Seven to nine hours of sleep a day, every day, at the same time, this is the formula of a healthy sleep. Personal differences factor into this and so does the environment.

However, extensive studies show that getting too much or too little of sleep is greatly damaging for both the body and mind. And even considering individual factors, the seven-nine hour range is the best option.

Healthy Sleep Routine: How Long and How Often?

According to a massive study by the National Sleep Foundation, a healthy night’s sleep for adults should last seven to nine hours.

It’s important to understand that children have other physical requirements and therefore need more sleep. Teenagers are recommended to get eight to ten hours of rest every night. Younger school-aged children need nine to eleven hours.

However, the duration of your rest isn’t the only important factor when it comes to sleep health. The consistency of your bedtime matters greatly as well.

Research of sleep patterns in children shows that those who have a consistent sleep schedule show better academic results. They also exhibit a higher level of cognitive flexibility.

A similar study in adults, published in Science Reports, showed that the impact of sleep patterns consistency matters for adults as well.

This particular research uncovered the connection between irregular sleep and an increased incidence of high blood pressure, high blood sugar, and obesity. All these factors contribute to the increased risk of developing heart disease.

Science clearly shows that the human body does not adjust to changing sleep schedules well. At best, people are able to get used to an hour’s change.

However, even this takes time and consistent training. This means that even changing time zones when traveling can have a detrimental effect on your health and cognitive ability.

The body cannot ‘make up’ for lost sleep the next night. Oversleeping can be as bad for you as not getting enough rest. Therefore, the only formula of a healthy sleep is…

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