Sleep is an important process for the body to recover and recharge, and is essential for maintaining good health and improving quality of life. However, many people have questions about how many hours of sleep they should get each day to be healthy. Recent studies have shown that adults should get 7 to 9 hours of sleep a day, while teens and children need more sleep.
1. Adults should sleep a few hours a day to be considered healthy
According to the American Academy for Sleep Research, adults should get 7 to 9 hours of sleep a day. This range is based on extensive research and data analysis to meet the sleep needs of most people.
However, everyone's physical condition and lifestyle are different, and as a result, some people may need more or less sleep to feel energized and energized.
Second, the sleep needs of adolescents and children are similar to those of adultsThere is a difference
According to the American Academy of Pediatrics, adolescents (ages 13-18) should get 8 to 10 hours of sleep per day, while children (ages 6-12) need 9 to 12 hours of sleep.
This is because the physical and brain development of adolescents and children is still ongoing, and sleep is essential for their growth and development.
3. How to obtainQuality sleep
1. Establish a regular sleep scheduleTables
Going to bed and waking up at the same time** every day helps to adjust your body's biological clock and improve sleep quality.
2. Create a comfortable sleeping environment
Make sure the bedroom is quiet, dark, and cool, and choose a comfortable mattress and pillow to provide optimal sleeping conditions.
3. Avoid irritating substances
Avoid drinking caffeine and alcohol before bedtime as they can interfere with sleep.
Also, reduce the amount of time you spend using electronic devices, as the blue light from the screen inhibits the secretion of melatonin, affecting falling asleep.
4. Exercise moderately
Moderate physical activity can help improve sleep quality. However, avoid strenuous exercise before bedtime, as it may make you excited and have trouble falling asleep.
5. Relax
Engaging in relaxation activities, such as meditation, deep breathing, or yoga, before bed can help reduce stress and relax your body and mind in preparation for a good night's sleep.
6. Avoid long periods of timenaps
Prolonged naps can affect the quality of sleep at night. If you need to take a nap, try to keep it to less than 30 minutes and do it in the early afternoon.
Bottom line: By following the methods above, you can improve your sleep quality and keep your body healthy and energetic.
However, if you still feel tired or sleep deprived, it is advisable to consult a doctor or professional sleep professional for more help and advice.