How much sleep is enough? It depends
Sleeping Stock photos by Vecteezy
Chances are, if you’re reading this, you got some sleep last night. But are you feeling rested?
Experts say it’s an important question to consider.
Most of us spend a third of our lives sleeping, but you may need more or less than eight hours a night. The number of hours needed changes throughout your life, with babies and kids needing more sleep and people 65 and older able to function on slightly less than seven to nine hours.
Here’s what sleep scientists and doctors say about how much you really need — and whether your gender plays a role.
Sleep quality over quantity
Sleep is still a mystery, despite how critical it is for our health.
“It’s an essential thing that we all do,” said Dr. Rafael Pelayo, a sleep specialist at Stanford University. “Something remarkable happens when you sleep. It’s the most natural form of self-care that we have.”
Most of the population gets between seven to nine hours — and that particular category has the lowest association with health problems, said Molly Atwood, a behavioral sleep medicine clinician at Johns Hopkins.
Once people either dip into less than six hours of sleep or get more than nine hours on average, the risk of health problems inches up, Atwood said, but everybody is different.
When you’re trying to figure out how much sleep you need, it’s important to think about the quality of it, Pelayo said: “What you really want to do is wake up feeling refreshed — that’s what it’s about.”
“If somebody tells me that they sleep many hours but they wake up tired, something is wrong,” Pelayo said. “You shouldn’t leave your favorite restaurant feeling
hungry.”
How much sleep we need varies
The amount of sleep we need changes throughout our lives. The National Sleep Foundation recommends that most adults between 26 and 64 get seven to nine hours of sleep. People 65 and older can get slightly less, and young adults between 16 and 25 can get slightly more.
Humans cycle through sleep stages roughly every 90 minutes. In the first portion of the night, Atwood said that more of the cycle is slow-wave sleep, or deep sleep, which is essential to repairing and restoring the body. It’s also when “growth hormone” is released.
In the latter hours of the night, more of the sleep cycle is spent in rapid-eye-movement sleep, or dream sleep. This type of sleep is important for learning and memory consolidation, the process by which short-term memory becomes long-term memory.
Kids get more “deep sleep,” with about 50% of the night in that realm, Atwood said. That drops at adolescence, she said, because our body doesn’t need the same kind of repair and restoration.
Something else interesting happens around puberty: Gender-based differences in sleep start to crop up.
Do women need more sleep?
Research doesn’t show that women need more sleep than men — but women do get slightly more sleep on average than men, Atwood said.
The differences start at a young age. Though they have the same sleep needs, teenage girls seem to get less sleep than teenage boys, Pelayo said. Additionally, teenage girls tend to complain of insomnia more frequently.
Hormones may also impact women’s sleep quantity and quality during pregnancy and menopause.
“With menopause in particular, women can develop deterioration in their sleep with an increased number and duration of nighttime awakenings,” said Dr. Mithri Junna, a Mayo Clinic neurologist who specializes in sleep.
When to seek help sleeping
You’ll know if you’re not getting enough sleep if you’re feeling grumpy, irritable and inattentive. Long-term, those minor symptoms can become serious problems — even deadly.
“If you’re not getting enough sleep or you have untreated insomnia or sleep apnea, your risk of depression increases,” Atwood said. “Your risk of cardiovascular issues like high blood pressure, risk of heart attack and stroke increases. Your immune system is compromised. You’re at greater risk for Alzheimer’s.”
If you’re getting the recommended amount of sleep every night but still waking up feeling tired, consider going to your primary care physician. They can rule out other health conditions that may affect your sleep, Atwood said.
But if problems persist, seeking out a sleep specialist could be helpful.
—AP
