How much hours of sleep do i need
When you think of what makes up a healthy lifestyle, diet and exercise come to mind, but did getting enough restful sleep? Some researchers consider the lack of sleep that many people get to be at epidemic levels. According to the National Institutes of Health , lack of restful sleep causes a long list of issues:. They're listed as ranges because gender has an influence, as well as lifestyle and health. Newborns don't have an established c ircadian rhythm ; it isn't established they're months old. Infants tend to sleep in several phases throughout the day polyphasic , sleeping from 2.SEE VIDEO BY TOPIC: How Much Sleep Do You Really Need?
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How Much Sleep You Need, According to Experts
When you think of what makes up a healthy lifestyle, diet and exercise come to mind, but did getting enough restful sleep? Some researchers consider the lack of sleep that many people get to be at epidemic levels. According to the National Institutes of Health , lack of restful sleep causes a long list of issues:. They're listed as ranges because gender has an influence, as well as lifestyle and health.
Newborns don't have an established c ircadian rhythm ; it isn't established they're months old. Infants tend to sleep in several phases throughout the day polyphasic , sleeping from 2. By around 12 months, infants start sleeping more at night. At this point, they start to sleep more like adults in that there are no bodily movements during REM rapid eye movement sleep, which is when people dream.
Previous to 12 months, babies will move during REM sleep. Recognizing when school-age children aren't sleeping enough can be difficult as tired kids tend to not slow down, they speed up. They'll engage in behaviors that look like ADHD. This includes resisting going to bed at night, even though they're tired. Student grades and attendance can also reveal a sleep issue for your child. Children with ADHD can cause sleep loss in children, as well as other issues such as sleep apnea when people stop breathing for periods throughout the night.
It was previously believed that sleep apnea only occurred in adults, but now the America Academy of Pediatrics recommends ask about and screen for sleep apnea in children. According to the National Sleep Foundation , circadian rhythms shift after puberty, making teens want to go to bed after 11 pm and wake up later. With teenagers having the earliest start times, they are often getting up at 5 am to be at school by 7 am, which makes it rarer that a teen will get enough sleep.
Because teens are sleep-deprived during the week, they sleep more on the weekend, which can make the problem worse. One of the top recommendations from sleep experts is to fall asleep and wake up at the same time every day.
A problem that many teens share with adults is the use of back-lit devices late at night, which can prevent sleepers from getting quality sleep. Depression rates among college-aged young adults ages are high, and this age group is the most likely to have serious thoughts about suicide at 7. Depression is often accompanied by life changes, and this period in life is often filled with changes. Sufferers of depression often suffer from insomnia, and the relationship between sleep and depression is complex.
Those who suffer from depression may have trouble getting to sleep and staying asleep, and those who don't sleep enough are more likely to be depressed, created a cycle. Anxiety is another condition that can prevent restful sleep. Anxiety rates are highest among middle-aged adults ages , and anxiety is the most common mental illness in the U. And similar to depression, lack of sleep can trigger anxiety, and anxiety can cause a lack of sleep.
Many adults aged 65 and older nap during the day because they don't get enough quality sleep at night. One of the reasons they don't sleep well is because of medical conditions such as restless legs syndrome RLS.
Symptoms occur in the evening and often during sleep. According to the National Sleep Foundation , seniors have trouble sleeping for several reasons. One is the change in the phases of sleep, where many seniors spend more time in the lighter phases of sleep and less in the deeper, more restorative phases.
Sleep fragmentation waking up during the night is also common, which greatly reduces the ability to wake up well rested. Women need on average 20 more minutes per night more than men, though some women need more than that.
One theory as to why is because women multitask more than men and have busier schedules, which results in their brains using more energy and therefore needing more recuperation. If this theory is correct, then men that have complex jobs that require a lot of decision-making and lateral thinking will need more than the average male as well. Another possible reason is the monthly hormone cycle that occurs with menstruation. According to the National Institutes of Health , women do sleep more than men.
However, several things can make it difficult for women to get enough quality sleep:. Pregnant women need more sleep, especially in their first trimester, which includes more sleepiness during the day. This is due to the rise in progesterone, as well as the metabolic changes the body is going through.
They also are more likely to experience parasomnias, which are u nusual behaviors that occur just before falling asleep, during sleep, or when waking up. Common parasomnias for expecting mothers are restless legs syndrome RLS , snoring, and insomnia. Expectant mothers in their first trimester will also have more frequent bathroom visits to urinate, due to the uterus pushing on the bladder. In the second trimester , women tend to sleep better, as many of the changes have already occurred in the first trimester.
