![]() People usually cycle through all four stages about four to six times every night, with each cycle lasting about 90 minutes. While you sleep, you cycle through two types of sleep: rapid eye movement (REM) and non-rapid eye movement (NREM), the latter consisting of three distinct stages.Įach stage of sleep is important and affects the body and brain in different ways. Sleep CyclesĪnother way to estimate the amount of sleep you need is to count how many sleep cycles you’re getting each night. While these are general guidelines, don’t forget that the right amount of sleep can vary among individuals, even within the same age group. Sleep Guidelines by AgeĮxperts have developed recommendations for nine age groups with different sleep needs. If you find yourself dozing off during the day, try giving yourself extra time to sleep or talk to your doctor. Keep in mind that people who get enough sleep usually wake up feeling restored and alert. Count how many hours you remained asleep and see if this number fits within the expert-recommended sleep guidelines by age. To get an idea of how many hours of sleep you need, try letting yourself wake up without an alarm or set wake time. ![]() However, individual needs vary, and some people may thrive on less than six hours a night, while others may need 10 or more to feel refreshed. How Much Sleep Do You Need?Įxperts suggest that adults between the ages of 18 and 64 need seven to nine hours of sleep every day. If you’re interested, you can take his quiz to find out which of these chronotypes best applies to you. Michael Breus also outlined four chronotypes: lion, bear, wolf, and dolphin. If you are someone who functions better earlier in the morning or later at night, and if your wake time is flexible, consider setting your bedtime to account for your chronotype.ĭr. “Early birds” tend to perform at their best in the morning, while “night owls” are more alert later into the evening than most people.Ībout one-fifth of people are early birds, one-fifth are night owls, and the rest don’t have a strong preference one way or the other. Your chronotype refers to your natural preferences for being awake in the morning or the evening. This means that you may need to adjust your bedtime when your body requires more sleep. Sleep pressure also increases under certain circumstances, such as periods of illness, physical activity, and during cognitively demanding tasks. Your sleep drive is at its lowest after a full night’s rest. This means that the longer you are awake, the stronger the pressure to sleep becomes. The homeostatic sleep drive, also called sleep pressure, builds within your body during waking hours. The sleep-wake cycle is controlled by a central biological clock in your brain that uses cues from your surroundings, such as light and temperature, to stay in sync with your environment. One important circadian rhythm is the sleep-wake cycle, which influences when you feel sleepy and when you feel awake. Circadian rhythms are near 24-hour internal cycles that regulate many systems in your body, including your body temperature and patterns in hormones and appetite. Circadian RhythmĪligning your sleep schedule with your natural circadian rhythms may reduce the risk of sleep problems and other consequences of poor quality sleep. Understanding these natural rhythms is key to setting a bedtime that helps you get the right amount of sleep. ![]() There are certain physiological processes that affect when you feel sleepy and when you wake up in the morning. We also offer several tips to help you fine tune your sleep schedule Setting a Bedtimeįinding the right bedtime can be a challenge. We look at some of the factors to consider when choosing a bedtime, including the importance of understanding your body‘s natural rhythms and the risks of not getting enough sleep. However, sleep needs can vary among individuals, and although experts offer recommendations by age, it can sometimes be hard to determine exactly how much sleep you need.Īccording to sleep experts, most adults should choose a bedtime that lets them get about seven to nine hours of sleep each night. ![]() ![]() Everyone needs the right amount of high-quality sleep to maintain optimal health and perform at their best. ![]()
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