Herbie Murray
Sleep is a highly individual thing. While the recommended amount of sleep for adults is seven to nine hours, some people need more than that to feel rested. Long sleepers are people who regularly sleep for longer than the average person their age. As adults, they tend to sleep for 10 to 12 hours a night, and this is not due to a sudden change in their health but is instead a stable, consistent pattern of sleep.
| Characteristics | Values |
|---|---|
| Number of hours of sleep | 10+ |
| Feeling when getting less than 10 hours of sleep | Moody, in pain, stiff, worthless, migraines, headaches |
| Possible causes | Circadian rhythm, poor quality of sleep, sleep apnea, depression, long sleeper, hypersomnia, idiopathic hypersomnia, delayed sleep-wake phase, irregular sleep-wake rhythm, non-24-hour sleep-wake rhythm, insufficient sleep syndrome, Kleine-Levin syndrome, sleep-related breathing disorders, restless legs syndrome, delayed sleep phase syndrome |
| Possible treatments | Sleep cycle app, no blue light before sleep, no drugs or food before sleep, no heavy mental activity before sleep, bright light in the morning, consistent sleep schedule, sleep hygiene, relaxing bedtime routine, comfortable mattress and bedding, minimizing disruptions from light and sound, disconnecting from electronic devices, cognitive behavioral therapy, medication |
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What You'll Learn
Sleep disorders and conditions
Sleep disorders are conditions that disturb normal sleep patterns. There are over 80 different sleep disorders, with the most common being insomnia, which is the inability to fall asleep or remain asleep.
Other sleep disorders include:
- Sleep apnea: A breathing disorder where a person stops breathing for 10 seconds or more during sleep.
- Restless leg syndrome (RLS): A tingling or prickly sensation in the legs, along with a powerful urge to move them.
- Hypersomnia: Being unable to stay awake during the day, including narcolepsy, which causes extreme daytime sleepiness.
- Circadian rhythm disorders: Problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times.
- Parasomnia: Acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating.
The symptoms of sleep disorders vary depending on their type and severity. However, some general symptoms include:
- Difficulty falling or staying asleep.
- A strong urge to nap during the day.
- Unusual breathing patterns.
- Unusual or unpleasant urges to move while falling asleep.
- Irritability or anxiety.
- Impaired performance at work or school.
- Lack of concentration.
Sleep disorders can be caused by various factors, including:
- Other health conditions: Heart disease, lung disease, nerve disorders, and pain can contribute to sleep disorders.
- Mental illnesses: Depression and anxiety can impact sleep quality and make it difficult to fall or stay asleep.
- Caffeine and alcohol consumption.
- Irregular schedules: Working night shifts or having an inconsistent sleep schedule can disrupt the sleep-wake cycle.
- Ageing: Older adults often get less sleep and spend less time in the deep, restful stage of sleep. They are also more easily awakened.
It is important to consult a doctor if you suspect you have a sleep disorder, as untreated sleep disorders can lead to further health consequences and impair daily functioning. Treatment options typically involve a combination of medical treatments and lifestyle changes, such as improving sleep hygiene and creating a consistent sleep schedule.
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Sleep and health
It is widely recommended that healthy adults need at least seven hours of sleep each night. However, the amount of sleep a person needs can vary from individual to individual. While some people can function well with six to seven hours of sleep, others may need nine or ten hours of sleep to feel refreshed and energized. This variation in sleep requirements can be attributed to various factors, including age, health, activity level, and individual sleep patterns.
Long Sleepers
"Long sleepers" are individuals who regularly sleep for longer durations than the average person their age. As adults, they typically sleep for ten to twelve hours each night. This need for extended sleep is not due to any sudden change in medical or mental conditions but is rather a result of their natural biological clock. Long sleepers often struggle to balance their sleep needs with the demands of work, school, and family, leading to social and relationship challenges.
