Introduction to Sleep Needs

Chances are, if you’re reading this, you got some sleep last night. But are you feeling rested? Experts say it’s an important question to consider. Most of us spend a third of our lives sleeping, but you may need more or less than eight hours a night. The number of hours needed changes throughout your life, with babies and kids needing more sleep and people 65 and older able to function on slightly less than seven to nine hours.

Understanding Sleep Quality

Sleep is still a mystery, despite how critical it is for our health. “The reasons aren’t entirely clear, but it’s an essential thing that we all do,” said Dr. Rafael Pelayo, a sleep specialist at Stanford University. “Something remarkable happens when you sleep. It’s the most natural form of self-care that we have.” Most of the population gets between seven to nine hours — and that particular category has the lowest association with health problems, said Molly Atwood, a behavioral sleep medicine clinician at Johns Hopkins. Once people either dip into less than six hours of sleep or get more than nine hours on average, the risk of health problems inches up, Atwood said, but everybody is different.

Importance of Sleep Quality Over Quantity

When you’re trying to figure out how much sleep you need, it’s important to think about the quality of it, Pelayo said: “What you really want to do is wake up feeling refreshed — that’s what it’s about.” “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.”

Changes in Sleep Needs Throughout Life

The amount of sleep we need changes throughout our lives. Newborns need the most — somewhere between 14 to 17 hours. “Definitely when we’re babies and children, because we are growing so rapidly, we do need a lot more sleep,” Atwood said. The National Sleep Foundation recommends most adults between 26 and 64 get between seven to nine hours of sleep. People who are 65 and older can get slightly less, and young adults between ages 16 and 25 can get slightly more.

Sleep Cycles and Stages

Humans cycle through sleep stages roughly every 90 minutes. In the first portion of the night, Atwood said that more of the cycle is slow wave sleep, or deep sleep, which is essential to repairing and restoring the body. It’s also when “growth hormone” is released. In the latter hours of the night, more of the sleep cycle is spent in rapid-eye movement sleep, or dream sleep, which is important for learning and memory consolidation, or the process in which short-term memory gets turned into long-term memory. Kids get more “deep sleep,” with about 50% of the night in that realm, she said. That drops at adolescence, Atwood said, because our body doesn’t need the same kind of repair and restoration.

Gender-Based Differences in Sleep

Research doesn’t show that women need more sleep — but women do get slightly more sleep on average than men, Atwood said. It starts at a young age. Though they have the same sleep needs, teenage girls seem to get less sleep than teenage boys, Pelayo said. Additionally, teenage girls tend to complain of insomnia more frequently. When women become first-time mothers, they often care for newborns throughout the night more frequently, which means less sleep, said Allison Harvey, a clinical psychologist and professor who studies sleep at UC Berkeley. Hormones may also impact women’s sleep quantity and quality during pregnancy and menopause.

Impact of Hormonal Changes on 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 who specializes in sleep. Atwood said women may also need more sleep right before their menstrual cycle. “There are definitely times that your body’s telling you that you need more sleep,” she said. “It’s important to listen.”

Seeking Help for Sleep Issues

You’ll know if you’re not getting enough sleep if you’re feeling grumpy, irritable and inattentive. Long-term, those minor symptoms can become serious problems — even deadly. “If you’re not getting enough sleep or you have untreated insomnia or sleep apnea, your risk of depression increases,” Atwood said. “Your risk of cardiovascular issues like high blood pressure, risk of heart attack and stroke increases. Your immune system is compromised. You’re at greater risk for Alzheimer’s.” If you’re getting the recommended amount of sleep every night but still waking up feeling tired, you might consider going to your primary care physician. They can rule out other health conditions that may affect your sleep, Atwood said. But if problems persist, seeking out a sleep specialist could be helpful.

Conclusion

In conclusion, the amount of sleep we need varies across our lifespan and can be influenced by factors such as age, lifestyle, and gender. Understanding these factors and listening to our bodies can help us determine the right amount of sleep for optimal health and well-being. By prioritizing sleep quality and seeking help when needed, we can mitigate the risks associated with sleep deprivation and improve our overall health.

Frequently Asked Questions

• Q: How much sleep do I need?
  • A: The amount of sleep needed varies by age, with newborns needing 14-17 hours, and adults needing 7-9 hours.
• Q: Does sleep quality matter?
  • A: Yes, waking up feeling refreshed is key. Poor sleep quality can lead to health problems.
• Q: Do women need more sleep than men?
  • A: Research doesn’t show women need more sleep, but they do get slightly more on average. Hormonal changes can affect women’s sleep.
• Q: What if I’m getting enough sleep but still feel tired?
  • A: Consult your primary care physician to rule out underlying health conditions. If issues persist, consider a sleep specialist.
• Q: How can I improve my sleep?
  • A: Prioritize sleep quality, listen to your body, and seek help when needed to mitigate sleep deprivation risks and improve overall health.