Is Six Hours of Sleep Enough? Find Out How Much Sleep You Really Need

We all have those nights when we just don’t have enough time to sleep a full seven to eight hours. But is six hours of sleep (or less) enough? How much sleep do we really need to get each night?

In this post, we’ll answer all these questions and more so that you can decide how much sleep you should get. We’ll also discuss the benefits of getting enough sleep and why it’s important for your health. Plus, you’ll learn about how sleep deprivation can affect your daily life and why it’s important to aim for an adequate number each night.

Adverse Effects of a Lack of Sleep

The human body requires consistent rest to remain healthy and function properly. You can feel the following adverse effects when we don’t get enough sleep:

• Puts health at risk by increasing the chances of heart disease, high blood pressure, diabetes, stroke, and more.
• The development and functioning of cognitive abilities such as memory and concentration can decline.
• Negatively affects our moods and decision-making skills.
• Impairs our thinking processes and hinders judgment, leading to increased accidents or injuries in some cases.

Stages of Sleep

Sleep is usually divided into REM (Rapid Eye Movement) and Non-REM sleep. Non-REM consists of four stages as we progress through a full night’s rest. It begins with Stage 1 NREM, which is light drowsiness and lasts no more than seven minutes. Then comes Stage 2 NREM, which is a transitional period between conscious wakefulness and deep sleep (lasting roughly 20 minutes). Stages 3 and 4 of NREM are the deepest stages of a successful night’s sleep (each lasting roughly 20-40 minutes). Finally, we reach REM which offers stable pulses of activity and a significant portion of brain activity involved with dreaming (lasting roughly 10 minutes). A full cycle of this will usually last anywhere from 90 to 110 minutes.

Recommended Standards for Sleep

These two entities offer standards for appropriate amounts of sleep based on age: the National Sleep Foundation (NSF) and the American Academy of Sleep Medicine (AASM). According to the NSF, adults aged 18 and over get at least seven hours of sleep. The AASM proposes the same seven hours of sleep or more for adults to function properly.

Sleep Cycle Interruption

Many external factors can interrupt our deep sleep. For example, caffeine intake near bedtime, late meals or snacks that are too large, certain medications, and alcohol consumption near bedtime can all interfere with the natural circadian rhythm (our body’s internal alarm clock). TV screens and other electronic devices emit blue light, which tricks the brain into thinking it’s still daytime (light inhibits melatonin production).

If natural remedies have failed to improve your sleep or an underlying medical condition is causing sleeping difficulties, using over-the-counter sleeping aids could be helpful. But it’s important to remember that these aids can result in dependency on chemical substances for sleeping instead of relying on the natural hormones produced by the body for restful slumber. Ultimately, it’s always best to discuss any sleep issues with your doctor before trying to remedy them yourself.

Understanding Sleep Needs

Establishing a healthy standard for your individual needs is key to quality snoozing. A child typically requires between around nine to 16 hours depending on age, while teenagers require eight to ten hours per night. Those with disabilities or certain medical conditions may also require more rest than the average adult, so you’ll have to adjust proper amounts depending on individual circumstances and medical recommendations.

If you experience fatigue during the day, your body may be indicating a “sleep debt,” which means that your body cannot fully recover from the decreased amount of sleep at night. Ignoring this issue can have long-term health consequences, so it’s important to address it by getting adequate shut-eye over several nights and “paying it back” with a little extra sleep each night (don’t overdo it). Take note of your bedtime routine plus any unexpected awakenings during the night if applicable since this can help can discern whether you’re reaching your ideal amount or falling short by comparison.

Enhancing Sleep Quality

To achieve the type of slumber you need each night, it’s important to create a comfortable atmosphere in your bedroom. You do this by adjusting the room temperature to a level that allows for sleeping soundly under soft blankets. Finding a mattress size and firmness that fits your comfort level is extremely important. If you opt for a high-profile mattress, as they can provide more comfort than some other types, be sure to use high-quality deep pocket sheets that won’t slip or come off while you sleep— doing so will help you sleep without interruption. To really maximize your comfort while sleeping, you should also take into account the pillow that aligns with your preferred sleeping position. Some people have also reported that weighted blankets help them sleep better.

It’s also important to minimize distractions in your sleeping environment. And establishing consistent bedtimes can help your body develop a habit of winding down, and incorporating a pre-sleep routine can also help your body fully relax before falling asleep. For example, consider dedicating an hour before bedtime (without electronics) to winding down from the day’s obligations.

Following a few healthy habits throughout the day is important to optimize your sleep quality. For example, regular exercise during the day can help prevent fatigue, while limiting caffeine intake after lunchtime can prevent overstimulation, which could make it harder to fall asleep at night. Exposure to natural light during daylight hours can help regulate your body’s internal clock, which can help you feel more awake during the day and sleepier at night. Also, avoid late-night snacking, as it may interfere with your ability to fall asleep.

Conclusion

Sleep plays a vital role in our physical and mental health. Not only is it essential for our bodies to rest and heal, but it also helps us stay alert and productive during the day. Unfortunately, many of us don’t get enough sleep because of our busy lifestyles or poor sleeping habits. So try to aim for at least seven hours (not six) of quality sleep each night. You’ll enjoy the possible benefits, such as improved focus and memory, better moods, and overall improved health.