Evie Summers
Sleep is one of our most basic needs, yet we know surprisingly little about it. Matthew Walker's book, *Why We Sleep*, was named one of NPR's favourite books of 2017. In it, Walker addresses the dangers of not getting enough sleep, which can include weight gain, obesity, diabetes, and hypertension. Getting a full night's sleep, around 7 to 9 hours, can improve our memory and brain performance, enhance our physical health, and make us more attentive to the people around us.
| Characteristics | Values |
|---|---|
| Amount of sleep needed | 7 to 9 hours |
| Benefits of sleep | Improved heart health, longevity, brain health, memory, physical health, attentiveness |
| Myths about sleep | Many adults need only 5 or less hours of sleep, it does not matter what time of day you sleep |
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What You'll Learn
The optimal amount of sleep is 7-9 hours a night
Sleep is one of our most basic needs, and yet it remains a mystery to many of us. We know that we need to sleep to stay alive, but how much sleep do we actually need? According to experts, the optimal amount of sleep for adults is 7-9 hours a night. This is the amount of sleep that is associated with the most optimal health outcomes, including improved heart health, longevity, and brain health. Getting a full night's sleep can also improve memory and brain performance, enhance physical health, and make us more attentive to the people around us.
Unfortunately, many people do not get the recommended amount of sleep. In fact, according to the U.S. Centers for Disease Control and Prevention, only about a third of Americans get the recommended amount of sleep each night. This may be due in part to the notion in our high-performing society that "well-rested people are lazy". However, this is simply not true. Getting enough sleep is crucial for maintaining good health and well-being.
So, why is 7-9 hours of sleep considered optimal? During sleep, our bodies go through several important processes that are essential for our health and well-being. For example, sleep helps to regulate our hormones, including those that control hunger and appetite. Sleep also gives our bodies a chance to repair and regenerate, which is crucial for maintaining physical health. Additionally, sleep helps to consolidate memories and improve brain function.
Getting the recommended amount of sleep each night can have numerous benefits for our health and well-being. As mentioned earlier, it can improve heart health, longevity, and brain health. It can also help to regulate weight and prevent obesity, diabetes, and hypertension. Additionally, sleep can improve our mood, energy levels, and overall quality of life.
Overall, getting 7-9 hours of sleep each night is crucial for maintaining optimal health and well-being. Sleep is a fundamental human need, and ensuring that we get enough of it should be a priority for everyone. By getting the recommended amount of sleep, we can improve our physical and mental health, enhance our quality of life, and ensure that we are functioning at our best.
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Sleep improves memory and brain performance
Sleep plays a crucial role in memory consolidation and cognitive function. During sleep, our brains process and consolidate new information, strengthening our memories and enhancing our ability to recall them later. This process is essential for learning and retaining knowledge. Studies have shown that a well-rested mind performs better on tasks requiring concentration, problem-solving, and decision-making.
The quality of sleep also matters. Deep, uninterrupted sleep is ideal for optimal brain performance. During deep sleep, our brains are highly active, consolidating memories and facilitating the transfer of information from short-term to long-term storage. This stage of sleep is associated with increased brain plasticity, which refers to the brain's ability to form new neural connections and adapt to new information.
Additionally, sleep helps our brains recover from the day's activities. It allows our brains to remove waste products and toxins that accumulate during waking hours. This process, known as the glymphatic system, is like a "brain detox" and is crucial for maintaining brain health and cognitive function.
Prioritising sleep is essential for maintaining optimal brain performance and memory function. By getting a full night's sleep consistently, we can improve our cognitive abilities, enhance our memory retention, and promote overall brain health. Adequate sleep is a key pillar of a healthy lifestyle, contributing to our well-being and helping us stay sharp and focused in our daily lives.
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Sleep enhances physical health
Despite the importance of sleep, only a third of Americans get the recommended amount of sleep each night, according to the U.S. Centers for Disease Control and Prevention. This may be due to the notion in our high-performing society that "well-rested people are lazy". However, this is a myth, and the reality is that adults need about 7 to 9 hours of sleep a night for optimal health.
To help educate the public about healthy sleep, researchers have identified popular myths about sleep and debunked them in a 2019 paper published in the journal Sleep Health. For example, they looked at statements such as "many adults need only 5 or less hours of sleep" and "it does not matter what time of day you sleep". By addressing these myths, we can improve our understanding of the importance of sleep for physical health and take steps to get the recommended amount of sleep each night.
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Sleep makes us more attentive to others
Sleep is essential for our health and well-being. Getting a full night's sleep—about 7 to 9 hours—improves our memory and brain performance, enhances our physical health, and makes us more attentive to others.
Our society often associates well-rested people with laziness, but this is a myth. In reality, adults need 7 to 9 hours of sleep each night for optimal health. Getting a full night's sleep improves our heart health, longevity, and brain health as we age.
Unfortunately, only a third of Americans get the recommended amount of sleep each night, according to the U.S. Centers for Disease Control and Prevention. This may be due in part to the misconception that many adults need only 5 or fewer hours of sleep.
Sleep plays a crucial role in our ability to pay attention to the people around us. When we are well-rested, we are better able to focus on others and be present in our interactions. This can improve our relationships and social connections, as well as our overall well-being.
To enhance our sleep quality and duration, we can implement science-backed strategies. For example, creating a consistent sleep schedule, establishing a relaxing bedtime routine, and optimising our bedroom environment for sleep can all contribute to a more restful night's sleep. By prioritising sleep, we can improve our health and become more attentive to the people in our lives.
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Sleep deprivation can cause weight gain, obesity, diabetes and hypertension
Sleep is one of our most basic needs, but it is still not well understood. We do know that not getting a full night's sleep can have serious health consequences.
Getting less than 7-9 hours of sleep a night can result in weight gain, obesity, diabetes and hypertension. This is because a lack of sleep can disrupt the body's natural balance, affecting hormone levels and the way the body processes food.
For example, sleep deprivation can cause an increase in the production of the hormone ghrelin, which stimulates appetite and can lead to overeating. It can also decrease the production of the hormone leptin, which suppresses appetite and helps regulate energy balance. This combination can lead to weight gain and obesity.
In addition, sleep deprivation can affect the body's ability to process glucose, which can increase the risk of diabetes. It can also raise blood pressure, which is a risk factor for hypertension.
Getting a full night's sleep is important for maintaining physical health and preventing these serious health conditions. While it may be difficult to get enough sleep, it is important to prioritise it for optimal health.
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Frequently asked questions
We need sleep to stay alive, and it also improves our memory and brain performance, enhances our physical health and makes us more attentive to the people around us.
Adults need about 7 to 9 hours of sleep a night.
Not getting a full night's sleep can result in weight gain, obesity, diabetes and hypertension.
This may come from the notion in our high-performing society that "well-rested people are lazy".
NPR's Life Kit has created a special newsletter series with science-backed tips on how to sleep longer and deeper.
