Why need 8 hours of sleep
The amount of sleep you need depends on various factors — especially your age. While sleep needs vary significantly among individuals, consider these general guidelines for different age groups:. Some people claim to feel rested on just a few hours of sleep a night, but their performance is likely affected. Research shows that people who sleep so little over many nights don't perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night.SEE VIDEO BY TOPIC: How many hours of sleep do you need?
The rule that everyone needs eight hours of sleep is a myth
People with short sleep duration tend to weigh significantly more than those who get adequate sleep 1 , 2. The effect of sleep on weight gain is believed to be mediated by numerous factors , including hormones and motivation to exercise 4.
Short sleep duration is associated with an increased risk of weight gain and obesity in both children and adults. Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories.
Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation 2 , 5. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin , the hormone that suppresses appetite 6.
Poor sleep affects hormones that regulate appetite. This includes cognition, concentration, productivity, and performance 7.
Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication 9. On the other hand, good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults 10 , 11 , Good sleep can maximize problem-solving skills and enhance memory.
Poor sleep has been shown to impair brain function. In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental well-being Less sleep duration has also been associated with poor exercise performance and functional limitation in older women. A study in over 2, women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities Sleep quality and duration can have a major effect on many health risk factors.
These are the factors believed to drive chronic diseases, including heart disease. Sleeping less than 7—8 hours per night is linked to an increased risk of heart disease and stroke.
Experimental sleep restriction affects blood sugar and reduces insulin sensitivity 16 , In a study in healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of prediabetes Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population. Those sleeping less than 6 hours per night have repeatedly been shown to be at an increased risk of type 2 diabetes 19 , Sleep deprivation can cause prediabetes in healthy adults in as little as 6 days.
Many studies show a strong link between short sleep duration and type 2 diabetes. Mental health issues, such as depression , are strongly linked to poor sleep quality and sleeping disorders. Poor sleep is even associated with an increased risk of death by suicide Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression than those without Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.
Even a small loss of sleep has been shown to impair immune function One large 2-week study monitored the development of the common cold after giving people nasal drops with the cold virus They found that those who slept less than 7 hours were almost 3 times more likely to develop a cold than those who slept 8 hours or more.
If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful. Eating more garlic can help as well. Getting at least 8 hours of sleep can improve your immune function and help fight the common cold.
Sleep can have a major effect on inflammation in your body. Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel disease 26 , Researchers are even recommending sleep evaluation to help predict outcomes in individuals with long-term inflammatory issues Poor sleep is linked to inflammatory bowel diseases and can increase your risk of disease recurrence.
Several studies confirmed this using emotional facial recognition tests 29 , Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information. You simply cannot achieve optimal health without taking care of your sleep. Being unable to sleep is incredibly frustrating, plus it can make you feel miserable the next day. Here are 20 simple tips to fall asleep as fast as…. This article lists 17 evidence-based tips to sleep better at night.
Getting good sleep is very important for optimal health. Sleep is absolutely crucial for your physical and mental health. This article explains why sleep is so important and how much you should get per night. Along with eating right and exercising, getting quality sleep is an important part of weight loss.
Here are 7 ways sleep can help you lose weight. Many people struggle to get enough high-quality sleep. However, eating these 9 foods before bed could help you sleep better at night. Magnesium has become a popular sleep aid. Learn the effects of magnesium on the body, particularly on the processes that promote sleep. Sleep helps your body and brain function properly, but many people aren't getting enough. Here are 9 science-backed supplements to help you sleep.
By blocking blue light in the evening, you can prevent the disruption in the natural sleep-wake cycle caused by artificial lighting and electronics. Melatonin is a hormone that tells your body when it's time to sleep. This article examines the effectiveness and safety of melatonin supplements.
Feeling tired on a regular basis is extremely common. This article outlines 10 reasons why people feel tired, as well as what to do about it. Written by Joe Leech, Dietitian on February 24, Poor sleep is linked to higher body weight. Good sleepers tend to eat fewer calories. Good sleep can improve concentration and productivity. Good sleep can maximize athletic performance. Poor sleepers have a greater risk of heart disease and stroke. Sleep affects glucose metabolism and type 2 diabetes risk.
Poor sleep is linked to depression. Sleep improves your immune function. Poor sleep is linked to increased inflammation. Sleep affects emotions and social interactions. The bottom line.
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The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort! But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health.
Sleep is a vital indicator of overall health and well-being. Sleep needs vary across ages and are especially impacted by lifestyle and health. The National Sleep Foundation released the results of a world-class study that took more than two years of research to complete — an update to our most-cited guidelines on how much sleep you really need at each age. The panelists participated in a rigorous scientific process that included reviewing over current scientific publications and voting on how much sleep is appropriate throughout the lifespan.
Why eight hours a night isn’t enough, according to a leading sleep scientist
People with short sleep duration tend to weigh significantly more than those who get adequate sleep 1 , 2. The effect of sleep on weight gain is believed to be mediated by numerous factors , including hormones and motivation to exercise 4. Short sleep duration is associated with an increased risk of weight gain and obesity in both children and adults. Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories. Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation 2 , 5. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin , the hormone that suppresses appetite 6. Poor sleep affects hormones that regulate appetite. This includes cognition, concentration, productivity, and performance 7. Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication 9. On the other hand, good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults 10 , 11 ,
10 Reasons Why Good Sleep Is Important
Governor Hogan announced that health care institutions in Maryland can start performing elective surgical cases in guidance with the State Department of Health. Learn what Johns Hopkins is doing. Most people know that skimping on sleep can be bad for you. Regularly getting too little sleep is linked to a number of chronic diseases, not to mention irritability and sluggishness during the day.
As anyone who has lay awake at night contemplating the complexities of the universe can attest, sleep is a slippery beast. That a nip of whiskey before bed helps you sleep better. Even that eating cheese before snoozing causes nightmares.
How Does Seven to Eight Hours of Sleep Affect Your Body?