2024-02-03 06:41:24
According to experts, the average adult needs seven to nine hours to produce a sufficient amount of chemical substances that allow humans to have greater energy, improve performance and decision making, improve physical and mental health, improve memory and learning and improve interpersonal relationships.
However, according to experts, this number can vary according to the particular needs of each individual, such as their age:
- Between 0 and 3 months: it is recommended that newborns sleep 14 to 17 hours a day, although it is also acceptable for them to rest between 11 and 13 hours. It is important to prevent them from sleeping more than 18 hours.
- Between 4 and 11 months: it is recommended that babies sleep between 12 and 15 hours a day, with a range of 11 to 13 hours being acceptable. It is not recommended that they sleep more than 16 or 18 hours.
- Children between 1 and 2 years old: it is not advisable for young children to sleep less than 9 hours or more than 15 or 16 hours. A rest range between 11 and 14 hours is suggested.
- Children between 3 and 5 years old: it would be appropriate for preschool children to sleep between 10 and 13 hours. Experts advise once morest less than 7 hours and more than 12 hours of sleep.
- Children between 6 and 13 years old: it is recommended that school-aged children sleep between 9 and 11 hours.
- Adolescents between 14 and 17 years old: the recommended sleep range is set at 10 hours.
- Adults between 18 and 25 years old: a sleep period between 7 and 9 hours a day is recommended, avoiding sleeping less than 6 hours or more than 10-11 hours.
- Adults between 26 and 64 years old: the ideal would be to sleep between 7 and 9 hours a day.
- Older adults (65 years old): it is considered healthy for this population to rest between 7 and 8 hours a day.
Sleep cycles
During the rest period, the human brain goes through various phases of sleep, identified by the different patterns of electrical waves that are generated in the neurons of the brain. These phases include three stages of non-REM sleep and one stage of REM sleep, occurring in that order.
In its entirety, a cycle, which involves going through all these stages sequentially, lasts approximately 90 minutes. Over the course of an 8-hour night of sleep, regarding 5 of these cycles are experienced.
The REM and non-REM phases are thus distinguished by rapid eye movements, Rapid Eye Movement (REM for its acronym in English).
non-REM sleep
Non-REM sleep is made up of three phases, which occur in order during the first half of the night. In Stage 1 (light sleep), the transition between wakefulness and sleep is experienced, with a decrease in brain activity and relaxation. In Stage 2 (intermediate sleep), brain activity decreases even further, plunging the person into a deeper sleep, with reduced heart and respiratory rates.
Stage 3 (deep sleep) is characterized by minimal brain activity, during which the body repairs, regenerates, and generates hormones crucial for health and well-being.
REM sleep
The REM sleep phase is the one in which the most intense and vivid dreams occur. This stage occurs in the second half of the night and is characterized by an increase in brain activity, as well as an increase in heart and respiratory rate.
This phase plays a crucial role in memory consolidation and learning, as well as regulating mood and pain perception. During this period, the brain processes and organizes the information received during the day, storing it in long-term memory.
Benefits of a good night’s sleep
Rest is a fundamental element to maintain health and well-being in general. Not only does it affect energy and mood, but it also has significant repercussions on physical and mental health.
Sleeping adequately provides energy to face the day with vitality, improves work performance, promotes mental health by influencing the production of melatonin, contributes to the control of appetite and the maintenance of a healthy weight, promotes relaxation and physical restoration, strengthens the neural connections and improves long-term memory, benefits sports performance by facilitating physical and mental recovery.
In general, a good night’s sleep contributes to emotional well-being and balance; It is essential for health and performance in various aspects of life.
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