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Aishwarya V Yajaman, MBBS from Karwar Institute of Medical Sciences (2022)

Aishwarya V Yajaman，加尔瓦尔医学科学研究所医学学士(2022年)

An average adult needs 6–7 hours of sleep every night.
Nobody really knows the need for sleep. Some of the theories explain the need for sleep as follows.
Sleep is essential because your brain and eyes need rest.
Sleep improves memory.
Sleeping less than 5 hours every night may decrease the efficiency of your work. Be it studies or any other work.
You dream when you sleep. Dreaming is an index of IQ. So when you sleep peacefully, you’re improving your IQ.
For children under age 5, minimum of 10 hours sleep is advised because, it’s when you sleep the growth hormone is released. The better your child sleep the better it grows.

一个成年人平均每晚需要6-7小时的睡眠。
没有人真正知道为何需要睡眠。如下理论解释了睡眠的必要：
睡眠是必不可少的，因为你的大脑和眼睛需要休息。
睡眠可以提高记忆力。
每晚睡眠不足5小时可能会降低工作效率—无论是学习还是其他工作。
你睡觉的时候做梦。做梦是智商的一个指标。所以，当你平静地睡觉时，你的智商也在提高。
对于5岁以下的儿童，建议至少睡眠时长达到10小时，因为只有在你睡觉的时候生长激素才会释放。你的孩子睡得越好，它就长得越好。

Digestion of the food you have taken for your dinner occurs without any disturbance when you sleep nicely.
When you are sleeping your respiratory and heart rate comes down. So, their workload is reduced and efficiency is increased.
Most important of all, sleep makes you forget all your wordly problems atleast for some hours.
Yes, sleep has many advantages. But there are some disadvantages too.
Sleeping more than 9 hours at a stretch can make you lazy. Whole day you will find it hard to do any work.
The more you sleep the more you want to sleep.
Know the pros and cons. Decide for yourself how much sleep you need for your good health:)

当你睡得好的时候，晚餐所吃的食物在消化过程中不会受到任何干扰。
当你睡觉时，你的呼吸和心率会下降。因此，他们的工作量减少了，效率提高了。
最重要的是，睡眠会让你至少在几个小时内忘记所有的涉及文字方面的问题。
是的，睡眠有很多好处。但也有一些缺点。
连续睡眠超过9小时会让你变得懒惰。你会发现在一整天里做任何工作都很困难。
你睡得越多，你就越想睡觉。
知道利弊，然后自己决定需要多少睡眠时间才能保持健康。

Carmina Mercado
Based on the National sleep foundation guidelines, the average sleep requirement for adults is 7 to 9 hours in 24 hours and for children it is 12 to 13 or more in 24 hours. Lack of sleep from 6 or 5 hours downwards hurts us especially when communicating with people. It can cause irritability, drowsiness, frequent anger, headaches, dizziness, low blood pressure and loss of appetite.

根据国家睡眠基金会的指导方针，成年人的平均睡眠需求是24小时内有7到9个小时时长，而儿童的平均睡眠需求是24小时内有12到13个小时或更多。少于6到5个小时的睡眠会对我们造成伤害，尤其是在与人交流的时候。它会导致应激性、嗜睡、易怒、头痛、头晕、低血压和食欲不振。

Satjot Sandhu, lives in Punjab, India
You should at least have 6- 7 hours of uninterrupted sleep.
The best time to sleep is usually between 10 pm to 7:00 am
Unless you are not working, it is advised not stay awake later than 10:00 pm. And don't stay in bed later than 7:00 am.
Sometimes I even like to take a power nap of 20mins. It refreshes my brain.
Yes I do believe over sleeping does not have any side effects. But if you sleep more than your biological clock wants you do, you might end up feeling tired throughout the day.
Therefore it is important to control your sleeping patterns to ensure a healthy and active living.
Thankyou.

