The optimal duration of human sleep per day. How many hours does an adult need to sleep

Guys, we put our soul into the site. Thanks for that
for discovering this beauty. Thanks for the inspiration and goosebumps.
Join us at Facebook And In contact with

Over the past 6 months, I have reduced the amount of sleep by 3 hours. At the same time, my sleep became deeper, better, and during the day I myself feel vigorous and full of energy. I’ll tell you what I had to go through to learn how to get enough sleep in fewer hours.

Like most people, I'm constantly short on time. Or rather, I'm wasting it

I have to get up early, go to bed late, the first half of the day goes to "buildup", and in the second I try to have time to do everything. As a result, the body does not get enough sleep, the head is buzzing, and in the evenings there is no strength and time to do something else.

So I decided to try to improve my sleep pattern. And at the same time, check how much minimum time is needed to get enough sleep and feel full of energy.

But in order to adjust your sleep pattern, it is important to understand how it works. It's simple

Our sleep includes 4 phases: drowsiness, drowsiness, deep sleep and light (REM) sleep.

Without going into details, each phase has its own important processes. But most of all, whether we get enough sleep or not is affected by the 3rd phase, in which the “maintenance” of the body is performed. Toxins are removed, resources are restored and the work of organs is checked.

That is, the longer the phase of deep sleep and the deeper it is, the better we sleep and recover.

2 things are important for good sleep

1. Low temperature. The higher the temperature (within reasonable limits) - the higher your activity. Therefore, during the day, the temperature must be high in order for the body to work well. And at night - low, so that the brain falls into the phase of deep sleep faster and stays in it longer.
2. Melatonin is the sleep hormone. It is released when our eyes are in darkness. And in bright light, it collapses. It is known that the peak of melatonin production occurs between 23:00 and 4:00, so it is important to sleep at this time.

Based on these rules, I made myself a routine.

1. Get up at the same time every day

If on weekdays I have to get up at 6:00, then on weekends I have to get up at 6:00. I set the alarm for every day so that it can not be turned off until you get up.

For what? The body must get used to getting up at the same time, and then going to bed at the same time. As a result, the brain begins to understand that there is a clear number of hours in which to recover.

2. Wake up in REM sleep

Waking a person is easier (and better) in REM sleep. Therefore, it is important to seize the moment. There are several ways to do this:

1. Use smart alarm apps. There are many such applications, I tried Pillow and SmartAlarm. They are quite accurate, but not always convenient in that the phone must be placed on the bed to record movement and sleep data.
2. Get up at the same time every day. If getting up at 6:20 is easier than 6:00, then you are in REM sleep at 6:20. You can simply try setting the alarm for different times on different days. In addition, if you get up every day at the same time, the brain will get used to it and will understand that by 6:00 you need to go into REM sleep.
3. Use a bracelet with a smart alarm function. Fitness bracelets are cheap, accurate, and wake up with gentle vibrations.

3. Sleep is disturbed by 3 things: humidity, temperature and light

Oftenhumidity in the apartment does not exceed 25% (this is not enough). Little humidity - processes slow down, sleep worsens. The optimum humidity level is 45%, and preferably 70%.

• I bought the simplest humidifier that shows the humidity level and maintains the required value.

The optimal temperature for sleep is 16–20 ° C. It's pretty cool outside, so I just leave the window open at night. But in the future, you will have to buy a miniature air conditioner.

Less light - melatonin is produced faster. This means that we fall asleep faster and go into deep sleep. Even a window lantern or a store sign can disrupt your sleep cycle, so it's important to draw your curtains tightly.

• I bought blackout curtains, which are made of thick material, block out light and make the room dark, like a cave. Sometimes I also wear a sleep mask.

3. Charging in the morning and physical activity during the day

Charging seriously increases body temperature, and hence performance.

Any physical exercises in the morning seem simply unrealistic. For a while I had to overpower myself, and then the body got used to it and I got involved. And here are important exercises that will make you sweat (abs, pull-ups, push-ups). All this in fast mode, about 10-15 minutes.

