How much sleep does a person need to be healthy
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. The recommendations now define times as either a recommended; b may be appropriate for some individuals; or c not recommended. The panel revised the recommended sleep ranges for all six children and teen age groups.SEE VIDEO BY TOPIC: Impact of Sleep on Health Video -- Brigham and Women's Hospital
SEE VIDEO BY TOPIC: Healthy Sleep Tips Video – Brigham and Women’s HospitalContent:
Get Enough Sleep
Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet. Modern-day living in the United States and many other countries does not always embrace the necessity for adequate sleep. Yet, it is important that people make an effort to get enough sleep regularly.
There were several studies that scientists did in the early s that looked at the effects of sleep deprivation. The link between weight gain and obesity and short sleep patterns is not completely clear. There have been several studies throughout the years that have linked obesity and poor sleep patterns. However, a more recent study in the journal Sleep Medicine concludes that there is no link between being overweight and sleep deprivation.
This research argues that many previous studies fail to account adequately for other factors, such as:. For example, one study in the Proceedings of the National Academy of Sciences of the United States of America says that sleep patterns affect the hormones responsible for appetite.
According to the National Sleep Foundation , adequate sleep for adults is between 7 and 9 hours a night, and athletes may benefit from as many as 10 hours. Accordingly, sleep is as important to athletes as consuming enough calories and nutrients. One of the reasons for this requirement is that the body heals during sleep.
Other benefits include:. One risk factor for heart disease is high blood pressure. Doing so can reduce the chances of sleep-related conditions such as apnea and promote better overall heart health. The association between sleep and mental health has been the subject of research for a long time. One conclusion is that there is a link between lack of sleep and depression. It concludes that lack of sleep is a contributing factor to many of these deaths. Another study in the Australian and New Zealand Journal of Psychiatry suggests that people with sleep disorders such as insomnia are likely to show signs of depression.
There is a link between getting adequate sleep and reducing inflammation in the body. The study showed that sleep deprivation can contribute to these diseases — and that these diseases, in turn, can contribute to sleep deprivation. Sleep helps the body repair, regenerate, and recover. The immune system is no exception to this relationship. Some research shows how better sleep quality can help the body fight off infection.
Sleep needs vary from person to person, depending on their age. As a person ages, they typically require less sleep to function properly. According to the CDC , the breakdown is as follows:.
As well as the number of hours, the quality of sleep is also important. Signs of poor sleep quality include:. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration. Melatonin is a hormone that the body produces when it gets dark to signal that it is time to go to sleep. Melatonin supplements can help people with….
It is not clear how long a person can go without sleep, but in a famous experiment, a person managed to stay awake for hours. Many people prefer to wear pajamas or another type of comfortable attire in bed. However, sleeping naked can help keep the body cool, which may…. A variety of foods contain compounds that can help a person sleep, such as serotonin, melatonin, and tryptophan.
Learn about the best foods for…. Sleeping with earplugs is usually safe. One potential risk of using them regularly is earwax buildup, but people can treat most complications with…. Why sleep is essential for health Medically reviewed by Deborah Weatherspoon, Ph.
Productivity and concentration Managing weight Calorie regulation Athletic performance Healthy heart Social and emotional intelligence Depression Inflammation Immune system Sleep recommendations Summary Getting enough sleep is essential for helping a person maintain optimal health and well-being. Better productivity and concentration. Share on Pinterest Research has linked getting enough sleep to better concentration, productivity, and cognition.
Lower weight gain risk. Better calorie regulation. Greater athletic performance. Lower risk of heart disease. More social and emotional intelligence. Preventing depression. Lower inflammation. Stronger immune system. Sleep recommendations. Share on Pinterest Spending more time outside can improve sleep quality.
Medically reviewed by Deborah Weatherspoon, Ph. COVID 3-drug combo treatment may be successful. Pooling samples could accelerate new coronavirus testing. How the heart changes our sensory perception. Related Coverage. The effects of going more than 24 hours without sleep Medically reviewed by Alana Biggers, M. What are the benefits of sleeping naked? Which foods can help you sleep? What to know about sleeping with earplugs Medically reviewed by Deborah Weatherspoon, Ph.
How Much Sleep Do I Need?
Error: This is required. Error: Not a valid value. For some people this is because of a sleep disorder like insomnia, but for many people, poor sleep habits or choices are the cause. Most adults need about 8 hours of sleep per night.
We often hear about the real dangers of getting too little sleep, but on the other end of the spectrum, sleeping too much also appears to have some risks. Sleep is a rapidly growing field of research, and we are learning more all the time about how rest affects the body and mind. More evidence is showing that spending an excessive amount of time in bed is also linked with health hazards. Read on to learn about the effects of oversleeping, what to look out for and how to work towards getting healthy, quality slumber.
Healthy sleep habits
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 Kids need more sleep. Studies have asked large numbers of people how many hours of sleep they actually average and followed the health of these people over decades. That's worrisome, because the average person has worse health outcomes including more obesity, diabetes, and heart disease, and shorter life if he or she sleeps less or more than these ranges, on average. The important word is average. Some people who average more or less than these hours of sleep remain in excellent health. Perhaps they have different genes. Unfortunately, we currently have no way of telling if you might be one of those lucky people.
How Much Sleep Do We Really Need?
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. Women often sleep more than men, and they experience a lighter sleep that is more easily disrupted. Many women also have undiagnosed sleep disorders.
No, seriously, exactly how many hours are required for me to be fully functioning but also not spend my whole life in bed? Maybe this thought arises as you start yet another true crime documentary when you should already be sleeping. Or perhaps you always want an afternoon nap even though you regularly clock eight hours.
The short answer: adults need 6 to 9 hours per night. Around 7 to 7. The long answer: it depends. The amount of sleep each person needs depends on many factors, including age, health, recent physical exertion, and mental activity.
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. But did you know that sleeping too much could also be problematic?
How Much Sleep Do You Really Need Each Night?
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. By addressing any sleep problems and making time to get the sleep you need each night, your energy, efficiency, and overall health will go up. Fact: You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly.
Why can some people log just four hours of sleep every night and function just fine, while others are feeling fatigued despite getting eight or nine? Sleep deprivation leads to all sorts of health issues, like obesity, memory problems, high blood pressure, diabetes, heart disease and depression. Yet, so many of us come up short in the hours logged between the sheets. The notion of feeling fully rested seems like a distant dream.
How Much Sleep Does a Person Need?
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.
Can 4 Hours of Sleep a Night Be Healthy?
Oversleeping: The Effects & Health Risks of Sleeping Too Much