Herbie Murray
Sleep is essential for our health and well-being, but how much sleep do we really need? The common belief is that 7–9 hours of sleep is optimal for adults, but is this based on scientific evidence? Do we need 7 hours of uninterrupted sleep, or is it okay to have shorter sleep sessions with breaks in between? Let's delve into the research and recommendations from sleep experts to answer these questions and explore the fascinating world of sleep.
| Characteristics | Values |
|---|---|
| Recommended hours of sleep for adults | 7-9 hours |
| Recommended hours of sleep for teenagers | 8-10 hours |
| Recommended hours of sleep for school-aged children | 9-11 hours |
| Impact of getting only 7 hours of sleep | Negative impact on physical and mental health |
| Short sleep syndrome | Rare gene mutation causing people to need fewer than 6 hours of sleep per night |
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What You'll Learn
The impact of getting only 7 hours of sleep
The impact of getting only seven hours of sleep can vary depending on individual sleep needs. While seven hours is the minimum amount of sleep recommended for adults, some people may need more than this to feel refreshed and function properly.
Short-Term Effects
Getting only seven hours of sleep can have several short-term effects, including:
- Fatigue and low energy
- Poor balance and coordination
- Mood changes and irritability
- Mental health issues such as anxiety and depression
- Forgetfulness and impaired cognitive function
- Increased stress levels
Long-Term Effects
Chronic sleep deprivation can have more serious long-term effects, including:
- Increased risk of accidents, including motor vehicle accidents
- Higher risk of cardiovascular disease and hypertension
- Weakened immune system
- Weight gain and obesity
- High blood pressure
- Suppressed immune system
- Mental health issues, such as anxiety and depression
- Increased risk of Alzheimer's disease, pre-diabetes, and hormonal issues
It's important to note that these effects can vary from person to person, and some individuals may be naturally short sleepers who feel alert and healthy with less than seven hours of sleep. Additionally, there may be underlying medical or sleep disorders that cause people to need more than the recommended amount of sleep.
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Sleep needs vary by age
Sleep needs do vary by age, and several factors determine how much sleep a person needs. The National Sleep Foundation recommends the following sleep durations:
- Newborns (0-3 months): 14-18 hours (including naps and nighttime)
- Infants (4-11 months): 12-16 hours (including naps and nighttime)
- Toddlers (1-2 years): 11-14 hours (including naps and nighttime)
- Preschoolers (3-5): 10-13 hours (including naps and nighttime)
- School-age children (6-13): 9-11 hours
- Teenagers (14-17): 8-10 hours
- Adults (18-64): 7-9 hours
- Adults 65 and older: 7-8 hours
The amount of sleep a person needs depends on their age, environmental factors, daily sleep habits, and individual needs, such as activity level and overall health. For instance, high-performance athletes may need more sleep to recover from intense physical training.
While these recommendations are helpful guidelines, individuals' sleep needs will vary. Some people may feel refreshed with less than six hours of sleep per night, while others may need more than nine hours.
Additionally, the quality of sleep is just as important as the quantity. Intrinsic factors such as a partner's snoring, restless limbs, insomnia, or sleeping in an environment that's too hot or cold can disrupt sleep quality.
It's also worth noting that sleep needs may change as people age. Older adults may have a harder time falling and staying asleep due to comorbidities, medications, sleep-related disorders, or other factors like retirement or decreased social interactions.
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Short sleep syndrome
While the recommended amount of sleep for adults is 7-9 hours per night, some people have what is known as Short Sleeper Syndrome (SSS). People with SSS sleep for fewer than six hours each night and are still able to function well throughout the day. They don't feel the need to take naps or sleep more on the weekends to recover from a lack of sleep.
Natural short sleepers tend to have certain characteristics, including routinely sleeping between four and six hours per night, even when they have more time available to sleep. They don't need to set an alarm or otherwise restrict their sleep time and wake up feeling refreshed despite the short sleep duration. They feel alert during the day without excessive drowsiness and have few difficulties falling asleep or staying asleep through the night.
