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Many of us aim for the classic eight hours of sleep, but experts say the ideal amount varies significantly from person to person. The key isn’t just quantity, but quality.
“Something remarkable happens when you sleep. It’s the most natural form of self-care that we have,” said Dr. Rafael Pelayo, a sleep specialist at Stanford University.
While most adults thrive on seven to nine hours of sleep, individual needs fluctuate throughout life. Newborns require up to 17 hours, while adults 65 and older might function well on slightly less than seven.
Quality Over Quantity
Molly Atwood, a behavioral sleep medicine clinician at Johns Hopkins, emphasizes that exceeding nine hours or dipping below six can increase health risks. However, the most crucial factor is waking up feeling refreshed.
“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.”
Sleep Changes Throughout Life
The National Sleep Foundation recommends seven to nine hours for adults aged 26 to 64. Young adults (16-25) might need slightly more, and older adults (65+) slightly less.
Our sleep cycles, roughly 90 minutes long, shift throughout the night. The initial hours prioritize deep sleep, crucial for body repair and growth hormone release. The later hours favor REM sleep, vital for memory and learning.
Children experience more deep sleep, which declines during adolescence as the body’s repair needs decrease.
Gender and Sleep
While research doesn’t definitively prove women need more sleep than men, they tend to sleep slightly longer. Teenage girls often report less sleep and more insomnia than boys.
“There are definitely times that your body’s telling you that you need more sleep,” said Atwood. “It’s important to listen.”
Factors like motherhood, hormonal fluctuations during pregnancy and menopause, and menstrual cycles can affect women’s sleep.
“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.
When to Seek Help
Persistent grumpiness, irritability, and inattentiveness can signal insufficient sleep. Long-term, sleep deprivation can lead to serious health issues, including depression, cardiovascular problems, and a weakened immune system.
If you consistently wake up tired despite getting adequate sleep, consult your primary care physician. If problems persist, consider seeking a sleep specialist.
Disclaimer: This article provides general information and should not be considered medical advice. Consult with a healthcare professional for personalized guidance on your sleep needs. Individual experiences may vary. The information provided is based on current research and expert opinions, which are subject to change.
