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? Oversleeping is associated with many health problems, including: Does that mean sleeping too much will make you sick? Not necessarily, says Vsevolod Polotsky, M.D., Ph.D., a professor of medicine at Johns Hopkins Medicine. “We don’t exactly know the cause and effect,” he says. “It probably works the other way, that when you are sick, it leads to more sleep time.” Does sleeping too much
actually contribute to illness, or is it a sign of an existing condition? Either way, if you find yourself always nodding off or looking for the next nap, it might be time to see your doctor. Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an
underlying problem, Polotsky says. A number of conditions can disrupt sleep or interfere with the quality of your slumber, leading you to feel tired and sluggish even after spending 8 hours in bed, says Polotsky. Those conditions include: Then there are conditions that don’t significantly impair the quality of your sleep, but increase the amount of sleep you need. Those include: Fortunately, there are treatments for many of these conditions, which can help improve the quality of your sleep. Many people find themselves sleeping more as they get older, and assume it’s a normal part of aging, Polotsky adds. But getting older shouldn’t change your sleep needs
dramatically. If you’ve ruled out those conditions and are still hitting the snooze button after 9 hours under the covers, it might be a clue that you have an underlying medical condition such as heart disease, diabetes or depression. If you’re an oversleeper, Polotsky recommends checking in with your doctor. He or she might recommend a sleep study to rule out sleep
disorders. “You should seek professional help from a sleep center,” he says. Sleep needs vary somewhat from person to person. The National Sleep Foundation recommends these targets for making sure you log enough sleep each day: sleep What are your nightly sleep needs? What does sleep do for your health? By understanding your body’s needs, you can improve your sleep schedule and the quality of your waking life. The importance of sleepThe quality of your sleep at night directly affects your mental and physical health and how well you feel during the day. Sleep impacts your productivity, emotional balance, brain and heart health, immune function, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort! When you’re scrambling to meet the demands of a busy schedule, though, or just finding it hard to sleep at night, getting by on less hours may seem like a good solution. 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. Sleep isn’t merely a time when your body shuts off. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead. Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown. The good news is that you don’t have to choose between health and productivity. 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. In fact, you’ll likely get much more done during the day than if you were skimping on shuteye and trying to work longer.
Reduce Stress, Enhance Your Health and Achieve Balance in Your LifeLearn how Mindfulness-Based Stress Reduction (MBSR) can help you to experience less anxiety, less stress, and less physical and emotional pain and illness with this online program from Sounds True. SIGN UP TODAY Sleep needsThere is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today's fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it's a recipe for chronic sleep deprivation. Just because you're able to operate on six or seven hours of sleep doesn't mean you wouldn't feel a lot better and get more done if you spent an extra hour or two in bed. While sleep requirements vary slightly from person to person, most healthy adults need seven to nine hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least seven hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.
The best way to figure out if you're meeting your sleep needs is to evaluate how you feel as you go about your day. If you're logging enough sleep hours, you'll feel energetic and alert all day long, from the moment you wake up until your regular bedtime. Think six hours of sleep is enough?Think again. Researchers at the University of California, San Francisco, discovered that some people have a gene that enables them to function well on six hours of sleep a night. This gene, however, is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn't come close to cutting it. The importance of deep sleep and REM sleepIt's not just the number of hours you spend asleep that's important—it's the quality of those hours. If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep. [Read: The Science of Sleep: Stages and Cycles] Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep (the time when the body repairs itself and builds up energy for the day ahead) and mind and mood-boosting REM sleep are particularly important. You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. Signs that you're not getting enough sleepIf you're getting less than eight hours of sleep each night, chances are you're sleep deprived. What's more, you probably have no idea just how much lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. [Read: Sleep Deprivation: Symptoms, Causes, and Effects] Furthermore, if you've made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you're in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it's only “normal” if you're sleep deprived. You may be sleep deprived if you…
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Get professional online counseling for relationship or marital issues. It’s confidential and convenient to get started. How to get the sleep that you needWhether you're looking to resolve a specific sleep problem, or just want to feel more productive, mentally sharp, and emotionally balanced during the day, experiment with the following sleep tips to see which work best for you: Rule out medical causes for your sleep problems. A sleep disturbance may be a symptom of a physical or mental health issue, or a side-effect of certain medications. Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. [Read: How to Sleep Better] Get regular exercise. Regular exercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days—but not too close to bedtime. Be smart about what you eat and drink. Caffeine, alcohol, and sugary foods can all disrupt your sleep, as can eating heavy meals or drinking lots of fluids too close to bedtime. Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way can help you sleep better at night. Improve your sleep environment. Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping and sex. Develop a relaxing bedtime routine. Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to prepare for sleep. Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Authors: Melinda Smith, M.A., Lawrence Robinson, and Robert Segal, M.A.
Improving Sleep – A guide to a good night's rest. (Harvard Medical School Special Health Report) Brain Basics: Understanding Sleep – Sleep benefits and sleep needs, dreaming, circadian rhythms, sleep cycles and stages, and sleep disorders. (National Institute of Neurological Disorders and Stroke) Your Guide to Healthy Sleep (PDF) – Why sleep matters, the stages and cycles of sleep, the dangers of sleep deprivation, and dealing with common sleep problems. (National Institutes of Health) How Much Sleep Do We Really Need? – Research on sleep needs and sample sleep requirements in different age ranges. (The National Sleep Foundation) All About Sleep – Figure out if your child is getting adequate sleep and learn about the sleep needs of different age groups. (KidsHealth) How Much Sleep Do You Need? Details the most recent recommended sleep times by age group. (Berkeley Wellness) Consequences of Insufficient Sleep – Articles and videos on the consequences of sleep deprivation and chronic lack of sleep, including its impact on driving, judgment, and disease risk. (Harvard Healthy Sleep) Around the webLast updated: November 1, 2022 Is 6 hours sleep enough?While sleep requirements vary slightly from person to person, most healthy adults need seven to nine hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least seven hours of sleep.
Is 5 hours enough hours of sleep?Sometimes life calls and we don't get enough sleep. But five hours of sleep out of a 24-hour day isn't enough, especially in the long term. According to a 2018 study of more than 10,000 people, the body's ability to function declines if sleep isn't in the seven- to eight-hour range.
Is 7 hours sleep better than 8?Having trouble getting that ideal 8 hours of sleep? So is everyone else. But there's some good news — you may only need 7 hours of it. The American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) have issued a new recommendation, saying seven is the magic sleep number for most healthy adults.
Is 7 hours of sleep OK for one night?The bottom line
Sleep needs vary by person and are affected by several factors. However, for most adults, 7–9 hours per night is the ideal amount. Pay attention to how you feel during the day to determine whether you're getting the right amount for you.
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