However, it's not uncommon to experience leg cramps often in the calves as well as heartburn due to the uterus pushing on the stomach. In the third trimester , sleep gets worse again due to RLS , frequent urination, anxiety about the upcoming delivery, and lower back pain. After the baby is born, new mothers will often find it easier to sleep because they're sleep deprived. Babies are often awake every hour to few hours, so mothers can't get into the deeper, restful phases of sleep, so when they get a chance to sleep, the brain will try to make up the sleep deficit as quickly as possible.
Breastfeeding is sleep-inducing because the hormone that promotes lactation, prolactin, is a soporific, or sleep-promoting.
Some people believe that they can not sleep enough for several day or more and make it up when they get around to it. For many people, on a short-term basis, that looks to be true. If you are sleep deprived during the week, you may be able to make it up during the weekend. But with long-term sleep debt, the evidence isn't good for being able to make it up. According to the Clayton Sleep Institute , research showed that six nights of sleep deprivation resulted in negative impacts on attention, daytime sleepiness, and inflammation.
After a catch-up period to make up the sleep debt, attention levels didn't catch up. Cortisol, the prime marker for inflammation, didn't decrease either. A separate study showed that chronic sleep loss results in a loss of neurons that are responsible for alertness and cognition.
Another issue with sleep debt is that when you sleep too little, then sleep a lot, your circadian rhythm is disturbed. Many sleep experts believe that the number one thing you can do to start sleeping better is to fall asleep and wake up at the same time every day, regardless of whether it's a weekday or weekend.
Have a regular sleep routine that gets you well rested, and there will be no need for a feast or famine sleep routine. If you have a long-term sleep debt, experts recommend adding an extra hour or two of sleep per night, with no alarm clock, until you gradually start sleeping less.
It's also a good idea to make sure that you're getting the highest quality rest by following a good sleep protocol, which includes:. A 15 to minute nap can be a great way to help get rid of a sleep deficit. If you sleep longer than 20 minutes, you risk going into a deeper sleep, and when you wake up you could be groggy for a while. The length of a full sleep cycle is around 90 minutes, so if you sleep for 90 minutes, you may not wake up groggy, though it may be more difficult for you to fall asleep at night.
Early risers tend to want to nap around 1 pm, and late risers an hour or two later. As long as you nap early in the afternoon, and not in the evening, it shouldn't affect your ability to sleep at night. Many countries in Central and South America have afternoon "siestas," as well as several countries in Europe. Research has suggested that people wanting to nap around 1 or 2 in the afternoon isn't necessarily the result of a blood sugar crash from lunch.
The Romans in the 1st century B. Sara Mednick, author of "Take a Nap! Change Your Life," says that our circadian rhythms are programmed for one long sleep at night, and one short one in the afternoon. The first research into naps came from Jurgen Aschoff in the early s in abandoned World War II German bunkers that had no natural light.
Subjects stayed in the bunkers and were told to sleep whenever the felt tired, and they slept for one long period of 6 to 7 hours, then 12 hours later for a second period of an hour or less. Moira Junge, psychologist and spokesperson for the the Sleep Health Foundation, believes that people would be healthier if they took naps.
He says that all human beings experience a post-lunch dip whether they've eaten or not. But what you eat can make that dip more intense. Eating a carbohydrate-based lunch will make the dip worse, eating a protein-based lunch will reduce it. The younger a person is, the more sleep they require to help facilitate the development of a growing body and brain.
According to the National Sleep Foundation , when a child hasn't slept enough, they may not always slow down, but they may speed up. Their behavior may look more like symptoms of ADHD, and they'll resist going to bed. Do you know anyone that brags about not needing more than 4 or 5 hours per sleep per night?
Have you wondered how much more work you could get done if you didn't need to sleep hours per night? Do you belong to company that looks at not sleeping as a badge of honor? It turns out that lack of sleep can make you a lot less productive, and only rare people can be well-rested on hours per night of sleep.
You can be sleep deprived even though you may sleep the recommended hours per night because you're not getting quality sleep. If you have any of the following problems, you're probably not getting enough restful sleep:. Many people attribute their inability to lose weight to a lack of disciple. They feel guilty because they can't stick to a diet and exercise schedule, which can lead to emotional eating. The reality for many people struggling to lose weight is that the lack of restful sleep impacts their brain's hormone production.
