How much sleep does a 16 year old need. How to get a good night's sleep if you're a teenager

Sleep is an important and complex process that occurs in the body. A person spends about a third of his life in a state of sleep. It is necessary to renew the forces spent during the day. In a dream, the restoration of the physical and spiritual health of a person occurs. How much sleep does an adult need?

Sleep duration

The required duration of sleep for an adult is a relative concept. It is recommended to sleep at least 8 hours a day. In general, these are statistical data, and not in every case they correspond to reality.

Someone can sleep 6 hours and feel great, but someone does not have enough and 10 hours.

The duration of a night's rest can be affected by age, well-being, physical activity and other factors.

In the first year of their baby's life, parents lose up to 2 hours of sleep per day, which is about 700 hours per year.

Depending on age, the need for sleep varies, so it is recommended to sleep:

• newborns - at least 15 hours a day;
• children under 2 years old - 11-14 hours;
• children from 2 to 5 years - 10-11 hours;
• children from 5 to 13 years old - 9-11 hours;
• teenagers over 17 years old - 8-10 hours;
• adult sleep - 8 hours;
• people over 65 years old - 7-8 hours.

These data are considered averages, so how much you need to sleep per day, each person decides for himself. The body knows how many hours of nighttime rest it needs. A person can only listen carefully to himself.

The norm of sleep in the elderly is constantly decreasing, periods of sleep and naps are changing, and the duration of night rest is reduced. Therefore, they have a need for daytime sleep.

According to scientists who conducted research on sleep duration, it turned out that people who sleep 6.5 to 7.5 hours a day live the longest.

Principles of healthy sleep

How much sleep does an adult need? In order for sleep to benefit the body, it is necessary to follow these rules:

• It is better for a person to lie down and get up at the same time. If you break the routine, it can lead to sleep disorders, irritability, mood swings, and in some cases, illness.
• It is best to get out of bed immediately after sleeping. If a person falls asleep again, this will lead to a deterioration in well-being.
• The time before a night's rest should pass in a calm environment, without activity and fuss. You can come up with a kind of ritual aimed at preparing for sleep.
• It is not recommended to sleep during the day, so that there are no problems falling asleep in the evening.
• The bedroom should not have a computer or TV. The time spent in bed should be spent on a night's rest.
• Do not eat heavy meals before bed. The last meal of such food should not be later than 2 hours before bedtime. And the best option is 4 hours. You can, for example, eat an apple or drink a glass of yogurt.
• Physical activity during the day will help you fall asleep quickly in the evening.
• Before going to bed, it is better not to drink coffee and not to drink alcohol, as well as to smoke.

By giving up a few bad habits, you can get a healthy and sound sleep as a result.

Is daytime sleep necessary?

Is it good for adults to sleep during the day? Short naps, no more than 30 minutes a day, help reduce the risk of heart disease. A person who sleeps during the day 3 times a week feels an improvement in mood, attention and memory.

Useful daytime rest for people who do not get enough sleep at night. Sleeping longer than 30 minutes can lead to difficulty falling asleep in the evening.

What can sleep deprivation lead to?

How many hours should an adult sleep? A systematic deviation from the required norm of sleep can lead to poor health. Trying to make up for the lack of nightly rest on weekends only makes matters worse. may cause:

• decreased immunity;
• deterioration in performance;
• the occurrence of diseases of the heart and blood vessels;
• overweight;
• insomnia;
• depressive state;
• deterioration in attention and vision.

How much sleep does an adult need per night? In men, lack of sleep can lead to a decrease in testosterone production. This, in turn, leads to a loss of strength and endurance, an increase in adipose tissue and to the occurrence of prostatitis.

Weight gain occurs due to the need to replenish energy with high-calorie foods. Lack of sleep releases cortisol, which is called the stress hormone. And the emerging nervous disorders people often seize.

