Myths About Sleep Series: I MUST GET 8 HOURS EVERY NIGHT

Figuring out how much beauty sleep you really need.

The Myth: 8 Hours is the Magic Number

For years, you have probably been told that 8 hours of sleep is essential for optimal health and performance. But is this a universal truth,  or just a widespread myth?

Many of my patients suffering from Insomnia carry this thought of getting the "PERFECT 8 HOURS EVERY NIGHT" with them when they come to my clinic, and they lose more sleep trying to pursue it. CHALLENGING THIS UNREALISTIC EXPECTATION is part of the Cognitive Behavioral Therapy for Insomnia (CBT-I) that I use for the treatment of Insomnia.

While 8 hours serves as a good average, individual sleep needs vary significantly. This article aims to dispel this "rumor" or "tsismis" and hopefully help you sleep better.

Individual Sleep Needs: It's Not One-Size-Fits-All

Several factors influence how much sleep you need:

• Age: Infants and children require significantly more sleep than adults. Teenagers also require more sleep than adults due to their ongoing physical and mental development.

• Genetics: Some people are naturally short sleepers, while others require longer periods of rest.

• Lifestyle: High stress levels, intense physical activity, or certain medical conditions can increase your need for sleep.

• Overall Health: Illnesses can impact sleep quality and duration.

AGE GROUP RECOMMENDED SLEEP DURATION

Infants (4-11 months) 14-17 hours

Toddlers (1-2 years) 12-15 hours

Preschoolers (3-5 years) 11-14 hours

School-age children (6-13 years) 10-13 hours

Teenagers (14-17 years) 9-11 hours

Adults (18-64 years) 8-10 hours

Older adults (65+ years) 7-8 hours

Quality vs. Quantity: Are You Really Resting?

It's not just about how long you sleep, but how well you sleep. You might spend 8 hours in bed, but still wake up feeling tired if your sleep quality is poor. The timing (which part of the day), regularity (how consistently the same time each day?), and efficiency (percentage of time asleep versus total time in bed) are also important.

The following may be affecting your sleep quality:

• Stress and anxiety: Worrying can make it more difficult to fall asleep or stay asleep.

• Diet and habits: Caffeine, alcohol, and large meals close to bedtime can interfere with sleep.

• Sleep environment: Is your bedroom dark, quiet, and cool?

• Sleep disorders: Conditions like sleep apnea or pain can disrupt sleep.

  
  

Finding Your Ideal Sleep Duration: A Personalized Approach

The best way to determine your Basal Sleep Need is to sleep and wake up naturally for 2 weeks until you find yourself waking up spontaneously without an alarm clock. If you can camp out in the woods with only the sun, moon, and stars as your light sources, the better.

This is probably not practical for most of us, so here's another way to do it:

1. Track Your Sleep: Use a sleep journal or app to record your sleep duration and how you feel each day.

2. Experiment: Gradually adjust your bedtime and wake-up time to see how different sleep durations affect your energy levels and mood.

3. Listen to Your Body: Pay attention to signs of sleep deprivation, such as fatigue, irritability, and difficulty concentrating.

4. Prioritize Consistency: Try to go to bed and wake up around the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle.

   
   

Key Takeaways

The "8-HOUR SLEEP" RULE IS A MYTH. Individual sleep needs vary based on age, genetics, lifestyle, and overall health. Prioritize both sleep quality and quantity. Track your sleep, experiment with different sleep durations, and listen to your body to find your ideal sleep schedule for optimal well-being.

Stop imposing the thought in your mind as you lie in your bed tonight, and soon, you'll be sleeping better.