What is the ideal amount of sleep?
Getting enough sleep is essential to staying healthy and being in shape throughout the day. Sleep allows you to recover both physically and psychologically.
However, the ideal amount of sleep varies from person to person. Some people need 12 hours of sleep to feel refreshed, while others are happy with just 6 hours of sleep.
Indeed, sleep depends on age, but also on genes. With age, the time taken to fall asleep becomes longer and nighttime awakenings are more frequent, so sleep is less deep. The expression "sleeping like a baby" then takes on its full meaning.
Sleep duration varies according to age
Sleep duration varies, largely, depending on the age of the person:
For a baby
A baby, from birth to 2 years old, must sleep, on average, between 11 and 17 hours of sleep. When he is born, his two phases of sleep are:
- Restless sleep: the body is limp and the arms, legs, face and eyelids move.
- Quiet sleep: the body hardly moves.
These two phases alternate and constitute a sleep cycle of approximately 50 minutes.
When he reaches three months, these two phases transform into REM sleep and slow-wave sleep , which constitute the adult sleep cycle .
For a child and a teenager
A child needs 9 to 13 hours of sleep, compared to 8 to 10 hours for a teenager. Sleep is essential for their physical, psychological and cognitive development.
For an adult
For an adult, the recommended amount of sleep is 7 to 9 hours, but can vary between 3 and 12 hours. The amount of sleep he needs is the amount that allows him, during the day, to engage in a long activity, remaining focused and without feeling drowsy.
For an elderly person
Finally, an elderly person needs little sleep. Often, some elderly people take a nap during the day to rest and cope with nights when sleep is light.
How do you know if you've had enough sleep?
It is therefore important to know yourself well to estimate your ideal sleep duration. To know if you have slept enough, you need to ask yourself the following questions:
- In the morning, am I in good shape or tired?
- During the day, do I have periods of drowsiness?
- During the day, do I have difficulty concentrating or focusing my attention on anything?
If the majority of the answers are positive, this indicates a need for sleep. On the contrary, if none of the answers are positive, the amount of sleep is sufficient.
However, getting a good amount of sleep does not necessarily mean getting quality sleep. Getting 5 hours of deep, restorative sleep is better than getting 10 hours of light sleep with frequent awakenings.
Stress, or anxiety, is often the cause of non-restorative sleep . It acts on physiological functions that increase alertness and promote the release of energy resources. This leads to difficulty falling asleep or even insomnia.
Moreover, to promote restful sleep, here are some tips to apply on a daily basis.
Tips for getting restful sleep
Here are some tips to help you get a good night's sleep and wake up feeling refreshed the next morning:
Avoid eating too much at dinner
At dinner, it is recommended not to eat too much or too fatty food so as not to increase body temperature and slow down digestion.
In addition, you should also avoid consuming coffee, tea, spices, tobacco or other stimulants that may interfere with sleep.
Do not do any sporting activity 3 hours before bedtime.
It is not recommended to do any sporting activity in the evening before going to bed, because having a fast heart rate makes it difficult to fall asleep. On the other hand, doing a relaxation activity (meditation or yoga for example) before going to bed helps to relax the body and soothe the mind.
It is recommended to do some sporting activity during the day to expend your energy and thus benefit from a deep sleep when going to bed.
Sleeping in a healthy environment
It is not recommended to sleep in a room that is too hot, too noisy or too bright because this is detrimental to sleep.
Opening the window to increase the oxygen supply is very effective in promoting restful sleep.
Choosing good bedding
Having a quality mattress , a good pillow and a comfortable duvet is essential for a good night's sleep. It is therefore necessary to prepare a certain budget and take the time to choose good bedding adapted to your needs and habits.
Take food supplements
There are effective food supplements enriched with plants known to ensure good sleep and relax the body in case of stress disorders. Their virtues help to regain quality sleep and limit night awakenings.
Délicure offers "Sleep" gummies , natural and vegan, enriched with plants (lime blossom, passionflower, poppy), vitamins (B5 and B6) and melatonin (sleep hormone). This formula helps to soothe before bedtime, fall asleep more easily and have a more restful sleep. To feel these effects, it is recommended to take two gummies before bedtime.
These products should be taken as part of a healthy lifestyle and a varied and balanced diet.
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