Factors Affecting Sleep Requirements
Several factors can influence the amount of sleep a person needs. Age is a significant factor, with infants, young children, and teenagers requiring more sleep to support their growth and development. Health conditions and daily activities can also play a role. Individuals with coexisting health issues or those with high energy expenditure through sports or labor-intensive jobs may require additional sleep.
Additionally, certain sleep disorders or conditions, such as sleep apnea or long sleeper syndrome, can impact an individual's sleep needs. In such cases, seeking medical advice and undergoing a sleep study can help determine the underlying cause and guide appropriate treatment.
Improving Sleep Quality
While the quantity of sleep is essential, the quality of sleep is equally crucial. Establishing a consistent sleep schedule, maintaining good sleep hygiene, and creating a relaxing bedtime routine can all contribute to improving sleep quality. Minimizing exposure to electronic devices, blue light, and stimulating activities before bed can also enhance sleep quality.
Health Consequences of Sleep Deprivation
Chronic sleep deprivation can have significant health consequences. Research has linked insufficient sleep to various issues, including memory problems, metabolic issues, depression, dementia, and a weakened immune system. Additionally, more than 20 large-scale epidemiological studies have found a correlation between shorter sleep durations and reduced life expectancy.
Natural Short Sleepers
On the other end of the spectrum are "natural short sleepers," a rare breed of people who are genetically wired to need only four to six hours of sleep each night. These individuals seem to be immune to the negative effects of sleep deprivation and often exhibit traits such as ambition, energy, optimism, and resilience to stress. Researchers are studying these short sleepers to gain insights into the nature of sleep and the potential for more efficient sleep.
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Sleep and age
The amount of sleep a person needs varies with age. The National Sleep Foundation recommends the following sleep durations for different age groups:
- Newborns (0-3 months): 14-17 hours (including naps and nighttime)
- Infants (4-11 months): 12-15 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
Most adults need around 7-9 hours of sleep per night. However, some individuals may require more or less sleep than the recommended amount. "Long sleepers" are people who regularly sleep more than the average person their age, typically getting 10 to 12 hours of sleep per night. This need for more sleep is not due to a sudden change in medical or mental conditions but is rather a stable, consistent pattern of sleep influenced by their natural biological clock.
The amount of sleep a person needs can also depend on other factors such as overall health, daily activities, and individual sleep patterns. For example, individuals with coexisting health issues, high levels of daily energy expenditure, or certain sleep disorders may require more sleep. Additionally, maintaining good sleep hygiene, such as sticking to a consistent sleep schedule and creating a relaxing bedtime routine, can improve sleep quality.
As people age, they may find themselves sleeping more, but this increase is typically not significant. Most adults will consistently need the same amount of sleep throughout their adult years. However, older adults may experience changes in their sleep patterns due to age-related conditions or lifestyle factors.
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Sleep and productivity
Sleep is essential for our health and happiness. Most healthy adults need at least seven hours of sleep each night. However, some people require more sleep to feel rested and productive. "Long sleepers" are people who regularly sleep more than the average person their age, usually 10 to 12 hours a night. This need for more sleep is determined by their biological clock and is not due to a sudden change in medical or mental conditions.
For long sleepers, the main challenge is finding enough time during the day to be awake. This can disrupt their relationships and make it hard to keep up with social events and job or school schedules. If they don't get enough sleep, they will feel sleepy during the day, impacting their productivity and performance.
On the other hand, some people may oversleep due to underlying health conditions or as a way to compensate for short sleep duration. Oversleeping is associated with an increased risk of dying from a medical condition, and it could be a sign of heart disease, diabetes, or depression. It is recommended to consult a healthcare professional if you regularly sleep for more than nine hours and still feel tired during the day.
To improve sleep quality and productivity, it is essential to maintain good sleep hygiene. This includes sticking to a consistent sleep schedule, practicing a relaxing bedtime routine, minimizing disruptions from light and sound, and disconnecting from electronic devices before bed.
