As the holiday season approaches, many individuals may find themselves struggling to get adequate sleep, raising concerns about the impact on health. Most sleep experts recommend that adults secure seven to nine hours of sleep nightly to maintain good health and emotional well-being, with this need potentially changing over time, reports BritPanorama.
Research highlights that obtaining less than seven hours of sleep per day can elevate the risk of developing obesity, high blood pressure, heart disease, and other complications attributed to sleep deprivation. Notably, studies indicate that sleeping for five hours or less significantly increases the likelihood of chronic disease.
Dr. Tony Cunningham, a clinical psychologist and director at the Center for Sleep and Cognition in Boston, emphasizes that achieving an optimal amount of sleep encompasses both quality and duration. He advocates for focusing on the quality of sleep, stating, “There’s two different things going on in our bodies that dictate both the type of sleep that we’re getting and the quality of sleep that we’re getting, and that is our sleep pressure and circadian rhythms.”
Sleep quality is just as important as sleep time
Many individuals concentrate primarily on the number of hours spent asleep, often overlooking the significance of sleep quality, which may be more crucial than simply clocking hours. “Sleep pressure” accumulates throughout the day and diminishes during sleep, influencing tiredness levels after prolonged wakefulness. Dr. Cunningham draws a parallel, likening sleep pressure to hunger, saying, “It’s just like eating; the longer it’s been since you’ve eaten, the hungrier you get.” He emphasizes that the optimal time to go to bed aligns with having built up significant sleep pressure.
Complementing this concept, the body’s circadian rhythm acts as an internal clock, governed by the brain yet responsive to external factors like light. Dr. Cunningham explains, “The circadian rhythm can fluctuate and send either sleep-promoting signals or wake-promoting signals throughout the course of the day.” A misalignment of these signals can disrupt sleep quality, particularly if there are drastic changes or irregular sleep patterns.
To enhance sleep quality, establishing a consistent morning wake-up time may prove more impactful than adhering strictly to a bedtime, according to Dr. Cunningham. He elaborates that once individuals establish a regular sleep routine, their bodies will intuitively seek an optimal sleep time.
How many hours of sleep do you need?
A common recommendation suggests an average of seven to nine hours of sleep, but it is crucial to remember that individual needs can vary significantly. Dr. Cunningham notes, “That does not mean that every single person on the planet needs eight hours of sleep. There are some people that really only need five or six hours.” Conversely, he acknowledges that some individuals may require as much as nine, ten, or even eleven hours per night.
To determine personal sleep requirements, Dr. Cunningham suggests maintaining a consistent bedtime that allows individuals to fall asleep within 20 to 30 minutes. If falling asleep proves difficult, it may indicate insufficient sleep pressure, prompting individuals to engage in low-arousal activities until they feel sleepy. He advises that individuals should seek periods to sleep until they naturally wake up without alarms, a method that may help identify their unique sleep needs.
This approach could be particularly beneficial for students home during the holidays or those on leave from work. The adjustment phase may initially see individuals sleeping longer than usual, but once they fine-tune their routine, it’s indicative of finding one’s optimal sleep pattern if they wake consistently at the same time without external cues.
As health experts reiterate the importance of balancing sleep time and quality, individuals are encouraged to explore their unique sleep needs thoughtfully, especially during the hectic holiday season ahead.
