Headaches, exhaustion and even depression – sleep deprivation can have many consequences and should therefore be prevented at all costs.
Since everyone needs different amounts of sleep at night, it is important to find out how you can give your body the best possible night’s sleep.
Sleep well: these are the things that matter
Not only are the right mattress, a well-adjusted slatted frame and calming rituals important, but also the sleep rhythm, duration and intensity of sleep. For most people, wake-up time is a constant – work, college or the kids are calling.
The time at which you go to bed, however, depends on many different factors in your private life. Working hours, family commitments, the latest series on streaming portals or simply the time at which you feel tired determine the time you fall asleep.
In order to feel fit and refreshed the next day, it is even more important to find out how much sleep your body needs at night. You should then adapt the necessary sleep rhythm to the external circumstances and go to bed on time.
How much sleep do I need? It also depends on age
A three-month-old infant needs about 14 to 17 hours of sleep, according to the National Sleep Foundation’s sleep guidelines, while an adult age 18 to 64 needs an average of just seven to nine hours of sleep at night.
Every person has different sleep needs. 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 is enough.
Calculate bedtime: Three things are important
In order to get enough sleep and determine the optimal bedtime, you should pay particular attention to these things:
The time you have to get up: To find out your optimal time to sleep, you should be aware each evening of what time your alarm clock will go off the next day.
Calculate time to fall asleep: In order to determine the optimal length of sleep, you must definitely not forget to plan the time for falling 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 as usual the next day – this corresponds to seven and a half to nine hours of sleep per night. If you value six 90-minute sleep cycles, you should be asleep at a quarter to ten.
So if you have to get up at seven in the morning and rely on a sleep cycle of five times 90 minutes, you should go to bed at 11:15 p.m.