Sleep Days: How Long Can You Hibernate?

Sleep is essential for our health and well-being. The amount of sleep we need varies depending on our age, with newborns requiring the most sleep at 14-17 hours per day, including naps. Older infants, toddlers, and children gradually need less sleep as they grow, with teenagers requiring around 8-10 hours per night. For adults, it is recommended to get 7-9 hours of sleep per night, and this remains consistent until older adulthood, when 7-8 hours is considered sufficient. While the amount of sleep we need can vary slightly depending on individual factors, generally speaking, it is crucial to prioritize getting enough sleep to maintain optimal health and daily functioning.

How much sleep does a newborn need?

Newborns generally sleep between 11 and 19 hours in a 24-hour period. The National Sleep Foundation recommends that newborns get 14 to 17 hours of sleep over a 24-hour period. Some newborns may sleep up to 18–19 hours a day.

Newborns don't have a sense of day and night and so they sleep around the clock. They wake up every couple of hours to eat and because their tiny stomachs don't hold enough breast milk or formula to keep them satisfied for long.

Newborns sleep in short bursts, known as sleep cycles, which are usually around 20 to 50 minutes long. Sleep cycles consist of active sleep and quiet sleep. During active sleep, a newborn may move, groan, open their eyes, cry out or breathe noisily or irregularly. During quiet sleep, they will lie relatively still and their breathing will be more even.

Newborns have different temperaments, personalities and self-settling abilities. They also communicate by crying, and this is their main way of communicating with you. In the first three months, newborns cry a lot because they need your help to feed, change or settle so they can get back to sleep.

It is important to create positive sleep associations for your newborn. Some settling techniques may be hard to keep doing long-term, such as holding your baby until they fall asleep. These can create a negative sleep association for your newborn, resulting in them needing to be held to fall asleep. You need to decide what is right for you and your family.

Feeding your newborn

Newborns need regular feeding, so they usually sleep in short periods. The first 3 months are an important time for both you and your baby to learn how to feed and to develop a routine together. Being breastfed or formula-fed does not impact the age at which your baby will sleep through the night. Using a sleep routine that prioritises your newborn’s feeding needs, rather than trying to establish a strict sleeping routine, is important.

You can help your newborn learn to sleep more at night by exposing them to light and gently playing with them during the day. You can also provide a dim and quiet environment at night.

Yes, there are several recommendations for a safe sleep environment for your baby:

• Always place your baby on their back to sleep, not on their stomach or side.
• Use a firm, flat sleep surface. Cover the mattress with a sheet that fits snugly.
• Do not put anything else in the crib or bassinet. Keep plush toys, pillows, blankets, unfitted sheets, quilts, comforters, sheepskins, and bumper pads out of your baby's sleep area.
• To avoid overheating, dress your baby for the room temperature and don't overbundle. Don't cover your baby's head while they're sleeping. Watch for signs of overheating, such as sweating or feeling hot to the touch.
• Keep your baby away from smokers. Secondhand smoke increases the risk of SIDS.
• Offer a pacifier to your baby at sleep time, but don’t force it. If the pacifier falls out during sleep, you don’t have to replace it. If you're breastfeeding, wait until breastfeeding is firmly established.
• Watch out for other hazards, such as items with cords, ties, or ribbons that can wrap around a baby's neck, and objects with any kind of sharp edge or corner.
• Don’t let your baby fall asleep on a product that isn’t specifically designed for sleeping babies, such as a sitting device (like a car seat), a feeding pillow (like the Boppy pillow), or an infant lounger (like the Dock-a-Tot, Podster, and Bummzie).
• Make sure that all sleep surfaces and products you use to help your baby sleep have been approved by the U.S. Consumer Product Safety Commission (CPSC) and meet federal safety standards.

What happens if you don't get enough sleep?

Sleep is a basic human need, as essential as eating, drinking, and breathing. Sleep deficiency can have a wide range of negative impacts on your physical and mental health, as well as your overall quality of life and safety. Here are some of the consequences of not getting enough sleep:

Physical Health Issues

• Weakened immune system: Sleep deprivation prevents your body from producing protective substances like antibodies and cytokines, making it harder to fight off infections and increasing your susceptibility to illnesses such as the common cold and flu.
• Increased risk of chronic conditions: Long-term sleep deprivation is associated with a higher risk of developing diabetes mellitus, heart disease, kidney disease, high blood pressure, and obesity.
• Hormonal imbalance: Lack of sleep disrupts the balance of hormones like leptin, ghrelin, and cortisol, which control hunger, fullness, and stress. This can lead to weight gain, heart disease, anxiety, and accelerated ageing.
• Poor balance and coordination: Sleep deprivation negatively affects your gait and sense of balance, increasing the risk of accidents, falls, and injuries.
• Higher risk of cardiovascular disease: Sleep-deprived individuals are more likely to develop cardiovascular disease, and insomnia has been linked to an increased risk of heart attack and stroke.
• Disrupted growth hormone production: Adequate sleep is crucial for the production of growth hormones, especially in children and adolescents, which help build muscle mass and repair cells and tissues.
• Increased susceptibility to respiratory infections: Sleep deprivation can make you more vulnerable to respiratory infections and worsen existing respiratory diseases.

