睡眠：为了让白天足够有效率，我应该睡多久

How many hours should we sleep to have an effective day?Nela Canovic, MBA with 10+ years experience working in busy tech industry where timing is keyWritten Sep 16, 2016Depends on how old you are.Here are 3 important questions related to sleep, with corresponding answers (plus some data to back it all up).Question #1. What is the ideal amount of sleep?Answer: Here is the breakdown by age.Teenagers (14-17): 8-10 hoursYoung adults (18-25): 7-9 hoursAdults (26-64): 7-9 hoursOlder adults (65+): 7-8 hours(source: The Sleep Health Journal).Question #2. What is the ideal amount of sleep for optimal brain performance?Answer: 7 hours. For adults, that is the number of hours needed for cognitive performance to reach a peak at before it starts to decline (source: Frontier in Human Neuroscience).Question #3. What’s the most optimal sleeping position?Answer: Sleeping on your side. This position is a way for your body and brain chemicals to get to work so they can eliminate waste. Here is the scientific explanation: the brain's glymphatic pathway (the exchange of two fluids, the cerebrospinal fluid in your brain and the interstitial fluid in your body) helps to eliminate “brain junk,” and this process is most effective when we sleep on our side (source: Journal of Neuroscience).