With insufficient sleep, a person is very often visited by anger, irritability and depression. First of all, the nervous system suffers from the lack of night rest.

This condition can cause high blood pressure and disruption of the digestive tract. Often on the face of a person you can see the consequences of lack of sleep in the form of dark circles under the eyes and puffiness.

Insufficient amount of night rest can lead to disruption of human biorhythms. Some changes in the body lead to irreversible processes that a person cannot solve on his own. In this case, you will need the help of a specialist.

Is long sleep good for you?

Sleep deprivation is known to negatively affect human health. Long sleep for 9-10 hours also does not benefit the body, because the norm of sleep for an adult is about 8 hours. Because of this, the following health problems arise:

• weight gain;
• pain in the head and back;
• depressive state;
• disease of the heart and blood vessels.

When a person sleeps a lot, he feels constant fatigue. This condition also leads to a violation of the biorhythms of the body.

Oversleeping can trigger a hormonal imbalance. In this state, few hormones are produced for the normal functioning of the body. In large quantities, the production of sleep hormones occurs.

Is it bad for adults to sleep too much? Scientists have found that increasing the duration of sleep leads to a reduction in life expectancy.

Eating before bed

The quality of sleep is greatly influenced by the timing of meals. A person must rationally distribute the diet during the day and leave the right foods for the evening meal.

The existence of restrictions on food intake after 18 pm is not entirely correct, because the hungry are unhealthy and for the duration of sleep.

Before a night's rest, it is better to eat light foods that will not create a feeling of heaviness in the stomach. For dinner, you can use cottage cheese, chicken meat, eggs, seafood, vegetable salad.

How to sleep

There is an opinion that it is better to sleep with your head to the north. This assumption is supported by the Chinese teachings of Feng Shui, according to which the human electromagnetic field is presented in the form of a compass: the head is north, and the legs are south.

Therefore, if a person sleeps with his head to the north, then his sleep will be strong and healthy, and it will be easy to wake up.

How to learn to wake up early?

When a person wakes up early in the morning, he can do a lot of urgent things, because the working capacity at this time is the highest.

Initially, it should be determined: how much sleep does an adult need per day? It depends on what time you go to bed in the evening in order to wake up in a cheerful mood in the morning.

When the sleep schedule is determined, the person will determine the motivation for getting up early. Some people use this time to solve problems of a production nature, while others use it to play sports.

How to wake up correctly:

• it will be easier to wake up in a room in which the optimum temperature is observed;
• you can wake up with the help of an alarm clock, to which you should overcome a certain distance;
• some people ask family or friends for help in waking up early with a phone call;
• after getting up, you should take a shower and drink a cup of coffee, which will eventually develop into a certain ritual;
• awakening should occur at the same time.

The habit of waking up early can be formed within 2 weeks and will help you solve previously planned tasks.

How much should an adult sleep to get enough sleep?

Considering the harm from lack of sleep or prolonged sleep, we can conclude that the rate of sleep for each person is individual. If he sleeps no more than 5 hours a day, while he feels great, then you should not worry.

It's important to listen to your body. One of the conditions: after a night's rest, you need to feel cheerful and fresh.

Sometimes life situations arise when a person can sleep for several hours a day and feel great. After a while, he returns to his usual sleep and rest routine.

During illness, the duration of sleep increases. Doctors advise to sleep more during this period.

Such a concept as the quality of sleep largely depends on the duration and time when a person falls asleep. It is well known that people are divided into "larks" and "owls".

Each person can choose for himself the optimal sleep regimen, in which he will get enough sleep and feel good.

The norm of sleep for women is at least 8 hours, and for men, 6.5 - 7 hours is enough to stay alert.

Each person should determine how much and when to sleep for himself, then he will not have problems associated with poor health.