Mental Health Issues

• Mood changes: Sleep deprivation can lead to irritability, emotional reactivity, and short-temperedness.
• Difficulty managing emotions: Insufficient sleep can make it challenging to cope with stress and regulate emotions effectively.
• Cognitive impairment: Lack of sleep affects your ability to concentrate, learn new things, and remember information. It can also impact your decision-making abilities and creativity.
• Mental health concerns: Chronic insomnia and sleep deprivation are linked to mood disorders such as depression and anxiety. Research shows that people with insomnia are twice as likely to experience depression, and insomnia is also common in people with depression.
• Neurological disturbances: Sleep deprivation can cause microsleep episodes during the day, where you fall asleep for a few seconds without realising it. It can also lead to hallucinations and trigger mania in people with bipolar mood disorder.

Quality of Life and Safety

• Fatigue and low energy: Sleep deprivation results in fatigue and excessive sleepiness, impacting your ability to engage in activities you enjoy and perform day-to-day tasks.
• Social functioning: Sleep deficiency can make you feel frustrated, cranky, or worried in social situations, and you may struggle to judge other people's emotions and reactions.
• Work and school performance: Sleep deprivation can lead to decreased productivity, difficulty focusing, and impaired learning.
• Higher risk of accidents: Driving while sleep-deprived is extremely dangerous, comparable to driving under the influence of alcohol. Sleep deprivation is a contributing factor in thousands of car crashes, injuries, and fatalities each year.

How to calculate the best time to go to bed

Calculating the best time to go to bed is an important part of maintaining a healthy sleep schedule. The amount of sleep you get can affect your weight, metabolism, brain function, and mood. Here are some tips to help you determine the best time for you to go to bed.

Know How Much Sleep You Need

The first step in calculating the best time to go to bed is understanding how much sleep you need. The amount of sleep a person requires varies depending on their age, health, and lifestyle. According to the American Academy of Pediatrics and the Centers for Disease Control and Prevention (CDC), the recommended amount of sleep for different age groups is as follows:

• Birth to 3 months: 14 to 17 hours
• 4 to 11 months: 12 to 16 hours
• 1 to 2 years: 11 to 14 hours
• 3 to 5 years: 10 to 13 hours
• 6 to 12 years: 9 to 12 hours
• 13 to 18 years: 8 to 10 hours
• 18 to 64 years: 7 to 9 hours
• 65 years and older: 7 to 8 hours

It's important to note that sleep needs can still vary within the same age group. Pay attention to how you feel when you get different amounts of sleep. Ask yourself questions like:

• Do I feel rested after 7 hours of sleep, or do I need more?
• Do I experience daytime drowsiness?
• Do I rely on caffeine to get through the day?
• Do I have any sleep issues, such as tossing and turning?

Understand Sleep Cycles

To calculate the best bedtime, it's helpful to understand sleep cycles. A complete sleep cycle consists of four stages: N1, N2, N3, and REM sleep. A typical sleep cycle lasts 90-110 minutes, and it is recommended to get four to six cycles per night. Waking up in the middle of a sleep cycle can make you feel disoriented and groggy and impact your mental functioning. Aim to wake up at the end of your final sleep cycle to feel more refreshed and energized.

Calculate Your Ideal Bedtime

Now that you know how much sleep you need and understand sleep cycles, you can calculate your ideal bedtime. For example, if you need 8 hours of sleep and it takes you 15 minutes to fall asleep, you should go to bed 8 hours and 15 minutes before you need to wake up. You can also use a sleep calculator, which will suggest the best times to fall asleep based on your desired wake-up time.

Be Consistent

Consistency is key when it comes to bedtime. Going to bed at the same time every day, even on weekends, helps regulate your circadian rhythms and improves your body's ability to wake up naturally. Over time, an irregular sleep schedule can disrupt your sleep patterns and lead to health problems, including mood disorders.