你应该至少保证有6-7小时不间断的睡眠。
最佳睡眠时间通常在晚上10点到早上7点之间
除非你不得不工作，否则建议你不要在晚上10点之后还保持清醒，早上7点之后也不要再躺在床上。
有时我甚至喜欢小睡20分钟，它让我头脑清醒。
是的，我相信过度睡眠没有任何副作用。但是如果你的睡眠时间超过了生物钟的要求，你可能一整天都会感到疲惫。
因此，控制你的睡眠模式以确保健康和积极的生活是很重要的。
谢谢你。

Tanya Singh, Chemistry Honours Health & Weight Loss and Fitness, Hindu College, University of Delhi
Well everyone advises a minimum sleep of 8 hrs or what is ideally called as ‘Beauty sleep’ which actually holds true but only partially.
How much sleep one needs it differs from individual to individual .Some people sleep for just 6 hrs and feel fresh and rejuvenated after waking up with recharged battery levels while some may require to sleep more .
Sleeping pattern depends upon your lifestyle, alxness of mind,health,fitness quotient & day to day activities. People who do more physical activities or work tirelessly require more sleeping hours.
I have personally experienced this that I need an ideal sleep of 7 hrs (not less than that but more than that sometimes is alright;)).I wake up approximately around 7hrs even when I don't set alarm .
So analyse your sleeping habits.Some people say that they sleep for 10 hrs or more which is utterly rubbish because our brain itself gets active once we woke up and we just keep lying in beds(even being aware about all the activities happening around) which makes one lethargic.
SO preferred sleeping patterns are
Infants- (14–16 hrs)
Toddlers- (10–12hrs)
Adolescents- (8–10hrs)
Adults- (6–8hrs)
Old aged- (9–10hrs)
If u relate to this kindly share.

每个人都建议至少睡8小时，或者理想的“美容睡眠”，这实际上是正确的，但只是部分正确。
每个人需要多少睡眠时长是不同的。有些人只睡6个小时，醒来时会感到新鲜和恢复活力，而有些人可能需要睡更多的睡眠时长。
睡眠模式取决于你的生活方式、思维敏捷性、健康、体能商和日常活动。从事更多体育活动或不知疲倦地工作的人则需要更多的睡眠时间。
我个人经历过，我需要一个理想的7小时睡眠（不少于7小时，但有时超过7小时是可以的）。即使我没有设置闹钟，在经历大约7小时左右的睡眠后我也会醒来。
所以分析一下你的睡眠习惯。有些人说，他们睡10个小时或更长的时间，这完全是垃圾言论，因为一旦我们醒来，我们的大脑本身就会变得活跃，如果我们只是一直躺在床上（甚至意识到周围发生的所有活动），这会让人昏昏欲睡。
所以人们更喜欢的睡眠模式是
婴儿：14-16小时
幼儿：10-12小时
青少年：8-10小时
成人：6-8小时
老年人：9-10小时
如果你与此相关，请分享。

Derrick Ogara
The amount of sleep required depends on a few things.
Children:
Children obviously sleep longer than adults and that's how age is a factor to determine the amount of sleep you need.
During sleep, growth hormones are released. Tissue growth and repair takes place at that time and that's why children need more sleep than adults. Children are very active compared to adults and they still have a lot of growth to do. A child requires more than 8 hours of sleep. The lower the age, the more the sleep.
Adults:
An adult needs 7-8hours of sleep. You need adequate sleep to repair the your tissues and to reset your body and brain to maximum potential for the next day. Sleeping for these hours will allow your body to go through enough sleep cycles to restore the normal functioning.

所需的睡眠时间取决于几件事：
儿童：
孩子们显然比成年人需求的睡眠时间长，这就是年龄决定你需要的睡眠量的一个因素。
在睡眠期间，生长激素被释放。组织生长和修复发生在那个时候，这就是为什么儿童比成人需要更多的睡眠。与成年人相比，孩子们非常活跃，他们还有很多成长的空间。孩子需要8小时以上的睡眠时长，年龄越小，需求的睡眠时长就越多。
成人：
成年人需要7-8小时的睡眠时长。你需要充足的睡眠来修复你的组织，让你的身体和大脑在第二天发挥最大潜能，你的身体经历足够的睡眠周期，以恢复正常身体机能。

