How much sleep do we really need?

The other week I was listening to an episode of Matt Walker’s podcast (https://themattwalkerpodcast.buzzsprout.com/1821163/12804202-47-too-much-sleep), as I was needing a certain piece of information.

It got me to thinking more about how much sleep we actually do need?

I personally could quite happily sleep for 10 hours each night, even though I get told that’s too much, and feel I can function better for it, as I’m less tired.

Interestingly I also find if I wake up naturally, at the end of a sleep cycle I am less groggy all day than if I’m woken by the alarm part way through a cycle, and then I struggle all day feeling horrible.

We are all unique individuals, so the generalisation of the common answer “we need 7-9 hours”, won’t fit everybody. Some of us will need more, or less sleep than others. It’s about getting it right for you.

Average recommendations say that…

Newborns (0-3 months) need 14-17 hours, polyphasic

Infants (4-11 months) need 12-15 hours, polyphasic

Toddlers (1-2 years) need 11-14 hours, biphasic

Preschool (3-4 years) need 10-13 hours, biphasic

School age (5-12 years) need 9-11 hours, monophasic

Teenagers (13-17 years) need 8-10 hours, monophasic

Young adults (18-25 years) need 7-9 hours, monophasic

Adults (26-64 years) need 7-9 hours, monophasic

Older Adults (65+ years) need 7-8 hours, polyphasic

 So how many hours of sleep are you getting a night?

 If you fall into the average category for your age, you may think you’re doing okay. But is the sleep you’re getting of good enough quality to make it enough? 7-9 hours of good quality sleep per night probably would keep most of us healthy and benefitting from all the reasons why we sleep. However, if you wake up a lot of times, if your sleep is fragmented and disturbed, if you’re not getting the right cycles or stages of sleep, then no matter how many hours you get it won’t be beneficial to you.

 Certain things happen during different stages of sleep.

For example, during the first part of the night we get more deep sleep, when recovery and repair takes place within the body and cells. Growth hormone is released during this time too. We get more REM sleep in the later, 2nd part of the night, which helps restore us mentally, emotionally and creatively. Memory refresh and cognitive recovery happens in the lighter stages of sleep. Various hormones are released at different times during sleep so that our bodies work properly the following day.

If we are not getting enough sleep, these things will not happen as and when they should, which is why we start to feel ill, tired, depressed, angry, achey, unfocused, stressed, etc.

 Too little or too much sleep can lead to greater risks of disease, memory loss, and weight gain amongst other things.

 So many people nowadays do not reach the required recommended amount of sleep, because we seem to have such stressed, rushed lives all the time. We’re always trying to fit more in, or getting bogged down in the distractions of technology, have work obligations, social and lifestyle commitments.

Research has shown that if we don’t start to address our sleep and get enough good quality sleep, more and more people are going to suffer with poor physical and mental health.

So what can we do to improve the amount of good quality and quantity of sleep we get?

 It is important that we schedule time for sleep, just like we would any other important event.

Ensure you have good sleep hygeine, a suitable environment, and a routine that allows you to get the good quality sleep you need.

If you suffer from any sleep disorders, get checked out and get help with these.

Be aware of your food and drink intake, the amount of exercise you do, and how these relate to your sleep.

Take steps to reduce the stress in your life, by making a few small changes.

Coming back to the original question – how much sleep do we need?...

I think it’s a case of finding what works best for you, and your mind and body, but making sure you get good quality sleep (which means the right stages at the right time - 5 cycles per night, without waking disturbances, and long enough so that the body can do what it needs to and should be doing during sleep). Don’t pass it over thinking you can do without. Sleep is a really important part of our lives and deserves some attention, so that we can feel fit and healthy, happy and energised.

If you need help improving your sleep, or want to learn more about sleep, check out my Sleep course.