We are often advised to get 8 hours of sleep each day. So, is sleeping 7 hours a day okay, is it enough? The article below will answer these questions in detail, along with expert advice to help you get the best sleep. Let's follow along!
1. Is sleeping 7 hours a day okay?
You may already know that sleeping too little can make your body tired, lead to sleep deprivation, lack of vitality, and affect your health and quality of life. But did you know that sleeping too much is also not good for your health?
According to a study in the US, people who sleep 6-7 hours each night feel energetic after waking up, reduce their risk of illness, and even have the lowest risk of death from heart attack or stroke. Additionally, the National Sleep Foundation recommends sleeping 7-9 hours each night.
So, regarding the question of whether sleeping 7 hours a day is okay, according to researchers, this is very normal. Everyone has different sleep needs depending on their age.
Some people sleep less than 7-9 hours each night and are fine, while others need more sleep. In addition, according to Dr. Harris from the College of Medicine in Bronx, New York (USA), if you sleep the same amount of time each day and feel well and energetic the next day, then that is the ideal number.
Sleeping 7-9 hours a day is ideal for adults.
2. How many hours of sleep per day is enough?
Each person's sleep needs are different and change with age. For example, infants and young children need 12-18 hours of sleep per day, older children need 11-13 hours, those aged 14-17 need 8-10 hours, and adults need 7-9 hours.
In addition, how many hours of sleep per day is enough also depends on how you feel after waking up, whether your sleep quality is good, etc. Therefore, what is equally important as how many hours you sleep each day is whether you sleep soundly through the night. As mentioned above, you should sleep 7-9 hours each night and ensure a good night's sleep.
You should sleep 7-9 hours a day and ensure a good night's sleep.
3. Tips to help you fall asleep quickly and deeply
Most experts agree that short but quality sleep is better than long but restless sleep. However, falling asleep quickly and deeply is not easy, especially for the elderly and those who are often under stress. To fall asleep easily and sleep deeply, you can try the following methods:
Use the 4-7-8 breathing method
This method has been studied to reduce stress and promote relaxation before bed. The steps to perform the 4-7-8 breathing method are as follows:
- Lie down in bed, move your tongue to the back of your upper teeth.
- Exhale forcefully through your mouth as if you are panting.
- Continue to inhale gently through your nose and count from 1 to 4.
- Hold your breath and count to 7.
- Repeat the above process once more and exhale through your mouth for 8 seconds.
- Continuously perform the above steps 3 times.
Practice yoga, meditate before bed
Stress and mental pressure can cause insomnia, difficulty falling asleep, or even waking up easily in the middle of the night. In this case, practicing yoga or meditation are solutions that help soothe the mind, relieve stress, improve blood circulation, and enhance sleep quality.
Meditating before bed helps soothe the mind, relieve stress, and helps you fall asleep more easily.
Establish a bedtime routine
According to experts, everyone's body has its own biological clock, and setting a sleep schedule will help you fall asleep more easily. Establishing a bedtime also helps your body develop a scientific routine for daily life and rest. Once your body adapts to the schedule you set, it will be easier to fall asleep and wake up at the same time every day.
Avoid electronic devices before bed
Exposure to electronic devices such as mobile phones, computers, and televisions is one of the causes of insomnia. The blue light emitted from these devices inhibits the body's production of melatonin – a hormone that regulates sleep, supports improved sleep, and the biological rhythm. Therefore, you should avoid using electronic devices before bed to get quick and deep sleep.
Choose comfortable pillows and mattresses
Quality mattresses and pillows can affect the depth and quality of your sleep. You should choose a mattress with a moderate firmness and good elasticity to support your spine and get better sleep. In addition, the quality of the pillow is also very important as it determines the comfort for your neck. You should choose a pillow that is 10-15cm thick, has medium firmness, and is made of soft, breathable material.
Currently, Ru9 is developing its mattress product lines, especially the Foam mattress and Mattress Topper lines. You can refer to the detailed information on the store's product page.
Thus, the article above has answered the question of whether sleeping 7 hours a day is okay. Accordingly, experts recommend that you should sleep 7-9 hours each day and prioritize sleep quality. Besides setting a bedtime and avoiding electronic devices before bed, you should choose a good quality bedding product.
Choosing quality pillows and mattresses helps you get a comfortable sleep.
Prominent in the market today is Ru9 brand - the leading high-end bedding brand in Vietnam. Ru9's products are highly regarded for their health-friendly materials, providing soft support, which not only helps you sleep well but also helps improve back, neck, and shoulder pain. Ru9 believes that with dedication in each product, we will become a reliable companion for every family.
