Sleep is recognized as a critical element of a healthy lifestyle. Healthy sleep includes adequate sleep duration, good quality, and, therefore, the absence of sleep disorders. “Sleep Healthier is an investment in the energy you need to be effective tomorrow.” – Tom Roth
Not getting enough sleep at night is usually related to daytime sleepiness, fatigue, depressed mood, poor functioning, and other health problems. So how much sleep do we need, and what happens if we don’t get adequate sleep? We spend about a third of our lives in sleep. According to The National Sleep Foundation, people over age 64 need seven to eight hours of sleep and seven to nine hours for ages 18 to 64. Kids need more sleep.
In a study done, nearly 50% of people sleep less than the recommendation. That’s worrisome, because chronic insufficient sleep has become a concern in many countries, as it is associated with reduced performance, increased risk for accidents and death, and detrimental effects on both psychological and physical health (including more obesity, diabetes, heart disease, and shorter life). Acute sleep deprivation results in measurable changes in cognitive performance, alertness, and neurobehavioral function.
Insufficient sleep has become widespread over the decades, especially among adolescents. Sleep shortening can be due to extrinsic factors, such as artificial light, caffeine use, lack of physical activity, no bedtime rules, and the increased use of mobiles while sleeping. In adolescence, insufficient sleep can also happen due to pubertal hormonal changes, which is associated with a shift toward an evening chronotype that is different from the biological clock. This conflict between intrinsic and extrinsic factors, and between biological time and social time has been indicated to be greater during adolescence than at any other point in our lives.
Despite some overlap between factors that could explain insufficient sleep among adolescents and adults, other factors that could be related to insufficient sleep among adults include work demands, social commitments, health and/or affective problems, and family dynamics (eg, working mothers).
The older adults tend to have a harder time falling asleep and more trouble staying asleep. This period of life is often accompanied by a circadian shift to a morning chronotype, as opposed to the evening chronotype, that results in early bedtime and rise time. Research suggests that there is a decrease in the ability to sleep in older adults that is due to their comorbidities and related medications (polypharmacy) rather than normal aging processes. Furthermore, there is an increase in the frequency of sleep-related disorders in the elderly population. Inadequate sleep could be related to factors, such as life changes (eg, retirement, physical inactivity, and decreased social interactions), age-related changes in metabolism, and environmental changes (eg, placement in a nursing home).
In a systematic review and meta-analysis, it is reported that the appropriate sleep duration for newborns is 14 to 17 hours, infants is 12 to 15 hours, toddlers is 11 to 14 hours, preschoolers is 10 to 13 hours, and school-aged children is between 9 and 11 hours. For teenagers, it is 8 to 10 hours, 7 to 9 hours for young adults and adults, and 7 to 8 hours of sleep for older adults. The recommendations reported here represent guidelines for healthy individuals and those not suffering from a sleep disorder.
Ideal amount of sleep: fact or fiction?
In conclusion, there is no magic number or ideal amount of sleep to obtain each night that could apply broadly to all. Sleep duration recommendations are meant for public health guidance but the optimal amount of sleep should be individualized, as it depends on many factors. However, it is a fair assumption to say that the optimal amount of sleep for most people should be within the age-appropriate sleep duration recommended ranges. Future studies should try to better inform contemporary sleep duration recommendations by examining dose–response curves with a wide range of health outcomes.
In the meantime, promoting the importance of a good night’s sleep should be a priority given its influence on other behaviors and the well-known adverse consequences of insufficient sleep. Important sleep hygiene tips include removing screens from the bedroom, exercising regularly during the day, and having a consistent and relaxing bedtime routine. Optimal sleep should be conceptualized as the amount of sleep needed to optimize outcomes (eg, performance, cognitive function, mental health, physical health, quality of life, etc).
We need to practice good sleep hygiene. Some habits that would improve your sleep are:
- Be consistent. Maintain a regular sleep routine. Go to bed at the same time and get up at the same time each morning. Avoid daytime naps.
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
- Do not use electronic devices, such as TVs, computers, and smartphones, from the bedroom.
- We have to avoid large meals, caffeine, and alcohol before bedtime.
- Exercise helps improve sleep. Being active during the day can help you fall asleep more easily.
