Everyone needs 8 hours of sleep every day is a myth. There's no one-size-fits-all approach to sleep. Sleep needs vary across different life stages. Newborns require 14-17 hours, while infants need around 12-15 hours. Toddlers need 11-14 hours, preschoolers 10-13 hours, and school-aged children around 9-11 hours. Teenagers typically need 8-10 hours, adults 7-9 hours, and seniors 7-8 hours.
Experts agree that few people can function normally on less than 6 hours of sleep. While some individuals may feel fine with less sleep, they've likely become accustomed to the negative effects of sleep deprivation.
The idea that naps should be avoided is another misconception. A short nap can help compensate for accumulated sleep debt. Studies show that short naps a few times a week can reduce the risk of cardiovascular and cognitive dysfunction.
Around 20 minutes is the ideal nap length, allowing the body enough time to recharge. Longer naps can lead to deep sleep and grogginess upon waking. Our bodies naturally experience an energy dip in the early afternoon, making a short nap more beneficial than pushing through until nighttime.
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Adults need 7-9 hours of sleep per day. Illustration generated by AI |
The belief that more sleep is always better is also false. While some struggle to get enough sleep, others regularly oversleep. Research has linked longer sleep durations to poorer health outcomes. For instance, a Canadian study tracking 276 adults over 6 years found an increased risk of obesity in both short and long sleepers (21% and 27% respectively) compared to those with average sleep durations.
This finding held true even after adjusting for age, sex, and initial body mass index. Some researchers suggest sleep duration can also influence mortality rates.
The notion that sleep deprivation can be fatal is largely a myth. In 1965, American researchers conducted a sleep deprivation experiment on 16-year-old Randy Gardner. He stayed awake for 11 days and 24 minutes (264.4 hours). By day two, Gardner experienced difficulty focusing his eyes. By day four, he had trouble concentrating, became irritable and uncooperative, and experienced hallucinations and paranoia.
By day six, his speech slowed, and by day seven, he slurred his words due to memory impairment. Paranoia returned on day 10, and by day 11, his facial expressions and voice were flat. Both his concentration and memory were significantly impaired. However, Gardner did not die and appeared to experience no long-term health problems.
However, it's important to note that excessive fatigue can have serious consequences, increasing the risk of accidents. Chronic sleep deprivation over months or years can contribute to health problems like cardiovascular disease, hypertension, obesity, type 2 diabetes, and some forms of cancer.
In general, adults should aim for 7-9 hours of sleep per day. Avoid caffeine and alcohol, don't overeat, and limit screen time before bed. Maintain a consistent wake-up time each morning, regardless of how much sleep you got the night before.
Anh Ngoc (Medical News Today)
