It is very important to ensure a normal amount of sleep every day. Generally, adults should get 6-9 hours. For example, going to bed at 10-11pm and getting up at 6-7am can help people maintain a more stable biological rhythm, which is beneficial to the human body and mind.

It is best for children to go to bed before 20:30 at night because of their long body. ?

Teenagers should go to bed around 22:00 at night.

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Newborn: 20-22 hours

Infants 2-3 months old: 18-20 hours

Infants 4-6 months old: 16-18 hours?

Infants 7-12 months old: 15-16 hours?

1 year old: 15 hours

2 years old: 14 hours

3-4 years old: 13 hours

5-7 years old: 12 hours

8-12 Years old: 10 hours

13-18 years old: 9 hours

18-59 years old: 7-8 hours (but research has found that it should not be less than 9 hours)

?60-70 years old: 5.5~7 hours (some experts believe that the elderly should also sleep for more than 9 hours)

Extended information

About sleep time and corresponding sleep quality

1. Normal people sleep for 6-8 hours (children sleep for about 10-12 hours, infants take longer; the elderly sleep for slightly less)

2 .?Beauty sleep time is 22:00-2:00 in the morning.

3. Staying up late for a long time, even if you sleep for 8 hours, will lead to endocrine disorders in a few years, and the biological clock will be disrupted.

4. It is best for children to go to bed before 20:30 at night because they are growing longer.

5. Teenagers should go to bed around 22:00 at night.

6. As for those who love beauty, they must go to bed before 2 a.m. because the skin metabolizes before 2 a.m.

7. Elderly people should go to bed between 21 and 22 o'clock in the evening. Therefore, people should not sleep too long. 7-8 hours day and night is enough for adults. If you want to increase your sleep time to gain health, it will be counterproductive, increase diseases and shorten life span. Generally speaking, 6-8 hours of normal sleep a day is sufficient. If sleep is delayed due to work or other matters, some compensation can be made appropriately depending on the amount of delay. Generally, the total amount of compensation should not exceed two hours. After getting up and doing some normal activities, you will be energetic and everything will return to normal. Compensating too much will not only be useless, but will make you even more confused and may even lead to dizziness and other similar problems. This is due to the fact that the whole body is in a state of brain relaxation and various organ suppression for a long time, which can have a negative impact on the body's blood circulation and organs, resulting in lack of oxygen or nutrition. One-third of a person's life is spent in sleep. If you don't sleep for five days, you will die. As a necessary process of life, sleep is an important part of the body's recovery, integration and consolidation of memory, and it is indispensable for health. components. According to a World Health Organization survey, 27% of people have sleep problems.

The Global Sleep and Health Program sponsored by the International Mental Health Organization launched a global campaign in 2001 to designate March 21 each year, the first day of spring, as "World Sleep Day". The theme of Sleep Day is "Healthy Sleep in the Community".

No matter whether you fall asleep easily or not, mastering the following ten tips for promoting sleep can prevent you from suffering from insomnia and make your sleep sweeter.

Go to bed on time. Stick to going to bed at your accustomed time. Your body will reactively demand rest at this time, and this should also be true on weekends and days off.

Maintain air circulation and appropriate temperature in the bedroom. A good environment helps you fall asleep quickly. The best temperature is 18-20°C. In dry weather, the floor should be sprinkled with water. Bedding plays a particularly key role in ensuring high-quality sleep. The core of "healthy sleep" is to first create a suitable environment: mainly a quiet bedroom and comfortable bedding. Ventilation is an important condition for the bedroom, because fresh air is more important than anything else, no matter the temperature outside, sleeping Windows should be opened for ventilation before use, pillows should be moderately soft and hard, and bedding should be carefully selected. Choosing a mattress that effectively supports seven parts of your child's body can effectively stretch your child's bones.

Stick to your usual bedtime routine. Before going to bed you should engage in certain activities that you are accustomed to: drinking medicinal tea, drinking milk, taking a bath, writing in a diary or listening to music for a while.

Try to eat less indigestible, greasy or pungent food at night, and do not drink alcoholic or caffeinated drinks 2 hours before going to bed. Do not engage in strenuous exercise before going to bed. If you have the habit of exercising in the evening or at night, do it 4 hours before going to bed.

Don’t go to bed with problems. If there are any problems that cannot be solved at the moment, you can write them down and think about them the next day.

Don’t overuse your brain before going to bed. Thinking hard will make the brain extremely excited and difficult to calm down.

Wash your feet with hot water before going to bed, which will make you feel more comfortable and beneficial to your health.

Before bedtime activities should be opposite to the main activities during the day. For example, manual workers should read some books or listen to some music before going to bed, while mental workers can do some light physical activities such as walking and doing exercises. wait.

Go to bed and go to bed immediately. If you are not sleepy, it is best not to stay in bed, get up and do something, and then go to bed and go to bed when you are sleepy.

People with insomnia can sleep on a pillow that helps them sleep, such as Doctor Pillow's Healthy Pillow, which has cold water stones added to the pillow core, which has a good sleep-aid effect.

Reference materials

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