Shawrya Mehrotra, Founder and CEO at Metvy. TEDx Speaker. 50x Keynote Speaker.
“The best bridge between despair and hope is a good night’s sleep.”
― Matthew Walker,
Getting a good night's sleep is imperative for productivity and mental well-being. The benefits of sleep are underrated. everyone is under the influence of the hustle culture. Losing a couple of days of sleep may appear harmless at first but, its effects on our mind and body are clearly visible later in life.
A lack of sleep at night can make you cranky the next day. And over time, skimping on sleep can mess up more than just your morning mood. Studies show getting quality sleep on a regular basis can help improve all sorts of issues, from your blood sugar to your workouts.
The impact of good sleep on our body is similar to charging an electronic device. Just like an electronic device needs the energy to function, sleep provides that to the human body.
Apart from taking regular sleep, over-sleeping does not have any positive effects on your brain or body. The impact of over-sleeping on the human brain is like overcharging the phone. With time, the health of the battery declines. A similar effect happens on the human brain when it gets more sleep than required, making body stamina decrease and increasing lethargy of the body. Creative thinking and productivity of the brain will decrease and all you will feel is the urge to take a rest.
People of different age groups of people have different sleep requirements. Following is the sugges
0–3 months : 14–17 hours (National Sleep Foundation)
4–12 months : 12–16 hours per day
1–2 years : 11–14 hours per day
3–5 years : 10–13 hours per day
6–12 years : 9–12 hours per day
13–18 years : 8–10 hours per day
18–60 years : 7 or more hours per night
61–64 years : 7–9 hours
65 years and older 7–8 hours

“连接绝望和希望的最好桥梁就是好好睡一觉。”—马修·沃克,
晚上睡个好觉对工作效率和精神健康至关重要。睡眠的好处被低估了，每个人都受到喧嚣文化的影响。失去几天的睡眠起初看起来可能是无害的，但它对我们身心的影响在以后的生活中是显而易见的。
晚上睡眠不足会让你第二天脾气变得暴躁。随着时间的推移，睡眠不足会扰乱你早上的情绪。研究表明，定期获得高质量的睡眠有助于改善各种问题—从血糖到锻炼等方方面面。
良好睡眠对我们身体的影响类似于给电子设备充电。就像电子设备需要能量才能工作一样，睡眠也为人体提供能量。
除了规律性的睡眠，过度睡眠对你的大脑或身体没有任何积极影响。过度睡眠对人脑的影响就像给手机充电一样。随着时间的推移，电池的健康状况会下降。当人类的睡眠时间超过所需时间时，大脑也会受到类似的影响，使身体的耐力下降，让身体更嗜睡。创造性思维和大脑的生产力就会降低，你反而只会感觉到休息的冲动。
不同年龄段的人有不同的睡眠要求，以下是建议：
0-3个月：14-17小时（国家睡眠基金会）
4-12个月：每天12-16小时
1-2年：每天11-14小时
3-5年：每天10-13小时
6-12年：每天9-12小时
13-18岁：每天8-10小时
18-60岁：每晚7小时或以上
61-64岁：7-9小时
65岁及以上7-8小时

Ankita Shetty, studied at Visvesvaraya Technological University

Ankita Shetty，在韦斯科技大学学习

It depends from person to person.
Some person might fall asleep as soon as he or she hits the bed whereas some other person might take a few minutes to an hour or so.
According to my knowledge, six to seven hours of uninterrupted sleep is the best for a healthy life.
If you keep waking up in between for visiting the washroom or any other thing then it’s not a complete sleep experience in my opinion.

这因人而异。
有些人可能一上床就睡着了，而有些人可能需要几分钟到一个小时左右。
据我所知，六到七个小时不受打扰的睡眠是健康生活的最佳选择。
在我看来，如果你总是在中途醒来去洗手间或做其他事情，那就不是一个完整的睡眠周期。

Meredith Kyle, studied at University of Oxford (2012)

梅雷迪思·凯尔，牛津大学毕业(2012年)

