We’ve been hearing it for years: seven to nine hours of sleep is the recommended best for adults. But lately, experts have been honing their understanding of the ideal length of a night’s sleep, and they’re changing their tune…a little.
According to the Wall Street Journal, sleep scientists are now taking into account a bunch of recent research that shows Americans on average are sleeping less than they did in the past.
Doctors and sleep experts don’t all agree. But several recent studies indicate seven hours is the right amount of sleep, not the typically touted eight, for certain cognitive and health affects.
It’s well known that not getting enough sleep can cause all sorts of mental, emotional and physical problems. And in our last blog, we discussed the potential drawbacks of getting too much sleep.
According to the National Sleep Foundation, Americans need an average of seven hours and 13 minutes of sleep to be at their best. On an average weekday, they sleep about six and a half hours and slightly less than seven and a half on weekends. Nearly 70 percent say they get less sleep than they need on weekdays.
Some research has found that people who sleep between 6.5 and 7.4 hours experience the lowest rates of mortality and illness and the best cognitive function and alertness. Some researchers say any extra hours of sleep beyond seven are simply not beneficial and others have even suggested that eight hours or more could be hazardous.
Others take issue with these claims, saying the body sleeps as long as it needs and then wakes itself. Some warn that these studies show association but not causation—and people who sleep longer may be doing so due to other factors that significantly impact their health. Also, things like culture and genetics may play a role in the amount of sleep an individual needs.
The research continues, and perhaps we’ll know more in a year or so. A panel of medical specialists and researchers funded by the Centers for Disease Control and Prevention is reviewing scientific literature on sleep to develop new recommendations expected in 2015.
In any case, common sense tells us it’s a good idea to pay attention to your sleep habits and evaluate how you feel after different amounts.
Experts say you should be able to determine your optimal amount of sleep on a three-day to one-week trial. Don’t use an alarm clock and conk out when you’re tired, refraining from too much caffeine or alcohol and avoiding electronic devices within about two hours of bedtime. Track your sleep and, if you feel refreshed and alert during the day, you’ve most likely discovered your optimal sleep time. Ta-da!
Of course, before you do this, make sure you’re lying on a comfortable mattress.
Sleep Tight, Urbanites!