One-third of life is spent in sleep, sleep is the most important part of life, with the accelerated pace of life now, coupled with excessive work pressure, easy to insomnia at night, resulting in a serious lack of sleep time. Sleep is not actually fall on the pillow, cover the quilt and close your eyes for a night, and then open your eyes to wake up so simple, it is a complex and gradual process. Why is it that sometimes we wake up and our bodies magically regain their strength, while other times we feel even more tired than before we went to bed? This is the depth of sleep and the state of different causes, so the quality of sleep is very important, so how many hours of sleep a day is the healthiest?

　　1. In childhood, it is generally necessary to maintain a daily schedule of about 10 to 12 hours, and it is generally recommended to start going to bed at about 8 p.m. and to take a nap at noon as much as possible. With the age of some children sleep 10 hours, or even 8 hours is enough. Children who do not get enough sleep will not only be mentally unstable, low immunity, but also affect growth and development. But need to remind, sleep time should not be too long, if more than 12 hours, may lead to obesity.

　　2. Normal young people sleep about 8 hours a day, and should follow the principle of early to bed and early to rise, to ensure that the night around 3 o'clock into deep sleep. Usually should try to do the latest 24:00 sleep, get up at 6:00 a.m., and try not to sleep on weekends. Because sleeping too long will disrupt the body's biological clock, leading to mental instability, affecting memory, and will miss breakfast, resulting in eating disorders and so on.

　　3, in the elderly over 60 years old, because this age sleep time will appear excessive phenomenon, may be with the usual overwork, think too much, have a certain impact, but this sleep time should be maintained at 5.5 to 7 hours or so, it is recommended to go to bed before 12 o'clock. Getting enough sleep every day at this age will help prevent the brain from aging, so as not to affect the memory and the risk of dementia.

　　In short, ensure sufficient sleep, avoid exertion, do not eat before going to bed at night, do not drink coffee or strong tea, and avoid watching thrilling TV and books, so as not to affect the quality of sleep at night. At the same time, appropriate exercise to enhance physical fitness will also help promote sleep.

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It's a question about sleep health, and it's hard to put a simple figure on how many hours of sleep is considered healthy.

Let me try to answer from these points:

1. Physiological characteristics of sleep;
   

2. Sleep cycles and patterns;

3. The quality of sleep depends on the deep sleep cycle.

Physiological characteristics of sleep:

Sleep, like air, water and food, is a physiological need necessary for the survival of the human body. Sleeping well is listed as one of the top ten health benefits by WHO, and sleep is also a physiological and psychological health need.

Among all forms of rest, sleep is the most ideal and complete state of rest. In the state of sleep, the functions of the whole body are reduced, and only the necessary basic functions are maintained, such as muscle relaxation, slowing of the heart rate, lowering of the blood pressure, slowing of respiration, a significant decrease in salivary secretion, a decrease in urinary secretion, a decrease in metabolism, and a decrease in body temperature.

A good night's sleep canEliminate fatigue of the whole body, so that the brain nerve, endocrine, body substance metabolism, cardiovascular activity, digestive function, respiratory function and so on are adjusted, prompting the growth and development of all parts of the body organization and self-repair, enhance the immune function, and improve the resistance to disease.

Sleep cycles and patterns;

Sometimes we get up in the morning feeling strong, energized, and happy, while other times we get up feeling dizzy, sore, lethargic, very tired, and feeling like we slept badly.

Why is there such a difference? It has a lot to do with our sleep cycles and patterns.

Changes in brain waves, EMG waves, and eye activity during a person's sleep cause sleep to produce cycle stages. The sleep cycle consists ofNon-Rapid Eye Movement Period (NREM)和Rapid eye movement period (REM)Ingredients. During the course of non-REM sleep, 4 stages of light, light, middle and deep sleep are produced, followed by a period of REM sleep. At this point, one sleep cycle ends, and then continues to initiate the next sleep cycle. A person's nighttime sleep is generally divided into five to six cycles, each sleep cycle is about 60 minutes to 90 minutes.

The body behaves differently when it is in different sleep states.

Sleep that stayslight sleep：

- Metabolism is faster than deep sleep;

- Slightly increased heart rate and respiration;

- The dreams are vivid and clear, and are often remembered when awake;

- Contribute to the recovery of psychological functioning;

- Asthma, peptic ulcers or angina often strike at this time.

