Sleep remains an enigma even though it is essential for our well-being.

A majority of us dedicate approximately one-third of our lives to sleep; however, your nightly requirement might be more or less than eight hours.

This is what sleep experts and physicians recommend regarding the amount of time you should dedicate to sleep.

‘Self-care’

“The reasons aren’t entirely clear, but it’s an essential thing that we all do,” said Dr Rafael Pelayo, a sleep specialist at Stanford University.

When you sleep, something extraordinary occurs. It represents the most innate way of taking care of yourself.

The majority of people get anywhere from seven to nine hours of sleep, which shows the least correlation with health issues, according to Molly Atwood, a behavioral sleep medicine specialist at Johns Hopkins.

As soon as individuals consistently receive less than six hours or over nine hours of sleep per night on average, their likelihood of experiencing health issues slightly increases, according to Atwood. However, everyone has varying needs when it comes to sleep.

According to Pelayo, when determining the amount of sleep required, it’s crucial to consider the quality of your rest. He noted that waking up feeling rejuvenated should be your aim.

“If someone informs me that they get plenty of sleep but still feel exhausted upon waking, there’s an issue,” Pelayo stated. “You should not depart from your preferred eatery feeling unsatisfied.”

How much sleep we need changes

The amount of sleep we need changes throughout our lives. Newborns need the most –somewhere between 14 to 17 hours.

“Definitely when we’re babies and children, because we are growing so rapidly, we do need a lot more sleep,” Atwood said.

The National Sleep Foundation recommends most adults between the ages of 26 and 64 get between seven to nine hours of sleep.

Seniors might receive a somewhat smaller amount, whereas young adults aged 16 to 25 could get a moderately larger portion.

People go through various sleep stages approximately every 90 minutes. During the initial part of the night, as mentioned by Atwood, a larger segment of this cycle consists of slow-wave sleep, otherwise known as deep sleep, which is crucial for bodily repair and restoration. This phase is also when “growth hormone” gets secreted.

During the later part of the night, a greater portion of your sleep cycle is dedicated to rapid eye movement (REM) sleep, also known as dream sleep. This stage plays a crucial role in learning and consolidating memories, essentially converting short-term experiences into long-lasting ones.

Children experience more “profound sleep,” spending roughly half the night in this stage, she explained. This decreases during adolescence, according to Atwood, as our bodies require less repair and rejuvenation.

Another notable change during puberty is the emergence of gender-based disparities in sleep patterns.

Is it true that women require more sleep compared to men?

Research does not indicate that women require more sleep; however, women tend to get marginally more rest on average compared to men, according to Atwood.

It begins early on. Despite having similar sleep requirements, adolescent girls appear to obtain less shut-eye compared to their male counterparts, according to Pelayo. Moreover, teenage girls often report experiencing insomnia more regularly.

When new mothers take on the task of caring for their infants during nighttime more often, this typically leads to reduced sleep hours, noted Allison Harvey, a clinical psychologist and professor specializing in sleep research at UC Berkeley in the United States.

Hormones can also affect the amount and quality of sleep in women during pregnancy and menopause.

Experts suggest that women might require additional rest leading up to their period.

At what point should one consider seeking assistance with sleep?

You’ll recognize if you aren’t getting sufficient rest if you feel cranky, easily annoyed, and unable to focus. Over time, these small issues can escalate into severe concerns – potentially life-threatening ones.

“If you’re not getting enough sleep or you have untreated insomnia or sleep apnea, your risk of depression increases,” Atwood said.

“Your risk of cardiovascular issues like high blood pressure, risk of heart attack and stroke increases. Your immune system is compromised. You’re at greater risk for Alzheimer’s”.

If you’re getting the recommended amount of sleep every night but still waking up feeling tired, you might consider going to your general practitioner.

They can eliminate other medical issues that might impact your sleep, according to Atwood. However, if the troubles continue, consulting a sleep specialist might be beneficial.