How much should we be sleeping?
For adults to function at their best, a study by experts at the Mayo Clinic found that the optimal time that we should be sleeping is an average of seven to eight hours. Sleeping for this amount of time helps keep your body rested and restored, as well as physically and mentally primed.
If you’re younger, this optimal sleep time increases. For example, 13- to 18-year-olds should be sleeping for nine to 10 hours and one- to two-year-olds should be sleeping for 12-16 hours a day. Sleeping for periods which do not fall inside these hours can cause several negative side effects (see the section below).
Also, when we talk about sleep, it’s important to make sure that this time with our head on the pillow is quality sleeping time. This will help advance the benefits of good sleep.
The risks of too much or too little sleep
We know that seven to eight hours is the optimal time for sleep, but what happens if you’re consistently getting above or below this amount? One of the world’s most extensive studies into sleep found out.
The study was conducted by researchers from the University of Toronto and the University of Warwick, when they surveyed 117,000 participants from 21 countries about their bedtime and wake-up time. Those classed as having too much sleep were anyone who regularly slept for over 10 hours, and too little was anyone who slept under six hours.
The risks of too much sleep
When it comes to those who were sleeping too much, there were a number of negative side effects. The ‘extreme sleepers’ in the study were, on average, physically slower, more prone to depression and had higher rates of smoking and alcohol consumption. They also suffered more frequently from high blood pressure and chronic obstructive pulmonary disease (lung diseases).
Over the nearly eight-year study, the researchers found that over 7,300 people sleeping too much suffered cardiovascular events/disruptions. Tragically, 4,400 late sleepers participating in the study died, and a similar number experienced heart attacks or strokes.
The risks of too little sleep
When it comes to people not getting enough sleep (six hours or less), the study found that they are more prone to accidents, suggesting that they aren’t fully rested. The rate of cardiovascular events and deaths also appeared slightly higher among this group than among people who slept the optimum seven-eight hours.
One thing that the researchers found conclusive was that too little sleep definitely contributes to weight gain. An imbalance in hormone levels is to blame. Insufficient sleep leads to decreased production of the hormone leptin, responsible for curbing our hunger. In contrast, more ghrelin, an appetite-stimulating peptide, floods the stomach.
This hormonal disruption causes us to eat more, as supported by the study’s findings of increased rates of overweight and diabetic individuals among short sleepers. Those sleeping a shorter amount also had mood irregularities, impaired cognitive function and a weaker immune system.
Why do we need sleep?
It might seem like a silly question, but knowing why we need sleep and its benefits can help motivate you to make a healthy sleeping pattern your priority.
The primary reason for our need for sleep lies in our brains. It tirelessly operates at full speed throughout the day, processing sensory information and complex data constantly.
After approximately 16 hours, the brain’s capacity becomes exhausted. It craves sleep to allow its nerve cells to recover. During sleep, memory processes take place, temporarily storing information and impressions until they’re reactivated when needed.
As well as weight management, a sleep of seven-eight hours also helps the body by aiding with the following:
- Restoration and rejuvenation
- Cognitive function and memory consolidation
- Energy conservation
- Hormonal regulation
- Immune function
- Emotional wellbeing and mental health
- Overall health and longevity
If you’re struggling with your sleep, then it might be worth trying out some different techniques. Check out our expert guide to how to have a better night’s sleep and what is sleep hygiene.
Best products for you to optimise your sleeping time
If your goal is to now be sleeping for seven-eight hours, there are some handy products which can help you. These can improve the time you’re asleep, help you fall asleep more easily and track your sleeping pattern so you can stay on top of it.
- Lumie Sunrise Alarm, John Lewis, £49: The Lumie Sunrise Alarm features a sunrise setting that starts 30 minutes before your alarm time and slowly brightens to wake you up gently. Having an alarm means you can make sure you don’t oversleep.
- Simba Orbit Weighted Blanket, from £99, Simba: Designed to help you drift off and stay there, the Simba Orbit Weighted Blanket is made with nano-bead technology and breathable fabrics. With a 100% cotton machine-washable cover, this weighted blanket aims to keep you cool and comforted all night long.
- Magicteam Sleep Sound White Noise Machine, Amazon, £24.99: This portable, adaptable white noise machine offers 40 different sounds, 32 volume level options and three timer settings. White noise has long been used as an aid to sleep, with studies showing it has the ability to help people fall asleep up to 38% faster.
- Fitbit Inspire 2 Health & Fitness Tracker, Amazon, £73.28: Fitbit’s Inspire 2 is a great basic tracker for anyone on a tight budget. It has heart rate monitoring capabilities and sleep tracking so that you can review and evaluate your sleep. It also tells you the quality of your sleep and how many times you woke up.
More sleep advice
What is sleep hygiene – and how to improve it
5 tips for a mindful evening routine
Expert explains: 11 ways to have a better night’s sleep
10 ways to boost energy when tired
Why am I always tired: an expert explains
Feeling tired? 10 diet changes for a better period
#sleep #risks #sleep