And when we get intodeep sleepAfter:

- Body temperature is dropping;

- Slowed respiration and heart rate;

- Increased protein synthesis;

- Relaxation of the body is the best time for the organism to repair itself;

- Deficiencies can lead to fatigue, drowsiness and low mood the next day.

Sleep quality is determined by the amount of time spent in deep sleep

Research shows that light sleep state (including light sleep period and light sleep period) accounts for about 55% of the overall sleep time, which has little effect on relieving fatigue; while only entering deep sleep state (i.e., middle sleep period and deep sleep period) has a greater effect on relieving fatigue, and the deep sleep state only accounts for 25% of the sleep time.

From the perspective of sleep science, "deep sleep" is a deep rest in which the brain is not active after falling asleep. When you sleep, you first go into light sleep, then naturally go into deep sleep, and then go through the alternation of light sleep to deep sleep until you wake up. People may dream in light sleep, but not in deep sleep. In deep sleep, the cells of the cerebral cortex are in a state of full rest, which is essential for eliminating fatigue, restoring energy, and immunizing against diseases.

This is why deep sleep is also known as "golden sleep", which is often referred to as "golden sleep" or "golden sleep". However, this kind of deep sleep only accounts for 25% of the overall sleep time. Therefore, the evaluation of the good or bad sleep, not just look at the time of sleep, but more importantly, the quality of sleep, which depends on the length of deep sleep.

In order to "sleep well", it is crucial to have enough time for "deep sleep"!

And finally, a request for likes ～～～～

There is no standard answer. Each person is an individual, with a different physical state, and the results vary completely from person to person. If you are fresh and energetic the next day, then the first day is the right time to sleep. Then the first day's sleep is appropriate. If not, it is time to adjust the duration.

The length of sleep can determine a person's lifespan, so how long is the right amount of sleep for each age?

Time passes quickly in a day, except for work, life, etc. That is sleeping. Then how much sleep a day is appropriate? After the American Association survey shows: the average human sleep time is 7 to 8 hours. Long life under an average of 4 hours of sleep per night, 80% are short-lived. But in our country medical research survey, different age, the best sleep time is different, should be in accordance with their age scientific sleep.

Seniors over 60: 5.5 to 7 hours of sleep per day

Seniors should be in bed by 12:00 p.m. at night, and about 7 hours of sleep at night, or even as short as 5.5 hours is enough. Alzheimer's Association data show that every night sleep to keep within 7 hours of the elderly, brain aging can be delayed by 2 years. If the long-term sleep time is too long or more than 7 hours easily lead to poor concentration, and even cause dementia, shorten the life time.

Reminder: The common problems of the elderly are insomnia and hypersomnia. Dreaming is the degeneration of the brain function of the elderly: insomnia is caused by a decrease in the body's melatonin secretion, melatonin is one of the factors of human sleep. Experts remind everyone: the evening sleep quality is not good elderly, you can develop the habit of lunch break, time is not too long, not more than 1 hour. Otherwise, there will be a deepening of the brain center of the body and mind to Yang Zhi, the body's metabolism slows down, easy to wake up uncomfortable, and even more sleepy.

Adults 30 to 60 years old: about 7 hours of sleep per day

Male friends sleep for about 6.49 hours while women need about 7.5 hours. Ensure that 10 p.m. to 5 a.m. is the best quality sleep time every day. When a person sleeps, it helps to relieve fatigue. After the research survey, sleep less than 7 hours, than sleep 7 to 8 hours of men's mortality rate is 26% higher, women is 21%; sleep more than 8 hours of men, than sleep 7 to 8 hours of men's mortality rate is 24% higher, women higher is 17%.

Reminder: If at this age, lack of sleep, mostly brain power or stress made by poor eating habits. Tips for you: out of stress relief, but also in the bedroom to relieve some effort, such as: good ventilation, appropriate light, choose 10 ~ 15 centimeters high pillow. If the sleeping time is still not enough, you can make up for it by taking a lunch break.

Young people aged 13 to 29: about 8 hours of sleep per day

This age group to ensure enough sleep time is generally 8 hours, and to develop the habit of going to bed early and getting up early. Because too much sleep will disrupt the body's biology, causing mental sluggishness, memory loss, and will miss breakfast, resulting in poor eating habits.