When you don't get enough sleep, your leptin levels go down, and as leptin is the hormone that helps you feel satisfied and stop eating, you feel the need to continue eating. In addition to ghrelin and leptin levels, researchers at the University of California Berkeley have found that when people are tired, they're more likely to eat foods that are bad for them. This can become a vicious cycle where you don't sleep well, so you eat more food, and worse food, which may make you sleep worse.
If you suspect that you have a sleep disorder , it's best to talk to your doctor. But most people can look at a thorough sleep hygiene program and find at least a few things that they could improve on. Some of the most common mistakes that people make that reduce the amount of restful sleep are :. There are also a variety of mistakes people make with their posture and sleep position that can lead to a poor night's sleep, especially anything that prevents your spine from resting in a neutral position.
Sleep Needs by Age and Gender.
How to Calculate When You Should Go to Sleep
The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort! But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead.
If you buy something through a link on this page, we may earn a small commission. How this works. Sleep is important for health. We spend around a third of our lives asleep. Sleep deprivation has been linked to a number of health conditions, including obesity.
How can I get enough sleep?
It is well known that as children get older they need less sleep. Different people have different sleep needs. The advice in the table below is only a guide. You can make a good guess if a person is sleeping enough at night - observe how they act and function during the day. The above sleep duration recommendations are based on a report of an expert panel convened by the US based National Sleep Foundation and published in in their journal Sleep Health. From birth to two months of age, the length of one period of sleep can be from 30 minutes to 3 - 4 hours. This is throughout the day and night. Babies fed from the bottle tend to sleep for longer at a time than breast-fed babies hours versus hours. From 2 months onwards babies start to sleep for longer at a time. This is especially so at night between 12 midnight and 5am.
But how do you determine the number of hours of recommended sleep for you specifically? There are a few different strategies and some general guidelines for how much sleep is needed by age. Sleep calculators are free, widely available online , and can help you plan for your optimal bedtime. Most sleep calculators work by counting the number of recommended sleep cycles. Maybe it was during a vacation when you went to bed, woke up because of nothing but your own internal clock, and felt remarkably refreshed.
How much sleep do we really need, and what happens if we get too little or too much? We spend about a third of our lives sleeping, so you've asked an important question. The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to Kids need more sleep.
How Much Sleep Do You Really Need?
The amount of sleep you need depends on various factors — especially your age. While sleep needs vary significantly among individuals, consider these general guidelines for different age groups:. Some people claim to feel rested on just a few hours of sleep a night, but their performance is likely affected. Research shows that people who sleep so little over many nights don't perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night.
Most adults need at least seven or more hours of sleep each night. The National Sleep Foundation NSF and a panel of 18 experts combed through more than studies to identify the ideal amount of time a person needs to sleep according to their age:. Although most men and women need about 7 to 8 hours of sleep per night, their sleep patterns are generally different. Women often sleep more than men, and they experience a lighter sleep that is more easily disrupted. Many women also have undiagnosed sleep disorders. Other causes include sleep disorders, substance abuse, depression, and medical problems like epilepsy and heart disease.
How much sleep do we really need?
Sleep is a vital indicator of overall health and well-being. Sleep needs vary across ages and are especially impacted by lifestyle and health. The National Sleep Foundation released the results of a world-class study that took more than two years of research to complete — an update to our most-cited guidelines on how much sleep you really need at each age. The panelists participated in a rigorous scientific process that included reviewing over current scientific publications and voting on how much sleep is appropriate throughout the lifespan. The recommendations now define times as either a recommended; b may be appropriate for some individuals; or c not recommended. The panel revised the recommended sleep ranges for all six children and teen age groups. A summary of the new recommendations includes:. To begin a new path towards healthier sleep and a healthier lifestyle, begin by assessing your own individual needs and habits.
How much sleep did you get last night? What about the night before? Keeping track of your sleep schedule may not be a top priority, but getting enough sleep is critical to your health in many ways.
How much sleep do you really need?
Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air. Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.
Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.
We all know sleep is important. Talk about pressure to perform! Fear-mongering aside, there is good evidence that sleep is important for health, well-being, and performance. But how much sleep is enough?
By Caroline Williams. Nobody seems to know where this number came from. In questionnaires, people tend to say they sleep for between 7 and 9 hours a night, which might explain why 8 hours has become a rule of thumb. But people also tend to overestimate how long they have been out for the count. According to Jerome Siegel , who studies sleep at the University of California, Los Angeles, the 8 hour rule has no basis in our evolutionary past — his study of tribal cultures with no access to electricity found that they get just 6 or 7 hours. So perhaps 8 hours is the wrong target and we can get by just fine with 7. This seems to be a minimum requirement.