How many hours of sleep do you need?

Finding the right balance when it comes to sleep is essential for health. Discover the vital importance of getting the right amount of sleep , avoiding both excess and deficit , to promote a balanced life .

Why is it important to get enough sleep?

Getting enough sleep is essential for your health , here are some of the reasons why:

• For physical recovery:

It is during the night that your body enters a state of deep rest where it can regenerate and repair itself . While you sleep , muscle and bone tissue rebuilds , cells regenerate , and injuries heal faster. Not getting enough sleep can compromise this recovery process , leaving your body feeling tired and less resistant to illness.

• For cognitive functioning:

Sleep plays a central role in memory consolidation and learning . During REM sleep , the brain processes information and experiences from the day. So, not getting enough sleep can impair your ability to concentrate and remember .

• For hormonal regulation:

The production of hormones that regulate several biological processes, including hunger and satiety , is influenced by sleep . Not getting enough sleep disrupts these mechanisms and increases the risk of overweight and obesity .

• For your cardiovascular health:

A study conducted in Nevada* found that, among 5,101 participants, those who slept very little , or 1 to 4 hours per night, were 2.4 times more at risk of cardiovascular disease , compared to those who slept 7 to 9 hours per night. A second study published in 2019 in the Journal of the American College of Cardiology ** confirms that insufficient sleep is detrimental to cardiovascular health . Indeed, sleep helps regulate blood pressure and maintain the health of blood vessels , so it is necessary to have a sufficient number of hours of sleep .

• For your emotional balance:

Reduced sleep hours can cause irritability , increased sensitivity to stress , and difficulty managing emotions .

How to determine how much sleep you need?

Determining the right amount of sleep you need can help you find your balance . Here are some tips to help you achieve this:

• Listen to your body:

Pay attention to the signals your body sends you: your energy level during the day, your general mood and your ability to concentrate are serious indicators of your sleep needs .

• Keep a sleep diary:

Use a sleep journal to gradually adjust your bedtime and wake-up times. If you feel tired when you wake up, move your bedtime forward by 15 minutes and see how it affects your energy and mood . You can find a sleep journal in our "30 Days to Peaceful Nights" program, which is included with the purchase of our Hovie Sleep Oil .

• Consider your lifestyle:

Different aspects of your lifestyle can influence the amount of sleep your body needs. For example, a job that requires irregular working hours may require more time for rest and recovery , as may people who lead active lifestyles and exercise regularly.

• Be flexible:

Your sleep needs can vary, especially depending on your age and various lifestyle factors such as stress or changes in routine . In fact, the hours of sleep needed differ depending on age:

• Infants (0-12 months): They need the greatest amount of sleep , up to 14 to 17 hours per day.

• Children (1-12 years): Children still need plenty of sleep to support their growth and development , they need 9 to 13 hours of sleep per night.

• Adolescents (13-18 years): Adolescents tend to have shifted circadian rhythms due to hormonal changes related to puberty and need 8 to 10 hours of sleep per night.

• Adults (18-64 years): Adults need 7 to 9 hours of sleep per night.

• Older adults (65 years and older): Older adults may have difficulty maintaining deep sleep due to age-related physiological changes. While this can vary from person to person, they generally need 7 to 8 hours of sleep per night.

Short Sleepers vs. Long Sleepers: Understanding the Differences in Sleep Hours

Two distinct categories are emerging in the world of sleep : short sleepers and long sleepers. These two groups have differences in their sleep needs and physiological characteristics. 

Little sleepers: 

Short sleepers need fewer hours of sleep than average to function. In fact, they can feel refreshed after just a few hours of sleep each night. These people are able to recharge their batteries even with minimal sleep . In addition, short sleepers may have shorter sleep cycles and better sleep quality than long sleepers .

Heavy sleepers:

In contrast, heavy sleepers need a significant number of hours of sleep to feel rested. They may struggle to function on less than eight hours of sleep per night. Heavy sleepers are often more sensitive to disruptions in their sleep cycle and may experience a drop in energy if their sleep is interrupted or reduced . They may also need additional hours of sleep to recover after nights of disturbed sleep .

Understanding these differences in sleep needs and physiological responses can help you tailor sleep management strategies.

What are the signs that you are not getting enough sleep?

A lack of sleep can manifest itself in different ways and it is important to recognize the most common signs :

• Fatigue and daytime sleepiness:

Feeling constantly tired during the day and experiencing sudden urges to sleep , even after a night's sleep , is one of the most obvious signs that you are not getting enough sleep.

• Mood swings:

A person who lacks sleep is more likely to experience irritability , emotional sensitivity , and mood swings . They may also feel more easily frustrated , stressed , or depressed.

• Difficulty concentrating and memorizing:

Limited sleep hours affect concentration , memory and decision making .

• Immune system disorders:

If you don't get enough sleep , it can weaken your immune system , making you more likely to get sick and recover more slowly.

• Weight gain:

Not getting enough sleep contributes to weight gain by disrupting hunger and satiety hormones . Additionally, fatigue can reduce motivation to exercise .

What are the risks of sleeping too much?

Sleeping too much can also pose health risks :

• Cardiovascular health problems:

The Nevada study of 5,101 participants* showed that people who slept more than average , 10 to 18 hours per night, were 7.2 times more at risk of developing cardiovascular disease than those who had a normal amount of sleep.

• Mental health issues:

Too much sleep may be linked to mental health conditions such as depression , anxiety , and mood disorders .

• Early mortality:

Research *** has also suggested that excessive sleep increases the risk of all-cause mortality , increasing this risk by 44% , making it more dangerous to sleep too much than to sleep too little.

Check out our article on sleep disorders to improve the quality of your sleep and take care of your health !

*Source: https://www.sciencedirect.com/science/article/abs/pii/S1389945717301326

** Source: https://www.jacc.org/doi/10.1016/j.jacc.2018.10.060

***Source: https://www.sciencedirect.com/science/article/abs/pii/S1769449320300911