There are many different opinions regarding how much amount of sleep we really need. But one thing is certain we can’t function properly without a good night’s rest. Whether you’re a student, a business owner, or simply a working adult, you need to know what kind of sleep you need and how much you should be getting. Sleep affects our mood, health, and overall well-being. It’s also essential for our brain and body to function at their best. If you’re having trouble sleeping, you’re not alone.
According to the National Sleep Foundation, about 40% of adults report trouble falling asleep, and nearly 20% of adults have trouble staying asleep. Therefore, this article discusses how much sleep we really need, and how much of it we actually get. It goes on to explain the relationship between sleep and health and provides some tips for improving your sleep habits.
Sleep Intro
The amount of sleep we get at night is related to the amount of energy we feel when we are awake. It’s hard to take on the day after a night of poor sleep. Your brain is filled with fog, and your body feels worn out. Our brain function and physical health are supported by our body during sleep. During this time, your body repairs itself and replenishes itself.
If you want to perform and feel your best in sports, work, or family life, sleep is important. We don’t know how much sleep we actually need. When we asked members about the common health myths and practices, getting 8 hours of sleep every night was one of the top ten practices.
Does it matter how long we get to sleep? Is it more important to have quality or duration of sleep? Is it possible that age can affect how much sleep we get? We will be discussing all these questions and getting to the bottom of the idea that we need 8 hours of sleep every night to be at our best!
Sleep Requirements
Guidelines on the amount of sleep we need at each stage of our lives were published by the National Sleep Foundation in 2015.
They categorized sleep requirements into nine age categories.
Newborns (0-3 months): 14-17 hours per day
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School-age children (6-13): 9-11 hours
Teens (14-17): 8-10 hours
Young adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours
You probably don’t think so, but babies and toddlers definitely need more sleep than adults. They are going through periods of rapid learning, development, and skill acquisition, and long periods of sleep are needed for all of these newly acquired skills to be developed. Extra hours of sleep are needed to cope with the demands of a growing mind and body as our body clock is slightly altered with the start of puberty in the teenage years.
Even though you’re an adult, your sleep needs aren’t always clear-cut. There is an inverse relationship between the amount of sleep and age, as the older we get, the less we sleep. It isn’t necessarily the need for sleep that is decreasing in the older adult age group, but the ability to get the amount of sleep needed. Older adults are more likely to experience a shorter sleep duration due to existing medical conditions and the use of medication.
When it comes to sleep needs, age is an example of how it is different for individuals. Everything about sleep is unique to you. It can be said that sleep problems, as well as they, are unique to you. Doctors understand the importance of looking at each person’s sleep problem individually. And try to help you with a tailored approach to your personal sleep issue.
How Are the Sleep Requirements Decided
There is no one-size-fits-all strategy for determining how much rest every person should get. There are a large number of factors that influence sleep quantity.
Age: The amount of sleep a person requires depends on their age. People grow older and experience multiple changes in their sleep patterns. The amount of time spent asleep decreases over time. The elderly don’t need as much sleep as newborns.
Genetics: The amount of time people spend sleeping is linked to two parts of their genes, suggesting that sleep patterns are influenced by genetics. Some people need more than seven hours of sleep each night while others function well with as few as three. The average adult needs 7.5 hours of sleep. People who have a newly discovered gene mutation called DEC2 can sleep just four to six hours and are fully functional.
Chronotype: The sleep/wake cycle and many other bodily functions are regulated by the internal biological clock. The clock can vary from person to person, and it helps distinguish early birds from night owls. The clock of a morning person is slightly faster than the clock of a night owl. It is possible to determine the right sleep and wake times, as well as the ideal amount of rest, by understanding one’s individual chronotype.
Personal motivation: Even when the brain tells the body to go to bed, a strong desire to stay awake can be the difference between a good night of sleep and not. Studying, working late, or driving long distances are some of the activities that may become your motivation. The sleep drive will prevail even though motivation might not be enough to get you to sleep in the short term.
What Attracts You to Sleep More?
Your sleep needs are regulated by two biological elements: your circadian rhythm and sleep homeostat, so let’s have a quick look at what both of these are.
Circadian rhythm
When we talk about sleep, the circadian rhythm refers to your sleep/wake cycle and is also referred to as your body clock. It is likely that it is useful to explain these terms in a little more detail because they are all slightly different. Your body’s internal clock can be found deep in the brain. This is what we mean when we use the word body clock. The clock is responsible for making you feel sleepy or alert, and it is slightly longer for men and slightly shorter for women.
Your body clock regulates your sleep and wake cycles. Your body clock is adjusted every day by the sun. It only takes a few minutes of sunlight exposure to wake our brains up. Darkness descends in the evening, so we’re automatically programmed to want to sleep.
The 24-hour cycle of being asleep, waking up, and then going back to sleep is what we refer to as the circadian rhythm. You might come across the term in other contexts as well because there are other processes in the body that follow the same rhythms as sleep.
So putting all three terms together: Your sleep/wake cycle is related to daytime wakefulness and night-time sleep. Your body clock is the one that controls it and it is often referred to as your circadian rhythm. Your body runs to a schedule that is regulated by exposure to sunlight and controls when you are sleepy, according to the take home from this.
Sleep homeostat
Sleep drive is the mechanism by which your body signals to you that you want to sleep, and it is the other driving force behind your sleep needs. Our sleep drive is lowest when we wake in the morning. We build up this drive to sleep as we go through our day, and when it reaches a certain level, we fall asleep. Your drive to sleep gets stronger the longer you are awake.
When we wake from a good night of sleep, the need to sleep should be at its lowest and the cycle will start again. When you get enough sleep, your sleep homeostat and circadian rhythm are working in balance. If you wake up feeling refreshed, your energy level should be enough to get you through the day. Many of us can relate to the feeling of waking up still tired and sometimes feeling like our energy levels have not been topped up while we sleep. These are signs that your sleep needs are not being met.
Improving Sleep
It is time to start planning how to make your nightly goal a reality once you have a clear idea of how much sleep you need. It’s a good idea to make sleep a priority in the schedule. It’s important to budget for the hours you need so that work or social activities don’t get in the way of sleep. It doesn’t make sense to cut sleep short at the moment because it doesn’t pay off because sleep is essential to be at your best both mentally and physically. Improving your sleep hygiene, which includes your bedroom setting and sleep-related habits, is an established way to get better rest.
Examples of sleep hygiene improvements include:
- Staying consistent with the same sleep schedule every day, even on weekends.
- Having a relaxing pre-bed routine is a great way to make it easier to fall asleep faster.
- There are several best mattresses, and you’ll need to figure out what mattress is best for your body and your lifestyle.
- It is possible to minimize potential disruptions from light and sound while maximizing your bedroom temperature and aroma.
- Turn off electronic devices like your cell phone and laptop for at least 30 minutes before going to bed.
- It’s best to limit caffeine and alcohol consumption as they can keep you up at night.
FAQ
Most people need between seven and nine hours of sleep per night.
Getting too little sleep can cause mood swings, poor decision-making, and memory lapses.
Seek help from a professional as he can give you the best guidelines for better sleep and will determine whether you have a sleep disorder.
Conclusion
The amount of sleep we need depend on a number of factors. Some people require more sleep than others, and some people require less sleep. If you feel like you are getting too little sleep, you should probably pay attention to this article. It may help you to understand what you’re doing wrong.
If you want to know more about different sleep related disorder check out here.
If you are looking to buy a mattress check out here, also here.