During the day, you also need to do some physical exercises. I've found that exercising less than 3 hours before bed makes it worse, so it's best to exercise during the day to raise your temperature and get your blood pumping.

4. You will have to give up some products

I hung up a piece of paper and marked on it every day that I went without coffee.

To sleep soundly, you should also not drink alcohol, nicotine, energy drinks and eat a lot of heavy, fatty foods. Even a simple bun, eaten before bedtime, disrupts the phase of deep sleep. And if you lean on energy, then you can completely violate the regime.

5. A few more little tricks

1. To drink a lot of water. Trite, but I often forgot about it. The body uses water during sleep, so it is important that you have enough of it.
2. Shower before bed. It is necessary to make the water about 23 ° C. The body cools down during sleep, and here we will do it in advance. If the water is too cold, then there will be an adrenaline rush, and we do not need this before going to bed.
3. Lots of light. To wake up quickly, you need more bright light, preferably sunlight. Therefore, as soon as I get up, I open the curtains or go out onto the balcony. In the light, melatonin is destroyed and you do not want to sleep at all.
4. Pillow. Previously, I did not pay much attention to this, but a good orthopedic pillow greatly improves the quality of sleep. Good for neck, back and blood flow. Ask a specialist to choose the right orthopedic pillow for you.

What were the results

Violating or observing each of these points, I observed a change in the phases of sleep, noted my well-being and performance the next day.

I compared my sleep performance before and after: the number of deep sleep phases increased by 2 times (from 1:43 to 4:02). Their frequency has also increased.

As a result, I achieved the goal and reduced my sleep time from 8–9 to 5–6 hours. At the same time, I get less tired, feel good and think quickly throughout the day.

Something important if you decide to repeat

I am not a doctor. Therefore, if you decide to seriously take care of your sleep, change the number of hours of sleep and your daily routine, then you should consult a doctor before starting.

He will tell you if it is safe for you specifically, and perhaps tell you the best way to solve the problem.

Hi guys. Today I would like to talk with you about such a topic as "how much sleep an adult needs to sleep per day." After all, you will agree that the topic is quite interesting and urgent. Especially for those who care about their health or go in for sports.

Despite the fact that a person spends about a third of his life in a dream, sleep is an integral part of human life. Do you want to tell me how it all ended when the well-known Napoleon Bonaparte decided to completely remove sleep from the daily routine of his armies? He really believed that you can do without sleep, you just have to get used to it, hold out for the period when you really want to sleep, and then everything will pass. And before ordering his soldiers not to sleep, he decided to test his conjectures on himself. For four days he held on, drank coffee and walked like a plague, but still, in the end, he gave up and instantly fell asleep, lying in bed for almost a day. Waking up, the French commander recognized the need for sleep.

What can happen if you don't sleep?

Napoleon lasted only 4 days, when the destructive consequences for the body had not yet come into force. There are records in the world at which (not to lie) the guy lasted 11 days without sleep. After a week of abstinence, he began to hallucinate (and sound too), severe malaise and weakness, problems with the functioning of internal organs and many other problems, both small and large.

As you understand, the guy had to undergo rehabilitation under the supervision of doctors in order to return to normal life. This again indicates the need for sleep.

Mikhail Lomonosov

Although there is an example in history confirming that sleep time can be reduced significantly. You probably know that this famous person did not get enough sleep, devoting only 4 hours a day to his bed. The rest of the time was spent awake. There are a lot of questions related to this phenomenon, but still a person, at least a little, but slept. Which once again confirms that no one can do without sleep.

Sleep for athletes

Rest, that is, sleep, is one of the three main and most important components that are responsible for the health and successful sports activity of an athlete. The other two are training and. If at least one of the components falls out, the other two will simply be useless. The principle of the pyramid is obtained - remove one of the sides, and the other two will collapse.

When playing sports, getting enough sleep is a rather important task for an athlete, because it is during sleep that muscles grow, and not during training, as inexperienced beginners suggest.

