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8 hours of sleep for everyone? Factors and tips for healthy night's rest

8 hours of sleep for everyone? Factors and tips for healthy night's rest Illustrative photo (Photo: Freepik)
Author: Daria Shekina

Often, everyone hears the statement that every person needs to sleep for 8 hours for a healthy sleep. However, it is worth knowing whether this rule is indeed the same for everyone, according to the Instagram account of the medical community Zdorovishi razom (Healthier together).

Factors influencing sleep duration

Individuality is the key to healthy sleep. The truth is that each person is unique, with individual needs and their own life rhythm.

Doctors say that some people need only 6 hours of sleep for recovery, while others may need at least 9 hours to feel well.

There are certain factors that influence sleep duration.

Stress

Increased stress levels or anxiety can significantly impact falling asleep and the quality of sleep.

Age

Sleep needs may change with age. School-age children are typically recommended to sleep 9-12 hours, while for older adults, 6-9 hours may be normal.

Level of fatigue

People who work hard may need more time for recovery, as they expend more energy. However, sometimes it works differently. Severe exhaustion or pain can hinder quality sleep and reduce its duration.

Quality is an essential indicator. If your sleep is unstable and superficial, it doesn't matter whether you sleep for 6 or 8 hours. Focus not only on duration but also on sleep quality.

Experts suggest paying attention to your own feelings and needs instead of blindly believing in the 8-hour rule. Observe your energy level, mood, and concentration during different sleep routines and find the optimal balance for yourself.

How to fall asleep quickly

Avoid a heavy dinner

Try to eat your last meal no later than 3-4 hours before bedtime, but going to bed hungry is also not advisable. Before sleep, avoid sweets, very spicy, fatty, and fried foods.

Such foods are difficult to digest and provide unnecessary calories during sleep. Limit the consumption of caffeinated beverages.

Control screen time

Give up smartphones, computers, and tablets 30-60 minutes before sleep. The light from these devices interferes with the brain's production of the sleep hormone melatonin. Gadgets also stimulate brain activity, making it harder to relax before sleep.

Relaxation and calming methods

Meditation, breathing exercises, self-massage, and reading a paper book can help you relax and prepare for quality sleep. Shortly before sleep, engage in a calm and soothing activity.