SLEEP IS ONE OF THE BASIS OF STUDENT HEALTH

It is unlikely that anyone will question the importance of a good night's sleep. After all, it is a vital necessity for every person: a third of life passes in a state of periodically occurring daily sleep. Sleep is a universal restorer after all types of stress: physical, intellectual, emotional, etc. Classical physiology interprets sleep as follows: sleep is a state of the body that is characterized by a cessation or a significant decrease in motor activity, a decrease in the function of the organs of touch (auditory, tactile, etc.), a reduction in contact with the environment, a more or less complete loss of consciousness .

As scientists have found out, during sleep there are phase changes in muscle tone (most of the muscles of a sleeping person are relaxed), a sharp weakening of all types of sensitivity - skin, vision, hearing, taste, smell. Unconditioned and conditioned reflexes are inhibited. The supply of blood to the tissues decreases, which is accompanied by a decrease in the intensity of metabolism by 7–8% and a decrease in body temperature.

According to modern ideas, sleep is not only rest, but also work aimed at processing various information accumulated during the day. The fact that the work of the brain does not stop during sleep can be judged by the preservation of its bioelectrical activity during these hours.

Sleep, according to the teachings of I.P. Pavlov about higher nervous activity, is an inhibition that has spilled over the entire cortex of the cerebral hemispheres. Inhibition affects all functional systems of the body. The function of the gastrointestinal tract is reduced, muscle tone, metabolism, functions of the cardiovascular and respiratory systems are reduced. During this period of time, breathing is rare, superficial, pulmonary ventilation is relatively small, the minute volume of blood is reduced, blood and lymph flow in the muscles is reduced, which sometimes leads to congestion.

During a night's sleep, there are several (4 - 5) ups and downs in the frequency of fluctuations in biopotentials. With the help of EEG, two types of it were revealed: calm-slow (orthodox) without dreams and active-fast (paradoxical) with dreams. Characteristic features of slow sleep - a decrease in the frequency of breathing and heart rate, slowing eye movements. During REM sleep, these indicators change, and such a dream is deeper than slow sleep (it is more difficult to wake the sleeper, the muscles are extremely relaxed). Slow-wave sleep usually takes 75 - 80% of the total duration of a night's sleep, fast - 20 - 25%. Their alternation is typical for healthy people; after such a dream, the student feels well-rested and alert. Deviations in the duration of REM and non-REM sleep, frequent awakenings during REM sleep lead to disturbances in the nervous system, affect the state of the psyche, attention, and emotional state.

Sleep is an essential and most complete form of daily rest. For a student, it is necessary to consider the usual norm of a nightly monophasic sleep of 7.5–8 hours. A watch meant for sleeping should not be regarded as a kind of reserve of time that can be used frequently and with impunity for other purposes. This, as a rule, is reflected in the productivity of mental work and psycho-emotional state. Disordered sleep can lead to insomnia and other nervous disorders.

Intense mental work must be stopped 1.5 hours before going to bed, as it creates closed excitation cycles in the cerebral cortex, which are highly resistant. Intense brain activity continues even when a person has finished exercising. Therefore, mental work performed immediately before bedtime makes it difficult to fall asleep, leads to situational dreams, lethargy and poor health after waking up. Before going to bed, it is necessary to ventilate the room, and it is even better to sleep with the window open.

For low-sleeping students, 5-6 hours of sleep is enough for good health and high performance. These are, as a rule, students who are energetic, actively overcome difficulties, and do not draw excessive attention to unpleasant experiences. Multi-sleeping students need 9 hours of sleep or more. These are predominantly people with increased emotional sensitivity.

The most common sleep disorders include increased drowsiness (hypersomnia) and such a violation when it seems to the student that he has not slept all night. In this case, the sleep disorder can be of three types: difficulty falling asleep, superficial sleep with frequent awakenings, and early final awakening. Students suffering from sleep disorders usually complain of lack of sleep, but, as objective studies have shown, their sleep duration is not so small and is equal to 5-5.5 hours (normal sleep lasts at least 6.5 hours). It's all about sleep quality.

