Scientists tirelessly insist that sleep is the key to good health throughout the day and overall health. Lack of sleep is fraught not only with diseases, but also with neurosis and other disorders of the nervous system. Therefore, we will now consider why sleep is so important. Sleep standards for different ages - this will be discussed later.
A few words about healthy sleep
No one will argue that a person needs a healthy sleep. So, it must be continuous and strong. Otherwise, the body does not rest completely, but partially. And all systems and organs are in an active state, which is bad for humans. What is a healthy sleep?
- This is a night's rest, which is enclosed in a certain framework. So, it is best to go to bed at 9-10 o’clock in the evening. This time should be the same every day.
- An hour before bedtime, the atmosphere in the house should be calm. Stress and excited states must be avoided.
- Before going to bed, you need to refuse food. The maximum that you can afford is to drink a glass of kefir half an hour before going to bed.
- What else is needed for a good sleep? Norms of sleep - this also needs to be closely monitored. After all, if you do not rest a sufficient number of hours at night, you can significantly harm your health.
Children up to the first year of life
How much should a person sleep to feel normal? The question does not have a clear answer. After all, it all depends on age. Initially, you need to understand what is the norm of sleep of a newborn baby?
The first two months. At this time, the baby’s night sleep is the same as that of an adult, and averages 8-9 hours. However, while the baby sleeps during the day, 3-4 times a couple of hours. Generally speaking, a newborn should sleep between 15 and 18 hours in total.
Child 3-6 months. Night sleep is increasing, but the number of daytime vacations may decrease. In total, the crumb should also remain in Morpheus's arms for about 15-17 hours.
A baby from six months to a year of life. Gradually, the child needs less time for daytime sleep, hours of wakefulness increase. The night sleep becomes better, because the baby gets tired in a day. During the day, the baby can sleep 2-3 times for 2 hours, at night - an average of 10 hours. In total, the baby should rest half the time of the day.
Preschoolers
What is the norm of sleep hours for a preschool child? In this case, there are also certain differences.
Kids up to three years old. If we talk about children under the age of three, then these guys on average have a daytime sleep of 2.5-3 hours, a night's sleep of 10-12. It all depends on the child himself, his character, temperament, the needs of the body. There are babies who switch to a one-day nap every year, and some require two, several hours each. In total, the baby should rest 13-14 hours.
Children from 3 to 6 years old. With kindergarten kids, things are also quite simple. If the baby goes to a preschool educational institution, there he will certainly sleep in the afternoon for about 1.5-2 hours. At night, an average of 10 hours is allocated. It should be noted that, if necessary, the child can do without a day's rest. But this should not be the usual state of things.
Pupils
For students, sleep is also important. Sleep rates, again, vary, depending on the age of the child. If we talk about children of elementary school, then a night's rest for them should be about 10 hours. Daytime sleep is no longer needed. But at first, the child may want to take a nap for an hour and at lunchtime. Refuse the baby is not worth it. After all, it’s not so easy to switch to a new mode of life. If we talk about schoolchildren of the older age group, then a night's sleep for such children should be 8-9 hours. It is important to remember that you need to go on a night rest at 9-10 o’clock in the evening. Then it will only benefit human health, and biorhythms will not be disturbed.
Adults
What is the norm of a person’s adult sleep? So, for good health, people need to sleep on average 7-8 hours. It all depends on the needs of the body. It is important to note that not only lack of sleep, but also sleep that is too long in time is harmful. In both cases, the result can be overwork, aggressiveness, hormonal failure, and problems in the functioning of the nervous system can also occur.
About sleep phases
When considering sleep, sleep norms, it is also necessary to talk about the importance of considering its special phases. A lot also depends on their alternation. So, in general, there are two phases of healthy sleep:
- Fast sleep. At this time, the human brain is working, you can see various dreams.
- Slow. This is the same sound dream, when the human body relaxes and rests as much as possible.
It is also important to take into account the fact that the phase of slow sleep, in turn, is also divided into several levels:
- Nap period. Here a person gradually relaxes, the brain is still very active and reacts to external stimuli.
- The period of immersion in sleep. This stage is very important, at this time a person should be in a state of calm. By interrupting this period of sleep, people were even tortured. That is, if during a given period a person is awakened, over time the nervous system becomes so depleted that a malfunction can occur, fraught with irreversible nervous disorders.
- Deep dream. The norm is not established here, it all depends on the work of the previous stages. This is the same tonic period when a person rests with the highest quality, and the body gains strength and energy. It is very difficult to wake a sleeping person at this time.
For the body to feel great, the slow sleep phase should take about 75% of the time, fast - 25%. During the night, a person can enter the phase of slow sleep twice, which will alternate with the phase of REM sleep.