How much sleep do you need and how do you judge for yourself?

I've also been bothered with this issue for a long time. Sometimes that's not spontaneous waking, it's "sleep compensation". I did an experiment by myself, for a month, without relying on the external time rhythm system, I slept naturally, woke up naturally, recorded it with software, and found that:

In an average of 8 hours plus or minus 1 hour. It does not shorten the sleep time because it does not do energy-consuming things during the day, but it does delay the time of sleep, so that the start and end times of sleep are not fixed during the month. I can't yet:

Why do people sleep Different people do not have the same need for sleep time (different ages) How the body determines how long you should sleep. But there is a discussion on Zhihu about how the human body recognizes the cycle of day and night. I'd love to know these answers as well.

So far, the results of my own experiments have been that sleep time can be overdrawn, not stored.

The human body has its own biological clock and regulator, and in general, if you go to bed at one point in time and get up at one point in time for a long time, you will feel sleepy and wake up naturally after a long time. We feel that when we wake up at noon, it is because our own schedule is irregular, either too tired, or too late to brush Douban at night, and there are no good habits. So if you want to check how much sleep you need, start by overcoming procrastination and having a regular schedule.

When the time comes, force yourself to sleep (except for the next day, you must hand in the work task), if you wake up naturally, such as your alarm clock is set at half past seven, but you will wake up naturally at half past six, some people want to go to bed early and go back to sleep, in fact, this is harmful, because natural awakening shows that the rest that the body needs is enough, and returning to the cage will make you wake up in a daze by the alarm clock, and accompanied by getting up gas, and even miss the time, resulting in a bad spirit of the day, chaotic arrangements, don't care what time it is, get up immediately, make a plan for the day, Eat breakfast, read, have more time and jog for a few minutes. Keep yourself refreshed throughout the day. <>

Under normal circumstances, it takes about 10 hours for children and about 7 hours for adults. And the old man is about six hours. This is generally the case.

But specific to each person, it should be different, because some people have to work overtime frequently, so each person's specific situation should be different, there is also a biological clock, some people get up early and work in the dark, so he gets up early in the morning and goes to bed early at night. In short, the average sleep should be about seven hours, and the normal standard should be the next day, when you are more energetic and not sleepy, and you can reach this level, then this kind of sleep time should be relatively normal and it is also a standard for judging how much sleep you need.

The quality of a person's sleep is important. Because good sleep helps to keep the body healthy, improve immunity, make people energetic, work more handy and smoother.

According to scientific research, the average sleep cycle of people is 90 minutes. Each sleep cycle consists of three stages, which are light sleep, deep sleep, and light sleep, the so-called light sleep. Of course, deep sleep is better for the brain and body to rest than light sleep; However, if a person wakes up during a deep sleep due to external factors (noise, etc.) or their own factors (urgency, etc.), they will feel very tired and may be more tired than before going to sleep.

However, if a person wakes up during a light sleep, the mental and physical strength is much better than before bedtime! Some people may be surprised when they first learn about this: who should have the better rest the longer time?

But, if you think about it, this phenomenon of sleep cycles is often manifested in ourselves. For example, when you wake up while you're dreaming, you'll feel tired because dreaming is a brain action that occurs during a deep sleep. For example, when you are very tired, take a nap (about 20 minutes of sleep) and you will feel refreshed!

From this point of view, human sleep is indeed cyclical, and its average sleep cycle is one and a half hours; However, for everyone, the sleep cycle may fluctuate around an hour and a half. The way to measure your sleep cycle is: find a place where no one disturbs you to sleep, know that you wake up naturally, in this way, divide the total sleep time (in minutes) by the number of 1-10, and get the quotient, whoever is closest to 90, is your sleep cycle.

Of course, friends should not do this experiment during work, but do it on rest days. Also, for a person's sleep cycle, it should be tested several times, taking an average. (The number of tests depends on each person's conditions, of course, it is not necessary to test, you can quote the value of 90 minutes).

