Sleep: A Daily Necessity Or A Waste Of Time?

Sleep is essential for our health and well-being, but the amount of sleep we need varies depending on our age and individual differences. While newborns require 14-17 hours of sleep per day, this gradually decreases as we get older, with infants needing 12-15 hours, toddlers 11-14 hours, and so on. For healthy adults, the general recommendation is 7-9 hours of sleep each night, although some may need as few as 6 hours or as many as 10 hours. Maintaining a consistent sleep schedule, limiting daytime naps, and engaging in physical activity are key strategies for supporting good sleep quality. Sleep deprivation can have detrimental effects on our physical and mental health, impacting our immune system, mood, and cognitive functions.

Sleep requirements by age

Sleep requirements differ depending on age. Here is a breakdown of the recommended hours of sleep per day for different age groups:

Birth to 3 months

Newborns' sleep needs vary widely and can range from 11 to 19 hours per 24-hour period.

4 to 11 months

Infants aged 4 to 11 months old should get 12 to 16 hours of sleep per day, including naps.

1 to 2 years

At this age, toddlers should be getting 11 to 14 hours of sleep per day, including naps.

3 to 5 years

Preschoolers between the ages of 3 and 5 typically need 10 to 13 hours of sleep per day, including naps.

6 to 12 years

School-aged children in this age bracket should be getting 9 to 12 hours of sleep per day.

13 to 18 years

Teenagers fall into this category, and they require 8 to 10 hours of sleep per day.

18 to 64 years

Healthy adults aged 18 to 64 need at least 7 hours of sleep each night, with the average being 7 to 9 hours.

65 years and older

Older adults aged 65 and above need slightly less sleep, with the recommended amount being 7 to 8 hours per night.

It is important to note that these are general guidelines, and individual sleep needs may vary. Factors such as overall health, daily activities, sleep patterns, and environmental factors can influence how much sleep a person requires. Additionally, sleep quality is just as important as quantity, and disruptions such as a partner's snoring or an uncomfortable environment can impact the restorative nature of sleep.

Sleep quality vs quantity

Sleep is a basic physiological process that is essential for human survival. While the amount of sleep a person needs varies from person to person, it is generally recommended that adults get at least seven hours of sleep per night. However, sleep quality is just as important as sleep quantity. Good sleep quality is characterised by falling asleep within 30 minutes of getting into bed, sleeping through the night with no more than one wake-up, and feeling rested and energised upon waking up in the morning.

Poor sleep quality can have several negative impacts on a person's health and well-being. It can impair focus and worsen mood, and is even linked to an increased risk of Alzheimer's disease. Signs of poor sleep quality include taking more than 30 minutes to fall asleep, regularly waking up more than once per night, lying awake for more than 20 minutes when waking up, feeling tired and having difficulty concentrating during the day, skin breakouts and puffy eyes, increased stress and emotional exhaustion, and being diagnosed with insomnia.

There are several factors that can contribute to poor sleep quality, including poor sleep hygiene, stress, and chronic health conditions such as sleep apnea. Improving sleep quality can be as simple as improving sleep hygiene, such as sticking to a consistent sleep schedule, limiting caffeine and alcohol intake, and creating a relaxing bedtime routine.

While the amount of sleep a person needs may vary depending on age, activity level, and overall health, it is important to prioritise getting enough sleep to stay happy, healthy, and sharp.

Sleep debt

To avoid sleep debt, it's important to learn how much sleep your body needs and improve your sleep hygiene. This includes keeping a set sleep schedule, developing a nightly routine, reconsidering daytime habits, and improving your bedroom environment.

If you're experiencing sleep debt, taking naps or sleeping in on the weekends can help you feel more refreshed. However, it can take several days to recover from the negative effects of sleep loss, and it's not clear how much sleeping in can make up for sleep debt. One study found that sleeping in on weekends does not reverse the metabolic dysregulation and potential weight gain associated with regular sleep loss.

To fully recover from sleep debt, it's important to reconsider your relationship with sleep. Instead of seeing it as a chore, view it as preventive medicine that can reduce illness and boost your health.

REM sleep

Sleep is a complex and mysterious body process that is essential for the human body and mind to function properly. While asleep, the body "powers down" and conserves energy, allowing cells to resupply and stock up energy for the next day. This is also when the body repairs any injuries and reinforces the immune system.

During sleep, the body cycles between REM (rapid eye movement) and non-REM sleep. The first stage of sleep is non-REM sleep, which is further divided into three stages. After the third stage, the body enters REM sleep, and the cycle starts over again. A typical sleep cycle lasts between 90 and 120 minutes, and a person will go through four or five of these cycles in a full night's sleep.

If a person does not get enough REM sleep, they may experience symptoms such as trouble coping with emotions, trouble concentrating, a weakened immune system, and feeling groggy in the morning. To increase REM sleep, it is important to get more sleep overall by maintaining a consistent sleep schedule, creating a relaxing bedtime routine, avoiding caffeine and nicotine, and spending time outside.

Sleep deprivation effects

Sleep deprivation can have a wide range of negative effects on the body and mind, impacting various systems and functions. Here are some of the key areas affected by sleep deprivation:

Central Nervous System

Sleep is crucial for the proper functioning of the central nervous system, which is the body's main information highway. Chronic sleep deprivation can disrupt the usual signal transmission and processing within this system. It can lead to issues with concentration, learning, and coordination. Decision-making processes, creativity, and emotional state can also be negatively impacted. Prolonged sleep deprivation may even result in hallucinations and trigger mania in individuals with bipolar mood disorder.

Immune System

During sleep, the immune system produces protective substances like antibodies and cytokines, which help fight off bacteria, viruses, and other foreign invaders. Sleep deprivation weakens the immune system, making the body more susceptible to infections and prolonging recovery from illnesses.

Metabolic System

Sleep deprivation is linked to a significantly increased risk of developing Type 2 diabetes. It also affects the hormones that control hunger and fullness, leading to higher cravings for sweet, salty, and savoury foods. This can contribute to weight gain and obesity.

Cardiovascular System

Sleep plays a vital role in maintaining cardiovascular health. Sleep deprivation is associated with a higher likelihood of developing cardiovascular disease, high blood pressure, and high cholesterol. It can also increase the risk of heart attack and stroke.

Brain and Mental Health

The effects of sleep deprivation on the brain and mental health are significant. It negatively impacts brain functions, including learning and memory. Mental health can also be affected, with individuals experiencing symptoms of depression and anxiety more frequently. Sleep deprivation can make it harder to manage and process emotions effectively.

Other Effects

Sleep deprivation can cause slower reaction times and trouble thinking, focusing, and remembering. It can also lead to "microsleeps," where a person briefly falls asleep for a few seconds without realising it. This can be dangerous when driving or operating heavy machinery.

Frequently asked questions