You can say that you do not need a mass at all. What about strength? After all, the bigger the muscle, the stronger it is. Yes, you can not have impressive body dimensions, and at the same time be a strong person. Bruce Lee is an example. But without recovery, which occurs only in a dream, the increase in strength will not be carried out, as well as other physical qualities: flexibility, speed, and so on.

Do not neglect rest, citing the fact that sleep is not so important. Important, trust me! So the ma'am from the well-known social network suggests itself, where children at a quiet hour in the camp do not sleep, but indulge, and at the bottom of this picture is the inscription: "Sleep, fools!".

How much sleep per day?

There are several factors that you need to build on when drawing up your schedule, in which sleep should occupy its niche.

This is your busyness and habit. And, if something can be done with the third point, then the first two will have to be adjusted.

Habits can be changed, it just takes time. But if you have a certain body type and go in for sports, then what time should you sleep: ectomorph - 8 - 8.5 hours a day, mesomorph - 7.5 - 8 hours, endomorph - 7 - 7.5 hours.

These figures are due to the fact that the first type needs an increased time to restore muscle tissue due to its anatomical features. The second is enough 8 hours because of his "universality" of the body. And the third, on the contrary, needs to sleep less in order to both restore muscles and increase wakefulness to reduce subcutaneous fat.

By the way, if you think that only the body rests at night, then this is not entirely true - the nervous system also seems to reboot. And other body systems too.

But if you still sleep an average of about 8 hours a night, then nothing bad will happen. It's not for nothing that sleep takes about that long in the army, and they don't pay attention to what kind of physique you have.

But a certain minimum is also worth keeping. Do not reduce the time of night rest below 6 hours. Sleep is superficial and deep. So, during this time, the body manages to more or less enter into different phases of sleep, which is necessary for you and me. If this is not the case, the person simply will not get enough sleep.

Have you noticed how you, waking up in the middle of the night, feel cheerful, and when you go to bed again, and waking up in the morning - tired and not getting enough sleep? This is an example of the fact that at night you have not yet entered deep sleep, and in the morning this phase was interrupted ahead of time.

By the way, there were experiments about this. Students were awakened after a certain time, preventing them from falling into a deep sleep. The result - the students were sleepy and irritable. And this is subject to one day of research. And what would happen next?

So, I hope the article “how much sleep an adult needs per day” helped you decide on the time of your own sleep and confirmed the importance of this action. Write what you think about this. Subscribe to blog updates and share the article with friends. Sleep well and don't be afraid of Freddy Krueger.

Sincerely, Vladimir Manerov

Subscribe and be the first to know about new articles on the site, right in your mailbox.

Are you sleeping right? How well do you rest during sleep? What happens in the body when we sleep? These questions are natural, because a person spends about 24 years of his life in a dream! Agree, you need to get the most out of this - well, you can’t spend 24 years of your life somehow. Scientists conduct numerous studies of sleep, doctors use healing sleep in their work, even traditional healers claim that sleep is health. But speculation is speculation, and in the study of the topic, one can and should rely only on scientific facts.

Oversleeping or undersleeping - which is better?

How much sleep do you need to get enough sleep? Almost everyone knows that a night's sleep should last at least 8 hours - so doctors tell us. Indeed, many of us will agree that only after 8 hours of sleep do they feel rested. And it is even better to sleep 9-10 hours ... But the psychiatrist, Professor Daniel Kripke, specifically conducted research on the duration of sleep and made an interesting conclusion:

People who sleep between 6.5 and 7.5 hours per night live longer. They are more productive and happier. And too much sleep can even be harmful to your health. And you may feel worse after sleeping 8.5 hours than if you slept 5.

