How Much Sleep Do You Really Need?

We've all heard at least eight hours, is that really true?

The answer actually isn't the same for each person.  The amount of sleep that YOU need depends on:

• Your age
• Your health
• Whether you are overweight
• Your genetics

According to the National Sleep Foundation, there are two important factors when it comes to the amount of time you sleep:

1. Your basal sleep need - the amount of sleep your body needs on a regular basis for optimal performance
   
2. Your sleep debt - the accumulated sleep that is lost to poor sleep habits, sickness, awakenings due to environmental factors or other causes

Basal sleep needs for different age groups are summarized in the following table:

So if you're an adult, you need about 8 hours.  Some people are fine and productive on only 7 hours, some need more.  

Then you need to factor in your sleep debt, basically the amount of extra time your body may need to "catch up" on lost sleep.  Be sure to catch up on a regular basis.

Problems association with lack of sleep
There are several problems associated with getting too little sleep:

• Increased risk of drowsy driving
  
• Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
  
• Increased risk of diabetes and heart problems
  
• Increased risk for psychiatric conditions including depression and substance abuse
  
• Decreased ability to pay attention, react to signals or remember new information

So you definitely don't want to go with too little sleep for too long.  But there is also evidence that shows that sleeping too long also has its own health risks.

How do I know how much sleep is best for me?
To begin a new path towards healthier sleep and a healthier lifestyle, begin by assessing your own individual needs and habits. See how you respond to different amounts of sleep. Pay careful attention to your mood, energy and health after a poor night's sleep versus a good one. Ask yourself, "How often do I get a good night's sleep?" If the answer is "not often", then you may need to consider changing your sleep habits or consulting a physician or sleep specialist. 

To pave the way for better sleep, experts recommend that you and your family members follow these sleep tips:

• Establish consistent sleep and wake schedules, even on weekends
  
• Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
  
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool
  
• Sleep on a comfortable mattress and pillows
  
• Use your bedroom only for sleep and sex (keep "sleep stealers" out of the bedroom – avoid watching TV, using a computer or reading in bed)
  
• Exercise regularly
  
• Avoid caffeine and alcohol products close to bedtime and give up smoking

If you or a family member are experiencing symptoms such as sleepiness during the day or when you expect to be awake and alert, snoring, leg cramps or tingling, gasping or difficulty breathing during sleep, prolonged insomnia or another symptom that is preventing you from sleeping well, you should consult your primary care physician or find a sleep professional to determine the underlying cause. You may also try keeping a sleep diary to track your sleep habits over a one- or two-week period and bring the results to your physician.

The way you sleep affects just about every aspect of your life, so do whatever necessary to get the sleep you need.

(Source:  National Sleep Foundation)