Personal sleep duration
According to most sleep studies, the recommended sleep duration is 7-8 hours of sleep per night for adults. The longest life expectancy has been in a study of more than 1 million people.According to participants, those who slept for about 7 hours a night.
However, the personal sleep duration varies from person toperson, as many different factors influence here.Babies also need more sleep than seniors, for example, according to studies.
However, according to tests by Berlin sleep researcher Karl Hecht, less than 4h and more than 10h sleep per night are hazardous to health.
Important for a good sleep is also the number of deep sleepphases, as here your body regenerates.During this time, especially many growth hormones are produced in our body, which play an important role in strengthening the immune system and the regeneration of cells. Many studies show that the deep sleep phase is the most valuable phase for physical and mental recovery.
Tip to find your personal sleep needs:
You should pay attention for at least 2-3 days to how long you sleep if you do not have to get up early the next day.
Go to bed in the evening when you are tired and do without stimulants. (caffeine, cigarettes, alcohol, etc.) Here you can see your own need for sleep quite well.
Quality of sleep:
It is not only the length of sleep that matters, but also the quality of sleep.
Here are a few tips to improve the quality of your sleep:
- Make sure your room is as dark as possible.
Remove disturbing light sources such as flashing from a TV or mobile phone, as light interferes with the body when falling asleep and also inhibits the emergence of the sleep hormone melatonin.
With fresh air, it sleeps better.
With positive thoughts in the evening you sleep much better than with negative thoughts.Look before you sleep don’t go to a crime thriller or anything like that, because you can’t switch off and the movie is too busy.
Put your phone as far away from your bed as possible before bedandy and turn off your phone to flight mode or completely to avoid annoying sounds.
Personal tip from me = Power-Napping!
Just once a day for 10-20min.
put on the sofa and enjoy a power nap.Regular power napping is a very good stress killer and one of the best protections against heart disease and burnout, according to studies.
The best time for a power nap is afterlunch, after which you are usually very tired and depressed.After the short nap you feel fit again and are full of energy.
Power napping also lifts your mood and boosts your performance.
Extra tip for the perfect power nap:
Drink a coffee before the nap.Until the awakening effect of the coffee begins, about 15 – 20 minutes pass. Until then, the power nap is complete, and you benefit from the caffeine and the relaxing nap at the same time.