Sleep health is a subject that causes confusion or concern for many people. Some nights, getting 8 full hours of sleep doesn’t seem like enough. Others, you’re ready to roll after 5 or 6. Many people say they feel fine sleeping less than 8 hours, or have trouble making time to get that much sleep every night.
After years of sleep studies and wellness advice, we’ve conditioned ourselves to worry about the amount of sleep we get. It seems hard to believe there can be a “one-size-fits-all” rule with sleep. Especially because everyone’s bodies, lifestyles, and living situations range significantly.
In the end, it leaves many wondering: just how much sleep do we need? We may not be able to say for sure, but we can share what others have found. Keep reading as we learn more about the “8 hour rule” and other common sleep myths.
Do You Need to Sleep 8 Hours Every Night?
At a certain stage, requiring 8 hours of sleep each night turned into the standard line. However, sleep needs vary based on age, lifestyle, gender, and individual alertness. Is it a magical amount of time that matters, or other factors, like quality vs quantity of sleep? Ultimately, only you understand how your body feels and reacts to sleep.
For example, if anything less than 9 hours of sleep leaves you miserable, you should try to get at least 9 hours. The same is true in reverse. If 8 hours of sleep is too much for you, and you feel good with 6 hours, listen to your body. You can only do what your body allows.
With that said, how much sleep do we need, and where did this idea of “8 hours of sleep per night” come from? Turns out, there isn’t specific data or people who can claim this. Studies helped determine this number.
Sleep expert Molly Atwood, PhD explains: “Numerous epidemiologic and laboratory studies looking at the relationship between sleep duration and indices of health, as well as all-cause mortality, have demonstrated that the optimal range for sleep is around seven to nine hours. When we see the average sleep duration go below or, interestingly, also above that range, we start to see a greater association with morbidity and mortality.”
These studies provide an explanation. It sounds like 8 hours is a good average to shoot for for most people.
Still, additional factors impact on how much sleep your body needs. For example, it fluctuates based on age. The recommendations for each age group are as follows:
- Newborn - 3mo need 14 to 17 hours
- 4mo - 12mo need 12 to 16 hours
- 1yr - 2yrs need 11 to 14 hours
- 3yrs - 5yrs needs 10 to 13 hours
- 6yrs - 12yrs need 9 to 12 hours
- 13yrs - 17yrs need 8 to 10 hours
- Adults need 7 to 9 hours
Sleep is the time our bodies need for restoration, and it is important for children. Proper sleep benefits children physically and mentally. It helps with growth, development, and avoiding health problems.
Researchers found sleep quality is more important than sleep quantity. Our bodies must process through four sleep cycles; when these cycles are disturbed, non-restorative sleep results. This can result in serious sleep problems.
The National Library of Medicine says that poor sleep quality and lack of sleep both lead to health issues. This includes depression, bipolar, anxiety, and even physical symptoms.
We see some validity to the “8 hours a night claim,” but not enough to say it’s the best solution for everyone.
Does Napping Help or Hurt Your Sleep Schedule?
Do you love a mid-afternoon nap? Sometimes it’s just practical. Your body may need one, especially if your previous night’s sleep was lackluster. If a nap can fit into your schedule, you don’t need much time!
A restorative nap (or “power nap”) that’s less than 30 minutes is good for an afternoon pick-me-up. However, sleeping longer than 30 minutes will likely put you into deep sleep. This causes difficulty falling asleep at bedtime. If 30 minutes simply isn’t enough, 90 minutes brings you through one sleep cycle.
Set an alarm to wake at the appropriate time. Waking mid-cycle may leave you feeling groggy and irritable. Naps benefit cognitive performance, physical health, and creativity. Just make sure you’re aware of how much time you have to doze off and plan accordingly to avoid negative effects.
Has someone told you afternoon naps will only make you more tired? That’s another sleep myth debunked!
Can You Catch Up on Sleep Over the Weekend?
If you miss out on quality sleep during the week, can you make up for it sleeping more on the weekend? Yes and no.
Sleep Debt
“Sleep debt” is the difference between how much sleep you need and how much sleep you get. If you are sleep-deprived night after night or week after week, sleeping in on Saturdays and Sundays won’t erase this debt.
On paper, you may figure if you’re losing 10 hours of sleep per week (two hours per day), waking up at 10 a.m. vs 5 a.m. on Saturdays and Sundays will equal out your sleep. Unfortunately, that isn’t the case. While sleeping in may feel luxurious, weekend sleep doesn’t negate shortened sleep during the week.
A fluctuating sleep pattern can actually add to issues by confusing your body’s circadian rhythm. This puts you at risk for hypertension, diabetes, heart or cardiovascular disease, and even death. Over time, it may affect your immune system.
You can make up some slight sleep debt if your sleep loss was acute. Like maybe you felt unwell for a few days and it impacted your sleep schedule. Don’t use it as a long-term solution.
Dr. Atwood states: “Our sleep systems are designed to compensate for acute sleep loss without us having to do anything. And what I mean by that is if you get less sleep, and you need one night, the following night, your body will actually compensate by spending a greater percentage of time that you are asleep in the most important stages of sleep—REM sleep and deep sleep. So there’s this natural compensatory mechanism there to ensure that we’re getting the type of sleep we need to recover and function optimally.”
You need to maintain a consistent sleep schedule seven days a week. The occasional hiccup is OK, but try to stay on schedule as much as possible. Too much variation can lead to a damaging sleep disorder.
Sorry if you thought you could always catch up on sleep over the weekend. Another debunked sleep myth.
We All Need Sleep
We all need adequate sleep. What that looks like depends on you as an individual. Maybe you need exactly 8 hours of sleep per night, so that is your “Golden Rule.” Or maybe afternoon naps make you feel worse.
Maybe none of these myths resonate with your sleep experience. Sleep habits are personal, and only you know what helps you feel your best. Experimenting with different lengths of time or sleep patterns will help you navigate what works and what doesn’t.
One way to improve your sleep quality and your space is with our great selection of strong, space-saving Loft & Bunk Beds for Adults. Our beds, bedding, and accessories will elevate your room and your sleep experience. We provide the support and comfort you need to enjoy restful sleep.