Sleep Time By Age: 8 Most Important Healthy Sleep Advices

Sleep time by age refers to a natural physiological phenomenon of humans and animals. Consciousness is natural and usually a regular temporary suspension.  During this period, the process of recovery of physical strength can achieve closed eyes and rest, and the cerebral cortex is at rest.  best sleep time for adults is from 22pm to 6am.

Sleep time can be divided into intermittent sleep and continuous sleep. The sleep time by age in general life refers to the total sleep time in a day by different age groups, that is, the sum of all sleep time. The circadian body clock is recommended to fall asleep before 22 o 'clock in the evening and get up before 7 o' clock in the morning.
  

Early to bed and early to rise can promote metabolism, enhance immunity, and help fight virus invasion, thereby improving work efficiency. Let's discuss about how much sleep time by age? Factors affecting sleep? Notes on sleep time by age?

Sleep time by age are:

1. Newborns:-

Newborns have not yet formed a relatively constant biological clock, making it difficult to distinguish between day and night. The recommended daily sleep duration is: 1 week old newborns sleep 16-17 hours a day; 1-4 months, sleep 14-16 hours a day. Newborns must not sleep less than 11 hours a day, otherwise normal development will be affected.

Related Article :- Newborn care and safety

2. Baby:-

Babies sleep longer than newborns during the entire period. Generally, babies 5-12 months old sleep 12-16 hours a day. At this time, parents should help their children maintain a regular nap, and sleep at least 10 hours a day  , otherwise it will affect normal development.

3. Toddlers and preschoolers:-

At this stage, children are more active and sleep is more important for their growth.  For 1-2 year olds, the recommended sleep time is 12-14 hours per day;  for 3-5 year olds, the recommended sleep time is 11-13 hours per day.

4. School-age children:-

After a child goes to elementary school, only enough sleep can guarantee the efficiency of one day's activities and learning. Therefore, it is recommended that children 6-12 years old should ensure 9-12 hours of sleep every day,  not less than 8 hours, otherwise it will seriously affect the learning efficiency.

Their sleep time by age is very important because if they don't sleep well during this period affects their development of brain.

5. Teenagers:-

Children at this stage are still in the growth and development period, the learning pressure gradually increases, and the sleep time is relatively reduced. Children aged 13-17 should sleep for 8-10 hours a day, less than 7 hours. They  will lose concentration and reduce the amount of exercise, which will seriously affect the learning efficiency. 

6. Adults generation: 18-25 years old teenagers & 26-70 years old 

7-8 hours (but the study found by the experts that the their sleep time by age should not be less than 9 hours)

7. Elderly age: 71-99 years old and over 100 years old 

5.5 ~ 7 hours (Some experts believe that the elderly should also sleep more than 9 hours)

Let the age be x, and the optimal sleep time y approximately meets y = 21-6x ^ 0.3 + x / 10. However, some experts suggest that the elderly need weaker sleep than adults due to weak blood and qi, so y = 22  -7x ^ 0.3 + x / 5.6. In this function, the sleeping time of people over 65 years old is increasing.

Factors affecting sleep

Good sleep looks like a complicated problem. Many factors affect the quality and duration of sleep. If you can't sleep all night, try to record it to monitor and confirm whether it is the following factors. You can keep recording throughout the day  or write a summary before going to bed. Regardless of your preferred method, keeping track of your diet, activity, and emotional state every day can help you understand which factors will improve or damage your sleep quality:

1. Caffeine: 

This kind of stimulant usually wakes up the body and makes you not tired. In fact, caffeine blocks adenosine, a chemical secreted by the body that makes you sleepy. Although this may be beneficial in the morning or a long day, too much  caffeine in the late afternoon or early evening will affect your sleep.

2. Alcohol: 

Drinking too much alcohol night may disrupt your sleep pattern. More specifically, it will disrupt your REM sleep and make your sleep cycle incomplete. More shallowly, alcohol is a diuretic, which means you will want to urinate more often. So, drinking  too much alcohol can also disrupt your rest, because you may have to go to the bathroom frequently.

3. Diet: 

The time and content of the last meal of the day may affect your sleep. Think about how a meal or snack can make your blood sugar surge, and the energy increase at night will make it difficult for you to relax.

4. Physical activity:

Regular exercise scan help you maintain a regular sleep schedule. However, exercise time should not be too late, otherwise your body will not have time to relax before switching.

5. Stress and emotional state: 

Take a good look at the stress or emotional state during the day. If you feel particularly tired, worried or under other stress, it may be difficult to calm down and fall asleep.

6. Bright light: 

If you are constantly exposed to strong light, it may affect the production of sleep hormones. Please make sure that your room is very dark, and after using a bright screen (TV, mobile phone, tablet), take a break before  going to sleep.

