Sleep Deprivation And Mental Health: How Much Sleep Do Adults Need?
If you’ve ever woken up in the morning feeling well rested and refreshed, you might have wondered about the length of your restful night of sleep. Did you get the often-cited eight hours? A full ten? Or maybe you felt great after only seven? While the recommended target for adults is between seven and nine hours, an individual’s optimal sleep duration can vary depending on several factors. Knowing how much time constitutes “normal sleep” or a good night’s rest for you is often a solid first step toward getting consistent, high-quality sleep. Below, we’re discussing the vital role of sleep in our lives, potential sources of sleep disruptions, and how much sleep adults (and children and teens) need each night.
The importance of sleep
High-quality sleep can be a crucial component of our mental health, physical well-being, and ability to function. Sleep helps facilitate the functioning of vital body systems, helping us learn, heal, and grow. When we struggle to get a good night’s sleep, we may experience significant challenges, including reductions in cognitive faculties, emotional regulation, and energy levels.
In a position statement published in the Journal of Clinical Sleep Medicine, the American Academy of Sleep Medicine outlines the potential adverse effects of sleep disruptions. They state: “Short-term sleep deprivation, long-term sleep restriction, circadian misalignment, and untreated sleep disorders can have a profound and detrimental impact on physical health, mental health, mood, and public safety.”
The mental health effects of sleep deprivation
Sleep disruptions and mental health challenges appear to be positively correlated. Research suggests that poor sleep quality can be associated with depression, anxiety, and stress. Further, the relationship between sleep and mental health is thought to be bidirectional, meaning that sleep disturbances can cause or worsen psychiatric disorders, and symptoms of psychiatric disorders can lead to or exacerbate sleep disturbances.
Additionally, when people are sleep-deprived, they may experience various physical complications—such as high blood pressure or weight gain, which could lead to physical illness. These potentially profound impacts of sleep deprivation highlight the need for each individual to understand their optimal sleep patterns and take steps to improve their rest if needed.
Causes of sleep deprivation
There are several potential reasons individuals may struggle to develop or maintain healthy sleep patterns. In some cases, sleep disruptions may be caused by a sleep disorder (e.g., insomnia, sleep apnea, or restless leg syndrome). Poor sleep can also be related to physical pain, such as muscle tension or joint pain. Additionally, as discussed above, mental health concerns—like anxiety, depression, or chronic stress—can often lead to poor sleep.
Some individuals experience disturbances in their sleep cycles due to shift work (work conducted outside of typical business hours), which is associated with high levels of insomnia. Other people struggle with sleep because of daily stressors. Worries about finances, health concerns, relationship conflict, or other challenges can keep people up at night.
If you believe you might be living with a sleep disorder or related condition, consider consulting with your doctor and/or a sleep medicine expert. A healthcare professional may help you identify the sources of sleep deprivation or irregular sleep patterns, then develop a plan for improving your rest quality.
How much sleep do adults need?
Sleep experts have conducted extensive research on the optimal amount of sleep for adults, examining the physical, cognitive, and emotional effects of various durations. The following are recommendations on optimal sleep duration for adults, children, and teenagers.
Seven to nine hours of sleep: sleep targets for adults
The experts at the AASM and SRS state that they do not yet know whether sleeping more than nine hours can contribute to health complications. However, their position statement does note that some adults may need more sleep than others. According to the researchers, individuals in early adulthood, people experiencing sleep debt, and adults living with certain illnesses may require more than nine hours.
Factors that may affect optimal sleep duration
Several potential contributors can affect the amount of sleep healthy adults need. First, an individual’s sleep schedule can fluctuate as they age. There is also evidence that genetics can play a role in sleep needs. Research suggests that individuals with a certain gene may be able to operate normally on less than seven hours of sleep.
A person’s activity level is another important factor in their sleep targets. People whose work is physically taxing may require more rest than the general population. For example, many experts suggest that elite athletes aim for the upper end of the seven- to nine-hour range, with one study suggesting that 8.3 hours may be ideal for these individuals.
How many hours of sleep do children and adolescents need?
We know now how many hours of sleep adults need each night, but how much sleep do young people need? The following are recommended sleep targets for adolescents and children:
- Children aged three to five: 10–13 hours per day (which may include daytime naps)
- Children aged six to 12: nine to 12 hours per day
- Teens aged 13 to 18: eight to 10 hours per day
Getting a healthy amount of sleep: sleep tips backed by research
As discussed above, good sleep hygiene may contribute to our health and ability to function. There are several ways to potentially increase your chances of getting enough sleep each night. The following are tips for cultivating healthy sleep habits.
Identify the amount of sleep that you need
At various ages, we may require different amounts of sleep. Sleep needs can vary based on other factors, as well. For instance, as mentioned above, genetic variations may contribute to differences in optimal sleep duration. This means that the amount of sleep you require may be personal to you. Finding out your optimal sleep length and then aiming to achieve it each night may help you better operate during the day and create a consistent sleep routine.
To learn more about your specific sleep needs, consider keeping a sleep journal. Jotting down information on your sleep duration and quality as well as factors like daytime stress and activity levels may help you identify patterns and create a healthy sleep-wake schedule. If you’d like more in-depth information about your sleep quality, you might use a sleep tracker. There are several apps, wearable devices, and other tools on the market that you may find useful.
Consider your sleeping posture
If you’re struggling to get consistent sleep, your “sleeping posture,” or your body position while sleeping, may be partially to blame. According to experts, sleeping on your stomach can cause neck and body pain, which may lead to low-quality sleep. Additionally, research suggests that the “provocative position”—in which a person is on their side with their legs misaligned—can cause spinal pain.
