The importance of sleep is often overlooked, even though it plays a key role in our physical and mental health. Sleep affects everything—from your energy levels and mood to your heart health and immune system. Most adults need between seven to nine hours of sleep each night, but the amount of sleep you need can vary by age, lifestyle, and health condition. Understanding the importance of sleep can help you build better habits and avoid long-term health problems.
How Much Sleep Do You Really Need?
Physicians advise that most healthy adults need 7 to 9 hours of sleep per night. Dr. Rafael Pelayo, a sleep specialist, states, “Sleep is the most natural form of self-care.” Individuals who sleep less than 6 hours or more than 9 hours tend to have a greater likelihood of becoming ill. That is why discovering your optimal sleep schedule is crucial.
Sleep Needs Change as We Age
Your body’s sleep requirement varies with age. Babies require around 14 to 17 hours daily. With age, we require less. The National Sleep Foundation suggests adults aged 26 to 64 need seven to nine hours of sleep each night. Sleep guidelines are determined on the basis of how much your body requires rest and healing.
What Happens While You Sleep
Sleep is not all one big rest. Your body cycles through different stages of sleep, each one about 90 minutes long. At the start of the night, you receive more deep sleep, which allows the body to mend itself. Toward the end of the night, you receive more REM sleep (also referred to as dream sleep), which aids your brain in storing memories and learning new information.
Children receive more deep sleep than adults—approximately 50% of their night. This shifts in the teens when the body does not require as much time to develop and repair.
Both men and women require similar amounts of sleep, though most women get a bit more sleep on average. Teen girls tend to sleep less than teen boys and report more issues such as insomnia. First-time mothers tend to get less sleep during the time they are caring for newborns. Pregnancy, menstrual, and menopause hormones also influence how well women sleep.
Health Risks of Not Getting Enough Sleep
Not getting enough sleep can cause severe health issues. If you do not receive adequate rest, you are more likely to become ill. Poor sleep is associated with:
- High blood pressure
- Heart disease
- Reduced immune system
- Memory loss
- Increased risk of Alzheimer’s
If you sleep but still feel exhausted during the day, it’s a good thing to discuss it with your physician. You could have a disorder that impacts sleep. A specialist in sleep will be able to determine the reason and provide appropriate treatment.
