How Much Sleep Do I Need?

Sleep is an essential function for people of all ages. Sleep replenishes the body and brain which is important (and necessary) for the many systems that sustain us. You are likely familiar with the impact of not getting enough sleep: fatigue, difficulty focusing and completing tasks, irritability etc. But how much sleep is really needed?

Understanding sleep is crucial for maintaining health and well-being, as it affects cognitive function, mood, and overall quality of life.

According to the National Sleep Foundation, adults should receive 7 to 9 hours of sleep per night. But 35% of adults are receiving less than this recommended amount. Additionally, 50 to 70 million adults have a sleep disorder which reduces the possibility of receiving quality sleep. Clinical sleep medicine plays a vital role in understanding and promoting healthy sleep practices, as it focuses on diagnosing and treating sleep-related issues. This can produce unpleasant symptoms that take a toll on daily health and wellness. There are useful strategies you can practice to enhance sleep duration and quality which can transform your relationship with sleep!

How Much Sleep is Really Needed? Understanding the Amount of Sleep

The amount of time needed for sleep is categorized by age. For adults this includes the following recommendations:

• 18-64: 7-9 hours
• 65+: 7-8 hours

This range of hours provided is important because the ideal amount of sleep can differ from person to person. It can depend on a variety of factors including overall health, lifestyle, and your sleep patterns. Consistently getting less than seven hours of sleep can be linked to various health issues, so it’s crucial to understand your individual sleep needs.

Adequate sleep is essential for maintaining good physical health, as it directly influences both mental and physical health outcomes.

Thinking about the following questions can be a useful way to help determine how much sleep you need:

• With 7 hours of sleep, do you feel productive and have energy throughout the day? Or have you noticed that you could use a few more hours?
• Do you need to expend high levels of energy and alertness throughout the day?
• Do you rely on caffeine on a daily basis?
• Are you experiencing (or have you in the past) any issues around sleeping?
• When do you feel like you’ve had the most restful sleep?

Reflecting on these questions can help you think about if you need to be getting more sleep and other ways you can enhance your sleep so that you have adequate energy the following day. It is important to take the time and explore what your sleep needs are. Making simple adjustments like adding an extra hour can make a notable difference in how you feel. Good sleep quality is essential for overall health and well-being, as poor sleep can lead to serious health issues like diabetes and heart disease.

Tips to Enhance Sleep Quality

There are ways you can reshape your sleep habits and create greater conditions for quality sleep including:

• Establish a Sleep Routine: creating and following a sleep schedule is a great starting place. Sleeping and waking at the same time each day/night helps the body’s circadian rhythm – the natural process that the body uses to regulate the sleep-wake cycle. Maintaining a consistent bedtime can improve the ability to fall asleep.
• Create Comfortable Conditions: ensuring that you are in the most optimal environment for good sleep is important. Creating optimal conditions includes having comfortable bedding, lighting, white noise if that is helpful, using essential oils for aromatherapy etc. These practices help create a calming space that helps you relax into sleep. Deep sleep plays a crucial role in physical and mental recovery.
• Avoid Screens: being on your device (smartphone, laptop, television etc.) can impact sleep. Exposure to the light from these screens can actually make it more challenging to fall asleep. Additionally, it is easy to remain on devices for longer than you intended and to get distracted. The National Sleep Foundation recommends avoiding screens at least 30 minutes prior to bed. A healthier alternative to screens in bed could be reading! Screen exposure can lead to poor sleep quality.
• Increase Physical Activity: increasing physical activity in daily life can help sleep in a few ways. Exercise provides the body with more energy, is a great way to process stress, and enhances mood which are all things that can improve sleep. Increasing physical activity can be as simple as taking daily walks, stretching, or participating in other outdoor activities. Physical activity can help manage high blood pressure, which can impact sleep quality.
• Maximize Use of Sleep Accessories: this includes using eye masks and earplugs which are designed to specifically reduce exposure to light and noise. Light and noise are common ways that sleep is disrupted or delayed. Maximizing the use of these accessories can help provide uninterrupted and restful sleep. These accessories can also help manage sleep disorders.

These practices can help you build and benefit from a sleep routine. A routine can transform the quality of sleep you receive which has countless benefits: more energy, focus, enhanced mood, and general wellness throughout the day!

Have you experienced sleep issues? Whether it’s insomnia or obstructive sleep apnea, our specialists are here to help. Contact us today to schedule an appointment. Sleep medicine plays a crucial role in addressing sleep issues. Sleep deprivation has significant short and long-term consequences, including impaired brain function and increased risks of chronic diseases.