In order to take care of people who don’t look at the long answer, first, give a conclusion. In fact, a simple criterion can be used to judge: an alarm clock is needed in the morning to wake you up, and even the alarm clock does not work for you and often oversleeps-you must not have enough sleep.
In fact, there is no standard answer to the question of how long sleep is sufficient. Sleep time is related, including genes, gender, age, etc., and as certain conditions change, people's sleep will also change. Sleep requires obxtive factors. A comfortable bed, a suitable room, a dull mood, a moderate sleep cycle, and the period of sleep are also important. Studies have shown that it is better to sleep for six hours immediately before the body temperature reaches its lowest point. Since a person's body temperature reaches its lowest value around 6 o'clock in the morning, it is appropriate to fall asleep before 12 o'clock. How to determine how long you need to sleep? An alarm clock is enough. Use the alarm clock to determine a rough natural wake-up time (to fall asleep according to the normal time period, sleep until you wake up naturally), and then try to go to bed a quarter of an hour earlier, and judge the difference between your natural wake-up time and the original time, and you can Properly adjust the original time, and on the next day, go to bed one-quarter of an hour earlier, the natural wake-up time basically coincides with the original time. This way you can roughly determine how much sleep you need. In addition, learn to determine a dependent sleep environment. A very simple way is whether you need to rely on alcohol and coffee to regulate your sleep cycle. If so, please try to abandon this dependence.

为了照顾那些不看长答案的人，首先，给出一个结论。事实上，可以用一个简单的标准来判断：若早上需要依靠闹钟来叫醒你，甚至闹钟对你也不起作用，而且经常睡过头，你一定是没有睡够。
事实上，睡眠时间是否足够这个问题没有标准答案。睡眠时间涉及很多因素，包括基因、性别、年龄等，随着某些条件的改变，人们的睡眠也会改变。睡眠还涉及客观因素：舒适的床、合适的房间、沉闷的情绪、适度的睡眠周期和睡眠时间也很重要。研究表明，最好在体温达到最低点之前睡六个小时。由于一个人的体温在早上6点左右达到最低值，所以在12点之前入睡是合适的。如何确定你需要睡多久？一个闹钟就够了。使用闹钟来确定大致的自然起床时间（按照正常时间段入睡，睡到自然起床），然后尝试提前一刻钟上床，判断自然起床时间与原始时间的差异，可以适当调整原始时间，第二天提前四分之一小时上床，自然唤醒时间基本上与原始时间一致。这样你就可以大致确定你需要多少睡眠。此外，学习确定依赖的睡眠环境。一个非常简单的方法是，你是否需要依赖酒精和咖啡来调节你的睡眠周期。如果是这样，请试着放弃这种依赖。

Secondly, it is necessary to determine the priority of affairs. Many people especially like to arrange many things before sleep, such as games, etc. These things have higher priority than sleep in mental planning, and the development of this mental habit is not conducive to natural Sleeping, this is a passive dependence. If you are not the kind of extreme long sleeper, no matter how long you wake up, you still feel dizzy, it is likely that you do not have enough deep sleep during sleep, and prolong the time of deep sleep, which is the quality of sleep, the best way is to cultivate independence Yes, periodic natural sleep habits. Finally, turn to a study, too much sleep or insufficient sleep may accelerate cognitive aging.

其次，必须确定事务的优先顺序。很多人特别喜欢在睡前安排很多事情，比如游戏等。这些事情在心理规划中比睡眠更重要，而这种心理习惯的发展不利于自然睡眠，这是一种被动依赖。如果你不是那种睡眠时间需要很长的人，无论你醒来多长时间，你仍然会感到头晕，很可能是因为你在睡眠期间深度睡眠时长不够，延长深度睡眠时间，这就是睡眠质量，最好的方法是培养独立性，周期性的自然睡眠习惯。最后，进行一项研究，过多或不足的睡眠可能会加速认知老化。

