Children had better go to bed before 20:30 in the evening, because they have grown up. ?
Teenagers should go to bed around 22 o'clock at night.
Newborns: 20-22 hours
2-3 months baby: 18-20 hours
4-6 months baby: 16- 18 hours
7- 12 months baby:? 15- 16 hours
1 year: 15 hours
2 years old: 14 hours
3-4 years old: 13 hours
5-7 years old: 12 hours
8- 12 years old: 10 hour
13- 18 years old: 9 hours
18-59 years old: 7-8 hours (but the study found that it should not be less than 9 hours).
? 60-70 years old: 5.5-7 hours (some experts believe that the elderly should also sleep for more than 9 hours)
Extended data
About sleep time and corresponding sleep quality
1. Normal people sleep 6-8 hours (children sleep about 10- 12 hours, and babies sleep longer; Old people sleep less)
2.？ The time for beauty sleep is from 22: 00 to 2: 00 in the morning.
3. Staying up late for a long time, even if you sleep for 8 hours, you will be prone to endocrine disorders and your biological clock will be disrupted after a few years.
Children had better go to bed before 20:30 in the evening, because they have grown up.
Teenagers should go to bed around 22 o'clock at night.
6. As for those who love beauty, they must go to bed before 2 am, because the skin is metabolized before 2 am.
7. Old people should sleep between 2/kloc-0 and 22: 00 at night. So people should not sleep too long, 7-8 hours of day and night is enough for adults. If you want to gain health by increasing sleep time, it will be counterproductive, increase diseases and shorten life expectancy. Generally speaking, a normal sleep of 6-8 hours a day is enough. If you miss your sleep because of work or other things, you can make up for it according to the amount of delay. Generally, the total compensation does not exceed two hours. Do some ordinary activities after getting up, and you will be full of energy and everything will return to normal. Too much compensation is not only useless, but also more trance, and even dizziness and other similar problems may occur. This is because long-term brain relaxation and organ inhibition have a negative impact on the body's blood circulation and organs, resulting in hypoxia or malnutrition. One third of a person's life is spent in sleep, and he will die if he doesn't sleep for five days. Sleep, as a necessary process of life, is an important part of body recovery, integration and memory consolidation, and an indispensable part of health. According to the data of the World Health Organization, 27% people have sleep problems. The Global Sleep and Health Program sponsored by the International Mental Health Organization launched a global activity in 20001year-the first day of spring on March 2 1 year was designated as World Sleep Day, and the theme of World Sleep Day in 2006 was "Healthy Sleep into the Community".
Whether you fall asleep easily or not, mastering the following ten techniques to promote sleep can avoid your insomnia and make you sleep better.
Go to bed on time Insist on sleeping at the time you are used to. At this time, the body will reactively ask for rest, and the same is true for weekends and rest days.
Keep the air circulation in the bedroom and the temperature is appropriate. A good environment will help you fall asleep quickly. The optimum temperature is 18-20℃, and the floor should be watered in dry weather. Bedding plays a particularly critical role in ensuring high-quality sleep. The core of "healthy sleep" is to create a suitable environment: mainly quiet bedrooms and comfortable bedding. Ventilation is an important condition for a bedroom, because fresh air is more important than anything else. No matter what the outdoor temperature is, open the window to breathe before going to bed, the pillow should be moderate in hardness and bedding should be carefully selected. Choosing a mattress that effectively supports the seven parts of the child can effectively stretch the child's bones.
Adhere to the habitual activities before going to bed. Do some activities that you are used to before going to bed: drink herbal tea, drink milk, take a bath, keep a diary or listen to music for a while.
Try to eat less indigestible or greasy or irritating food at night, and don't drink alcoholic or caffeinated drinks 2 hours before going to bed. Don't do strenuous exercise before going to bed. If you have the habit of exercising in the evening or evening, do it 4 hours before going to bed.
Don't go to bed with problems. If there is any problem that can't be solved at the moment, you can write it down and think about it the next day.
Don't use your brain too much before going to bed. Meditation will excite your brain and make it difficult to be quiet.
Washing your feet with hot water before going to bed will make you feel more comfortable and beneficial to your health.
Bedtime activities should be the opposite of the main activities during the day. For example, manual workers should read books, newspapers or listen to some music before going to bed, while mental workers can do some slight physical activities, such as walking and doing exercises.
Go to bed at once. If you are not sleepy, you'd better not fall in love with bed, get up and do something, and go to bed immediately when you are sleepy.
People with insomnia can use a pillow that helps them sleep, a doctor's health pillow, and cold water stones in the pillow core, which has a good effect of helping them sleep.
reference data
Sleep time-Baidu encyclopedia