The duration of sleep with voluntary awakening varies greatly. There is a nurse in London who sleeps no more than 50 minutes a night, but there are people who can sleep 12 hours.

For children, the norm of sleep is established: children from 3 to 6 years old need to sleep 11-13 hours; from 7 to 8 years - 11-12 hours; 9-13 years old - 9-11 hours; teenagers and young men from 14 to 20 - at least 8-9 hours.

An adult should determine his norm, but the main thing he should strive for is to accustom himself to wake up at the same time. No alarm!

Five o'clock in the morning is the first peak of human biological activity. We usually wake him up. The next one is at 11 o'clock, and so on.

For the last quarter of a century, scientists have recommended half-day naps of 15 to 30 minutes. Even the great Leonardo da Vinci lay down every four hours, closed his eyes and returned to work in 15 minutes. His method is simple - it is meditation and turning off consciousness, but then he was alert again! It is known that our brain does not perceive more than 4 hours of active work. But everything has rules and exceptions. Napoleon lived on the principle of two-phase sleep - he went to bed between 10 and 12 pm, woke up at 2 am, worked until 5 am, then slept again until 7 am. And Churchill worked until 3-4 am, got up at 8 am and slept during the day. To each his own.

Up ▲ — Reader reviews (28) — Write a review ▼ - Print version

nurse	August 4, 2015, 23:07:13

Thank you for the article. Now I know how much I should sleep.

Hello!
I am twelve years old. And I sleep 9.5-10 hours. Sometimes I sleep 11 hours.
This is fine?)

I am 14 years old. I sleep 2-3 hours, sometimes I don't sleep at all. Is this the norm?

I am 12 years old, I always sleep differently on weekdays: 8-10 hours, on weekends: 10-13 hours

I sleep 7 hours I'm 10 years old is this normal?

I sleep 2-3 hours a day and I'm as alert as ever.

I am 10 years old, I sleep on average 7, 8 hours. This is normal, I wonder if it will affect me and my body?

I sleep for 5 hours and I feel fine, each person is individual and everyone needs to sleep as much as the body needs

I am 12 years old and I sleep 3-4 hours on weekdays and 9-12 hours on weekends. This is fine?))

I'm 14, I like to sleep as long as possible. Could this be the norm?

I'm 12 and I go to bed at 21:00 and wake up at 7:00

My name is a secret secret	June 17, 2019, 07:53:22
city ​​Novosibirsk

I sleep little for my age and it affects my body, I don't get enough sleep. I am 13

What to expect?

It is a well-known fact that teenagers experience sleep deprivation. The average duration of a night's sleep in adolescents ranges from 7 to 8 hours. Although the body's need for sleep in adolescence is from 9 to 10 hours. Teenagers experience sleep deprivation for many reasons:

• Changing the sleep time. There is a shift in nighttime sleep from 21.00 to 23.00, which also includes a later awakening in the morning, so adolescents often do not get enough sleep

• School timetable. In many schools, school starts at 8.30, and if the school is far away, the child has to get up very early.

• School duties. Homework, sports, communication with peers lead to late falling asleep.

As a result, many teenagers experience sleep deprivation, which affects many aspects of a teenager's life:

• Mood. Lack of sleep can lead to emotional lability, irritability, and communication difficulties (intemperance, explosiveness, aggressiveness). Teenagers can get offended easily and have difficulty controlling their emotions.

• Behavior. Adolescents with sleep problems may have deviations towards risky behavior: drinking alcohol, driving vehicles at high speed, other dangerous forms of behavior.

• Problems of learning. Lack of sleep can lead to impaired attention, short-term memory, decision-making and response difficulties, which are very important for the creative process.

• Academic progress. Studies show that academic performance is lower for teens with insufficient sleep than for teens with enough sleep.