VIA guokr magazine published a study on May 1 that investigated the effects of sleep changes on cognitive function in later life in 5 years of middle-age. Studies have found that people who sleep more than 8 hours or less than 6 hours a night have accelerated cognitive aging, and the result is equivalent to 4 to 7 years of aging. The study used British government Whitehall II study data (covering more than 10,000 office staff who worked in 20 civil service authorities in London in 1985, aged between 35-55), including 5431 The data of the test subjects (1459 females and 3972 males) in phase 5 (1997-1999) and phase 7 (2003-2004). Phase 5 and phase 7 follow-up surveys include mailed questionnaire surveys and clinical examinations. In the seventh stage, the researchers used 6 standard tests to uate cognitive function, including memory, reasoning ability, vocabulary, oral expression ability, written expression ability and overall cognitive status. From the very beginning (Phase 5 study) to the end of the survey (Phase 7 study), about 58% of men and 50% of women claimed that their sleep time at night did not change during the survey. For those participants whose sleep time changes, their habitual sleep time changes are divided into four situations: ①At first it was no more than 5 or 6 hours per night, and then increased; ②At first it was 7 or 8 hours per night, and later Increased;

VIA guokr杂志在5月1日发表了一项研究，调查了中年之后5年的人时间里面睡眠变化对晚年认知功能的影响。研究发现，每晚睡眠超过8小时或少于6小时的人会加速认知老化，其结果相当于4到7年的衰老程度。这项研究使用了英国政府白厅II研究数据（涵盖了1985年在伦敦20个公务员机构工作的10000多名办公室工作人员，年龄在35-55岁之间），包括5431名受试者（1459名女性和3972名男性）在第5阶段（1997-1999年）和第7阶段（2003-2004年）的数据。第5阶段和第7阶段的后续调查包括邮寄问卷调查和临床检查。在第七阶段，研究人员使用6项标准测试来评估认知功能，包括记忆、推理能力、词汇、口头表达能力、书面表达能力和整体认知状态。从一开始（第5阶段研究）到调查结束（第7阶段研究），约58%的男性和50%的女性声称，他们的夜间睡眠时间在调查期间没有变化。对于那些睡眠时间发生变化的参与者，他们的习惯性睡眠时间变化分为四种情况：①起初每晚不超过5或6小时，然后增加；②起初是每晚7或8小时，后来增加了；
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处

③At first, it was 6, 7 or 8 hours per night, and then decreased; ④At first, it was more than 9 hours of sleep per night, and then decreased. The researchers compared these four groups with a reference group with no change in sleep time. The results showed that people who slept for 7 to 8 hours in the previous working day had lower scores on 5 of the 6 cognitive function tests than those who stayed the same sleep time after prolonging their sleep time. , The only high score is the short-term oral memory test. It turns out that people who sleep for 6, 7, or 8 hours on a working day, after reducing their sleep time, score lower in 3 of the 6 cognitive function tests, and their reasoning ability, vocabulary, and overall cognitive status are adversely affected. Surprisingly, there is no evidence that prolonging sleep for 6 hours or less at first every night is beneficial to the body. The initiator of the study, Dr. Jane Ferrie, a senior researcher in the Department of Epidemiology and Public Health, University of London School of Medicine, said, "The main result of this study is that the adverse changes in sleep time seem to be related to the cognitive function in the late middle age. Weakening is related.” The researchers also found that for women, those who slept for 7 hours a night scored the highest in various cognitive tests, and those who slept for 6 hours a night scored next. For men, it is reported that people who sleep 6, 7, or 8 hours a night have almost the same cognitive function, while those who sleep less than 6 hours or more than 8 hours score lower. Although most of the participants are white-collar workers, they are still universally representative. The researchers chose people with different socioeconomic statuses and different positions to take the test, and the highest salary difference was as much as 10 times. The researchers also adjusted the education status and occupational status of the survey subjects, excluding the influence of these two factors on cognitive function.
Socio-economic status cannot explain all the observed connections. There are two possibilities: one is that sleep changes are directly related to cognitive function, and the other is that besides education and occupation, there are one or more other factors are related to cognitive function. "So just from the above, premature and late sleep periods are harmful to health. For example, the five-hour sleep period of some people is unhealthy in most cases. Then, when cultivating cyclical sleep habits, it is relatively useful to use a similar research card with a different time interval of about two or three hours, and then adjust it slowly by the method I mentioned at the beginning.

