How much sleep is enough every day? How to improve sleep quality?


Sleep is an important process for the human body to restore energy and maintain health. However, everyone’s sleep needs are not exactly the same. Some people may need less sleep to stay energized, while others need more sleep to meet their body’s needs. So, how long does it take to sleep enough every day? Next, let’s discuss how to sleep scientifically.

1. How long should you sleep every day?

Everyone’s sleep needs are individual. According to recommendations from the World Health Organization and the National Institutes of Health, most adults need 7-9 hours of sleep each night. But this is only a rough range, and the specific sleep time should be determined based on factors such as the individual’s age, lifestyle, physical condition, and sleep quality.

Age is an important factor affecting sleep needs. Newborns need about 16 to 18 hours of sleep per day, while preschoolers need about 10 to 13 hours. Teenagers need approximately 8 to 10 hours of sleep per day to support body development and brain learning functions. As age increases, adults’ sleep needs will gradually decrease, but they generally still need to maintain 7 to 9 hours of sleep per day.


2. The harm caused by insufficient sleep

Lack of sleep has significant negative effects on both physical and mental health. Long-term sleep deprivation may lead to weakened immunity and increase the risk of illness. At the same time, lack of sleep can also affect brain function, leading to problems such as inattention, memory loss, and slow thinking.

In addition, lack of sleep may also lead to psychological problems such as emotional instability, anxiety, and irritability. In the long term, it may also increase the risk of mental illnesses such as depression and anxiety. Therefore, getting enough sleep every day is crucial to maintaining physical and mental health.


3. How to improve sleep quality

Improving sleep quality is the key to ensuring adequate sleep. Here are some ways to help improve sleep quality:

1. Establish a regular schedule: Try to fall asleep and wake up at the same time every day to help the body establish a regular biological clock.

2. Create a good sleeping environment: keep the bedroom quiet, dark and cool, use comfortable mattresses and pillows, and ensure the bed is tidy and comfortable.

3. Relax your body and mind: Carry out relaxing activities such as deep breathing, yoga or meditation before going to bed, and avoid intense exercise or thinking before going to bed.

4. Limit caffeine and alcohol intake: Avoid drinking caffeinated drinks and alcohol before bed, as they can interfere with sleep quality.

5. Pay attention to your diet: Don’t eat too much at dinner, and avoid eating heavy-flavored or hard-to-digest foods before going to bed. Moderate intake of protein- and vitamin-rich foods can help promote good sleep.

6. Adjust your mentality: Maintain a positive and optimistic attitude and avoid excessive anxiety and stress. If necessary, seek psychological counseling or treatment.

In short, everyone’s sleep needs are different, but getting enough sleep is crucial to maintaining physical and mental health.

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