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Every hour of sleep before midnight is worth two after midnight. Your grandparents and great grandparents probably adhered to that creaky adage.

Walker says your sleep quality does change as the night wears on. Your slumber is composed of a series of minute cycles during which your brain moves from deep, non-rapid eye movement non-REM sleep to REM sleep.

He says that non-REM sleep tends to dominate your slumber cycles in the early part of the night. But as the clock creeps toward daybreak, REM sleep muscles in.

What does this have to do with the perfect bedtime? And that reduction in deep, restorative sleep may leave you groggy and blunt-minded the next day.

Shift work has been linked to obesity, heart attack, a higher rate of early death and even lower brain power. Even shortened sleep has an effect, one recent study found.

People who slept for five hours a night for just a week had a higher heart rate during the day. On average, 6 to year-old kids need hours of rest.

They also have to spend more and more time on schoolwork and other activities as they age. Furthermore, children in this group devote more time to cellphones, computers, the internet or watching TV.

This can lead to a disrupted sleep schedule. Teens most often need 8 to 10 hours of rest, but their sleeping patterns shift, so they go to bed and wake up later.

It is natural for high school kids to stay up as late as until 11 pm. Young adults have the most trouble getting the suggested hours of rest.

It is especially the case with college students. This is the time when people have the most irregular sleeping patterns. Some pull all-nighters because of exams and then get up early to take them.

Regular exercise will help maintain a good sleeping schedule. Ageing in a healthy way is usually associated with a reduced need for sleep.

The official recommendation for people older than 65 is hours of rest per night. But it might be as little as 5 or as much as 9 hours.

Since sleep is a restorative process, it is crucial that people in this group get enough rest. This is the period in life where we are at risk from chronic and severe illness.

There is also the increased possibility of accidents that stem from being tired. Sleep is essential for the well-being of both the body and the human mind.

Skipping sleep for longer periods of time can lead to severe mental disorders and chronic fatigue. Lack of motivation and even depression are linked to sleep deprivation.

This restoration process is what helps your body recuperate from an all day long activity and stress.

Be sure to go to bed on time and leave all distractions aside as soon as you get sleepy. Figuring that out has just gotten easier, thanks to an imaginative study by mathematicians Olivia Walch, Amy Cochran and Daniel Forger of the University of Michigan—and an interactive test, available here:.

Designed by the investigators for both Android and Apple devices, the app asks users to input a number of bits of basic information, including their age, gender, country, time zone and daily sleep and wake times, as well as their most common lighting environment: bright indoor, low indoor, bright outdoor, low outdoor.

All people encounter all these lighting states in a single day, but the researchers were interested only in the predominant one. In the second year, nearly 2, more joined them, making for a robust sample group that topped 10, Some truths were consistent across all cultures.

Gender is a key determinant of how many hours of sleep any one person gets, with women and girls logging a bit more than men and boys. Bedtime and wake time are determined principally by age.

Throughout adulthood and into old age, the pattern reverses again, as bedtimes and wake times creep earlier and earlier.

Beyond those broad averages, however, geography and nationality drove the sample group in a variety of directions. For the sake of simplicity and statistical significance, the researchers limited the places they considered to the 20 that submitted the most results: the U.

The results, in a lot of ways, ran true to cultural form. The Japanese tend to get up early and go to bed late—consistent with their reputation for early-rising industriousness and long evenings spent socializing with co-workers.

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Beyond college, your best bedtime will likely creep earlier and earlier as you age, Walker says. And again, all of this is set by your biology.

Siebern suggests experimenting with different bedtimes and using sleepiness as your barometer for a best fit.

Contact us at letters time. You Asked. By Markham Heid. Get our Health Newsletter. Sign up to receive the latest health and science news, plus answers to wellness questions and expert tips.

Please enter a valid email address. Sign Up Now. Check the box if you do not wish to receive promotional offers via email from TIME. Scenario 2: I want to go to sleep at the following time:.

Scenario 3: When do I wake up if I go to sleep now:. Scenario 4: When do I wake up if I have a power nap:. Non-REM sleep First stage also known as "transitional sleep" — it lasts for about five minutes.

REM sleep REM sleep this is where dreams occur — time to get there is approximately 70 to 90 minutes after falling asleep. Sleep length impact on life span "Previous sleep studies have indicated that both short and long-duration sleep had higher mortality rates.

However, none of those studies were large enough to distinguish the difference between 7 and 8 hours a night, until now. Average Sleep Needs by Age These values are the average recommended hours of sleep required for your age and health group Age Group Recommended Sleep Hours 1 newborn to 2 months old 12 - 18 hours 2 3 months to 1 year old 14 - 15 hours 3 1 to 3 years old 12 - 14 hours 4 3 to 5 years old 11 - 13 hours 5 5 to 12 years old 10 - 11 hours 6 12 to 18 years old 8.

Tips and tricks to fall asleep and have a better night sleep Get comfortable In order to fall asleep fast, you need to help your body. When talking about sleep comfort we're actually referring to ambient temperature between Turn down the ambient noise for little to no interference It's best to use earplugs - period.

Try replacing intermittent noises with a constant "silent" one like a fan ; create a low-volume smooth music playlist and listen to it as the "silent" noise; listen to natural ambient low frequency noises like raindrops, running water, waterfalls, wind.

Read a book by a soft light or watch a documentary Focus your mind on only this one thing. Breathing technique 6 breaths per minute in the following order: breath deep x 4, hold breath x 2, release deep breath pushing it all the way.

Then repeat until you go to sleep. Play a casual semi-boring game to speed up the sleep process Solitaire, crossword puzzle or sudoku - nothing to engaging should do.

Mediate Drink some "calming effect" herbal teas Watch what you eat at night Avoid anything with high sugar content; eat bananas, avocado, peanuts, almonds, figs, and milk-based drinks, peanuts with skins, whole almonds for more fiber , walnuts, pecans, sunflower and pumpkin seeds, pistachios, red peanuts with skins; Avoid large portions of food before bedtime 3 hours before bedtime should accommodate a tranquil sleep.

This is the time when people have the most irregular sleeping patterns. Some pull all-nighters because of exams and then get up early to take them.

Regular exercise will help maintain a good sleeping schedule. Ageing in a healthy way is usually associated with a reduced need for sleep.

The official recommendation for people older than 65 is hours of rest per night. But it might be as little as 5 or as much as 9 hours.

Since sleep is a restorative process, it is crucial that people in this group get enough rest. This is the period in life where we are at risk from chronic and severe illness.

There is also the increased possibility of accidents that stem from being tired. Sleep is essential for the well-being of both the body and the human mind.

Skipping sleep for longer periods of time can lead to severe mental disorders and chronic fatigue. Lack of motivation and even depression are linked to sleep deprivation.

This restoration process is what helps your body recuperate from an all day long activity and stress. Be sure to go to bed on time and leave all distractions aside as soon as you get sleepy.

You will be healthier and in a better mood the next day. Transparency Disclosure — We may receive a referral fee at no additional cost to the buyer for products purchased through the links on our site or other applicable pages.

To learn more, please read our full disclosure page here. From figuring out how to buy a mattress online, suggesting ones that are good for different needs and body types, or breaking down the newest science behind technology and wellness breakthroughs, Sleep Advisor has you covered.

Recommended Sleep Times for Every Age. Recommended for you : Use our Sleep Calculator to find out exactly when your should go to bed.

Newborns months. Recommended: h Appropriate: h, h Not recommended: less than 11h, more than 19h.

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