Notes on sleep time by age

1. Normal people sleep 6--8 hours (children's sleep time is about 10-12 hours, babies are longer; elderly people sleep slightly less).

2. The time for beauty sleep is 22 o'clock-2 o'clock in the morning.

3. Staying up late for a long time, even if you sleep for 8 hours, it will be easy to cause endocrine disorders in a few years, and the physiological clock will be messed up.

4. It is best for children to go to bed before 20:30 at night, because they have long bodies.

5. Teenagers should go to bed at about 22 o'clock in the evening. I would like to tell you that if you do not sleep to your sleep time by age then it has many side effects.

6. As for those who love beauty, be sure to sleep before 2 am, because the skin metabolism before 2 am.

7. The elderly should sleep better between 21 and 22 in the evening. Therefore, people's sleep time should not be too long. Adults 7-8 hours day and night are enough. If you want to increase sleep time to get healthy,  it will be counterproductive, increase disease and shorten life. Generally, 6-8 hours of normal sleep a day is enough. If sleep is delayed due to work or other things, depending on how much the delay can be compensated for, the total amount  of compensation should not exceed two hours. After getting up and doing some usual activities, you will be energetic and everything will return to normal. 

Too much to make up for it is not only useless, but will be more dazed and even have dizziness and  other similar problems. This is due to the negative effects that the whole body is in the state of brain relaxation and the inhibition of various organs on the body's blood circulation and organs can cause hypoxia or nutrition. One third of a person 's life is  spent in sleep, and people  who die without sleep for five days will die. Sleep time by age is a necessary process of life, an important part of the body 's recovery, integration and consolidation of memory, and it is indispensable for health Part.

According to the World Health Organization survey  , 27% of people have sleep problems. The Global Sleep and Health Plan sponsored by the International Mental Health Organization launched a global event in 2001—the annual day of March 21, the first day of spring, is designated as "World Sleep Day"  in 2006. The theme of Sleep Day is "Healthy Sleep in the Community". Some people may be wondering, how can sleep be divided into healthy and unhealthy? Isn't it just closing your eyes to sleep?

Traffic rules-accidents can easily happen if you don't understand them. For example, from 23 o'clock to 3 o'clock in the morning, when the bile liver meridian is most active, the liver and gallbladder should return to the blood  , "lie down and return to the blood, stand up to supply blood." If you lie down at about 22 o'clock every night, so quietly that you don't talk, you will fall asleep by 23:00. The liver  and gallbladder began to return to blood, filtering out the toxic blood to produce fresh blood. 

By the age of 100, there were no gallstones, and no diseases such as hepatitis and cysts. If you're staying up until 1:00 every day  more than the liver can not return to blood and toxic blood row can not afford to fresh blood if it can not, gall bladder bile is unable to change, so these people prone to gallstones, cysts, three positive, three positive Each Disease. That's why sleep time by age is necessary to all people for their health.  Don't take it lightly.

It is best not to speak half an hour before going to bed, not to speak when you are sleeping, such as speaking, the lung meridian moves, and then the heart meridian moves again (because the heart and lungs are on focus), people  can easily enter the excited state, so it is difficult to fall asleep.

Sleep advice for all age groups

Regardless of whether you fall asleep easily, master the following ten tips to promote sleep, which can save you from insomnia and make your sleep more sweet. Along with sleep time by age, it is very important to know about sleeping advice.

1. Go to bed on time. Insist on going to bed at the time you are accustomed to. The body will reactively request rest at this time, as should weekends and days off.

2. Maintain air circulation and proper temperature in the bedroom. A good environment helps to fall asleep quickly, the temperature is best at 18-20 ℃, the floor should be sprinkled in dry weather. The guarantee of high-quality sleep, in which  bedding plays a particularly crucial role. 

The core of "healthy sleep" is to create a suitable environment first: mainly a quiet bedroom and comfortable bedding, ventilation is an important condition in the bedroom, because fresh air is more important than anything, no matter  the outdoor temperature is high or low, sleep Before you should open the window for ventilation, the pillows should be moderately soft, and the beds should be carefully selected. Choosing a mattress that effectively supports the child's seven parts can effectively stretch your child's bones.

3. Adhere to the habitual activities before going to bed. Some activities you are used to before going to bed: drink herbal tea, drink milk, take a shower, write a diary or listen to music for a while.

4. Try to eat foods that are difficult to digest or greasy or irritating at night. Do not drink alcoholic or caffeinated beverages 2 hours before bedtime.

5. Do not exercise vigorously before going to bed. If you have the habit of exercising in the evening or evening, do it 4 hours before going to bed.

6. Don't go to bed with problems. If you really have any problems that can't be solved at once, you can take notes and keep thinking the next day.

7. Don't overuse your brain before going to bed. Thinking hard will make your brain excited and difficult to be quiet.

8. Washing your feet with hot water before going to bed will make you feel more comfortable and beneficial to body health.