Try to experiment on yourself and sleep not 8 hours, but only 7.5 - just listen carefully to your inner state, to your well-being. Kripke claims that the body feels more energetic with this sleep pattern, the person is ready to literally “move mountains”, and the mood will be excellent.
Are you more likely to be satisfied with 4 hours of sleep a night and consider yourself a hero? Wrong! Lack of sleep is just as bad as oversleeping. Moreover, it is not known for certain what will affect health more negatively. It's like choosing the size of underwear - each person needs an individual approach. Therefore, you should gently and unobtrusively experiment with your own body - if you sleep 8 or more hours every night, then boldly reduce this time by half an hour. Do you feel that 7.5 hours is enough for rest? Try another half an hour to reduce the duration of rest. Important:less than 6 hours of sleep at night is harmful. Therefore, when setting up experiments, do not overdo it - you need to find a "golden mean". An interesting fact is that a person who has slept for 4 hours will be quite adequate and even attentive enough that he can be compared with a person who has slept for 7.5 hours. And even the tests/exercises carried out by these two people will give the same results. What's the catch? The fact is that even with a complete rash, from time to time the human brain loses focus on the task. And this is where the difference between the two people mentioned at the beginning manifests itself - with a full amount of sleep, the brain returns attention, but if there is lack of sleep “on the face”, then there will be no refocusing. In order not to put pressure on you, the readers, with scientific terms, but to convey the idea, it can be formulated as follows:

The brain of a sleep deprived person works normally, but from time to time something similar to a power failure in an electrical device happens to it.

The quote is from Clifford Saper, a professor at Harvard who studies sleep with a team of other scientists. Just look at the table below:
As soon as a person loses focus, the processes of its activation automatically begin in the brain - they are indicated in the figure in yellow. If a person has not slept enough, then such activity is very weak, or even absent. But the so-called “center of fear” (amygdala - they are highlighted in red on the table) begins its work and the brain works in a specific mode - as if a person is in danger from all sides. Physiologically, this is manifested by sweating of the palms, rapid breathing, rumbling and colic in the abdomen, and tension of individual muscle groups. Important:The danger of sleep deprivation lies in the fact that a person, losing attention and focus, is unaware of it. He believes that he adequately responds to the circumstances, his performance does not suffer. That is why doctors recommend not driving a vehicle in case of lack of sleep.

Research on the effect of sleep on humans

Conducting research on the effect of sleep on a person has led to several stunning conclusions:

1. Sleep disturbance, namely its insufficiency, leads to memory impairment. An experiment was conducted with bees - after they were forced to change their usual route of flying around the territory, a violation of rest (the bees do not sleep in our understanding of the word) led to a loss in space - not a single representative of these insects could repeat the flight path studied for the day before.
2. Lack of sleep leads to an increase. This is also confirmed by research, scientists associate such a manifestation of lack of sleep with that experienced by an overworked / unrested body.
3. Normal, full sleep greatly enhances creativity. For example, unexpected solutions to global problems are dreamed of in a dream, an understanding / vision of some theories comes to a person - and you don’t have to look far for an example: Mendeleev dreamed of a table of chemical elements!
4. Sleep disturbance can be triggered by increased background lighting in the evening. On this occasion, quite serious studies were carried out by the medical center at the University of Chicago. It was found that this fact provokes a later bedtime, reduces the duration of the sleep phase that precedes awakening.

In addition, sleep duration may affect food preferences. An experiment was conducted with children aged 6-7 years: with regular lack of sleep, children began to consume more meat, carbohydrates and fats, almost forgetting about fruits and vegetables. All this happened against the background of the absence of any diet - scientists noted classic overeating in a group of children tested. It has long been known that the lack of proper sleep negatively affects the neurotransmitters in the brain - they are corny depleted. The result of such an impact can be stress, because it is the neuroregulators that are responsible for a good mood. It turns out the chain: lack of sleep-irritability-stress. And the consequence of a stressful state can be a dangerous and complex condition that should be subjected to professional treatment.

