Say it one by one.
First, the length of sleep.
How much sleep a person needs depends on his age.
Babies need the longest sleep time, about 16 hours.
Children (1-2 years old) need 1 1- 14 hours of sleep.
Teenagers need 8- 10 hours of sleep.
Adults need 7-9 hours of sleep.
Appeal sleep time is the result of demographic calculation, which means that most healthy people are allowed to have individual differences when they return to specific individuals within this range.
There are really "short sleepers" in the world because of genetic reasons. They don't need that much sleep, but this is a minority in the crowd.
In other words, sometimes you sleep for eight hours, but you are still sleepy. Maybe you really didn't get enough sleep for eight hours. You can try to sleep for 9 hours. If you wake up refreshed, don't ask. You are suitable for sleeping for 9 hours.
Second, have a good sleep.
Sleep actually goes on in cycles of time. A cycle lasts about 90 minutes and is divided into five stages.
Five stages of sleep
If the deep sleep period is short and the shallow sleep period is long due to stress and other reasons, it is easy to wake up (noisy), and you will feel very tired after sleeping, as if you have not slept.
In addition, the fifth stage of rapid eye movement sleep, even when dreaming, will have an impact.
We dream every night. The only difference is that sometimes we can achieve them and sometimes we can't. This mainly depends on whether we wake up in a certain sleep cycle and whether the sleep cycle is interrupted. Studies have found that if people wake up at the end of a certain sleep cycle, the contents of dreams are often impossible to recall, because dreams are short-term memories, and they will soon be forgotten if they are not repeated many times or transformed into long-term memories. But if the sleep cycle is interrupted and people are dreaming at this time, then the content of this dream can be remembered. Therefore, those who report that they had many dreams in one night are usually sleepy when they wake up the next day, because the sleep cycle is constantly interrupted. This is not good for rest.
Third, is it appropriate to get up?
As mentioned above, sleep has cycles and stages. If we just wake up after a complete cycle, we should be very energetic, but in fact, we are often awakened by bed gas, accompanied by unspeakable fatigue, or it takes some time to react.
How did you get the feeling of being forced to get up?
The researchers asked a group of people to test the most reasonable nap time.
The results show that people who choose to take a nap 10 minutes have the best overall mental state after waking up;
There is no difference between taking a nap for 5 minutes and not taking a nap (can 5 minutes also be called a nap? The sadness of migrant workers);
The most interesting finding is that people who take a nap for more than 30 minutes are prone to "get up" after waking up and feel groggy.
Because taking a nap for more than 30 minutes is precisely the time when it is easy to fall into deep sleep.
Similarly, when you are woken up by the alarm clock in the morning, if you happen to be in a deep sleep stage, all kinds of chickens fly and dogs jump and refuse to get up, well, you know.
Is the last time to sleep appropriate?
The human brain has corresponding hormones to regulate the circadian rhythm. As shown in the figure, the secretion of melatonin has obvious circadian rhythm, which is inhibited during the day and active at night, making us sleep better.
Circadian rhythm chart
I believe everyone stays up late, sleeping for eight hours. They sleep from 1 1 to 7: 00 pm the next day, from 2: 00 pm to the next night 10, and from 6: 00 am to 2: 00 pm. I feel different when I wake up.
So sleep depends on the circadian rhythm, so don't let yourself get jet lag easily.
To sum up, if you want to sleep well, you must first know your suitable sleep time. Now the basic mobile app or bracelet can record the length of sleep. Secondly, the quality of sleep should be good, the sleep time should be appropriate, and the time of getting up should be used to push back the time of falling asleep, so as to try to wake yourself up in the shallow sleep stage.
I wish you all a good sleep.