BEAT FATIGUE - HERE'S HOW TO DETERMINE THE BEST TIME FOR BED"

Headaches, exhaustion, and even depression – sleep deprivation can have many consequences and should be prevented at all costs.

Since everyone needs a different amount of sleep at night, it's important to figure out how you can give your body the best night's rest possible.

Restful sleep: these factors matter

This not only involves the right mattress, a well-adjusted slatted bed base, and calming rituals, but also sleep rhythm, duration, and intensity of sleep. For most people, the time they wake up is a constant – work, university, or the kids demand it.

The time you go to bed, on the other hand, depends on many different factors of private life. Work hours, family obligations, the latest series on streaming platforms, or simply the time when you feel tired, determine the time of sleep.

To feel fit and recovered the next day, it's all the more important to find out how much sleep your body needs at night. You should then adapt the necessary sleep rhythm to external circumstances and go to bed in good time.

How much sleep do we really need? Age matters, too

A three-month-old baby needs about 14 to 17 hours of sleep according to the sleep guidelines of the American National Sleep Foundation, while an adult aged 18 to 64 typically needs only seven to nine hours of rest each night. Everyone has different sleep requirements.

Of course, differences can also occur within the same age group. Some people need at least nine hours of sleep per night to feel rested, while for others in the same age group, seven hours of sleep are sufficient.

Calculate your individual bedtime: three things are important

To get enough sleep and determine the optimal bedtime, you should pay special attention to these things:

•          The time you have to get up : to find out your optimal time to sleep, you should make it a habit every evening to be aware of what time the alarm will ring the next day.

•          Include time to fall asleep : to determine the optimal sleep duration, you must not forget to plan in the time it takes to fall asleep.

•          Pay attention to sleep cycles : each night, you should be able to complete at least five to six 90-minute sleep cycles, so that the body can perform its usual functions the next day – this equates to seven and a half to nine hours of sleep at night. If you value six 90-minute sleep cycles, bedtime should be at a quarter to ten.

So, if you need to get up at seven in the morning and aim for a sleep cycle of five times 90 minutes, you should go to bed at 11:15 p.m.

This article was published in cooperation with FitForFun.

2024-05-08T08:44:26Z dg43tfdfdgfd