How to regulate sleep

We recommend reading:

Oversleeping is harmful, not getting enough sleep is also dangerous. What to do and how to determine how much sleep you need specifically? Firstly, if a person feels constant fatigue and always wants to sleep, then this means only one thing - it is necessary to adjust the time of daily sleep. And this does not mean that it is necessary to set aside a day, banally get enough sleep, turning off the phone and the doorbell - this will only have a short-term effect. Need to increase nighttime sleep:

• try to go to bed as early as possible;
• before going to bed do not watch TV and do not engage in too active work;
• it is advisable to take a short walk in the fresh air before going to bed (without beer and strong coffee!), you can read a book - is this advice too banal? But it is very effective - it has been tested, as they say, for years.

Secondly, accustom your body to rest during the daytime. Some people absolutely need to sleep in the daytime for at least one and a half hours - they will feel great in the evening, not feel tired. But it would be wiser to gradually accustom yourself to rest during the day for a maximum of 30 minutes - do not be surprised, such a quick sleep is enough to restore the normal functioning of the whole organism. Thirdly, you need to adjust your sleep schedule. You need to go to bed and get up at the same time - if this is problematic, then use the alarm clock. And even if it’s very hard to get up at 7 in the morning, don’t stay in bed - a couple of minutes of active wakefulness (going to the toilet, hygiene procedures, making coffee and a sandwich) is enough to wake up. If you do not know how much time you need to sleep, then pay attention to the data below:

Age/Position
babies	At least 16 hours a day. Most babies need up to 18 hours of sleep per night.
preschool age	Children should sleep at least 11 hours a day. It is better if the child gets an average of 12 hours of sleep.
School age (up to 15 years old)	Students should sleep at least 10 hours a day. Given the activity of children and the available concomitant factors, the duration of sleep can be increased up to 12 hours.
Adolescence	Sleep takes at least 9 hours a day, but not more than 10 hours.
adults	Sleep should take at least 7 hours a day, ideally you need to sleep 8 hours in a row.
Old men	Daily sleep should last 7-8 hours. But given the frequent awakenings and intermittent sleep (an age feature), it is imperative to rest during the day - at least 1 hour.
Pregnant women at any time	The duration of sleep is 8 hours, during the day you should definitely rest for at least 1 hour, but not more than 2.
Sick	Sleep duration - 8 hours, additional hours of sleep are needed.

Of course, the table cannot be taken as indisputable data - these are just recommendations. But you can “push off” from them when drawing up an individual schedule of sleep and wakefulness. In some cases, the body requires more sleep than indicated in the table. This may indicate health problems, or simply be a necessity in a particular case. For example, pregnancy, emotional outbursts (exams, competitions, and so on), too much physical activity - this is all considered the norm, but automatically prolongs sleep time. Note: if suddenly, for no apparent reason, sleep disturbances, fatigue and irritability appear, then you need to see a doctor. Most likely, these signs will indicate health problems. Sleep is absolute health. Therefore, do not ignore the emerging problems with falling asleep, intermittent sleep, feeling tired after waking up. And drinking sedative and hypnotic drugs also does not make sense - they should be selected by a specialist, and these medicines will not solve the problem. Even with small but persistent sleep disorders, it is necessary to undergo a complete examination - the cause of this condition can lie in any organ / system. Tsygankova Yana Alexandrovna, medical observer, therapist of the highest qualification category.

Sound and full sleep is the key to good health. Therefore, many are interested in the question of how much a person should sleep in order to feel alert and full of energy.

Night rest is a unique and very important physiological process, which is still not fully understood today. However, one thing is known for sure, sleep is necessary for the restoration of the work of all systems of the human body and if, for any reason, night rest is disturbed, the consequences can be catastrophic.

What is healthy sleep? With the advent of the child into the world, parents teach him to observe the daily routine and develop such concepts as the day is intended for wakefulness, and the night for a good rest of the body.

Important: In a dream, many different processes occur in the human body that have a positive effect on all systems and organs. In addition, the body gets rid of daytime fatigue and improves tone.

Initially, the child adheres to the daily routine. However, as you get older, the habits you develop during childhood change. Night rest takes less time, and the daily load becomes greater.

