Maintaining Mental Health: How Much Sleep Do Adults Need?

Sleep is an important yet often overlooked component of mental and physical health. The amount of sleep you get can impact how you process information, react to events, and interact with others. Answering the question, “How much sleep do adults need?” may vary from person to person and can involve many factors, including how active you are during the day. However, most adults need approximately seven to nine hours of sleep each night. If you struggle to get enough sleep, it may be beneficial to speak to your doctor about whether you could have a sleep disorder. Working with a licensed therapist to address stress and any underlying mental health conditions can also be helpful.

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The science of sleep

On the surface, sleep can seem like a relatively simple part of life. However, there tends to be more to quality sleep than simply closing your eyes at night. After you fall asleep, the normal sleep cycle is generally made up of two phases of sleep, rapid eye movement or REM sleep and non-REM sleep. Over the course of one night, you may cycle through REM and non-REM sleep four to six times, with the cycle starting over every 80 to 100 minutes. 

When you first fall asleep, you typically enter a non-REM sleep cycle that comprises three stages. The first stage is generally the transition between being awake and falling asleep. Once you fall asleep, you usually enter the second stage of non-REM sleep, which is a light phase of sleep. 

The third stage can be seen as deep sleep or slow-wave sleep. After a cycle of non-REM sleep, the body may enter a REM sleep cycle, which is normally characterized by an increase in eye movement and brain activity. The REM phase tends to be when most dreaming happens, and the brain may be as active as when you are awake. 

Recommended sleep duration for adults

Getting enough sleep can be a critical part of maintaining brain function and improving mental health. Sleep usually allows the brain to regenerate so that it can function as it should, and a lack of sleep or poor sleep quality can lead neurons to malfunction or not work properly. This may impact how a person behaves or perceives the world. 

Other impacts related to a lack of sleep include the following: 

• Mood swings and irritability: Not getting enough sleep may contribute to vast changes in mood and overall irritability, as it tends to be more challenging to regulate emotions without sleep.  
• Cognitive impairment: The ability to complete complex mental tasks or be productive at work or school can be impacted by a lack of sleep. 
• Anxiety and stress: Studies show that sleep loss may lead to an elevation in worry and an inability to react to emotional arousal that can contribute to symptoms of anxiety. During times of sleep deprivation, stress may be exacerbated as well. 
• Depression: Sleep deprivation and sleep loss can be linked to depression symptoms and may be attributed to the neurochemical changes within the brain that can accompany sleep loss. 

Factors affecting sleep quality and duration

Sleep quality can be as important for mental health as the number of hours a person sleeps each night. Ensuring that you are getting an adequate amount of high-quality sleep can be an important part of maintaining physical and mental health. Factors that may affect sleep quality and duration can include the following: 

• Stress: High levels of stress can make it challenging to fall asleep and stay asleep. When you are stressed, you may experience a fight-or-flight response that can elevate your heart rate and focus, which can inhibit relaxation and sleep. 
• Lifestyle factors: Lifestyle factors, such as eating habits and exercise, can also impact sleep duration and quality. Getting daily exercise can improve sleep quality and reduce the impact of certain sleep disorders. Reducing alcohol consumption and caffeine intake before bed may also positively impact sleep.  
• Environmental factors: The room where you sleep can play an important role in how well you sleep at night. Light, temperature, and sound can all impact sleep quality. 

Although these factors can impact the quality and duration of your sleep, they also can serve as a foundation for improving sleep habits. You may be able to get a better night’s sleep by developing a cohesive sleep plan designed to maximize good sleep habits and reduce factors that inhibit sleep. A doctor or mental health professional can provide you with additional strategies to improve sleep over time.

Strategies for improving sleep

Improving sleep quality and duration can seem challenging, but various sleep hygiene practices can help you get a good night’s sleep, including those discussed below. 

Establish a sleep schedule

Developing a consistent sleep schedule generally allows your body to acclimate to a consistent sleep-wake cycle, which may make it easier to fall asleep and stay asleep throughout the night. You can create a sleep schedule by going to bed and waking up at the same times each day, even on weekends or days off. This may also involve developing a routine for winding down and following it at the same time each evening. The goal of setting up routines like this is usually to signal to the body and mind that it is time to sleep. 

Improve your sleep environment 

Where you sleep may play an important role in how you sleep. It’s usually best to sleep in a dark room that is free from loud or distracting noises, which can make it challenging to fall asleep. If you live in a home that is typically noisy or that has bright lights outside the window at night, it may be beneficial to use a sound machine and hang blackout curtains. Studies have shown that temperature and humidity can also play a role in how well you sleep, and maintaining a temperature that is not too hot or too cold can make it easier to get a good night’s rest. 

Avoid stimulants, alcohol, and food 

Stimulants like nicotine and caffeine can make it challenging to fall asleep, especially when they are consumed right before bedtime. These chemicals usually stimulate the brain and increase heart rate, which can keep you awake. In addition to avoiding stimulants, alcohol can also make it hard to get quality sleep. While alcohol may help you fall asleep, it usually causes poor sleep quality throughout the night. 

Eating large snacks or a full meal right before bed may also inhibit quality sleep. Digestion typically requires a lot of energy, which can make it difficult to fall asleep on a full stomach. It may also be beneficial to avoid certain food types before bed, such as spicy foods or foods that may lead to indigestion. Indigestion or heartburn symptoms can make it harder to fall asleep and stay asleep throughout the night. 

Avoid screen time

Avoiding screens in the time leading up to sleep can be beneficial and may improve sleep quality. Using screens or technology before bed may increase alertness and brain activity. The light emitted from these devices can impact circadian rhythms and make it more challenging to get quality sleep. 

Practice relaxation techniques 

Relaxing and reducing stress before bed may play a key role in falling and staying asleep. Relaxation techniques may include deep breathing, meditation, yoga, or other mindfulness practices. These techniques can be practiced as part of a bedtime routine and may be easy ways to prepare for sleep. 

Recognizing and addressing sleep disorders

While some sleep problems can be seen as minor and may be addressed through simple lifestyle changes, others tend to be more complicated and may be considered sleep disorders. Common sleep disorders include insomnia, sleep apnea, and restless legs syndrome. Depending on the sleep disorder, treatment may vary and could include a CPAP (continuous positive airway pressure) machine, prescription medication, and therapy. 

For insomnia in particular, it can be beneficial to work with a mental health professional. A therapist may help you develop mindfulness and relaxation techniques, and they may use therapeutic techniques like cognitive behavioral therapy (CBT) to reduce negative thought processes that may contribute to disrupted sleep patterns. 

Commuting to a brick-and-mortar therapy office for an in-person therapy session can be challenging. With online therapy, you can attend a therapy session from anywhere with an internet connection. Online therapy can also give you more flexibility when searching for a therapist who has experience helping others with sleep challenges. 

According to a 2022 study, online CBT can be an effective way to improve sleep and reduce the symptoms of insomnia. Whether you prefer in-person or online treatment, both options tend to be equally effective.