How much sleep do you really need for optimum health?
Wellness Cloud Team |
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Sleep is absolutely crucial for our overall wellbeing, as it impacts not just physical health, but also mental clarity and emotional balance. Though the importance of sleep is widely known, the amount each person actually requires is highly individual – and will vary significantly depending on various factors.
Age, lifestyle, and overall health all play a role in defining how much sleep your body will require to repair its essential functions and for you to feel properly satiated.
Understanding sleep cycles
First, it’s important to understand the structure of sleep, as it occurs in cycles that comprise four stages. N1, N2, N3, are also known as slow-wave or deep sleep), while REM is known as rapid eye movement sleep. Each of these stages lasts for around 90 minutes, and will repeat multiple times throughout the entire time you spend asleep.
What are current sleep recommendations?
The National Sleep Foundation provides a general framework that recommends the required quantity of sleep based on age. While these guidelines are helpful, they only serve as a general framework, as many other factors will also affect the amount of sleep you need.
Sleep requirements according to age:
0-3 month old newborns – 14-17 hours
Infants (4-11 months): 12-15 hours
1-2 year old toddlers – 11-14 hours
Between 3-5 years i.e. preschool age – 10-13 hours
6-13 years i.e. school-age children – 9-11 hours
Teens between 14-17 years – 8-10 hours
Young adults of 18-25 years – 7-9 hours
Adults of 26-64 years – 7-9 hours
Elderly adults of 65 years and older – 7-8 hours
What individual factors affect sleep requirements?
While sleep recommendations are a good general baseline, individual needs also play a part. Some people may function at peak on the lower end of the recommended spectrum, while others will need more in order to perform optimally.
At the end of the day, you’ll need to pay attention to your body’s cues and note how you feel throughout the day. If you’re not getting enough sleep, you may experience excess daytime tiredness, as well as difficulty focusing, mood swings, and decreased mental performance.
5 main factors that affect sleep needs
Age – It’s normal for sleep requirements to shift with age and they often lessen significantly as we get older. Newborn babies and young infants typically require more sleep due to their fast growth and development, while elderly adults may find that they need less.
Lifestyle and levels of activity – If you regularly undertake strenuous physical activity, or burn a lot of mental energy, you might find you need more sleep to refuel and recharge.
Health – Specific medical conditions, like sleep apnea, certain mental health disorders and chronic pain can all impact the quantity and quality of sleep – which may mean it’s necessary to adjust the duration of your rest.
Genetic factors – Genetics play a role too, as they can influence every individual’s natural sleep pattern. Some people will just be naturally wired to need less or more sleep – which is why it’s important to watch out for your body’s personal cues.
Unique variations – Each of us is different and a variety of other factors can also influence your sleep needs. Personal preferences, stress levels, and your overall well-being will all play a part, so pay attention to your needs and adjust your sleep duration accordingly.
4 ways to determine your optimal sleep duration
If you’re trying to work out your ideal levels of sleep, it might help to take into account the following points:
Evaluate your sleep – Keeping a record of your sleep for a period of time, like a month can help you see how much you’re actually getting. Jot down the number of hours rest you receive and how this makes you feel throughout the day and you should soon get a clearer picture of the amount you actually need.
Try adjusting your sleep – Experiment with tweaking your sleep duration, adding or taking away between 15-30 minutes at a time, then assess how you feel. Take note of any shifts in your mood, energy and cognitive performance, as these can all give you important indicators of the actual amount of sleep you need.
Pay attention to your body – If you want to determine the right amount of rest, you should consider the signals your body is sending you. If you regularly wake up refreshed and feeling alert, it’s a good sign you’re getting enough. On the other hand, if you’re finding it a struggle to keep adequate energy levels and focus throughout the day, you might need to adjust your sleep, so that you get more.
Consult a sleep expert – If you’re experiencing difficulties with sleep, it’s a good idea to get professional guidance, as you’ll gain a deeper understanding of how much sleep you need and why. If you’re regularly grappling with sleep difficulties or aren’t quite sure how to determine the right quantity of rest, then consulting with a healthcare professional can provide you with personalised advice.
Finding a balance
Working out the right amount of sleep to fulfil your body’s requirements will involve considering a number of factors, from your age to your current activity levels. Determining the amount of rest you need is deeply personal and involves paying attention to bodily cues, as well as listening to your own needs.
There are some good general guidelines that can help you get on the right track but it’s pivotal to remember that individual variations will play a vital part.
It can be tricky to determine the proper amount of sleep required but when you do, you’ll find it easier to ensure quality sleep. Ultimately, getting the right amount of sleep will give you greater wellbeing, promote better mental functioning – and will offer you more energy, as well as the numerous other benefits that come with a good night’s rest.
If you’d like further support with your sleep, why not book an online consultation with one of our sleep experts? Click below to learn more:
