How Much Sleep Do You Need Per Night?
One of the most common questions that get asked regarding sleep is how much of it we actually need. We spend about a third of our lifetime sleeping, therefore this question does in fact yield a great level of importance.
So, in this article, we will look at what the studies say about sleep duration, as well as how to identify if you're getting enough of it at night. Lastly, we will help you determine the appropriate amount of sleep using a simple 4 step process.
What Do Studies Say?
According to Harvard Medical School, the Sleep Foundation recommends seven to eight hours of sleep for people over the age of 64 and nine hours for those between the ages of 18 to 64. Children require more sleep because it is essential to their growth and development.
Getting a good quality of sleep is just as important. One of the main reasons why the recommended sleep duration is over eight hours is because our bodies can only fully recover once it has gone through something called a REM cycle ('Rapid Eye Movement’). This is a vital phase in our sleep where the brain replenishes and forms neuro-pathways that assist in both long-term and short-term memory. In order to hit this stage, a minimum of 6 to 7 hours of deep sleep is required.
In North America, nearly 50% of people fall under the minimum recommendations due to work, stress, and the day to day hustle and bustle that comes with a busy routine. As a result, many people face health challenges, including diabetes, heart disease, and obesity, making sleep that much more important when it comes to your health.
Signs That Your Not Getting Enough Sleep
Mood
One of the most evident signs of sleep deprivation is becoming moody, quick-tempered, or emotional for lack of reason. This is primarily due to the central nervous system not functioning the way its suppose to, which therefore disrupts the way your body sends and processes certain information.
Lack Of Performance
A lack of sleep can cause your central nervous system to reduce performance in the same way that it affects your mood. During sleep, pathways that form between nerve cells called neurons are restored during the deep sleep phases when resting. Not getting enough hours of sleep per night can cause your brain to become exhausted, therefore decreasing coordination and performance during the day.
Increased Hunger
A lack of sleep can cause you to become more hungry throughout the day. This is primarily due to decreased energy which then causes your body to compensate for it by eating more often. If you find that you are indulging some days more than others, then pay close attention to how much sleep you had the previous night, as this may be the reason why you’re eating more often some days than others.
Weight Gain
Studies have shown that weight gain and obesity is linked to a lack of good sleep. As mentioned earlier, increased hunger is one of the main indicators of not getting enough sleep. Your body will not only become hungrier throughout the day, but it will crave foods containing high calories and fats in order to compensate for the loss of energy. This often causes people to snack more and make poor dietary choices, resulting in a higher intake of calories, sodium, and fats, which all lead to weight gain.
Your Skin Is Suffering
Hormones play a major role when it comes to sleep. Many who don't get enough of it will often notice breakouts or pale skin due to a higher production of the hormone called cortisol. Overproduction of this hormone also encourages skin conditions such as eczema, psoriasis, and flare-up to form, even while sticking to a proper diet.
You Get Sick Often
When you sleep, your immune system will start to create antibodies in order to fight against certain bacteria and viruses. A lack of sleep can reduce its ability to perform these tasks effectively, which can result in you getting sick more often and can even prolong your recovery period.
What Are The Consequences Of Not Getting Enough Sleep?
The negative consequences of not getting enough sleep per night are huge and can be detrimental to every aspect of your life. It’s estimated that about one-third of adults and two-thirds of high school students don't get the recommended amount each day. Sleep deprivation may cause a variety of effects, such as poor decision making, being less creative, or increased risk of motor vehicle accidents!
This is because lack of sleep affects cognition performance--which could result in you having decreased ability at problem-solving when under any type of pressure situation.
An unhealthy sleep schedule is not good for your health. In fact, it can be as bad on you as drinking alcohol! One study found that getting only 5 hours of sleep each night for 4 nights in a row negatively affected mental performance to the same extent as having a blood alcohol content of 0.06 (that's barely over the legal limit). Even worse, poor quality or insufficient amount of sleep has been shown to increase one’s risk factors and chances of developing chronic diseases like diabetes, obesity, and heart disease-even if they are generally healthy otherwise.
Figuring Out Your Ideal Sleep Duration
The truth of the matter is that everyone is in a different place and has their own unique set of sleep needs. Therefore, it is important to identify the ideal sleep duration for each person on a more individual level.
Keeping both the facts and signs of sleep deprivation in mind, we listed a quick process that you can follow in order to better help determine how much sleep you need. This process can help you adjust and make the appropriate changes in order to get back on track so that you become more rested.
- First, start where you are. Determine how much sleep you are getting every night and record it for a duration of 2 weeks. Take note of how you feel each day, as you will need this information later.
- Create a plan to sleep 15 minutes earlier every 3-4 nights until you are getting at least 7 hours of sleep (if not already).
- Once you are consistently getting 7 hours of sleep, note down how you feel compared to the previous 2 weeks. If you find yourself tired throughout the day, then simply move your bedtime back to 15 more minutes.
- Continue the process until you find your sweet spot. You should eventually be feeling energized the next day if done consistently. - Note that exercise and your diet also play an important role when it comes to sleep, so ensure that you are consuming proper nutrition.
The Bottom Line
Getting enough hours of sleep is crucial to performing well and living your best while avoiding health problems in the long run. Research shows that adults need at least 8 hours of sleep. Older adults require more in order to properly maintain memory and cognitive function which slowly minimizes in later years. However, it is important to consider the fact that everyone's body and lifestyle routine is different, so this can vary from person to person.
A great starting point is to follow our quick four-step sleep process to find your ideal sleep schedule. Your body and the way you feel are the best indicators you should pay attention to, so make sure you listen to them in order to help steer you towards your optimal sleeping duration.
Lastly, remember that your diet and level of physical activity throughout the day also play an important role when it comes to sleep quality. Keeping these factors at the forefront along with good sleeping habits that will help you live a happier and healthier life. If you are struggling with insomnia or sleep apnea, and haven't found a resolution, then it is important to seek medical advice from a healthcare professional, as they can provide you with solutions to help you sleep.
