How many hours a day do you usually sleep without harming your health?
According to CNN’s online version of the United States, the appropriate amount of sleep per day varies by age group and by individual. In general, it is recommended to sleep 7 to 9 hours a day, but the recommended amount of sleep varies depending on age. “Sleep needs change throughout the life cycle,” says Christina Chick, a postdoctoral fellow in psychiatry and behavioral science at Stanford University.
Sleep deprivation has been linked to long-term health problems such as increased risk of cardiovascular disease, diabetes, obesity, and dementia. A recent study found that in the short term, even just one day of sleep deprivation can harm your health. People who do not sleep well are prone to diseases such as anxiety, depression, and bipolar disorder. This is why it is important to follow the recommended sleep times for each age group.
Sleep time for children and adolescents
In the first year of life, babies can sleep between 17 and 20 hours a day. According to Dr. Chick, babies between 4 and 12 months of age need 12 to 16 hours of sleep, including naps.
Vanu Kola, associate professor of psychopsychology at the Mayo Clinic, says infants between the ages of 1 and 3 need 11 to 14 hours of sleep. It is recommended to sleep for 10-13 hours for 3-5 years old and 9-12 hours for 6-12 years old (children under 5 years old include nap time in the recommended sleep time).
Experts worry that teens tend to underestimate the need for sleep. Teenagers should get 8 to 10 hours of adequate sleep every day.
“The amount of sleep is important, but so is the quality of sleep,” said Dr. Raj Dasgupta, assistant professor of sleep medicine at the USC School of Medicine. A deep sleep helps cognition, memory, and productivity throughout the day. If you feel tired after a long night of sleep, it could mean that you haven’t reached the deep sleep stage all night.
Sleep time for college students and adults
Some people need more than 10 hours of sleep a night, while others sleep less than 4 hours without any problems. These are all considered ‘natural transformations’. For the average adult, 7 to 9 hours of sleep is recommended.
There is no reason to be stingy with sleep as an adult. In particular, college students should be mindful not to stay up all night for exam study or parties.
“Anyone of any age may need more than nine hours of sleep to recover from injury, illness and lack of sleep,” said Dr Christina Chick. It is also important to harmonize your sleep style with your job. He points out that it’s not good for your physical and mental health if an evening person has to go to the office at 7 in the morning for work reasons.
How to improve your sleep
If you are not getting enough sleep, the following approaches may help.
1. Go to bed = Try to go to bed and wake up at the same time every day. It’s also a good idea to keep a journal of when you sleep and how often you wake up at night.
2. Do not use electronic devices = Turn off electronic devices as soon as possible before going to bed, as exposure to light can affect the body’s sleep-wake cycle. Especially if you want to go to bed early, get as much natural light as possible during the day and avoid exposure to light for a few hours before going to bed.
3. Try meditation = breathing exercises, meditation, yoga, etc. will help you sleep. A recent study showed that children who were trained to meditate increased their sleep time by more than an hour a day.
4. Maintain a healthy diet and exercise habit = Finally, eating healthy food and exercising regularly are the best ways to sleep better. Exercise relieves stress and gives you the momentum to get a good night’s sleep.
Reporter Lee Bo-hyun [email protected]
Copyrightⓒ ‘Honest knowledge for health’ Comedy.com (http://kormedi.com) / Unauthorized reproduction-redistribution prohibited
Source: 코메디닷컴 by kormedi.com.
*The article has been translated based on the content of 코메디닷컴 by kormedi.com. If there is any problem regarding the content, copyright, please leave a report below the article. We will try to process as quickly as possible to protect the rights of the author. Thank you very much!
*We just want readers to access information more quickly and easily with other multilingual content, instead of information only available in a certain language.
*We always respect the copyright of the content of the author and always include the original link of the source article.If the author disagrees, just leave the report below the article, the article will be edited or deleted at the request of the author. Thanks very much! Best regards!