Proper sleep during mental stress - how to sleep properly?

Question

Programming

I do programming for 5 hours a day + scientific books.
How many hours to sleep and how to sleep in general? I ran a little through literature on this topic, but nowhere did I find the "golden mean" of sleep for people whose main thing is mental stress.
And how do you sleep in general (especially interested in those who sleep two-phase or even more).

Answer 1

You need to go to bed when you want to sleep and wake up without an alarm when your body wants. Everything else is the machinations of interested parties who need the slaves to work more and think less

Answer 2

How many hours to sleep and how to sleep in general?

8 hours +- for each person. There are also various ways to "optimize", such as 36 hour days, sleep sharing and a lot of fun stuff.
Because everything is very individual, and in any case, all this implies a strict regime and restrictions. Don't drink, don't smoke, sleep and eat at the same time... and that can be a problem.
In general, quite a lot has been written about this. But it will take a lot of time to experiment and select "one's own" regime.

Answer 3

Generally - 8-9 hours, no more, no less. Strictly for everyone, this is the golden mean from a medical point of view. A healthy person should have enough.
There is no "own" mode. There are scientific facts, and the biological clock depends on the time of day. Going to bed is best at 21-22 hours, getting up, respectively, at 6-7. In general, this is difficult, so I personally go to bed at one in the morning, always about, which I really want to fix.

Answer 4

I read somewhere that depending on age, a person needs a different amount of time to sleep. A child from 9 hours, the elderly and 4 hours is enough.
In addition, the quality of sleep is also important. In the light of day and the noise of a lawn mower outside the window, sleep will not give what it should give. This is due to the production of melatonin and the depth of sleep. Blackout curtains and maybe earplugs should solve this problem.
This is especially true now, when time zones have been moved back and forth and now at 4-5 am in the summer it is already light. (I judge by Yekaterinburg).
I myself try to sleep for 6 hours on weekdays (more after fitness training), on weekends 8 hours. In any case, no more than 8 hours, otherwise the head starts to hurt, if more.