And at this moment, the main task of a person is to rebuild his regime of rest and work in such a way that the body recovers. And if in the morning you wake up with a feeling of cheerfulness, then the chosen time for sleep is optimal.

How to create a good rest

Sound sleep is the key to human health and longevity. But how to work out the optimal mode? To do this, we suggest using the recommendations of experts:

1. We adhere to the optimal mode. Try to go to bed and wake up at the same time every day, regardless of weekend or vacation. This approach will help to set the correct functioning of the biological clock.
2. We plan time for sleep. An adult spends from 6 hours 30 minutes to 8 hours a day sleeping. But, not only sleep time has an impact, the quality component of rest plays an important role. In other words, normally a person sleeps without waking up.
3. Waking up in the morning, try to reduce the time of getting up. Don't stay in bed for long periods of time. Otherwise, you can fall asleep again, and this will negatively affect the coming day. A warm-up in bed helps well, it will invigorate and positively set you up for the whole working day.
4. If you want to sleep well, spend two hours in a calm atmosphere before the planned rest. Refuse to watch programs and films with a negative plot. Avoid physical activity as well.
5. To sleep well at night, give up daytime sleep. Of course, 30 minutes of a lunch nap will give strength and put your thoughts in order. However, people prone to insomnia, it is better to refuse to rest during the day.
6. Physical activity and a colossal flow of information are recommended to fill life during daylight hours. But when the evening comes, it's time to relax and unwind.
7. Smoking, drinking too much coffee and alcohol guarantee sleep deprivation and health problems. If there is no will to completely say goodbye to your habits, try to minimize them.

For a healthy rest, make it a habit to think positively before going to bed, ventilate the bedroom, isolate extraneous sounds, so that there is silence in the room and create darkness. This will help you fall asleep quickly and make your sleep deeper.

Approximate norms of healthy sleep

What is the optimal amount of sleep for a person per day? Here it is immediately worth highlighting, there is no exact data that must be strictly adhered to. Every woman and man has a very individual rest rate. Moreover, if a person has certain pathologies, he needs a long rest. Because sleep has a healing effect on the body.

Important: Each person should, first of all, be guided by his own well-being, in such a matter as how long his rest should last.

The duration of night rest is influenced by both subjective reasons and the human factor. Therefore, scientists have come to a common opinion, it is recommended to take 8 hours of sleep normally.

How holidays change with age

Age has a huge impact on the duration of rest. Below is a table that clearly describes the age category of people and the average duration of their sleep.

In addition, scientists have found that the fluctuation in the duration of night rest negatively affects not only its quality, but also the general condition of a person.

In other words, if you stick to a certain amount of sleep time, you will feel alert and in good health, but if the sleep duration is different, the negative effects will follow almost instantly.

Important: There is an opinion that women need to rest more than the stronger sex. However, scientists believe that it is necessary to allocate the same time.

It does not matter gender, rest should be built on the basis of their professional activities. People involved in mental work need a long rest. But workers involved in specialties that require more physical activity can sleep less.

When is the most beneficial time for sleep?

Normal rest largely depends on the chosen time. Many people believe that if they go to bed well after midnight and wake up close to eleven o'clock, they will completely fill the need for rest.

In fact, this opinion is fundamentally wrong. The optimal time for restoring the body's strength is from 22:00 -23:00 to 6:00 - 7:00 in the morning. It is at this time that the process of cell regeneration of all systems and organs starts. In addition, rest at this time helps to rejuvenate the skin and restore the central nervous system.

Is it bad to sleep during the day

Today, many European countries practice long daytime rest. This is due to the peculiarities of the climatic zone. Yes, and a nap at lunchtime has a number of positive aspects:

• a rested person improves visual memory;
• mental concentration is restored;
• increased efficiency;
• comes a good influx of energy.

The main thing is not to overdo it with daytime naps. An effective result can be obtained from a 30-minute rest, anything that will provoke more nighttime insomnia. In addition, the person will experience symptoms such as:

• lethargy;
• headache;
• apathy.