Reminder: young people like to have a night life, often used to stay up late, will directly affect the next day mental state. Long-term stay up late will also affect the endocrine, immunity decline, easy to catch a cold and other symptoms appear, there will be forgetfulness, irritability, anxiety and other mental phenomena. Therefore, young people attach importance to their sleep life, do not eat within 1 hour of going to sleep, lunch break for half an hour will be more beneficial to the body.

Children 4 to 12 years old: 10 to 12 hours of sleep per day

Children at this age should get enough sleep for 12 hours, going to bed around 8:00 p.m. each night and taking a lunch break at noon if possible. Older children can sleep 10 hours, or even 8 hours. Research studies, children such as sleep deprivation, there will be mental depression, immunity decline, but also affect the growth and development. But do not sleep more than 12 hours, may lead to obesity.

Reminder: children do not have sleep disorders that create a favorable environment. Don't eat at bedtime, and keep the bedroom environment darker. Arrange a reasonable bedtime for your child; get ready for bed and develop good habits.

1-3 year olds: 12 hours per night, two or three hours during the day

Toddlers should pay special attention to getting enough sleep for 12 hours, preferably during the day to make up about 3 hours. The exact time of rest can be set with according to their sleep rhythm. It is possible to take a nap in the middle of the day or in the afternoon.

Reminder: toddlers at this age tend to play too excitedly affecting sleep. Sometimes into the sleep state, the brain is still active; sleep and: grinding teeth, kicking, bedwetting and so on. These will affect the baby's physical development. Therefore, parents should habitually give the baby a warm bath, relaxation; to the baby stories, jokes to amuse the baby, but also help to sleep.

Infants and toddlers under 1 year of age are guaranteed 16 hours a day. Sleep small months of infants are officially an important time for development and growth, so it is important to ensure adequate sleep time.

Reminder: infants are small, sleep problems will be a lot, due to the lack of calcium and other nutrients, get rid of shock, digestive disorders; there are also children who do not sleep well at night and sleep a lot during the day. Therefore, parents give their children more calcium; try to ensure that infants sleep integrity at night, should not be frequently asked milk for diapers. Especially in the second half of the night, the second half of the night secretion of hormones in small month old babies is very fast.

People sleep best for 6-8 hours a day. It is better to go to bed at ten to twelve in the evening. Don't sleep too late because our body needs rest too

Let's start by talking about the importance of sleep for the human body.

When I was an intern going into the ward for the first time with my teacher, the first thing I asked the patient when checking in was, did you sleep well?

There is a powerful medical system within the human body, a powerful system that takes bacteria, viruses, cancer cells, physical, chemical, toxic substances, etc., and excretes them through peaceful coexistence, through sweat, urine and feces, and so on. The body is in a way of internal balance. The body has no clinical symptoms. Sleep is an important part of this system. We usually have a good night's sleep and feel much better the next day when there is a disease in the body.

Sleep is important for our nervous system, immune system, digestive system, cardiovascular system, urinary system, muscle movement system rest. I often say a sentence, the disease is tired out, the big disease is a small disease dragged out, death is exhaustion, sleep quality is not good, will not sleep, the systems do not get rest, more than its compensatory capacity on the occurrence of disease.

Focus on the relationship between sleep and digestive diet

People and food for heaven, to sleep well, unless the stomach and intestines safe. Chinese medicine kidney (actually for our central system) for the innate nature of this, the spleen (actually includes our liver, pancreas, gastrointestinal function) for the innate nature of this, get stomach gas is born, the loss of stomach gas death.

I clinically treat all kinds of condensation difficult disease from sleep, diet, two stools on the start, are taken to good results, such as cancer is how to die? Is scared to death, starved to death, mainly people's fear of cancer heart, can not sleep, can not eat. Can not sleep affects the body organs during the day fatigue repair, the body's anti-disease repair system function. Can not eat, the human body sugar, protein, fat is the body function must material, these basic substances can not guarantee that the body's ability to fight disease decline. So cancer is scared to death, starved to death. When people do not know that they have cancer, spirit, diet, sleep, two normal (two make is an important way of detoxification of the body). Line as normal people, once the medical examination found cancer, at most can not live 3 months.

The goodness of sleep is not related to the length of sleep, but to the effective sleep time of each person, what is effective sleep? When the next day after waking up from sleep, the person does not feel tired, spirit, diet and diarrhea are normal.