Optimize Your Sleep

In addition to maintaining a consistent sleep schedule, you can optimize your sleep quality by practicing good sleep hygiene. Here are some tips:

• Stick to a consistent sleep and wake schedule.
• Create a relaxing bedtime routine, such as reading or taking a warm bath.
• Optimize your bedroom environment by keeping it cool, dark, and quiet.
• Avoid heavy meals, caffeine, alcohol, and nicotine before bed.
• Get regular movement and exercise during the day, but not too close to bedtime.
• Nap wisely—avoid napping too long or too late in the day.

Stages of sleep deprivation

Sleep deprivation can occur after just 24 hours of no sleep, and the longer one spends awake, the more severe and intolerable the symptoms become. Here is a breakdown of the stages of sleep deprivation:

Stage 1: After 24 hours

Missing a night of sleep will not cause any major health problems, but one can expect to feel tired and exhausted. Staying awake for 24 hours is dangerous, as it is akin to being under the influence of alcohol and can impair one's ability to perform everyday tasks.

Stage 2: After 36 hours

After missing two nights of sleep, the urge to sleep becomes overwhelming. Along with the effects of the previous stage, one may experience an increased appetite and extreme fatigue. Microsleeps may also occur without one's awareness.

Stage 3: After 48 hours

Missing sleep for two days is considered extreme sleep deprivation. It will be even harder to stay awake, and microsleeps become more likely. Other possible effects include perceptual distortions, increased irritability, and temporal disorientation.

Stage 4: Awake for 72 hours

After three days of sleep loss, the urge to sleep strengthens and can become uncontrollable. Microsleeps become more frequent and longer. Hallucinations may occur, and one's perception is significantly impaired.

Stage 5: Awake for 96 hours or more

After 72 hours, one's perception of reality may be severely distorted, resembling acute psychosis. The urge to sleep is unbearable. These symptoms will go away once the person gets enough sleep, but recovery can take days or weeks.

Tips for getting more sleep

Sleep is critical to your health and well-being, and it can be challenging to get enough quality sleep each night. Here are some tips to help you get more sleep:

• Invest in a good mattress and bedding: A supportive mattress and comfortable bedding are essential for a good night's sleep. They help ensure your spine gets proper support, avoiding aches and pains.
• Create a sleep-friendly bedroom: Minimise light and noise in your bedroom. Use blackout curtains, earplugs, or a white noise machine to create a relaxing environment.
• Set the ideal temperature: Keep your bedroom temperature between 65 and 68 degrees Fahrenheit. A cooler room can help you sleep better.
• Get at least seven hours of sleep: Build a sleep schedule that ensures you get the recommended amount of sleep each night. Work backward from your wake-up time to set a target bedtime.
• Maintain a consistent sleep schedule: Set your alarm for the same time every day, even on weekends. This helps your body get accustomed to a healthy sleep routine.
• Limit nap times: Keep naps to around 20 minutes and avoid napping too late in the day. Napping too long or too late can disrupt your sleep schedule.
• Relax before bed: Engage in relaxing activities like reading, stretching, listening to soothing music, or relaxation exercises. Focus on easing into sleep instead of forcing yourself to fall asleep.
• Disconnect from electronic devices: Avoid tablets, smartphones, and laptops for at least an hour before bed. The light from these devices can interfere with your natural production of melatonin, a hormone that promotes sleep.
• Get natural light exposure during the day: Sunlight or bright light exposure during the day can improve your sleep quality and duration. It helps regulate your body's internal clock.
• Reduce blue light exposure in the evening: Blue light from electronic devices can reduce melatonin levels, affecting your sleep. Wear blue light-blocking glasses or turn off devices a few hours before bed.
• Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol close to bedtime. Caffeine reduces total sleep time and efficiency, while alcohol negatively affects sleep quality and hormone levels.
• Optimise your bedroom environment: In addition to light and noise, consider other factors like ventilation, temperature, and allergens. Create a comfortable and relaxing space.
• Avoid late-night eating and drinking: Eating or drinking close to bedtime can disrupt your sleep. Finish dinner a few hours before bed, and limit liquids to avoid frequent urination during the night.
• Practise relaxation techniques: Mindfulness, meditation, deep breathing, or visualisation can improve your sleep quality. These techniques are also used to treat insomnia.
• Consider supplements: Melatonin supplements can help you fall asleep faster. Other natural sleep aids include valerian, chamomile, and glycine. Consult a healthcare professional before taking any supplements.
• Exercise regularly: Daily exercise improves sleep quality. However, avoid intense exercise close to bedtime as it may hinder your body's ability to settle down before sleep.

Frequently asked questions