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How much hours sleep do you need

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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. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead.

SEE VIDEO BY TOPIC: How many hours of sleep do you need?

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SEE VIDEO BY TOPIC: How Much Sleep Do You Really Need?

Sleep Needs

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If you buy something through a link on this page, we may earn a small commission. How this works. Sleep is important for health.

We spend around a third of our lives asleep. Sleep deprivation has been linked to a number of health conditions, including obesity. It can also lead to accidents. Sleeping fewer than 7 hours in every 24 hours is classified as short sleep duration.

In the United States, there is concern that many people are not getting enough sleep. This has been linked to factors such as shift-work, multiple jobs, and spending time watching television and using the Internet.

The following amounts of sleep are recommended in every 24 hours, depending on the age group:. Feeling sleepy or depending on caffeine during the day, for example, may signal insufficient or poor quality sleep. The overall amount of sleep and sleep efficiency both tend to decline with age. As we age, we tend to wake earlier and go to bed earlier. People aged 65 to 75 years, for example, typically wake up 1. Decreases in melatonin synthesis in older adults have been linked to sleep disorders and a range of adverse health conditions.

Melatonin is the neurohormone produced in response to diminishing light levels at dusk. Levels drop in the early morning before we wake. Shift work, overseas travel, aging, and other facts can affect melatonin synthesis.

This can then disrupt sleep patterns and sleep quality. The Centers for Disease Control and Prevention CDC suggest that infants, children, and teenagers need the following sleep in every 24 hours:. Newborns do not have an established circadian rhythm. The circadian rhythm and need to sleep more during the night rather than the day as part of a hour cycle develop from the age of 2 or 3 months.

Young infants do not have long, continuous episodes of sleep. Instead, they sleep for 16 to 18 hours a day for short periods of between 2. By the age of 12 months , sleep patterns develop that involve less sleep and is concentrated more around the nighttime.

The infant also loses a feature of infant sleep known as active sleep, in which there is a lot of body movement. Instead, muscle paralysis with atonia takes place during REM sleep. Physiological needs, cultural environment, and social changes, such as reduced daytime napping and school routines, mean that the amount of sleep children get progressively decreases into adolescence. Research about alertness, sleep-wake cycles, hormones, and circadian rhythms indicates that adolescents, as determined by puberty rather than only age in years, need up to 10 hours of sleep every night.

However, over two thirds of high school students say they get less than 8 hours on school nights. Pregnancy increases the need for sleep, especially in the first trimester. There may also be more daytime sleepiness, which can continue throughout first few months after giving birth. This is thought to be in part due to the effects of the hormone progesterone , which increases during pregnancy.

Restless legs syndrome RLS is more likely to occur during pregnancy, as are snoring, strange dreams, and insomnia. These can affect the quality of sleep.

We need sleep to feel rested and to function in our daily lives. We know that sleep loss can have serious consequences, but exactly why we sleep is not fully understood. Studies of the effects of sleep deprivation show that a lack of sleep can affect our:. Sleep contributes to the proper functioning of the nervous system, including cognitive abilities and emotional health.

Sleep deprivation can decrease alertness and reduce response times. One way to think about this would be the feeling of being drunk, when your ability to drive or operate heavy machinery would be altered, which occurs after not having any sleep for 24 hours straight. Brain imaging has shown that pathways for memory and learning are active during certain sleep stages. We need sleep for clear thinking, normal reactions and the creation of memories. Emotional and social functioning may depend on good sleep, and mood is affected by deprivation.

Not sleeping enough may increase the risk of depression. Sleep enables the body to produce hormones essential to childhood growth and development and health maintenance in adults. High blood pressure , heart disease , and other adverse medical conditions may be more likely if sleep is poor in quantity or quality. Sleep also appears to promote metabolism and energy use. Poor sleep has been linked to weight gain, obesity , diabetes mellitus , and poorer dietary choices.

Obesity and being overweight also increase the risk of obstructive sleep apnea. This disrupts sleep and can make it harder to lose weight. Sleep scientists have separated sleep into two types through which we cycle alternately:. One way of describing the stages of sleep is as follows :. Stage 1, NREM sleep : This stage lasts several minutes, and it involves the change from being awake to being asleep.

Sleep is light, and the brain waves, heartbeat, breathing, and eye movements slow down. Muscles relax, but they may twitch at times. This is a time of light sleep, before entering a deeper sleep. Heartbeat and breathing slow down, muscles relax further, eyes stop moving, and body temperature falls. Brain activity slows but with occasional bursts of activity.

Longer periods of deep sleep tend to occur in the first half of the night. Heartbeat and breathing rates are the slowest while asleep here, and brain activity slows right down, and muscles are relaxed. The eyes are closed, but the pupils move quickly from side to side. Breathing and heart rate speed up, the blood pressure rises, and brain activity is mixed. Arm and leg muscles can become paralyzed. This may be to prevent the acting out of dreams, although it has been suggested that this might also help decompress the intervertebral discs by relaxing the muscles and supporting structures that normally keep the spine rigid.

Other physiological changes affect :. We may dream for over 2 hours each night, although we may not remember our dreams. Memory consolidation probably happens in both types of sleep. Adults are considered to have sleep deprivation when they get less than the average need for hours sleep a night. Insufficient sleep in the U. Between 50 and 70 million Americans are thought to have some kind of sleep disorder.

