What do doctors say? The recommendations of doctors say that an adult needs to sleep at least 6 hours a day – and the norm is 7-8 hours.
How many hours do you need to sleep? Research suggests that adults should get at least 6 hours of sleep per night. Only a very small number of people need to sleep less to maintain efficiency and normal functioning of the body.
Why do we need sleep? A normal amount of sleep is necessary to maintain optimal levels of the two most important appetite hormones, leptin, and ghrelin. By restricting sleep from 8 to 5 hours, there is a change in metabolism, as a result of which the body begins to lose less fat.
Sleep norms for each age – Newborns – from 14 to 17 hours – Children from 1 to 5 years old – from 10 to 13 hours – Children from 6 to 13 years old – from 9 to 11 hours – Teenagers under 17 – from 8 to 10 hours – People from 18 to 64 – 7 to 9 hours – People over 65 – 7 to 8 hours
The importance of sleep for teenagers Sleep deprivation symptoms include headaches and slower thinking processes. First of all, this reduces the concentration of attention and also affects the ability to analyze and remember information – which is especially important for children and adolescents. That is why before the age of 18 a person should sleep more.
Sleep hormone - melatonin Melatonin is one of the key hormones that regulate biorhythms and sleep phases. It provides a transition to the deep phase of dreams – and is also responsible for the functioning of the immune and hormonal systems, and its synthesis directly affects the levels of cortisol, testosterone, serotonin, and dopamine.
In most cases, a person should sleep at least 6 and no more than 11 hours a day – both less and more sleep can be harmful to health. The average norm is the figure of 7-8 hours – that’s how much sleep most people need. At the same time, athletes and teenagers need more time to sleep – at least 8-9 hours daily.