Do you need 8 hours of consecutive sleep
There is some evidence to suggest that those who consistently restrict their sleep to less than six hours may have increased risk of cardiovascular disease, obesity and diabetes. The biggest health risk of sleep deprivation comes from accidents, especially falling asleep while driving. Sleep need varies depending on the individual and can be anywhere from 12 hours in long-sleeping children, to six hours in short-sleeping healthy older adults. But despite the prevailing belief , normal sleep is not a long, deep valley of unconsciousness. The sleep period is made up of minute cycles.SEE VIDEO BY TOPIC: 8 Hours of Deep Sleep Music: Fall Asleep, Beat Insomnia, Relaxing Music, Sleeping Music ★134
SEE VIDEO BY TOPIC: Why Do You Need 8 Hours of Sleep?Content:
- Humans Used to Sleep in Two Shifts, And Maybe We Should Do It Again
- Why eight hours a night isn’t enough, according to a leading sleep scientist
- Is It Really Necessary to Get 8 Consecutive Hours of Sleep?
- How Does Seven to Eight Hours of Sleep Affect Your Body?
- Is bi-modal sleep as good as eight straight hours?
- What Is Segmented Sleep and Is It Healthy?
Humans Used to Sleep in Two Shifts, And Maybe We Should Do It Again
As anyone who has lay awake at night contemplating the complexities of the universe can attest, sleep is a slippery beast. That a nip of whiskey before bed helps you sleep better. Even that eating cheese before snoozing causes nightmares. Watch his talk on deep sleep here. All that with 8. Daniel Gartenberg: Every organism on the planet sleeps in some fashion, to some degree—even the basic fruit fly.
What makes sleep so essential for our wellbeing comes down to three main things: to save our energy, to help our cells recover, and to help us process and understand our environment. This third one is what I study.
What deep sleep does is all the neural processing, and what REM sleep [rapid-eye-movement sleep] and light sleep do is basically integrate that into your long-term personality and understanding of the world. What other differences are there between deep sleep and REM sleep?
As you sleep more, you get less and less deep sleep, and also if you sleep-deprive yourself, you get more deep sleep. During deep sleep, you get these long-burst brainwaves that are called delta waves, but during REM, your brainwaves are actually functioning very similarly to waking life.
Your whole thing is that deep sleep is more important than REM sleep. Deep sleep is really important, but REM sleep is also important. We know that the human growth hormone, cell-recovery things, and the ability to process new information are associated with deep sleep. REM sleep is basically the processing of information. Asking for the workaholics in the room: Do we really need that much sleep? In order to get a healthy eight hours of sleep, which is the amount that many people need, you need to be in bed for 8.
That being said, some people are short sleepers : You can do a test to find out if you have genetic makeup that makes you a short sleeper. Getting half an hour less than what you need to really adds up over a week period. To see how much sleep you really need, my professor suggests that when you go on vacation, try to stick to your normal bedtime and then see what time you wake up.
I normally get around six to seven hours of sleep a night and feel fine. But is that just because how I feel has become my normal operating mode, and I could really be functioning at a higher level? A lot of this has to do with stress in our environment and our external need to work all the time. This also means making our work environments more conducive to sleep. For optimum productivity, we need around eight hours of sleep, right?
New Yorkers oftentimes try to pound through with coffee and whatever, but giving in to your natural circadian rhythm during that afternoon lull might be a good thing. What are they, and why are they responsible for that mid-afternoon slump?
The photo receptors in our eyes pick up on sunlight, which controls the release of melatonin and all these other neurotransmitters that dictate your energy levels throughout the day. You have a peak moment of awakeness during the morning. After lunch you usually have a glucose spike, especially if you have a big heavy lunch, like a cheeseburger. That glucose spike combined with a circadian dip gives you a period of fatigue between around 2 and 4pm. Your genes give you a greater proclivity to being a lark or an owl.
And then some people have genes that make them very flexible. The environmental cues they react against are called zeitgebers. But then also timing of meals, exercise, and having a consistent bedtime are all zeitgebers that impact your circadian rhythm.
If your circadian rhythm is off, it negatively impacts your sleep quality. So having that consistent rhythm of going to bed and getting up at the same time will actually make your sleep more regenerative at night.
Going for a walk outside and getting that sunlight in the morning is the best thing to do to wake up. If you wake up in the middle of the night say, to go to the bathroom but get back to sleep quickly, does that screw around with your sleep quality? It varies.
How is society changing our relationship with sleep? What will be the consequences of this? A lot of that has to do with having TV on all the time, and mobile phones are taking it to the next level. But I actually think sleep is a more regenerative process than meditation. A lot of times people talk about doing meditation around midday, but for most people I would recommend a quick power nap instead of a quick meditation. Similarly, when you meditate, you get a little bit of theta.
A lot of times people think they can like fight through and push harder and harder and harder to get better results, but sleep can give you that, too. When you transition in and out of sleep, your brain produces theta waves, which help you think more divergently. This is especially true for creative jobs. Jobs used to be very manual, but as jobs are becoming more and more cognitive, I think caring for your cognition is going to become increasingly important for the work.
However, people have a different ideal sound, light, and temperature environment to improve their sleep quality. We need stimulus control: You want to save the bedroom for sleep and sex.
Quiet environments are going to improve your sleep quality. Your brain has these micro arousals throughout the night without you being consciously aware of it—even an air-conditioning unit turning on wakes up your brain. So blocking out noises is a low-hanging fruit to improve your sleep quality. Bose just released an earbud that you can sleep with, for example. Playing these pulses at the same frequency as your deep-sleep brainwaves primes more deep sleep.