③起初是每晚6、7或8小时，然后逐渐减少；④起初，每晚睡眠时间超过9小时，然后逐渐减少。研究人员将这四组人与睡眠时间没有变化的对照组进行了比较。结果显示，在前一个工作日睡眠7到8小时的人，在6项认知功能测试中，有5项的得分低于那些在延长睡眠时间后保持相同睡眠时间的人，唯一的高分是短期口语记忆测试。结果表明，在减少睡眠时间后，工作日睡眠6、7或8小时的人在6项认知功能测试中的3项得分较低，他们的推理能力、词汇和整体认知状态受到不利影响。令人惊讶的是，没有证据表明每晚一开始就延长6小时或更少的睡眠对身体有益。该研究的发起人，伦敦大学医学院流行病学和公共卫生系的高级研究员Jane Ferrie博士说， “这项研究的主要结果是，睡眠时间的不利变化似乎与中年晚期的认知功能有关。认知功能的减弱是相关的。”研究人员还发现，对于女性来说，每晚睡7小时的人在各种认知测试中得分最高，而每晚睡6小时的人得分次之。对于男性来说，据报道，每晚睡6、7或8个小时的人有几乎相同的认知功能，而睡眠少于6小时或超过8小时的人得分更低。虽然大多数参与者都是白领，但他们仍然具有普遍的代表性。研究人员选择了具有不同社会经济地位和不同职位的人进行测试，最高工资差异高达10倍。研究人员还调整了调查对象的教育状况和职业状况，排除了这两个因素对认知功能的影响。
社会经济地位无法解释所有观察到的联系。有两种可能性：一种是睡眠变化与认知功能直接相关，另一种是除了教育和职业外，还有一个或多个其他因素与认知功能相关。“从上面可以看出，早睡和晚睡对健康是有害的。例如，一些人的五小时睡眠时间在大多数情况下是不健康的。那么，在培养周期性睡眠习惯时，使用一张类似的研究卡，时间间隔大约为两到三个小时，然后按照我在开始时提到的方法慢慢调整，这是相对有用的。

Steve Baker, Senior Software Engineer (2013-present)

Steve Baker，高级软件工程师(2013-至今)

Between 1% and maybe 3% of people in the world have what is called “Short Sleep Syndrome” - and seem to manage perfectly well on very small amounts of sleep - typically, less than three hours per night. Some of them sleep less than one hour per night - and a few as little as 15 minutes. And they don’t seem to suffer any adverse consequences or even need to take a nap during the day.
But those people have a specific gene abnormality.
For the rest of us, we can get away with less than 7 hours per night for a while - but long-term, there are some serious medical consequences. People who sleep less than 5 hours on a routine basis are at high risk of death.
In the short term - you can survive quite well with zero sleep for one or perhaps two or even three nights - but a time will come when it will simply be impossible to stay awake any longer.
For most people, it’s also possible to sleep fewer hours one night in exchange for sleeping longer on the next - as if you could borrow time from the sleep-bank and pay it back in the near future.
Then there is another medical condition called “Fatal familial insomnia” - where people with a particular genetic problem gradually become unable to sleep at all. Those people rapidly become confused, show signs of dementia and typically die within a matter of months.

世界上有1%到3%的人患有所谓的“睡眠不足综合征”，而且似乎只需很少的睡眠就能应付自如，通常每晚睡眠时长不到三个小时。他们中的一些人每晚的睡眠时间不到一小时，少数人甚至只有15分钟。而且他们似乎没有任何不良后果，甚至不需要在白天小睡。
但这些人有一种特殊的异常基因。
对于我们其他人来说，我们可以在一段时间内每晚睡眠时长不到7个小时，但从长远来看，会有一些严重的后果。每天睡眠不足5小时的人有很高的死亡风险。
在短期内你可以在一个或两个甚至三个晚上没有睡眠的情况下很好地存活下来，但总有一天你将无法再保持清醒。
对大多数人来说，晚上睡得少一点也可以用下一个晚上睡得长一点来弥补，就好像你可以从睡眠银行借时间，在不久的将来还回去一样。
还有另一种被称为“致命的家族性失眠症”的疾病，即患有特定基因问题的人逐渐无法入睡。这些人很快就会变得困惑，表现出痴呆症的迹象，通常在几个月内死亡。