Additionally, improving your overall health and daily habits can also enhance your sleep quality. Getting at least 30 minutes of exercise during the day, avoiding caffeine and alcohol before bed, and maintaining a healthy diet can all contribute to better sleep and, consequently, improved productivity.
In conclusion, while the recommended sleep duration for adults is seven to nine hours, some individuals may require more sleep. "Long sleepers" have a biological need for more sleep, while others may oversleep due to health conditions or sleep deprivation. Maintaining good sleep hygiene and overall health can help improve sleep quality and productivity. Consulting a healthcare professional is advisable if you feel you are not getting enough restorative sleep.
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Sleep and social life
Sleep is essential for our health and happiness. However, the amount of sleep we need varies from person to person. While most healthy adults need at least seven hours of sleep per night, some require more to feel rested and function optimally during the day.
Long Sleepers
"Long sleepers" are individuals who regularly sleep for more than the average person their age, typically ranging from 10 to 12 hours per night. This extended sleep pattern is not due to a sudden change in medical or mental conditions but is rather a stable, consistent pattern influenced by their natural biological clock. Long sleepers often struggle to balance their sleep needs with the demands of work, school, and family, leading to social and relationship challenges.
Impact on Social Life
The need for a longer sleep duration can significantly impact an individual's social life and relationships. For example, Megan Hobbs, a 29-year-old solicitor, shared that her strict sleep routine, which includes going to bed by 8:30 pm, has caused strain in her relationship with her partner and friendships. Similarly, writer Lucy Dunne, 31, mentioned that her husband thinks she is "crazy" for going to bed at nine every night instead of spending time with him.
Clean Sleepers
The term "clean sleeping" was popularized by Gwyneth Paltrow, who claimed to get between seven and eight hours of "good-quality sleep" each night, ideally 10 hours. This concept has led to a growing trend, particularly among millennials and women, of prioritizing "clean sleep" over social activities and relationships. These individuals strictly adhere to bedtime routines and utilize sleep-tracking technology to optimize their sleep duration and quality.
Orthosomnia
The obsession with achieving perfect sleep, termed "orthosomnia," has been fueled by Silicon Valley and the proliferation of sleep-tracking devices and apps. However, sleep experts caution that the data provided by these devices can create unnecessary anxiety and a false belief that sleep is entirely controllable. They emphasize that the most important indicator of adequate sleep is how rested and alert you feel during the day, rather than the number of hours slept.
Social Expectations
Social expectations and the glorification of busyness in modern society have contributed to the perception that sleep is a luxury or a sign of laziness. This notion is reflected in the "sleepless elite," where individuals boast about functioning on minimal sleep. However, this mindset can lead to sleep deprivation and negative health consequences.
In conclusion, while some people naturally require 10 or more hours of sleep, this need can impact their social life and relationships. The obsession with "clean sleeping" and orthosomnia has further complicated the relationship between sleep and social life, highlighting the delicate balance between prioritizing sleep and maintaining social connections.
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Frequently asked questions
While the average adult needs 7-9 hours of sleep per night, some people require more sleep to feel rested. "Long sleepers" are people who regularly sleep more than the average person their age. As adults, their nightly length of sleep tends to be 10 to 12 hours. This sleep is of good quality and is simply much longer than most people's due to their natural biological clock.
Not getting enough sleep can lead to irritability, sluggishness, and health issues. Chronic sleep deprivation has been linked to various health conditions, including cardiovascular disease, coronary heart disease, and diabetes.
The amount of sleep a person needs can be determined by their biologic and internal clock. Certain conditions, such as sleep apnea, restless leg syndrome, and delayed sleep phase syndrome, can also disrupt sleep or increase the amount of sleep needed.
To improve sleep quality, it is recommended to maintain a consistent sleep schedule, get regular exercise, avoid electronic devices before bed, and create a comfortable sleep environment.