The long-term effects of cumulative sleep loss include an increased risk of:. Humans can bear not sleeping for several days, but with a negative impact on functioning, including:. Sleep medicine specialists have identified over distinct sleep disorders. Separate medical conditions can also adversely affect sleep, such as pain, infection, chronic obstructive pulmonary disease, obstructive sleep apnea, and peptic ulcer disease. Circadian rhythm sleep disorders include the effects of jet lag and shift work.

Parasomnias are unpleasant or undesirable sleep behaviors or experiences, including disorders of arousal, which may involve disoriented sleepwalking, shrieking, or flailing limbs.

Here are some tips :. Many of these sleep hygiene practices may help the body to regulate melatonin synthesis properly. As natural light levels fall at dusk, the pineal gland produces and secretes melatonin, prompting the body to prepare itself for sleep.

Use of artificial light, including the light emitted by televisions, phones, and computers, can trick the brain into thinking it is still daylight. This may inhibit melatonin synthesis and delay sleep. People who are unable to entirely cut out screen-time after dusk may find it helpful to use specific software on screens to filter out blue light in the evening.

A number of products are available to purchase online. Many of these have not been confirmed by research to be effective, but they may be worth a try. Supplements containing chamomile, valerian, and melatonin are sold to help with sleep, but more evidence is needed to support their use. They should not be taken without first asking a doctor if they are safe for you to use, as they may interact with other drugs. Inadequate sleep linked to early signs of heart disease. Suboptimal sleep—whether too little, too much, or of poor quality—results in raised levels of calcium in the coronary arteries and arterial stiffness, according to a study published in the journal Arteriosclerosis, Thrombosis and Vascular Biology.

Poor sleep may raise the risk of heart attack, stroke. A study published in linked poor sleep to heart disease, suggesting it should be considered as a risk factor for cardiovascular disease in prevention guidelines.

Lack of sleep could increase common cold risk. A study published in the journal Sleep suggested that less than 5 hours of sleep every night for a week increases the risk of developing a cold by 4. Could 6. Evidence from hunter-gatherer communities, published in the journal Cell Press , suggests we might only need 6. Deep sleep boosts immunological memory. A study published in Trends in Neurosciences found that slow-wave sleep deep sleep helps with the storage of information about pathogens.

Research published in The Journal of Sexual Medicine in March concluded that each extra hour of sleep a woman has increases the likelihood of sex by 14 percent. If you're a sleep talker, read on.

How Many Hours of Sleep Do You Need?

How much sleep do we really need, and what happens if we get too little or too much? We spend about a third of our lives sleeping, so you've asked an important question. The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to

Here's what can happen when you're sleep deprived. Sleep is essential for optimal safety, mood, performance, and health.

We all know sleep is important. Talk about pressure to perform! Fear-mongering aside, there is good evidence that sleep is important for health, well-being, and performance. But how much sleep is enough? Is there such a thing as too much sleep?

How Much Sleep Do You Really Need Each Night?

Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air. Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Sleep and Sleep Disorders. Section Navigation. Minus Related Pages. How much sleep you need changes as you age.

How Much Sleep You Need, According to Experts

Many of us try to live by the mantra eight hours of work, eight hours of leisure, eight hours of rest. Conventional wisdom has long told us we need eight hours of sleep per day, but some swear they need more, and some politicians, mostly say they function fine on four or five. So is the human brain wired to require eight hours, or is it different for everyone? We asked five experts if everyone needs eight hours of sleep per day. Sleep is absolutely essential, and prolonged sleep deprivation has many detrimental effects on health and lifespan.

It is well known that as children get older they need less sleep. Different people have different sleep needs.

Short sleep reduces effectiveness of vaccines. A high school student's "Sleep Story". Blogger Arianna Huffington: Sleep for Success. Video: "Honor Thy Sleep" looks at sleep in America.

How can I get enough sleep?

Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.

SEE VIDEO BY TOPIC: How Much Sleep Do I Need? - Sadhguru

When you think of what makes up a healthy lifestyle, diet and exercise come to mind, but did getting enough restful sleep? Some researchers consider the lack of sleep that many people get to be at epidemic levels. According to the National Institutes of Health , lack of restful sleep causes a long list of issues:. They're listed as ranges because gender has an influence, as well as lifestyle and health. Newborns don't have an established c ircadian rhythm ; it isn't established they're months old.

The rule that everyone needs eight hours of sleep is a myth

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. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only.

Nov 12, - A sleep calculator can help you figure out what time to go to bed, based on your wake-up time, and how much sleep you need for good health.‎Sleep needs · ‎Sleep calculator · ‎Sleep cycles · ‎Importance of sleep.

Common lore would have you believe that everyone needs seven to nine hours of sleep a night to feel their best—and for the majority of adults , that's true. However, there is unfortunately! Many factors like age, your body's base or innate need for sleep, age, sleep quality, pregnancy, and sleep debt play a role in establishing your particular "magic number.

Most adults need at least seven or more hours of sleep each night. The National Sleep Foundation NSF and a panel of 18 experts combed through more than studies to identify the ideal amount of time a person needs to sleep according to their age:. Although most men and women need about 7 to 8 hours of sleep per night, their sleep patterns are generally different.

If you buy something through a link on this page, we may earn a small commission. How this works. Sleep is important for 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.

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