Do you know this sleep knowledge?

Diet, exercise, and sleep are the three pillars of health, so sleep is a key component of healthy living.

Good sleep is necessary for maintaining physical and mental health, and it has countless benefits for this complex creature, including giving us a healthy body, a good mental state, helping us improve our ability to learn and integrate new information. Getting enough sleep can make you feel better, feel more optimistic, and help your relationships.

When a person falls asleep, the body enters two alternating sleep stages: rapid eye movement (REM) sleep and non-rapid eye movement (non-REM) sleep. We cycle through these stages several times each night, each lasting about 80 to 100 minutes, which makes up our sleep cycle.

How much sleep do we need?

Our sleep needs vary according to our age.

Newborns typically need 18 hours of sleep a day, which is important for their growth and development. Slightly older toddlers need 11 to 16 hours of sleep a day, including nap time.

The average recommended amount of sleep for children and adolescents is about 9.5 hours per day. In general, children and teens need less of the necessary sleep time as they age.

As people age, adults need 7 to 9 hours of sleep each night. Not only did they sleep less, but they also woke up more at night. However, it is still recommended that seniors over the age of 65 need 7 to 8 hours of sleep per night.

We all know that sleep is important to our health, but now many people, especially young people, are working hard and putting off bedtime. As a result, many young people now have insufficient sleep and sleep, and their bodies are in a sub-healthy state. Since sleep is so important, how to have reorganized sleep?



Here are some ways to go to bed early for your reference

To get enough sleep, you should first remember that what you do during the day can affect your sleep at night. Here are a few steps recommended during the day and in the hours before bed.

Proper physical exercise. Regular exercise is important for good health; it relieves stress and boosts the body’s metabolism. However, it is important not to exercise vigorously just before bedtime, as this will stimulate the nervous system and put your brain into a state of excitement.

Do not ingest stimulants. Coffee, energy drinks, chocolate, caffeinated beverages and foods, all contain stimulants that can interfere with our sleep, especially when ingested at night.




Avoiding nicotine in any form, including cigarettes, pills, or patches, can affect sleep quality. Health professionals recommend that smokers quit smoking early to promote better sleep and a healthy body.

Avoid sleeping too long during the day. You can take a nap for about half an hour at noon, but it is not recommended to take a long nap, especially for those who suffer from insomnia.

At the same time, we can also adopt some treatments to optimize sleep, such as CBT-I therapy (Cognitive Behavioral Therapy for INsomnia), CPAP therapy (Resmed\Philip), dental medical equipment, and some sleep machines (such as Alpha-stim\David delight) Pro and our CES sleep aids, etc.), these treatments have been shown to be effective in optimizing sleep.


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