Everyone has different natural body temperatures, and usually men run hotter than women, but it can go either way. There are a lot of studies that screen time close to bed is bad. Parents have this issue when their fight-or-flight response system is overly activated by worrying about their kid, and that worry actually makes their sleep quality worse. Probably the most common wearable to measuring sleep right now is the Fitbit.
What about people who mess with their sleep cycle and try things like the da Vinci method , where you take a minute nap every four hours? That polyphasic sleep stuff? The thing is that the placebo effect in some of these polyphasic sleep methods runs really high. There have also been some studies showing that sleep deprivation could be a tool to combat persistent depression.
How do you feel about that? That was really interesting. If you have an extreme case of depression, sometimes some therapists will sleep deprive you a little bit. Some people are studying this link to address the opioid epidemic and through actually sleeping better: Chronic pain might be associated with deep sleep.
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Why eight hours a night isn’t enough, according to a leading sleep scientist
You know you should be getting hours of sleep every day -- but who says it has to happen during one marathon snoozing session? David K. Randall, author of Dreamland: Adventures in the Strange Science of Sleep , points to a growing body of evidence suggesting that getting enough "deep" sleep during the course of the day -- rather than in one eight-hour chunk -- might be just as beneficial from a performance point of view.
You know that sleep is vital to your physical and mental health. It can be hard to measure your sleep patterns against those of the people around you. On average, adults should optimally receive between seven and nine hours of sleep each night, but those needs vary individually. For example, some people feel best with eight consecutive hours of sleep, while others do well with six to seven hours at night and daytime napping. Some people feel okay when their sleep schedule changes, while others feel very affected by a new schedule or even one night of insufficient sleep.
Is It Really Necessary to Get 8 Consecutive Hours of Sleep?
Medical evidence suggests that for optimum health and function, the average adult should get seven to nine hours of sleep daily. Although each hour of lost slumber goes into the health debit column, we don't get any monthly reminders that we've fallen in arrears. In fact, the greater the sleep debt, the less capable we are of recognizing it: Once sleep deprivation — with its fuzzy-headedness, irritability, and fatigue — has us in its sway, we can hardly recall what it's like to be fully rested. And as the sleep debt mounts, the health consequences increase, putting us at growing risk for weight gain, diabetes, heart disease, stroke, and memory loss. In some cases, sleep debt results from insomnia or other underlying conditions that may require medical attention. But most sleep debt is due to burning the candle at both ends — consistently failing to get to bed on time and stay there until we've slept enough. Fortunately, sleep doesn't charge interest on the unpaid balance, or even demand a one-for-one repayment.
How Does Seven to Eight Hours of Sleep Affect Your Body?
Around a third of the population have trouble sleeping, including difficulties maintaining sleep throughout the night. While nighttime awakenings are distressing for most sufferers, there is some evidence from our recent past that suggests this period of wakefulness occurring between two separate sleep periods was the norm. Throughout history, there have been numerous accounts of segmented sleep, from medical texts, to court records and diaries, and even in African and South American tribes, with a common reference to "first" and "second" sleep. Anthropologists have found evidence that during preindustrial Europe, bi-modal sleeping was considered the norm. Sleep onset was determined not by a set bedtime, but by whether there were things to do.
As anyone who has lay awake at night contemplating the complexities of the universe can attest, sleep is a slippery beast. That a nip of whiskey before bed helps you sleep better. Even that eating cheese before snoozing causes nightmares. Watch his talk on deep sleep here.
Is bi-modal sleep as good as eight straight hours?
Segmented sleep was popular with our ancestors, but it may not be healthy for most people today. Find out just how long you should be staying asleep. Is worry about lack of sleep keeping you up at night?
If you buy something through a link on this page, we may earn a small commission. How this works. Sleep is a vital component of human health, and the amount of sleep a person needs changes with their age. And, as with other body functions, sleep has patterns. Some sleep patterns mean a person will sleep once per day while others mean they sleep at intervals. However, the pattern that is most common in a population may or may not be the healthiest option for people.
What Is Segmented Sleep and Is It Healthy?
Sleep is fundamental to good physical and mental health. When you are rested sufficiently, the body and brain are energized and you tend to be sharp, focused, and more productive. However, a common question people have regarding sleep is this — how many hours should I sleep to feel rested and invigorated? An off-shoot of this question, and probably something most people are curious about, is — do I really need eight hours of continuous sleep? There is a greater context to both these questions which extends beyond just the number of hours a person sleeps to include the quality of sleep and its impact on physical and mental health. The short and simple response to these questions — how fresh and rested do you feel when you wake up? Work pressure, shift work, the condition of their health, as well as sleep disorders, genetics, age, health, and physiological explain the variations.
The Claim: Healthy adults need eight hours of sleep each night, preferably uninterrupted, and children need a lot more. That kept factory owners from demanding 14 hours of work, but it had no scientific basis. But that research has problems. Maybe disorders cause poor sleep, rather than vice versa.
The subject who is truly loyal to the Chief Magistrate will neither advise nor submit to arbitrary measures. This article was published more than 8 years ago. Some information in it may no longer be current. Morning came a bit earlier this Monday, thanks to Daylight Savings Time.
A little over 30 days ago I started a radical new sleep experiment which I wrote about here. Basically, I started sleeping for less than 4 hours per night with three minute naps taken throughout the day. The first week was rough. To say I was sleep deprived would be an understatement.