1, elderly people over 60 years old: sleep 5.5~7 hours a day. Old people should go to bed before 12 every night. Sleep for 7 hours or even 5.5 hours at night is enough. According to the data released by the Alzheimer's Association, the aging of the brain can be delayed for two years for the elderly who sleep less than seven hours a night. Long-term sleep for more than 7 hours or lack of sleep will lead to inattention and even Alzheimer's disease, thus increasing the risk of premature death.
2. Adults aged 30-60: Sleep about 7 hours a day. Adult men need 6.49 hours of sleep time, and women need about 7.5 hours, and should ensure "quality sleep time" from 10 to 5 am. Because it is easy for people to reach deep sleep at this time, which helps to relieve fatigue.
3, 13 ~ 29 years old young people: sleep about 8 hours a day. Teenagers of this age usually need to sleep for 8 hours every day. They should follow the principle of going to bed early and getting up early to ensure a deep sleep around 3 pm. At ordinary times, make sure to sleep at 24 o'clock at the latest, get up at 6 o'clock in the morning, and try not to sleep late on weekends. Because sleep time is too long, it will disturb the body's biological clock, lead to listlessness, affect memory, miss breakfast, and lead to eating disorders.
4.4 ~ 12 years old children: sleep 10 ~ 12 hours every day. It is necessary for children aged 4 ~ 10 to sleep 12 hours every day, go to bed around 8 o'clock every night, and try to take a nap at noon. Older children sleep 10 hours, or even 8 hours is enough. If children don't get enough sleep, they will not only be depressed and have low immunity, but also affect their growth and development. However, she warned not to sleep too long. If it exceeds 12 hour, it may lead to obesity.
5. 1 ~ 3 years old children: every night 12 hours, two or three hours during the day. Children should ensure 12 hours of sleep every night and need to make up for two or three hours during the day. The specific sleep time can be determined according to your own sleep rhythm. For example, some babies are used to going to bed near noon and late afternoon.
6. 1 infant under one year old: 16 hours per day. Babies under/kloc-0 need sleep time most, about 1 6 hours a day. Sleep is an important period for the growth and development of small-month-old babies, so sleep time must be guaranteed.
Extended data:
If people aged 30-60 don't get enough sleep, most of them are related to bad habits such as mental decline or overeating caused by stress. Guo Xiheng reminded that in addition to relieving stress as much as possible, you can also do some work in the bedtime environment, such as reducing noise, ventilation and proper shading. , and choose a pillow with a height of 10~ 15 cm and moderate hardness. People who still don't get enough sleep can also make up their sleep by taking a lunch break 1 hour.
However, 13 ~ 29-year-old young people are used to staying up late, which will directly affect their mental state the next day, easily damage their skin and cause problems such as acne, acne and chloasma. Staying up late for a long time will also affect endocrine, leading to decreased immunity, colds, gastrointestinal infections, allergies and so on. Even mental symptoms such as forgetfulness, irritability and anxiety appear.
Therefore, the most important thing for young people is to regulate their own lives. Don't eat before going to bed 1 hour, and take a nap for half an hour at noon, which is more beneficial to their health.
People's Network-Sleep 7-8 hours every night. The longest sleep time determines the life span.