No matter who you are, sleep is essential for your health.
However, when life gets busy, it can be one of the first things to get neglected or sacrificed.
This is unfortunate because getting enough sleep is as vital to good health as eating healthy foods or getting enough exercise.
This article will help you understand the benefits of getting good quality sleep and how many hours per night are optimal.
Sleep is the foundation for good health
Sleep is more than just a time for your body and mind to rest. While youâre asleep, your body remains active.
During this time, your body rebuilds muscles youâve worn down during the day and removes toxins in the brain that accumulate while youâre awake. Itâs also essential for keeping your memories intact.
Sleep is likewise vital in helping you regulate your emotions. Being sleep deprived for just one night can increase your emotional response to negative feelings by 60%.
Furthermore, sleep deprivation can affect your bodyâs ability to regulate essential functions like appetite control, your immune system, metabolism, and body weight.
Lastly, sleep plays a vital role in maintaining your circadian rhythm or internal clock.
Your inner biological clock runs on an approximately 24-hour schedule controlling the sleep-wake cycle. It may also influence your metabolism, inflammation, and how you respond to stress.
Not sleeping long enough, sleeping at odd times of the day, and exposure to bright light at night can disrupt your internal clock and the many processes it regulates.
Additionally, though you may think youâre getting ample rest, not all sleep is created equal. Itâs not only essential to getting enough each night but also important to get good quality sleep.
Nevertheless, there isnât a consensus regarding what defines sleep quality.
However, it may be determined by how long it takes you to fall asleep, how often you wake up during the night, how rested you feel the next day, and how much time you spend in different stages of sleep.
Since sleep is essential for so many aspects of good health, you should make getting enough each night a high priority.
Summary: Getting enough sleep is necessary for various reasons, including maintaining your immune system, metabolic functions, and memories, as well as regulating your body weight.
Not prioritizing sleep has negative health consequences
Itâs estimated that about one-third of adults and two-thirds of high school students donât get enough sleep each night.
Unfortunately, not getting enough sleep can cause issues other than feeling tired.
If youâre sleep-deprived, you may engage in poor decision-making, be less creative, and have an increased risk of motor vehicle accidents.
This could be because not getting enough sleep may affect cognitive performance.
One study found that getting only 5 hours per night for 4 nights in a row negatively affected mental performance to the same extent as having a blood alcohol content of 0.06.
As if that wasnât enough, poor sleep can lead to negative moods, less productivity, and unseemly behavior at work.
Even worse, getting poor quality or not enough sleep can increase your chances of developing chronic diseases like diabetes, obesity, and heart disease.
And because itâs the time when your body clears waste from the brain, it may be the reason why poor sleep seems to be associated with an increased risk of Alzheimerâs disease.
Summary: Not getting enough sleep is linked to many adverse effects, including impaired focus and decision-making and an increased risk of heart disease, obesity, diabetes, and Alzheimerâs.
How much sleep you need depends on several things
Everyone has unique needs and preferences, and individual sleep requirements are no different.
Nevertheless, the amount of sleep you need per night is primarily determined by your age.
Official recommendations for sleep duration are broken down by age group:
- Older adults (65+): 7â8 hours
- Adults (18â64 years): 7â9 hours
- Teenagers (14â17 years): 8â10 hours
- School children (6â13 years): 9â11 hours
- Preschoolers (3â5 years): 10â13 hours (including naps)
- Toddlers (1â2 years): 11â14 hours (including naps)
- Infants (4â12 months): 12â15 hours (including naps)
- Newborns (0â3 months): 14â17 hours
However, some people might need more or less sleep than is generally recommended, depending on the following factors.
Genetic makeup
Your genetics are a determining factor in how many hours of sleep you need per night.
Some genetic mutations can affect how long you need to sleep, what time of day you prefer to sleep, and how you respond to sleep deprivation.
For example, those with one specific genetic mutation need only around 6 hours, whereas people without it require about 8 hours, on average.
And people carrying certain other genetic mutations are more negatively affected by sleep deprivation or experience deeper sleep.
However, your genetic makeup isnât something you can change, and thereâs no practical way to know whether you carry one of these mutations.
Therefore, itâs essential to pay attention to how you feel to determine whether youâre getting the right amount of sleep.
Sleep quality
The quality of your sleep can also affect how much you need.
If your sleep quality is poor, you may find that you still feel tired after getting what should be considered enough.
Conversely, if youâre getting good quality sleep, you may manage better with a little less.
Studies have found that short sleep duration and poor sleep quality are responsible for many adverse sleep-related effects.
Therefore, itâs not only important to focus on sleeping long enough but also on sleeping well enough.
Additionally, many common sleep disorders can negatively affect your sleep quality, such as sleep apneaTrusted Source. If you often feel like you arenât sleeping well or are extremely tired and donât know why itâs a good idea to check in with your healthcare provider.
Summary: How much sleep you need depends on many different factors, including your age, genetics, and how well you sleep at night. However, 7â9 hours per night is ideal for most adults.
Tips for better sleep
Since quality is important, try to ensure youâre sleeping well all night.
Here are a few tips to improve your sleep:
- Follow a regular schedule. Going to bed at the same time each night helps regulate your inner clock. Following an irregular sleep schedule has been linked to poor sleep quality and duration.
- Create a calming bedtime routine. Adopting a relaxing routine before bed can help you get in the mood to sleep. For example, listening to music has been shown to help improve sleep.
- Create a comfortable environment. Sleeping in a quiet, dark room at a comfortable temperature can help you sleep better. Being too active before bed, too warm, or in a noisy environment is linked to poor sleep.
- Minimize caffeine, alcohol, and nicotine. Studies have linked caffeine, alcohol, and nicotine use to poorer sleep quality. Try to avoid caffeine in the afternoon and evening.
- Reduce your use of electronics. The excessive use of cell phones and electronics has been associated with poor sleep quality. Even exposure to bright room lights before bed may negatively affect your sleep.
- Be more active. Studies have shown that being inactive is associated with poorer sleep, and conversely, getting exercise during the day may help you sleep better at night.
- Practice meditation. Meditation and relaxation training may improve sleep quality and brain function, although the research isnât clear.
Summary: Sleeping well is important to staying healthy and rested. Habits like minimizing your caffeine intake and sleeping at regular hours can help.
Summary
Sleep needs vary by person and are affected by several factors. However, for most adults, 7â9 hours per night is the ideal amount.
Pay attention to how you feel during the day to determine whether youâre getting the right amount for you.
If youâre sleeping enough, you should feel awake and energized during the day. If you find youâre sluggish or often tired, you may need to sleep more.
To make the most out of bedtime, create good habits, such as minimizing your caffeine and alcohol intake, following a regular sleep schedule, and creating a comfortable sleeping environment.