The pattern of short sleep usually begins in childhood or adolescence and continues into adulthood. Researchers believe it may be caused by a gene mutation, which enables people to function well on fewer than six hours of sleep each night. Over 50 families containing people who require less than 6.5 hours of sleep to feel refreshed have been identified. However, researchers are still working to understand the specific factors that cause someone to be a natural short sleeper.
There are no known health problems related to SSS, and it is not considered a sleep disorder. People with insomnia or those who intentionally restrict their sleep to less than six hours per night have a higher risk of health problems such as heart attacks, cardiovascular disease, and type 2 diabetes. However, natural short sleepers are believed to be protected from the health consequences of limited nightly sleep due to their genetic variations.
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Sleep deprivation
The Impact of Sleep Deprivation
Sleep is essential for both physical and mental health. Not getting enough sleep can have negative consequences on various aspects of health and well-being. Sleep deprivation can lead to:
- Dark circles under the eyes
- Reduced immunity
- High cortisol levels, contributing to high blood pressure
- Increased appetite and cravings for sugar and carbohydrates
- Skin changes, including wrinkles, fine lines, and loss of skin elasticity
- Chronic inflammation
- Mood changes, such as irritability and difficulty managing emotions
- Difficulty coping with stress and interacting with others
- Difficulty concentrating and performing mental tasks
- Increased risk of accidents, such as motor vehicle accidents
- Worsening of mental health symptoms, including depression, anxiety, paranoia, and hallucinations
Causes of Sleep Deprivation
There are various factors that can contribute to sleep deprivation. These include:
- Sleep disorders: Intrinsic sleep disorders (e.g., insomnia, narcolepsy, sleep apnea), extrinsic sleep disorders (e.g., food allergy insomnia, alcohol-induced insomnia), circadian rhythm disorders (e.g., jet lag), and parasomnias (e.g., sleepwalking, REM sleep behavior disorder)
- Poor sleep hygiene: Consuming caffeine or alcohol before bedtime, irregular sleep schedules, exposure to electronic screens or LED lights before sleep, and an uncomfortable sleep environment (noise, light, temperature)
- Health and mental health conditions: Certain physical and mental health issues can impact sleep quality, such as insomnia, sleep apnea, and heartburn
- Lifestyle factors: Work, family demands, social activities, and environmental factors (noises, lights) can interfere with sleep
Short Sleep Syndrome
It is important to note that not everyone who sleeps less than the recommended hours has a sleep disorder or experiences sleep deprivation. A rare condition called Short Sleep Syndrome (SSS) is characterized by individuals needing fewer than six hours of sleep per night without experiencing negative symptoms. This is believed to be associated with a specific gene mutation, although more research is needed to fully understand this syndrome.
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Improving sleep
Stick to a Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. Having a consistent sleep schedule helps to regulate your body's internal clock, making it easier to fall asleep and wake up.
Get Daily Exercise
Exercise is great for improving sleep quality. Just be mindful not to exercise too close to bedtime, as it may hinder your body's ability to settle down for sleep. Aim for at least 20 minutes of daily exercise, and try to finish your workout at least a few hours before bedtime.
Limit Caffeine and Nicotine Intake
Caffeine and nicotine are stimulants that can keep you awake. Avoid consuming caffeine after 2 pm, and limit nicotine use, especially in the evening. Caffeine can take up to eight hours to wear off completely, so it's best to avoid that late-afternoon coffee if you want a good night's rest.
Avoid Long or Late Naps
While a short nap can be refreshing, long or late naps can disrupt your nighttime sleep. Aim to nap for no more than 20 minutes and avoid napping after the mid-afternoon.
Create a Sleep-Friendly Environment
Make your bedroom sleep-friendly by keeping it cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine to minimise light and noise distractions. Also, be sure to disconnect from your devices at least an hour before bed, as the blue light from electronic devices can interfere with your sleep.
Establish a Calming Bedtime Routine
Start winding down an hour or two before bedtime. Engage in relaxing activities such as reading, listening to soothing music, or taking a bath. Relaxation techniques like meditation, deep breathing, or yoga can also help reduce stress and improve sleep quality.
Invest in a Comfortable Mattress and Bedding
A good mattress and bedding are essential for a comfortable night's sleep. Make sure your mattress provides proper support for your spine, and choose sheets and blankets that are comfortable and help maintain a cool temperature throughout the night.
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