What is the Ideal Amount of Sleep?
Find Out How Much Sleep is Really Needed to Stay Healthy
Apr 18, 2009
In this face paced world where there never seem to be enough hours in a day, it’s not surprising that so many Americans are sleep deprived. Although some people get insufficient amounts of sleep due to insomnia, others simply can’t get to bed in time because of work and family obligations. This is unfortunate since sleep plays an important role in both mental and physical health. What is the ideal amount of sleep per night for an adult?
The Ideal Amount of Sleep - How Much Is Enough?
Although individual sleep needs will vary depending upon age, health related issues, and individual genetic differences, certain generalizations seem to apply. Studies have shown that sleeping less than six hours a night not only increases the risk of specific health problems such as obesity, diabetes, and heart disease; it also increases overall mortality. On the other hand, sleeping too much may have its downsides too. The Nurses Health Study showed that not only did short sleep durations increase the risk of heart disease, but sleeping longer than nine hours a night also increased the risk of coronary artery disease, the most common form of heart disease.
Based on the results of these and other studies, most experts believe that between seven and nine hours of sleep per night is the ideal amount of sleep for most people. As a generalization, younger people need more sleep than older people. Teenagers may require a full nine hours, while seniors usually feel their best at around seven hours or even less. Although some people, usually older adults, report feeling their best when they get only five or six hours of sleep each night, there may be unforeseen health effects if the current studies hold true.
How Does Amount of Sleep Affect the Body?
Why is it so important to get the ideal amount of sleep each night? Sleep plays an important role in regulating immune function, probably by affecting levels of hormones such as cortisol and melatonin, as well as by altering brain neurotransmitter levels that affect sleep. Not only can a lack of sleep affect physical health, but it also affects learning, memory, and the ability to focus on a task. Staying up all night to study for that important exam may not be the wisest move. Getting the ideal amount of sleep each night appears to affect almost every aspect of mental and physical function.
The Ideal Amount of Sleep: What About Quality?
Although getting the ideal amount of sleep each night is important, there’s also the issue of sleep quality. An individual who tosses and turns in bed for eight hours may be at higher risk for health problems than someone who enjoys deep, restful sleep for only six hours. Keeping a sleep diary can help identify and correct issues related to sleep quality and quantity so appropriate changes to sleep behavior can be made. If you have problems sleeping, try some of these natural sleep remedies. One thing is certain, getting the ideal amount of sleep is critical to overall health and well being.
References:
Nature 403, 655-657 (10 February 2000) | doi:10.1038/35001068; Received 27 September 1999
