Sleep is a key factor in ensuring the quality of life. A sufficient amount of sleep will help you recharge, stay alert, clear-headed and your muscles regenerate the next day.
Sleep is so important, but do you know how to calculate sleep time? How much sleep is enough? Let's find out together Changmi Bedding Find out below.
What role does sleep timing play in health?
Sleep timing is considered very important because you need to know how long you need to sleep, when you go to bed and when you wake up. This has a direct impact on the quality of your sleep.
Getting enough and proper sleep will help the body recover physically, muscles will regenerate and develop effectively, the body will recharge the energy consumed the previous day, and the spirit will also feel happier.
Calculating a reasonable sleep time also helps us control our rest time, regulate our personal life rhythm, and help us recover and regenerate energy for other activities.
Calculating sleep time helps increase cardiovascular health
At night, when you know how long you need to sleep by calculating your sleep time, it will help the blood vessels have enough time to rest and will work less, reducing the pressure when transmitting blood to the heart. At the same time, it will limit the case of the heart working too hard leading to heart failure and stroke.
Ensure the functioning of the body's immune system
If you know how to calculate your sleep time each night, your immune system will not only have enough time to recover but also increase its resistance, regenerate and develop to prevent the invasion of external viruses.
This helps to avoid illnesses caused by weather changes and helps to dispel feelings of fatigue and lethargy in the morning.
Helps lose weight and eliminate excess fat
Calculating the amount of sleep your body needs at night also helps with weight loss. According to research by the Sleep Foundation, people who don't get enough or too much sleep are more likely to be obese than those who sleep scientifically. When you get enough sleep, you will balance your body's hormones, reduce cravings, increase metabolism, and eliminate fat from your body.
What is a sleep cycle? 3 reasons why you need to know how to calculate your own sleep time?
What is sleep cycle?
The sleep cycle is a series of different states of the body and brain that occur in a fixed order during sleep. Each sleep cycle consists of 4 stages: Sleep - Light sleep - REM sleep - Deep sleep.
Phase 1: Lullaby
is the stage when the brain begins to transition from a waking state to a sleeping state. Central nervous system and brain activity will gradually decrease, but you will wake up easily.
Phase 2 : Light sleep
During this period, brain activity continues to decrease and the body quickly falls into a state of rest. This is also the stage when muscle and bone bundles develop as well as recover, restore and maintain body health.
Phase 3: Sleep deep
At this stage, the sleeper has fallen into a state of temporary unconsciousness, unable to perceive the outside environment, only waking up when there is an external impact. This is the time when the immune system and body cells recover and heal cell damage.
Phase 4: Go into a dream
plays an important role in the brain's information storage and memory activities, lasting from 90-120 minutes
Every night the brain will repeat the above dream cycle 3-6 times.
Reasons why you should calculate your sleep time:
Set your body's biological clock:
When you establish a scientific sleep schedule with a standard sleep cycle, your body will gradually set its own biological clock every morning by going to bed early and waking up early without having to wait for an alarm clock.
This not only helps increase performance and productivity but also improves morale and psychological state in a positive way.
Increase the body's recovery efficiency:
Night time is the time when the body's organs rest, regenerate and recover. If you don't get enough sleep, it will affect the functioning of the body's organs.
Gia tăng tuổi thọ
A research presented at the annual meeting of the American College of Cardiology has shown that if you follow the principle of getting enough and proper sleep every day, you will easily wake up the next day feeling refreshed and alert. Without medication, your life expectancy can increase by up to 5 years.
Suggestions for 3 ways to calculate sleep cycle time to help you have quality sleep
Each person has a different lifestyle. Therefore, the sleep cycle is also different. In addition, depending on age, gender, sports intensity and many other factors, each person will have a different amount of sleep time.
Below, Changmi will suggest a formula for you to calculate your own reasonable sleeping time.
Scientists say that the ideal amount of sleep to help the body truly recover effectively is to sleep 4 full cycles.
How to calculate sleep time by cycle:
Wake up time = Bedtime + (90 minutes x Number of sleep cycles) + Time to fall asleep (usually 14 minutes)
For example, you go to bed at 1am, you want to sleep 3 cycles and it usually takes you about 10 minutes to fall asleep. The formula would be: 1 hour + (90 minutes x 3) + 10 minutes = 5 hours and 40 minutes.
So just about 6 hours of sleep is enough to give you enough energy to start a new day.
Calculate sleep time with tool:
In addition to manual calculation, you can use websites to determine your sleep cycle time so that you can wake up with a full body of energy the next morning. Or phone apps to better track your rest process.
Calculate sleep time by age:
Below is a table of sleep time based on age in 1 day to help you better understand the healthy sleep time.
Note, the table below is for general reference only and to know exactly how much sleep you should get to suit your body you need to establish a healthy lifestyle.
Some tips to help you get a good night's sleep every night
Pay attention to room temperature: Do not let the temperature get too low when sleeping, it will make you too cold and wake up easily at night, the temperature from 22-25 degrees Celsius is the most suitable temperature for a good night's sleep
Do not use your phone at least 15 minutes before going to bed: Blue light will stimulate the brain to pay more attention and make the brain focus on the screen, leading to difficulty falling asleep.
Meditate for 10-15 minutes before bed: Meditation is very useful because it calms the nerves, balances emotions, eliminates negative thoughts, relaxes the mind and helps you fall asleep faster.
Use quality bedding products: Bedding plays an important role in your sleeping experience and helps you feel relaxed while resting. Choosing high quality bedding creates a comfortable sleeping environment and supports your sleep better.
You should use bedding made from natural wood fibers with cool, breathable properties such as Tencel, Modal or Cotton 100%. Because the common point of bedding made from this material is that it is skin-friendly, highly breathable, soft and smooth, suitable for the weather in Vietnam and helps the body relax, creating conditions for good sleep.
If you are looking for a reputable address, specializing in providing high-class bedding for hotels and families, Changmi Bedding is a great choice for you.
Changmi is a facility specializing in providing bedding with materials imported directly from Korea and Italy. Diverse in materials, sizes, and colors. Outstanding are Tencel, Modal bedding and Microfiber pillows as well as other products such as blankets, towels, etc. All are of high quality and are often trusted by hotels.
Website: changmibedding.com
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