Affected by many factors, there is no standard answer to how long you should sleep every night. The most important thing is to form a regular sleep and have a stable biological clock, not the more the better.

Generally speaking, children need longer sleep time to ensure their growth and development. The older you get, the less time you need.

Recommended sleep time:

4~ 12 years old-sleep about 10 hours every day;

13~29 years old (young people)-sleep about 8 hours a day;

30~60 years old (middle age)-sleep about 7 hours a day;

Over 60 years old (the elderly)-sleep about 6 hours a day.

How to have a healthy sleep?

1, keep the routine.

Getting up at the same time every day seven days a week will make the body's biological clock more stable.

If you always sleep late on weekends, it will be particularly difficult to get up on Monday, and your mood will be particularly bad, and your work efficiency will be low, which is what we call "Monday syndrome".

The survey found that putting off going to bed for two hours on weekend nights will significantly move the biological clock back.

No matter how many hours you sleep on weekends, you can't "pre-store" your sleep. If you really want to catch up on sleep, you'd better control it within 1 hour.

2. Develop a good habit of taking a nap.

Many people will take a nap at noon to restore their spirit and strength.

It should be noted that the nap time should not be too long. Taking a long nap will easily lead to "lazy sleep", and you will feel more tired after waking up, which will reduce the work efficiency in the afternoon.

Recommended nap time: 10~25 minutes;

However, insomnia patients may have sleep restrictions when receiving treatment, and it is best not to take a nap.

3. Moderate exercise

Exercise can improve deep sleep and make people relax more easily. Moderate and regular exercise will make people feel very tired at night.

But be careful not to do strenuous exercise about 2 hours before going to bed, which will increase the release of endorphins and make the brain too excited to help sleep.

Recommended amount of exercise: 30 minutes, about 3 times a week;

Suggested exercise time: after getting up, afternoon or evening.

Step 4 bask in the sun

Proper light can regulate sleep.

Melatonin is closely related to human biological clock, and melatonin can make people feel sleepy.

Go out to bask in the sun during the day. When the sun shines into the pupil (avoid looking directly at the sun), the secretion of melatonin will be inhibited, thus making people feel refreshed;

At night, you can create a dark environment by pulling curtains and turning off lights to promote melatonin secretion.

In addition, there are the following points that can help improve the quality of sleep:

Adjust your mind, stay relaxed, and don't think about complicated problems before going to bed;

Pay attention to improve the sleeping environment and create a comfortable, cool and quiet space;

Diet, dinner should not be too greasy and full, drink less coffee and tea;

Stay away from your cell phone for an hour before going to bed. Try reading and listening to music. (Holding the phone all the time, I can only sing "Where has the time gone?" ...)