Studies have found that most adults need 7-9 hours of sleep every night, but this is not a fixed number. Some people may only need 6 hours of sleep to stay awake and energetic, while others may need 10 hours of sleep to feel fully rested. Age, living habits, health status, genes and other factors will affect sleep demand.
The key is to find a sleep time that suits your personal needs. If you feel energetic when you wake up in the morning, stay awake and concentrate during the day, then you may have found a sleep time that suits you. If you often feel tired, irritable or difficult to concentrate, then you may need to adjust your sleep time.
Generally speaking, the 8-hour sleep theory does not apply to everyone. The most important thing is to know your physical needs, maintain good sleep hygiene habits, and discuss your sleep problems with doctors or sleep experts when necessary.
Although getting enough sleep for 8 hours every day is considered as healthy sleep, you may still feel tired after waking up. This may be related to the following factors:
Sleep quality: Sleep quality is not only related to sleep time, but also related to the continuity and depth of sleep. Even if you sleep for 8 hours, if you wake up often or sleep deeply, it may lead to fatigue.
Sleep cycle: People's sleep cycle is about 90 minutes. When you wake up at the end of a complete sleep cycle, you usually feel refreshed. If you wake up in the middle of your sleep cycle, you may feel tired. Although you sleep 8 hours a day, if you wake up in the middle of a sleep cycle, it may lead to fatigue.
Sleep environment: Noisy, bright or overheated sleep environment may reduce the quality of sleep, thus making people feel tired when they wake up.
Living habits: Diet, exercise, lifestyle and other factors may affect the quality of sleep. Excessive caffeine intake, excessive drinking, too greasy diet, evening exercise, etc. It may lead to poor sleep quality, and then people will feel very tired when they wake up.
Stress and emotion: Long-term tension, anxiety and stress may lead to poor sleep quality. Even if you sleep 8 hours a day, stress and emotional problems may make people feel tired when they wake up.
Sleep disorders: some sleep disorders (such as insomnia, sleep apnea, periodic leg movements, etc. ) may reduce the quality of sleep and make people feel tired when they wake up. If you suspect that you have a sleep disorder, you should seek the help of a professional doctor.
Healthy sleep includes not only enough sleep time, but also the quality and regularity of sleep. Here are some key points to help keep a healthy sleep:
Sleep time: according to personal needs, ensure adequate sleep time. Adults usually need 7-9 hours of sleep every night.
Sleep quality: Keeping deep sleep for a long time after falling asleep is helpful for the recovery of the body and brain. Avoid waking up frequently and ensure the overall sleep quality.
Sleep mode: Try to sleep and get up at a fixed time. This helps to regulate the biological clock, making it easy for you to fall asleep when you need a rest and feel energetic in the morning.
Sleeping environment: create a comfortable, quiet, dark and moderate temperature sleeping environment. Avoid using electronic devices in bed to reduce exposure to blue light and help you sleep better.
Bedtime habits: Develop good bedtime habits, such as light exercise, reading or meditation, to help the body and brain relax and prepare for sleep.
Diet and lifestyle: Avoid eating greasy, spicy or caffeinated food before going to bed. Moderate exercise can improve the quality of sleep, but avoid strenuous exercise within 1-2 hours before going to bed.
Manage stress and emotions: manage stress and emotions by adjusting lifestyle, practicing meditation and conducting psychological counseling. Controlling emotions and stress helps to improve the quality of sleep.
Finally, if you have long-term sleep problems or sleep disorders (such as insomnia, snoring or sleep apnea). ), please seek the help and advice of professional doctors.