How many hours of sleep is enough for an adult? Healthy sleep: rules

How many hours of sleep is enough for an adult and how many for a child?

On average, we sleep up to 20 years of life, and the necessary amount of sleep depends on the age. How many hours of sleep is enough for an adult? How much time does a teenager and a toddler need?

• A newborn baby needs 18 hours.
• The baby sleeps 12 to 15 hours a day.
• Young children sleep for about 14 hours.
• For preschoolers, 10 to 13 hours is enough.
• Older children sleep 9-11 hours.
• The average teenager sleeps 7 hours.
• For adults, this is a very individual matter, but ideal sleep duration is assumed to be 6 to 8 hours.

Healthy sleep how many hours should you sleep? The causes of insomnia

Sleep problems affect all spheres of life, most often we cannot sleep due to stress, but there can be many more reasons:

• Working in the bedroom. A secluded space that should be intended for relaxation and sleep, instead of calming down, it starts to have bad associations. Working in the bedroom, we may have a problem with determining the boundary between time for chores and time for rest.
• The TV and its blue light are responsible for up to 60% of sleep problems. Immediately before falling asleep, we should give up watching TV, browsing information on a laptop or phone.
• Heavy diet. Late meals can effectively disturb our sleep.
• Mental health problems, thoughts and anxiety also deprive us of the right amount of sleep.
• Hormonal somatic diseases, problems with.
• The shift work system disrupts the natural rhythm of work and rest.
• Ailments related to.

Healthy sleep rules – can sleep be learned?

Training also makes perfect when it comes to sleep. Anyone who would like to work on this sphere of life should learn a few rules of the night. Healthy sleep rules: we present exercises for healthy sleep and a list of the best habits.

• Try to go to bed at the same time and make sure you wake up regularly, even at the weekend. The developed rhythm will help you fall asleep, especially in difficult periods, when we are exposed to long-term stress.
• Forget naps in the second half of the day. Even a short journey into the embrace of Morpheus after 3 p.m. is a common cause of insomnia. The nap should not exceed 20 minutes.
• Nicotine and alcohol, a glass of wine or an evening drink have a negative impact on sleep. Stimulants should also be avoided during the day as they are not a solution to sleep problems.
• A heavy dinner does not like a good night’s sleep. You should eat your last meal an hour before going to bed. A light snack will be perfect.
• The conditions in the bedroom are also important. A resting place after a long day should be quiet and warm. It is assumed that the optimal conditions are around 20 degrees Celsius.
• Mini rituals such as listening to your favorite music or a short reading can also help us fall asleep. It’s worth putting down the phone and turning off the TV, the screen stimulates the brain and effectively interferes with the mute process.

Exercise for a healthy sleep – physical exertion

Exercise is an effective way to fight stress, which is the leading cause of insomnia. What does this mean in practice? Should we run marathons before going to bed? Definitely not! Even a short walk or a quiet yoga session will make us fall asleep much faster.

How many hours should you sleep? Help in the fight against insomnia

According to scientists, an adult should sleep 7-8 hours a day. Home remedies for sleep may not be enough. In case of long-term problems, consultation with a doctor is necessary. Who Treats Insomnia?

• Family doctor – when insomnia is related to other somatic diseases, for example, a sick thyroid gland or problems with arterial hypertension.
• After excluding purely physical problems, it is worth examining the psyche. Before we reach for medications, therapy may be effective. Once the problems are overcome, pharmacology may become unnecessary.

We already know the answer to the question: how many hours should you sleep and who can help solve the problem of insomnia. It’s time to bring up another issue: healthy sleep, a mattress and relief for our body.

Healthy sleep: a mattress – how can you find the perfect model?

The user’s weight plays a key role when choosing a mattress. A foam mattress is sufficient for children and people whose weight does not exceed 65 kilograms. Modern mattresses also adapt to the shape of the body. Currently, mattresses have additional equipment in the form of dedicated inserts, thanks to which the springs are imperceptible. What else do you need to pay attention to? The most common sleeping position is also important. People who prefer to sleep on their side should choose the medium-hard option. A firm mattress will provide better sleep on your back. For back problems, it is best to consult your mattress.