The length of sleep determines your lifespan. The best sleep time for different age groups is different.
Elderly people over 60 should sleep 5.5-7 hours a day.
The elderly should go to bed before 12 o'clock every night. 7 hours to even 5.5 hours should be enough to sleep at night. According to data released, elderly people whose sleep is less than 7 hours per night can delay brain aging 2 years. Long-term sleep for more than 7 hours or lack of sleep can lead to poor concentration, and even Alzheimer's disease.
The most common sleep problems among the elderly are dreaminess and insomnia. Experts suggest that elderly people should form a habit of taking a nap for less than 1 hour who with poor sleep quality at night. Otherwise, the central nervous system of the brain will be deepen inhibited, and the blood flow in the brain will be relatively reduced, and the body metabolism will be slowed down.
Adults between 30-60 years old should sleep for about 7 hours a day.
According to the data, adult men need 6.49 hours of sleep time, women need about 7.5 hours, and should ensure the quality sleep time from 10 pm to 5 am. Because people easily reach a deep sleep state at this time, it helps to relieve fatigue.
If people at this age lack sleep, it is mostly related to bad habits such as overeating or overstress. Experts remind that in addition to reducing the pressure as much as possible, you can also change the sleeping environment, such as reducing noise, ventilation, proper shading, and choose a height of 10 to 15 cm and a moderate hardness pillow.
Adolescents aged 13-29 should sleep about 8 hours a day.
Adolescents of this age must follow the principle of going to bed early and getting up early to ensure that they enter deep sleep at around 3 o'clock at night. And try not to sleep late on weekends. Sleeping too long can disrupt the body's biological clock, cause mental depression, affect memory and eating disorders.
Young people are more accustomed to staying up late, which will directly affect their mental state the next day, and easily cause skin damage, acne, chloasma and other problems. Staying up late for a long time will also affect the endocrine system and mental states. Therefore, the most important thing for young people is to regulate their lives.
Children 4-12 years old should sleep 10-12 hours a day.
It is necessary for children to sleep 12 hours a day, go to bed at around 8 o'clock every night, and take a nap as much as possible at noon. If children do not get enough sleep, they will not only suffer from mental depression and decrease in immunity, but also affect their growth and development. But the sleeping time should not be too long. If it exceeds 12 hours, it may lead to obesity.
Children basically have no sleep disorders, only create a good environment. Do not eat before going to bed, and do not have excessively bright lights or more exciting music in the bedroom.
Children aged 1 to 3 should sleep 12 hours a night, 2 or 3 hours during the day.
The specific sleep time can be determined according to their own sleep habits. For example, some babies are accustomed to sleep near noon or late in the afternoon.
Babies of this age are prone to affect their sleep because they are too excited to play.
Sometimes, they enter a state of sleep, but their brains are still active, such as grind their teeth and kick the quilt. These will affect the baby's brain and body development. Therefore, it is recommended that parents give them a warm bath 1 hour before bedtime to relax their whole body, telling a short story or playing some relaxing can also help them fall asleep.
Babies under 1 year old should be 16 hours a day.
Babies under 1 year old need the most sleep time. Sleep is an important period for the growth and development. Therefore, sleep time must be guaranteed.
Most infant sleep problems are caused by calcium deficiency, fright during the day, and digestive disorders; some children can’t sleep well at night because they sleep too much during the day. So parents should pay attention to calcium supplementation for their children and scientific feeding; it is also necessary to ensure that the baby's sleep at night is complete. It is not advisable to frequently feed or change diapers at night, especially in the second half of the night.
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