How to sleep to sleep

At first glance, it seems, is simple: to how to sleep, you just need to sleep longer. But if you're a fan of these "simple" solutions Layfhakera have bad news for you.

Why sleep much is just as harmful as not enough

In a lot of lack of sleep pobochek from fatigue and loss of concentration to an inability to feel like a man, not bursting caffeine head over heels. They are known to everyone who gave difficult session, or too familiar with the phrase "the next morning - the deadline." However, the material transfer is fraught with serious troubles.

In a large studySleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective StudiesThat engulfed nearly half a million adults was installed a curious statistical regularity. People who sleep less than 6 hours a night have a 12% greater risk of dying prematurely from any health problems than those who rest standard 8 hours. But lovers of sleep for more than 9 hours each day, the risk to die prematurely even higher - up to 30%!

And yet the desire to spend more in a dream 8-9 hours if it is accompanied by a person constantly, is a dangerous markerSelf-Reported Sleep Duration and Quality and Cardiovascular Disease and Mortality: A Dose-Response Meta-Analysis cardiovascular disease.

In general, sleep late - sometimes, of course, a good option. But do not play too long and try to keep a dream within certain norms. Moreover, they, these rules have already been computed.

How much sleep to be productive and healthy

Experts of the US National Sleep Foundation approached the issue seriously. They formed a group of experts from among the world's leading scientists - the pros of sleep, as well as representatives most reputable health organizations: neurologists, psychiatrists, gerontologists, Pediatricians ...

Two years researchers have carefully studied scientific publications and reports associated with sleep and its effect on the body and health. The result was a renewed recommendationHow Much Sleep Do We Really Need?Concerning the duration of the rest, depending on age.

That's how much you should sleep to be productive and healthy:

• Newborn (0-3 months) - 14-17 hours.
• Infants (4-11 months) - 12-15 hours.
• Toddlers (1-2 years) - 11-14 hours.
• Preschoolers (3-5 years) - 10-13 hours.
• Younger students (6-13 years) - 9-11 hours.
• Adolescents (14-17 years) - 8-10 hours.
• Boys and girls (18-25 years) - 7-9 hours.
• Adult people (26-64 years) - 7-9 hours.
• Older people (65 years and older) - 7-8 hours.

The scatter in the figures associated with the individual characteristics of each person. This is understandable, because the number necessary we sleep depends not only on age but also on lifestyle, activity level and overall health.

However, the boundaries of healthy sleep still quite categorical. If you sleep more or less than the time specified for your age group, it is most likely talking about sleep disorders - with certain health effects.

The only way to start get enough sleep - to try to "fit" the duration of sleep in a healthy frame.

When to go to bed to sleep

Most often, the problem of a lack or excess of sleep is caused by two factors:

1. You can not just go to bed.
2. You can not wake up in time.

And if the decision of the first paragraph is largely due to self-discipline, in the second case it is more complicated. It often happens that, honestly go to bed at 23:00, we wake up on alarm call, for example, at 6:30. But at the same time we feel completely overwhelmed - at the recommended rate seems to be observed.

The reason is that sleep - cyclical phenomenon. It consists of 5-6 about 90 minutes duration of time intervalshttps://www.psychologytoday.com/us/blog/between-you-and-me/201307/your-sleep-cycle-revealed everyone. At the beginning of the cycle we go to sleep, closer to the middle - sleep tight. A final body is ready to wake up easily - by the alarm or, say, sunlight.

Summary: to awakening was quick and cheerful, customizable alarm clock correctly. The time at which to start it, you can calculate their own - for example, by sleep calculator Layfhakera.

Another option - use one of the mobile applicationsThat monitor the quality of sleep and wake you up at the right time.