This also applies to sleep at sunset. It is believed that falling asleep between 17:00 and 18:00 hours will negatively affect your condition. Therefore, doctors advise not to go to sleep at this time, even if you really want to. Endure drowsiness and lie down closer to the night.

Can I eat before bed

The quality of rest is greatly influenced by the use of food. The task of each person is to correctly schedule food intake throughout the day. It is important to leave healthy foods for dinner.

Today there is an opinion that the last meal should be no later than 18:00. Actually this is not true. If you go to bed on an empty stomach, health problems will arise in the near future. Moreover, after waking up, there can be no talk of energy, and the dream itself will not be complete.

2 hours before the planned rest, doctors recommend taking light foods. They will not harm the body, on the contrary, the benefits of such a snack will be invaluable.

In order not to feel heaviness in the stomach, eat the following food groups:

• dairy products;
• chicken and turkey meat;
• boiled eggs;
• vegetable or fruit salads;
• seafood.

Such food will even help to normalize a good sleep. And what is important, the brain will receive good nourishment for the regeneration of systems and organs at night.

Consequences of lack of sleep and oversleeping

Why is not only lack of sleep dangerous, but also oversleeping? Let's start with the fact that there are 24 hours in a day, ideally people should spend 8 hours on:

• work processes;
• rest;

However, in reality, few adhere to such a schedule. Moreover, as a rule, more often decreases or increases the time for recovery. The fact is that some people prefer to solve a number of tasks by reducing the duration of sleep.

But others, on the contrary, prefer to go to bed much earlier than the allotted time. As a result, we have lack of sleep or oversleeping, which equally negatively affect our well-being, manifesting itself with the following symptoms:

• isolation, lethargy and apathy;
• a sharp decrease in the production of serotonin, as a result of which a person begins to suffer from depression;
• the appearance of nervousness and irritability;
• decrease in working capacity;
• decrease in mental abilities;
• premature aging;
• deterioration in physical fitness;
• failure of almost all important body systems.

These are the consequences of chronic lack of sleep. However, oversleeping also has a number of consequences, namely:

• drowsiness observed throughout the day;
• depression;
• swelling of the body due to a long stay of the body in one position;
• overweight problems.

As we can see, the lack and abuse of night rest equally affects the human body negatively. Therefore, doctors recommend calculating the optimal norms for your body and sticking to them. And to make it easier for yourself, use the online calculator.

It is important to understand that the right time for rest guarantees a person a good rest. What's more, you'll wake up refreshed and well-rested in the morning. Moreover, this positive charge will remain throughout the day.

Learning how to wake up early

So, how much sleep do you need to feel rested, we found out. Now let's dwell on another important issue, how to teach the body to fall asleep and wake up in the morning correctly.

If a person wakes up in the early morning refreshed and refreshed, he can do a lot of useful things without getting tired. Since at this time the performance is the highest. But, to achieve this state, first you need to find out how much an adult needs to sleep per day. In addition, a lot depends on the following factors:

• what time did the person go to rest in the evening;
• what phase of sleep occurs at the time of awakening.

In general, if you fall asleep at 22:00 and wake up at 6:30, you will feel a surge of vivacity. Since with such a schedule, a short stage of sleep occurs during this period, which is suitable for awakening.

In addition, there are rules, adhering to which you can wake up early and correctly in the morning:

• optimal indicators of humidity and air will help you feel more cheerful after waking up. According to Dr. Komarovsky, regular airing, dusting and moistening the bedroom will make early awakening easy;
• set an alarm clock and put it a few meters away. This cunning trick will make you wake up in the morning from the sound and overcome the distance to turn off;
• if using the alarm clock fails to accustom the body to early awakenings, ask your relatives to call at a certain time;
• after waking up, take a shower and drink green tea with honey and lemon.

It will take about two weeks to form the habit of waking up early in the morning, then the body will turn on the biological alarm clock and wake up without difficulty.