Older 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. Old people who sleep less than 7 hours a night can delay brain aging for 2 years. 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.
Suggestion: The most common sleep problems of the elderly are dreaminess and insomnia. Many dreams are due to the deterioration of brain function in the elderly; Insomnia is mostly caused by the decrease of melatonin secretion in the body, and melatonin is one of the important factors that determine sleep in the body. Old people with poor sleep quality at night should form the habit of taking a lunch break, and the time should not exceed 1 hour. Otherwise, the central nervous system of the brain will deepen the inhibition, promote the relative reduction of cerebral blood flow, slow down metabolism in the body, and easily lead to discomfort after waking up, and even more drowsiness.
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. The mortality rate of men who sleep less than 7 hours is 26% higher than that of men who sleep 7-8 hours, and that of women is 2 1% higher. The mortality rate of men who sleep for more than 8 hours is 24% higher than that of men who sleep for 7-8 hours, and that of women is 17%.
13 ~ 29 years old young people: sleep for about 8 hours every 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.
Suggestion: 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. 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.
Children aged 4 ~ 12: 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. If it exceeds 12 hour, it may lead to obesity.
Suggestion: Children basically have no sleep disorder, as long as they create a good environment. Don't eat before going to bed, and don't have too bright lights or exciting music in the bedroom; It's best to make a timetable with your child.