Do People Have to Sleep 8 Hours a Day?

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Do people have to sleep 8 hours a day? According to a survey by the American Cancer Society, people who sleep an average of 7 to 8 hours a night have the longest life expectancy; 80% of people who sleep an average of less than 4 hours a night are short-lived. However, the best sleep time for different age groups is different, and you should sleep scientifically according to your age.

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Elderly people over 60 years old: sleep 5.5 to 7 hours a day

The elderly should go to bed before 12 o'clock every night, and 7 hours of sleep at night, or even 5.5 hours is enough. According to data released by the Alzheimer's Association, the elderly who sleep within 7 hours a night can delay brain aging by 2 years. Long-term sleep of more than 7 hours or lack of sleep can lead to poor concentration, even Alzheimer's disease, and increase the risk of premature death.

Suggestion: The most common sleep problems for the elderly are dreaminess and insomnia. Dreaminess is due to the deterioration of brain function in the elderly; insomnia is mostly caused by the decrease in the secretion of melatonin in the body, and melatonin is one of the important factors that determine sleep in the body. Elderly people with poor sleep quality at night, it is best to develop the habit of taking a lunch break, but the time should not exceed 1 hour. Otherwise, the central nervous system in the brain will be more inhibited, resulting in a relative decrease in blood flow in the brain, slowing down metabolism in the body, and easily causing discomfort and even more drowsiness after waking up.

Adults aged 30 to 60: sleep about 7 hours a day

Adult men need 6.5 hours of sleep time, women need about 7.5 hours, and should ensure "quality sleep time" from 10 pm to 5 am. Because it is easy for people to reach a deep sleep state at this time, which helps to relieve fatigue. A 22-year follow-up study of 21,000 adults in Finland found that men who slept less than 7 hours were 26% more likely to die than men who slept 7-8 hours, and women were 21% more likely to die; Men who sleep for 7-8 hours are 24% more likely to die than men who sleep 7-8 hours, and women are 17% more likely to die.

Suggestion: If people in this age group lack sleep, it is mostly related to mental decline, or bad habits such as overeating caused by stress. In addition to relieving stress as much as possible, you can also work on the sleeping environment, such as reducing noise, ventilation, and proper shading, etc., and choose pillows with a height of 10-15 cm and moderate hardness. People who still don't get enough sleep can also make up for it by taking a 1-hour lunch break.

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

Teenagers in this age group usually need 8 hours of sleep a day, and they must follow the principle of going to bed early and getting up early to ensure that they enter deep sleep around 3 o'clock at night. Usually, you should go to bed at 24:00 at the latest and get up at 6:00 in the morning, and try not to sleep in on weekends. Because sleeping for too long will disrupt the body's biological clock, lead to lack of energy, affect memory, and will miss breakfast, causing eating disorders and so on.

Suggestion: Young people are more used to staying up late, which will directly affect their mental state the next day, and easily cause skin damage, acne, acne, chloasma and other problems. Staying up late for a long time will also affect endocrine, leading to decreased immunity, colds, gastrointestinal infections, allergies, etc. will come to your door, and mental symptoms such as forgetfulness, irritability, and anxiety will appear. Therefore, the most important thing for young people is to regulate their lives. Do not eat one hour before going to bed, and take a half-hour nap at noon, which is more beneficial to the body.

Children aged 4 to 12: sleep 10 to 12 hours a day

It is necessary for children aged 4 to 10 to sleep 12 hours a day, go to bed around 8 o'clock every night, and take a nap as much as possible at noon. Older children sleep 10 hours, or even 8 hours is enough. If children do not get enough sleep, they will not only suffer from lack of energy and low immunity, but also affect their growth and development. But sleep time should not be too long, if it exceeds 12 hours, it may lead to obesity.

Suggestion: Children basically have no sleep disorders, as long as a good environment is created. Do not eat before going to bed, and do not have too bright lights or stimulating music in the bedroom; it is best to set a schedule with the children and urge them to go to bed on time; let the children do some preparatory work before going to bed, such as brushing teeth, washing the face, and making the bed Wait, this process seems simple, but it is hinting to the child that "it's time to go to bed".

Children aged 1 to 3: 12 hours per night and two or three hours during the day

Young children must ensure 12 hours of sleep every night, and they need to make up for another two or three hours during the day. The specific sleep time can be determined according to their own sleep rhythm. For example, some babies are used to sleeping close to noon and in the late afternoon.

Suggestion: Babies in this age group are likely to be too excited to sleep and affect their sleep. Sometimes, they enter the sleep state, but their brains are still active; when they fall asleep, they often grind their teeth, kick the quilt, and wet the bed. These can all affect your baby's brain and physical development. Therefore, it is recommended that parents take a warm bath for their babies one hour before going to bed to relax their bodies; telling a short story or playing some relaxing and soothing music can also help them fall asleep.

Infants under 1 year old: 16 hours a day

Babies under the age of 1 need the most sleep, about 16 hours a day. Sleep is an important period for the growth and development of young babies, therefore, sleep time must be guaranteed.

Suggestion: Sleep problems in babies are mostly caused by calcium deficiency, being frightened during the day, and digestive disorders; some children can’t sleep well at night because they sleep too much during the day. In this regard, parents should pay attention to calcium supplementation for their children and scientific feeding; they should also try their best to ensure that the baby sleeps well at night, and it is not advisable to frequently breastfeed or change diapers at night, especially in the second half of the night, because young babies secrete hormones the fastest in the second half of the night.

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Smart watches can monitor sleep quality through built-in sensors, including indicators such as sleep duration, depth and light sleep, which help you understand your sleep quality and sleep patterns, so as to make timely adjustments.


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