You are able to detect when the numbers are off, even if you are unsure of the precise number of hours of sleep you require. You may experience anxiety, lethargy, or lack of attention. In other cases, you may be sleeping so much that you begin to question whether it’s possible to sleep too much. We asked sleep specialists how many hours of sleep an adult needs to feel their best in order to clear up any confusion. And from what they said, it’s not as easy an answer as you might think.
The truth is that while general sleep advice from doctors are similar, each person has different demands when it comes to sleep. “There is no one size fits all when it comes to sleep needs,” explains board-certified physician and The Solution is Sleep LLC founder Angela Holliday-Bell, MD. Understanding the elements that influence sleep will enable you to better understand your personal sleep requirements and achieve the highest level of rejuvenation and energy. In addition, sleep specialists offer suggestions for reversing the course and getting back on track if you make a mistake and sleep too much or too little.
Making sleep a priority is crucial, regardless of where you are at with your present sleeping patterns. Whether you’re always unsure of how much sleep you need or your search history is replete with questions like “is five hours of sleep enough,” changing the way you sleep is a wonderful place to start when it comes to bettering your general health. Continue reading to find out what sleep specialists have to say about how much sleep you should actually be receiving and some helpful tips for figuring out how many hours you should sleep.
What Is the Recommended Sleep Duration?
According to the general recommendations made by the American Academy of Sleep Medicine, “people have probably heard the recommendation that they should be getting seven to eight hours of sleep,” Dr. Holliday-Bell tells PS. “But I would say that is an average number, meaning it will not pertain to everyone.” Dr. Holliday-Bell gives the example that she requires roughly nine hours of sleep to be completely rested. “I recommend that people find the number of hours of sleep they need to wake up feeling refreshed, fully energised, able to function optimally throughout their day without needing alertness boosters such as caffeine.”
Dr. Holliday-Bell suggests a “sleep vacation” that is entirely focused on relaxation and reset in order to determine your ideal number. One week to become familiar with your sleep cycle without any time constraints, obligations at night or in the morning, or use of melatonin or other sleep aids. Dr. Holliday-Bell suggests taking a five to seven day vacation (either at home or away) when you may let go of all worries and let your body to regulate your sleep and wake cycles. Make sure the location you choose doesn’t make you feel anxious.
This could be a separate room in the house, a hotel room, or a guest bedroom. It’s common to spend the first few days making up for lost sleep. “Usually, the body settles into a routine where you go to sleep and wake up at around the same time after a few days. Rejuvenated and in high spirits,” Dr. Holliday-Bell remarks. That’s probably how many hours your body is telling you it needs, so pay attention to that.
If taking a sleep vacation isn’t an option (because, let’s face it, not everyone can afford to take a week off), most experts advise an average adult to get between seven and nine hours of sleep per night. Proceed from there and modify your timetable as necessary.
Things That Could Affect Your Sleep
According to clinical psychologist and The Sleep Doctor founder Michael Breus, PhD, there are a few factors that can affect how much sleep you receive and need. The most important ones include age, gender, certain medical conditions, deficiencies in vitamins and minerals, geography, intake of alcohol and caffeine, and socioeconomic level.
Age
The CDC states that teens (ages 13 to 17) generally require more sleep than adults. According to the same criteria, older persons (over 65) can occasionally function with less sleep, with a seven to eight hour range. Their baseline sleep needs, however, may look more like an eight to ten hour range.
Gender
Women may require more sleep than males, according to the Sleep Foundation, though this is still up for debate. Furthermore, studies reveal that women have a markedly increased risk of developing insomnia, which exacerbates nighttime sleeplessness. Because hormonal changes can alter the body’s circadian rhythm, anyone going through these changes may also have an impact on their need for sleep.
Place of Geographical Origin
A study that was published in the Sleep Health journal claims that a disproportionately high percentage of inadequate sleep is experienced by people in some parts of the United States, especially in the Appalachian region. This could be because, according to a study published in the Sleep Journal, this area is also more likely to suffer from obesity, diabetes, and cardiovascular disease, among other illnesses, all of which are “also commonly identified as either risk factors for poor sleep or potential effects of poor sleep.” The Journal of Clinical Sleep Medicine reports that residents of higher altitudes have also been found to have lower-quality sleep.
What Happens If You Don’t Get Enough Sleep?
Not getting enough sleep can have a range of negative effects on your physical and mental health, including:
- Cognitive Impairment: Lack of sleep affects your ability to think clearly, concentrate, and process information. It can lead to memory problems and make it difficult to perform tasks that require complex thought.
- Mood Changes: Sleep deprivation can cause irritability, mood swings, and an increased risk of developing anxiety and depression.
- Weakened Immune System: Your body’s ability to fight off infections is compromised when you don’t get enough sleep, making you more susceptible to illnesses.
- Increased Risk of Accidents: Sleep deprivation can lead to slower reaction times and decreased alertness, increasing the likelihood of accidents and injuries, both on the road and at work.
- Weight Gain: Lack of sleep can disrupt the hormones that regulate hunger and appetite, leading to increased cravings for high-calorie foods and potential weight gain.
- High Blood Pressure: Chronic sleep deprivation can contribute to hypertension (high blood pressure), which is a risk factor for heart disease and stroke.
- Diabetes Risk: Insufficient sleep affects how your body processes glucose, which can increase your risk of developing type 2 diabetes.
- Cardiovascular Issues: Poor sleep is linked to an increased risk of heart disease, heart attacks, and strokes.
- Decreased Libido: Lack of sleep can reduce interest in sex due to depleted energy levels, increased tension, and a decreased sense of well-being.
- Premature Aging: Chronic sleep deprivation can affect your skin, leading to signs of aging like fine lines, dark circles under the eyes, and a dull complexion.
- Impaired Growth and Development in Children and Teens: Adequate sleep is crucial for the growth and development of children and teenagers. Sleep deprivation can affect their physical health, academic performance, and emotional well-being.
Ensuring you get sufficient quality sleep is vital for maintaining overall health and well-being.