• Drowsiness while driving. Teenagers with insufficient sleep may fall asleep while driving. The greatest sleepiness occurs between 2.00 and 4.00 am, but may occur during the day between 15.00 and 16.00 hours.

How can you help your child get good sleep?

• Stick to a stable daily routine. Teenagers should go to sleep and wake up at the same time. The duration of sleep should be sufficient for the child.

• Avoid long sleep on weekends. While extra sleep on weekends can help rejuvenate, waking up late in the morning can make it difficult to fall asleep on a Sunday afternoon.

• Short nap in the afternoon (30-45 minutes) helps to restore the teenager's strength.

• Limit TV viewing, computer games, listening to music.

• Avoid alcohol, caffeinated products, stimulant drugs.

Contact your healthcare provider if: - the child has breathing problems, namely noisy breathing, snoring, breathing with an open mouth, daytime sleepiness; symptoms of hyperactivity, attention deficits, and impulsivity (Questionnaire for parents of children with sleep apnea);

If your child has night terrors or unusual sleep awakenings; - if your child cannot fall asleep for a long time (more than 40 minutes - 1 hour) or has problems with the quality of sleep that affect his daytime behavior - hyperactivity or drowsiness, morning headaches;

If there is a suspicion of a violation of the function of the thyroid gland;

In all cases, it is necessary to consult a somnologist and conduct

Even if you managed to sleep off at the weekend, every morning on Monday, Tuesday and all other days we wake up as if we had not slept for a month. So how many hours a day does a person need to sleep in order to get enough sleep for an adult, teenager, child or pregnant woman?

How much sleep does a person need per night?

How much sleep does a person need per night? Some say that on weekends you can get enough sleep for the whole week. Others say that you need to sleep 7 hours every day. Still others are sure for some reason that you need to go to bed every day at 10 pm in order to wake up rested. In general, there are many advisers and opinions, but which statement will be correct? Let's figure it out.

Harsh statistics screams right and left that the adult population catastrophically does not get enough sleep. Moreover, he does not get enough sleep despite the fact that now the number of working hours per day is much less.

And it doesn’t matter who (or what) is to blame for this: electronic gadgets, severe stress, annoying thoughts about school or work.

Ideally, in order to get enough sleep, a person should sleep as many hours a day as he needs to sleep specifically. The human body is designed in such a way that it wakes up as soon as it feels rested.

Sleep Rules

There are a few things you might want to know:

• Contrary to the misconceptions that a person needs 7-8 hours to get enough sleep, he needs 2 times 3-4 hours of sleep to sleep. At the same time, there should be a break of 1-2 hours between these approaches. This method has been studied and proven by many scientists who have studied stress and how to get rid of it. The same method was mentioned in the documents of the Middle Ages and the New Age. People of those times spoke exactly two segments of sleep as something taken for granted.
• Scientists noticed an improvement in the health of those who went to bed between 6 and 8 hours. But despite a significant improvement in well-being, sleep duration and health status, experts noted that people who sleep more than 8 hours are more likely to die than those who do not get enough sleep.

The duration of sleep, constant lack of sleep indicate severe stress. If a person cannot sleep for a long time, this indicates his poor health (mental or physical).

By the way! For our readers there is now a 10% discount on any kind of work

So how much sleep do you need?

In general, at what time you need to go to bed - everything is individual. For example, after a hard workout, an athlete needs a longer recovery time. In contrast, an office worker who sits at a desk all the time needs less sleep.

In the same way, infants should sleep longer than old people. And you can learn about what exams were taken in the 10th grade in the USSR from our other article.

And yet there is an obvious problem here: even today there is hardly at least one student, teenager, pregnant woman, child or any other person who manages to switch to two sleeps a day, as it was recommended to do in ancient times.

So try to just sleep no longer than 8 hours. And if you can’t sleep even 6 hours, take pity on yourself - you shouldn’t pore over writing control, term papers, theses at night. Contact those who are able to lighten your burden and prolong that very long-awaited dream!