Sleep is divided into fast wave sleep and slow wave sleep.

1. Fast wave sleep is the human body fall asleep after the eyeballs left and right fast parallel movement, that is, we dream, a foreign organization research report, this time is also our effective sleep. They will separate two groups of people, one group in the fast-wave sleep wake up, one group in the slow-wave sleep wake up, fast-wave sleep was woken up group the next day is very tired, like no sleep, slow-wave sleep was woken up group, there is no sense of fatigue. Dreaming is the effective sleep of human body.

2. Slow-wave sleep is the slow movement of the two eyeballs parallel to each other after falling asleep. It is also called ineffective sleep.

3. A night of fast-wave sleep and slow-wave sleep switch with each other.

We talked about the importance of sleep. Then we talked about how to sleep.

1, bed, choose a good bed is very important, a good bed allows us to sleep well, the evolution of mankind, the spine has three physiological curvature, people do not feel the weight of their own, so the bed or hardboard beds to adapt to us.

2, pillow: the height of the pillow, the height of their fists, pillow in the back of the neck, that is, our cervical lumbar curvature, in order to relax our neck muscles, to prevent cervical spondylosis. The lumbar lumbar curve can be padded with a thin pillow to protect our lumbar spine.

3. State of mind when falling asleep

Life is born crying out, is to suffer in this world, forget yesterday's unpleasant, do a little more good deeds, a little more compassion, more people look at other people's strengths, forget the shortcomings, a little more positive energy, ask the heart no regrets to live happily every day.

Finally, I wish you all a good night's sleep and great health.

How many hours of sleep at night is the healthiest? From birth to old age, there are different standards of sleep time for different age ladders. Due to the different functions of the human organism and different physical qualities, in actual life, the optimal time to sleep also varies from person to person, without a uniform standard. Generally speaking, the best time for a person to sleep is from the time he falls asleep at night to the time he wakes up the next day, which is the healthiest time for the body. Therefore, each person should find out his or her own sleep life practices, including whether he or she can fall asleep as soon as he or she goes to bed, whether he or she sleeps deeply or shallowly, whether he or she has done various activities before going to bed that hinder his or her sleep, whether he or she can't keep quiet after going to bed, whether he or she thinks about problems, whether he or she dreams a lot, whether he or she stays up late, whether he or she wants to laze around in bed after waking up, whether he or she feels conscious of whether his or her brain is awake or drowsy and whether he or she feels energized or sluggish, and so on, and then he or she can make his or her own sleep evaluation. Sleep evaluation, you can know the appropriate sleep time for yourself. One third of one's life is sleeping, sleeping well is one of the key factors of human health, we must be serious about it, and insist on practicing the time and methods of promoting sleep that are suitable for our own sleep. Will sleep people really appreciate the happiness of this, sleep is not good in the heart of the people is an indescribable pain. Sleep well, keep healthy, may we all sleep well.

How long is the healthiest amount of sleep needs to be based on your age, body type, environment, and quality of sleep!

Therefore, the healthiest sleep is to wake up refreshed, full of energy, thinking sharp, does not affect the normal daytime work and study life is appropriate.

Do not live a life too mechanized, human sleep is not like a cell phone charge, must need a specific time, to be full, if you feel that these days of poor sleep, then find a rest day afternoon, eat and drink, beautiful make up a sleep on the good 😁!

In short, don't let sleep be a burden! It's all about the state of your body and combining work and rest!

I'm glad to answer this question, about sleep health issues, I think this can not be one and one, different ages sleep time is not the same, adults have people sleep four, five hours is enough, some people sleep seven, eight hours have not yet woken up, but I think seven, eight hours of sleep is more appropriate, which also depends on the individual's constitution, as long as the sleep to wake up naturally feel very comfortable and very energetic, it's quite good!

The length of sleep varies from person to person and is related to the individual's genes and external stressors. A prolonged lack of quality sleep can lead to problems such as neurasthenia and immune deficiency, and can increase the chances of Alzheimer's disease in old age. Therefore, a certain amount of deep sleep is necessary for good health. Standard adults are recommended to get more than 7 hours of sleep. If you can't get a normal night's sleep due to work, it is recommended that you get 10 hours of sleep or more on your days off. This can effectively alleviate the harm to the body caused by lack of sleep on weekdays. In addition, long-term regular late night and short sleep on the brain damage is irreversible!