Sleeping on your back or side may help you avoid these complications. (If you’re sleeping on your side, you can avoid the provocative position by supporting your top leg with the bottom one in the fetal position.) If you’d like additional support in a new posture, consider placing an extra pillow under or between your knees or arms.
Maintain a restful environment
A calm, relaxing space may help you get to sleep faster and stay asleep. Research suggests that higher temperatures and humidity levels are associated with poor sleep quality. If you find that you get hot at night, try lowering your thermostat and running a fan. You might also want to use a dehumidifier.
There is evidence that exposure to blue light—which is emitted by phones and other screen-based devices—may interfere with the body’s ability to produce melatonin, the hormone that helps regulate our sleep-wake cycles. Consider removing screens from your bedroom, including laptops and TV screens. You may also want to ensure your phone is in another room when you wind down for sleep and during the night.
How therapy may help with trouble sleeping
Another approach that may help you foster restful sleep is seeking mental health care. If you’re looking for guidance regarding sleep disruptions or mental health concerns, consider working with a therapist. If locating a therapist in your area and then traveling to and from in-person appointments sounds overwhelming or wouldn’t suit your schedule, you might consider online therapy instead.
The potential benefits of asking an online therapist, “How much sleep do adults need?”
With an online therapy platform like BetterHelp, you can get matched with a licensed therapist from a large team of mental health professionals, which can increase your chances of connecting with someone who can address your specific sleep- or mental health-related concerns. Online therapy can be a more affordable option compared to in-person therapy as well, as virtual sessions typically cost less than in-office therapy without insurance.
The efficacy of mental health care through online therapy
The results of an increasingly large number of studies suggest that online therapy may be effective in addressing sleep challenges related to mental health concerns. For example, in a broad-based meta-analysis that included 10 total studies, the researchers suggest that online therapy programs for insomnia may lead to reductions in symptoms of anxiety and depression. The analysis also notes the ability of online therapy platforms to overcome common barriers to in-person therapy, including the “relative lack of therapists, time and geographic limitations, and high costs.”
Takeaway
Is sleeping for six hours enough?
According to the Centers for Disease Control and Prevention (CDC), the National Center for Health, the National Library of Medicine, the National Institute of Health (NIH), and Harvard Medical School, most healthy adults should sleep seven to nine hours a night. Older adults generally require less sleep after age 65, in which only seven to eight hours are required.
Sleeping less than seven hours a night is considered insufficient sleep, which can lead to challenges during the day, such as noticing that you feel sleepy at work or fall asleep in class. You may also notice changes in your overall health and wellness, such as mood changes. Frequently getting only a few hours of sleep is linked to heart disease, neurological disorders, and other risks, depending on the age groups affected.
What happens if you only get three hours of sleep for one night?
Only getting three hours of sleep a night can lead to mild to moderate sleep deprivation, which may cause cognitive challenges, difficulty being productive, and mood swings. You might also notice yourself almost falling asleep during the day or being fatigued as you go about your day. If you continue to lack sleep for more than one night, you may start to notice signs of more severe sleep deprivation, such as social withdrawal, anger, irritation, confusion, memory loss, and, in severe cases, psychosis. For this reason, reporting sleep problems to your doctor or your child’s doctor can be significant, ensuring you can access helpful services to reduce poor sleep quality and start understanding better sleep.
How can you tell if you're sleep-deprived?
You may be sleep deprived if you haven’t slept seven hours a night and are experiencing symptoms like a lack of energy, difficulty concentrating, and social withdrawal. Sleep deprivation is more common with sleep times around one to four hours a night, though you might experience it even if you get six hours of sleep. If you haven’t slept at all for over 24 hours, you are at a high risk of sleep deprivation. Talk to your doctor for support if you haven’t slept in over two days.
Can I survive on five hours of sleep?
Awakening after only five hours of sleep might make you feel groggy, as adults require seven to nine hours to rest fully. Five hours of sleep doesn’t give your body enough time to adequately go through all the sleep stages, including deep sleep.
What is hygiene sleep?
Sleep hygiene refers to the practices you use to improve your sleep and ensure you get enough sleep. Sleep hygiene practices can include behaviors like avoiding using your phone an hour before bed, not eating a heavy meal close to sleeping, and using relaxation techniques to fall asleep quicker. You can also practice sleep hygiene by changing your surroundings, such as making your bedroom more comfortable and temperature-controlled.
Which food hinders your ability to sleep?
Different foods impact people differently, depending on body type and health. Talk to a doctor or nutritionist to know which foods aren’t healthy for you. In general, you may also avoid having heavy meals or snacks within an hour of going to sleep.
What is the healthiest sleep aid?
Natural sleep aids may be healthy for some people, though medications can also be helpful, depending on one’s challenges in going to sleep. Melatonin is a natural sleep aid and compound the body already creates. Although it is offered over the counter at many stores, talk to your doctor about how much melatonin is best for you.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
How many hours of sleep do you need for mental health?
As an adult, you need at least seven hours of sleep a night for your mental and physical health. Getting less than seven hours a night can lead to mental health challenges and cognitive slowing. In addition, frequently being sleep deprived can lead to a higher risk of physical health conditions.
What is the minimum amount of sleep needed for brain function?
The minimum amount of sleep required for healthy sleep is seven hours for adults. Adults can benefit from seven to nine hours of sleep, but older adults may need only seven to eight hours. Teens and children need significantly more sleep than adults for brain function, so getting enough sleep can be important for cognitive functioning at school.
How many hours of sleep cause cognitive decline?
People may experience cognitive decline from sleeping less than seven hours or not sleeping at all at night. Being awake for over 24 hours significantly increases one’s risk of severe sleep deprivation. Younger individuals, like teens, especially require more than eight hours of sleep to be refreshed and cognitively function.
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