Ever wondered if you’re really getting enough sleep? Or noticed how some people do just fine on 6 hours, while others feel wiped without at least 9? Most of us have heard the ‘8 hours’ rule, but science suggests it’s not that simple. What if you need more or less? And how can you tell? Let’s find out.
How much sleep do you need?
The amount of sleep we need changes as we age. According to the Centers for Disease Control and Prevention (CDC), here are the general guidelines:
- Newborns (0–3 months): 14 to 17 hours
- Infants (4–12 months): 12 to 15 hours
- Toddlers (1–2 years): 11 to 14 hours
- Preschoolers (3–5 years): 10 to 13 hours
- School-age children (6–12 years): 9 to 12 hours
- Teens (13–18 years): 8 to 10 hours
- Adults (18–64 years): 7 to 9 hours
- Older adults (65+ years): 7 to 8 hours
While these ranges offer a starting point, your ideal sleep might fall slightly above or below. Factors like genetics and sleep quality play a big role in your unique sleep needs.
Genetic makeup
Genetics can determine whether you thrive on less sleep or need extra hours to feel rested. Some people naturally require only 6 hours due to specific genetic mutations, while others need closer to 9 hours. Although we can’t change our genes, listening to our body’s cues can help us find our ideal amount.
Sleep quality
It’s not just about quantity; quality matters, too. If you wake up multiple times or struggle to fall into deep sleep, even 8 hours might not feel refreshing. On the other hand, if you’re getting uninterrupted, restorative sleep, you may feel great on slightly less. In fact, poor sleep quality has been linked to increased stress and health problems, so it’s important to aim for restful, quality sleep. One of the best ways to ensure good sleep is by creating a calming experience with a natural sleep spray.
Sleep repairs the body
While we’re asleep, our body is hard at work:
- Muscle repair and recovery: Sleep helps rebuild muscles and repair tissue.
- Brain detoxification: While we sleep, our brain clears away toxins accumulated during the day.
- Memory consolidation: Sleep strengthens and organizes memories, helping us retain what we’ve learned.
- Mood regulation: Quality sleep balances our mood. Research has found that ongoing sleep deprivation can worsen feelings of anxiety and depression.
The body also regulates critical functions like appetite, metabolism, and immune response during sleep. For example, lack of sleep can lead to increased appetite and cravings, a higher risk of weight gain, and reduced immune function.
Getting enough sleep also keeps our internal clock (circadian rhythm) in sync. When we sleep irregularly or too little, it can disrupt this natural cycle, impacting everything from hormone release to body temperature.
The effects of sleep deprivation
Missing out on sleep is more than just feeling tired. Here’s what can happen when we’re consistently sleep-deprived:
- Cognitive decline: Concentration, memory, and decision-making all suffer from sleep deprivation.
- Impaired driving: Studies show that sleep-deprived drivers are at similar risk for accidents as those driving under the influence of alcohol.
- Chronic health risks: Lack of sleep is linked to serious conditions like diabetes, obesity, heart disease, and even Alzheimer’s.
- Emotional instability: Irritability, mood swings, and difficulty managing stress are common effects of poor sleep.
According to studies, about 1 in 3 adults and 2 in 3 high school students aren’t getting enough sleep. The occasional sleepless night might not cause harm, but chronic sleep loss can accumulate as “sleep debt,” leading to long-term health risks.
Tips for better sleep
- Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your internal clock.
- Create a calming pre-sleep routine: Wind down with relaxing activities like reading or gentle music. A light mist of a calming sleeping spray can also help signal to your mind and body that it’s time to rest.
- Optimize your sleep environment: A dark, quiet, and cool bedroom can significantly improve sleep quality. Use blackout curtains, a fan, or white noise to create a peaceful environment.
- Limit caffeine, alcohol, and nicotine: Stimulants like caffeine and nicotine and depressants like alcohol can interfere with sleep. Avoid them, especially in the hours before bed.
- Reduce screen time: Blue light from screens can interfere with melatonin production. Try turning off electronics at least an hour before bed.
- Be active during the day: Regular exercise can improve sleep quality, but try to complete workouts at least a few hours before bedtime to avoid stimulating your body too close to sleep.
- Try relaxation techniques: Techniques like meditation, deep breathing, or guided relaxation can help you unwind and prepare for sleep.
