Adjust body clock
We all know that having enough sleep affects the quality of our daily work. We all need 7 to 9 hours of sleep a night. But many people still have trouble adjusting their sleep and waking hours. Here are some tips to help you experience a more enjoyable sleep.
What time should we wake up?
Use a sleep clock tuning app. (If your phone is iOS, this section is designed in your alarm.)
1_Experiment with different routines
2_Consider your unique sleep needs and habits
3_Review your morning schedule in your mind
While most medical professionals believe that adults should get at least 7 to 9 hours of healthy sleep a night, getting enough sleep may not be the same for everyone.
Finally, the best time to sleep at night and the best time to wake up is a matter of personality, which is based on the circadian rhythm, age, lifestyle, and sometimes even job.
How do we find the best time to wake up and go to bed?
While global standards suggest between seven and nine hours of sleep a night for a healthy adult, this can vary depending on several factors, including your age. This is one of the things you should listen to in your body language.
You need trial and error to adjust your sleep cycle. Keep notes of what you slept and woke up to for a week, for example, if you always went to bed at midnight, change it to one or two hours beforehand, or check your sleep time between 7 and 9 o'clock. For more explanation, if you slept 7 hours on the first night, sleep 7 and a half hours on the second night, and add half an hour the following night. Finally, see which of these days you gained more energy or woke up feeling good. This way you will discover the time of your body.
The National Sleep Foundation recommends sleeping between 8 pm and 12 pm, so there is a very wide selection of hours to sleep.
Get at least 7 to 9 hours of sleep each night
It should come as no surprise that the phrase "go to bed early, get up early"is still true. Many sleep experts agree that the sooner you fall asleep, the more likely you are to wake up. If you can meet your sleep-wake schedule, you may end up waking up a few minutes before the alarm clock goes off.
Another factor in regulating sleep is age. Most sleep experts agree that we need different levels of adequate sleep at different times in our lives.
For example, a baby needs 16 hours of sleep a day, while 11 hours seems like enough for a baby. It is recommended that an adult sleep between seven and nine hours each night, while the elderly may only sleep between seven and eight hours a night.
As a general guide, the Centers for Disease Control and Prevention recommends sleep guidelines, broken down by age group:
Birth up to 3 months: 14 to 17 hours
4 to 11 months: 12 to 16 hours
1 to 2 years: 11 to 14 hours
3 to 5 years: 10 to 13 hours
6 to 12 years: 9 to 12 hours
13 to 18 years: 8 to 10 hours
18 to 64 years: 7 to 9 hours
65 years and older: 7 to 8 hours
Knowing these general tips can at least be a useful starting point for creating a sleep plan.