Restful sleep is as important for a healthy body as a balanced diet. This depends on your ideal sleep duration. Use a simple formula to calculate your ideal sleep duration.
Headaches, fatigue and even depression: sleep deprivation can have many consequences and should therefore be prevented at all costs.
< Since everyone needs a different amount of sleep each night, it's important to figure out how to give your body the best night's sleep.
Not only the right mattress, the right slatted frame and calming rituals are important, but also the rhythm of sleep, the duration and intensity of sleep.
Sleep is like a balm for body and soul
People spend about a third of their lives sleeping. Chronic lack of sleep can seriously affect your health.
At the beginning of the night, the body releases growth hormones that promote sleep. They stimulate cell growth and regeneration – people work more productively and live longer.
When you sleep, many body functions drop to low levels: blood pressure and blood sugar levels drop during deep sleep.
“The opposite effect occurs when you don't get enough sleep: your blood sugar levels are constantly elevated, so you quickly gain weight and increase your risk of developing diabetes. During deep sleep, all metabolic processes proceed at full speed. Cell damage is repaired, and the immune system is activated,” says general practitioner Yuri Zavyalov specifically for MedicForum.
Find the right time to sleep
For most people, wake-up time is constant – work, school or children call.
However, the time you go to bed depends on many different factors in your personal life. Work hours, family responsibilities, the latest series on Netflix, or simply when you feel tired determine the time you fall asleep.
“To feel alert and rested the next day, it’s all the more important to figure out how much sleep you need at night so you can adapt your sleep rhythm to your external circumstances and go to bed on time.”
Healthy sleep for a fit body
The amount of rest and sleep required may vary depending on the age group. Adults between the ages of 18to 64 need on average only seven to nine hours of sleep per night.
Each person has different sleep needs. Differences can occur even within the same age group.
“Some people need at least nine hours of sleep a night to feel rested, while others in the same age group need seven hours of sleep.”
Here's How Your Sleep Time Is Organized
< br>To get enough sleep and determine the optimal sleep time, you should pay special attention to several things.
1. What time do you get up in the morning?
To know the optimal time for sleep, you should know each evening what time your alarm clock will ring the next day.
2. How quickly do you fall asleep?
To determine the optimal duration of sleep, be sure to remember to give up to 15 minutes to fall asleep.
3. What are sleep cycles?
“Each night you should be able to complete at least five to six 90-minute sleep cycles so that your body can function normally the next day. This equates to seven and a half to nine hours sleep per day.”
So, if you have to get up at seven in the morning and expect a sleep cycle of five times 90 minutes, you should go to bed at 11:15 pm.
If you value six 90-minute sleep cycles, you should go to bed at 9:45 p.m.
Earlier, MedicForum wrote about unusual symptoms of a diseased liver.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.