In addition, people have a physiological habit of sleeping multiple times a day, and nowadays most people only sleep at night, so taking a nap (about 20 minutes) can make people more energetic and energetic at work. Therefore, people with conditions can take a lunch break, and can also take a nap at dusk, etc., which is beneficial to people's lives. (Of course, don't sleep too long, sleep during the day, a maximum of about 90 minutes at a time; Sleep 2-3 times a day during the day – including naps).

<> How to Know How Much Sleep You Need.

Getting enough sleep can prevent health problems, and the University of Chicago did an experiment in which volunteers slept only four hours a day for six days and recorded their changes, short-term sleep deprivation leads to difficulty concentrating, unresponsiveness, vision loss, driving difficulties, irritability, and memory loss, and chronic sleep deprivation can lead to obesity, stroke, memory loss, and heart disease.

Sleep needs are judged by age.

As we age, we need less and less sleep, with newborns sleeping between 11 and 19 hours a day, while people over 65 sleep the least, ranging from 5 to 9 hours a day. But everyone is unique and can always be affected by different factors that cause the amount of sleep needed to be greater than what is generally accepted to be normal.

The amount of sleep you get can change due to certain factors.

Sometimes stress and physical changes can also affect the amount of sleep needed, including illness, injury, intense physical exertion, emotional distress, or a lot of mental work, and getting a little more sleep at night to meet these additional needs.

Do a little sleep experiment (1).

Find the first and second day is a weekend or vacation time, don't set an alarm clock, sleep until you wake up naturally, most people will sleep longer on the first day, maybe even more than 16 hours, that is because your body is in a state of "lack of sleep", if the phenomenon of lack of sleep is very serious, before the experiment, make up for these sleep, and then take the test.

Do a little sleep experiment (2).

As mentioned above, you will sleep longer than normal on the first day, and the next day, choose the same time to fall asleep, or no alarm clock, and after a few days, you will gradually wake up naturally at the same time. This way you know how much sleep you need in a day, and the results of the experiment are not available in one day, but need to be verified over many days.

Lack of sleep is actually not getting enough sleep every day, and then accumulating day by day.

You may only miss a few minutes a day, or a few hours of sleep. This lack of sleep can be accumulated for a short period of time, or it can last for months, staying up late for work, study or play, and being woken up by the alarm clock the next day because you have to get up, this is the cause of your sleep deprivation, and you need to record the amount of sleep you miss every day. Of course, first of all, you also need to know how many hours of sleep you need in a day.

Be sure to learn to catch up on sleep.

Arrange a vacation for yourself, don't do anything, go to bed on time every day, sleep until you wake up naturally, make up for your lack of sleep, and go to bed on time every day, you will find that even if you don't have an alarm clock, you can wake up naturally on time every morning, provided you sleep early enough to meet the required sleep time.

Check how much sleep you get

Summary: Now that there's an easy way to determine how much sleep you need, you can follow the steps below.

1. Set aside a week or two to focus on this sleep test, and don't let the test be interrupted unexpectedly during this week or two.

2. Choose a time when you usually fall asleep and stick to falling asleep at that time;

3. Sleep until you wake up naturally in the morning, don't set an alarm clock;

4. After a few days, the sleep you owe before will be paid off, and at this time you will continue to sleep as usual. The time difference between calculating the time when you wake up naturally the next day is very close to the amount of sleep you actually need.

Knowing how long you need to be, you can sleep at the same time as you normally fall asleep and when you need to.

The best number of hours of sleep in a day varies from person to person. Newborns may need 16-20 hours of sleep a day; By the time you reach your teenage, you may need 9-10 hours of sleep a day; 7-8 hours of sleep may be required in adulthood; In old age, sleep may be shortened to 6 hours.

Everyone's sleep needs are different, and how many hours of sleep is best for you every day has a lot to do with your own genetics, acquired environment, and lifestyle. Generally speaking, as long as you wake up after sleeping, you feel that you have sufficient energy, physical strength, and brain power, no fatigue, quick thinking, and no uncomfortable feeling, and can ensure that you can complete study, work, social interactions, and various social activities during the day, which means that sleep is enough.

In addition, if the elderly have less sleep, the quality of sleep will also decrease, so for them to ensure sleep, you can also assist in napping, napping for 15-30 minutes, the longest can not exceed an hour, can also play a role in supplementing sleep.