Zoveel slaap heeft een mens nodig
De één staat fris en fruitig op na een uur of 6 slapen. De ander draait zich dan het liefst nog even om en kan pas fatsoenlijk functioneren als er 10 uur zijn gemaakt. Dat is voor een klein deel afhankelijk van je genen. Maar vooral je leeftijd speelt een belangrijke rol in de hoeveelheid slaap die je nodig hebt. Jongeren hebben nu eenmaal meer slaap nodig dan ouderen. Maar hoeveel slaap heb je nou echt nodig als kind, als puber of als volwassene?
Hoeveel slaap je nodig hebt (per leeftijd)
Gemiddeld wordt de volgende hoeveelheid uur slaap aanbevolen:
● 1-2 jaar: 11-14 uur
● 3-5 jaar: 10-13 uur
● 6-13 jaar: 9-11 uur
● 14-17 jaar: 8-10 uur
● 18-64 jaar: 7-9 uur
● 65+ jaar: 7-8 uur
Kwaliteit boven kwantiteit
De kwaliteit van de slaap is hierbij heel belangrijk. Belangrijker nog dan hoeveel uren je pakt. Stel dat je als volwassene 8 uur lang in bed ligt, maar daar maar 5 uur effectief van slaapt. Dan heb je alsnog een slaaptekort en die kun je helaas niet inhalen. Wil je dus je slaapritme verbeteren? Dan zul je vooral moeten zorgen dat je beter slaapt in plaats van meer.
En zo doe je dat
● Probeer elke dag rond dezelfde tijd te gaan slapen (en op te staan)
● Leg je telefoon weg, liefst een uur voordat je gaat slapen
● Drink vanaf 15.00 uur geen koffie meer
● Honger? Eet een lichte snack in plaats van een zware maaltijd
● Beweeg overdag wat meer, het liefst in de buitenlucht
● Ga lekker ontspannen voor het slapen
Ook beter slapen?
Sta jij ook elke dag moe op? Of heb je last van slapeloosheid? Download dan de gratis Salut-app! Met handige artikelen en kleine uitdagingen helpen we je op weg naar een gezondere leefstijl. In de app houd je vervolgens je gevoelens bij. Zo weet je in no-time wat werkt voor jouw gezondheid… en hoeveel slaap je nou echt nodig hebt!
Werk aan je gezondheid met de Salut-app
Bronnen:
Volksgezondheidzorg
Hersenstichting
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