Year after year, if you want a good night’s rest, the advice was to get eight hours of sleep. Despite these recommendations, most people struggle to get so much sleep. More than one-third (35.2 percent) of adults say they get less than seven hours of sleep a night.
While many adults may still need eight hours of sleep a night, that standard may not be right for everyone. Instead of slipwalking through a general rule, consider which sleep guide works best for you.
Why eight hours of sleep, anyway?
Eight hours of continuous sleep was not always standard. Centuries ago, people had a tendency to sleep in two categories. They go to bed about two hours later in the evening, wake up for an hour or two to pray, smoke, read or meet neighbors, and then go back to sleep. By the 17th century, with increasing street and home lighting, the amount of sleep diminished and the concept of combined sleep became the norm এবং and still is today.
Today, the National Sleep Foundation recommends that adults try to get seven to nine hours of sleep each night. Children and adolescents need more sleep as they are still developing. These recommendations were reached through an expert consensus based on population studies of sleep patterns and clinical experience.
Is eight hours ever enough?
For some it may be eight hours more than necessary. A new study called Family Natural Short Sleep (FNSS) found that the ability to work less than eight hours a day can last in the family and perhaps these people sleep more efficiently. In another study of adults aged 38 to 73, seven hours was best for brain structure, mental health and cognitive and genetic factors.
However, before you calculate how much extra time you will have for other activities if you sleep less, consider this: Although some people normally sleep a little less (about six hours per night), studies have shown that consistently short sleep (less than five per night) More than hours) is associated with poor health outcomes, including diabetes and obesity, as well as decreased alertness এমনকি even when people feel they are working normally.
Repairing the body through sleep. Connor Henegan, chief research scientist at Fitbit, says it does more than help to feel relaxed after waking up. “Sleep is a time when the body and mind repair themselves and are essential for normal physiological activity,” he shares. During sleep, the body secretes human growth hormone, which helps repair muscle and tissue damage. Sleep also reduces the formation of beta-amyloid, which is associated with impaired brain function and Alzheimer’s disease. In addition, rapid eye movement or the REM phase of sleep promotes deeper connections to the brain that contribute to learning and creativity.
Getting a good night’s sleep. It’s not just about the amount of time spent in bed but also about the quality of sleep, Henegan added. In sleep science, efficiency means the ratio of time spent sleeping and time spent in bed. “If you stay in bed for eight hours, you only get six hours of sleep, efficiency 6/8 or 75 percent,” Henegan explains. “Most sleep therapists recommend that most healthy adults have between 85 and 95 percent efficacy, which is responsible for the natural momentary awakenings at night when changing your position.”
Are you getting enough sleep?
Although some people may feel that they normally sleep less, sleep six hours or less at night, they may actually need more sleep. When tested in lab settings, many small sleepers have underlying sleep symptoms that they ignored or were unaware of.
Here are some simple ways to tell if you’re getting enough sleep:
- Do you fall asleep as soon as your head hits the pillow? This can be a sign of your sleep deprivation.
- When you are on vacation, what is your sleep pattern like without any pressure to wake up? If you wake up feeling refreshed eight hours after going to bed normally, this is a good guide to your body’s normal set-point.
- Do you rely on caffeine or energy drinks or do you need to sleep during the day? These behaviors can mask the underlying lack of sleep.
- Your Fitbit device can help you identify your sleep habits and tendencies, including how long you slept and how restful your sleep was.
Tips for a good, efficient night’s rest
To get the best quality sleep, Henegan recommends a regular bedtime and wake-up time এমনকি even on weekends and holidays.
Encourage the circadian rhythm underlying your body. Open your blinds or curtains to give strong daylight early in the day. Aim for as much darkness as possible in your sleep environment at night because it helps the body make melatonin, a hormone that helps you sleep.
Eat breakfast while sleeping which encourages sleep. Foods like nuts and oatmeal contain melatonin – a hormone that helps you sleep. Bananas contain magnesium which improves sleep, as well as potassium which can reduce cramping and tension.
Set aside 10 minutes to think. Instead of fighting any worries before bed, set a timer for a short time to write down any fears and anxieties, so that these thoughts do not run through your head while you are asleep.
Also, keep your room cool for sleep, as your body expects the temperature to drop at night.
In the end, in this go-go-go world, try to get what you need. Whether you get a good night’s sleep for seven hours, eight hours or a little less or more, pay attention to how you feel — not just at bedtime, but throughout the day, you get the quality of rest that you feel. Good.
This information is for educational purposes only and is not intended as a medical diagnosis or treatment option. You should not use this information to diagnose or treat a health problem or condition. Always consult your doctor before changing your diet, changing your sleep habits, taking supplements, or starting a new fitness routine.