Lifestyle
Unlock Better Health: How Much Sleep Do You Really Need?
Sleep is a vital component of our overall health and daily functioning. It’s the fuel that keeps our bodies and minds operating at their best. But how much sleep do we actually need?
The common notion that eight hours of sleep per night is necessary for everyone is not entirely accurate. In fact, the amount of sleep required varies from person to person. While some may need more than eight hours, others may function well with less.
However, it’s important to note that insufficient sleep can have negative impacts on our health. A recent study presented at the American College of Cardiology’s Annual Scientific Session revealed that getting less than seven hours of sleep per night is linked to a 7% increased risk of developing high blood pressure. Moreover, sleeping less than five hours a night is associated with an 11% higher risk.
“Most people need between seven and nine… That’s where it comes from,” says Shelby Harris, Psy. D., a clinical psychologist specializing in sleep medicine and the director of sleep health at Sleepopolis. The American Academy of Sleep Medicine (AASM) also recommends that healthy adults should sleep at least seven hours a night on a regular basis for optimal health.
Dr. Molly Atwood, Ph. D., assistant professor of psychiatry and behavioral sciences at Johns Hopkins Medicine, explains that a person’s sleep need is the number of hours they would sleep naturally — without external constraints or alarms — in order to wake up feeling rested and function the next day.
The distribution of sleep needs among adults resembles a bell-shaped curve, with the majority of people requiring between seven to nine hours. However, there are outliers on either side of the median. Dr. Atwood states, “Some people only need six and a half hours of sleep every night, whereas others may need more than nine hours to feel rested and function the next day.”
There are even some individuals who can function normally with just four hours of sleep per night due to a rare genetic mutation. However, these “short-sleepers” represent a tiny fraction of the population.
For the rest of us, regularly sleeping less than seven hours a night can lead to adverse health outcomes, warns the AASM. “When you go below six or seven hours of sleep, you start seeing a stronger association between sleep and health problems or death,” says Dr. Atwood. The risk increases the further you go below seven hours on a regular basis.
Quality of sleep and maintaining a consistent sleep schedule are also crucial. Dr. Andrew Varga, a neuroscientist and physician at the Mount Sinai Integrative Sleep Center, explains that during sleep, the body cycles through four different stages, broken down into REM (rapid eye movement) sleep and non-REM sleep. Most people go through three to five cycles a night, with the duration of REM sleep getting longer each subsequent cycle later in the night. This is referred to as the body’s “sleep architecture.”
Disruptions or abnormalities in sleep architecture can lead to poor sleep quality and, over time, sleep deprivation. Factors such as sleep disorders like insomnia or sleep apnea, stress, and underlying health conditions can all affect sleep quality.
Occasional sleepless nights are common and usually manageable by catching up on sleep over the next few days. However, chronic sleep deprivation can have serious consequences.
In the short-term, lack of sleep can cause cognitive deficits, such as delayed reaction time, poorer working memory, and difficulty paying attention or completing tasks. Mood can also be affected, with individuals feeling more irritable or down after a night of insufficient sleep.
Long-term, chronic sleep deprivation increases the risk of cardiovascular problems, including heart disease, heart attack, and stroke. Studies have also shown that people who habitually sleep less than six hours a night have a higher incidence of high blood pressure, kidney disease, and diabetes. It can also impact the immune system and affect metabolic functioning.
Dr. Atwood adds, “There’s more and more data coming out that it can increase your risk of cognitive issues as you get older, such as dementia.” Chronic sleep deprivation is also linked to an increased risk of mental health problems including depression, bipolar disorder, and anxiety.
The amount of sleep a person needs changes throughout different stages of life, and will vary slightly depending on the individual and their health, behavior, and environment. The AASM recommends the following sleep durations for different age groups:
* Infants (4 to 12 months) need 12 to 16 hours, including naps
* Children (1 to 2 years) need 11 to 14 hours, including naps
* Children (3 to 5 years) need 10 to 13 hours, including naps
* Children (6 to 12 years) need 9 to 12 hours
* Teenagers (13 to 18 years) need 8 to 10 hours
* Adults need 7 or more hours
You know you’re getting enough sleep if you wake up feeling refreshed and can function throughout the day without feeling an overwhelming need to sleep. If you’re getting the recommended amount of sleep but still feel tired, this could be a sign of poor sleep quality. Signs of poor sleep quality include waking up throughout the night, snoring, and nighttime breathing difficulties.
Getting enough sleep every night can be a challenge due to various factors such as work obligations, school, parenting, lifestyle choices, and poor sleep hygiene. In fact, one-third of adults in the United States report that they usually get less than the recommended amount of sleep.
If you’re struggling to get enough sleep, experts recommend avoiding screens for 30 minutes to one hour before bedtime and maintaining a consistent sleep schedule. If you’re still having trouble, it may be beneficial to consult a doctor or a sleep medicine expert.
Let us know what you think, please share your thoughts in the comments below.
Sleep and mood are intricately connected, and when one suffers, the other often follows. Poor sleep can lead to a decline in mood, and vice versa. Recent research has identified a supplement that may help address both issues simultaneously. L-5-Hydroxytryptophan, commonly known as 5-HTP, has shown promise in improving sleep quality and mood by leveraging the body’s natural serotonin production. Here’s how this uncommon supplement might be the key to better sleep and a brighter mood.
Understanding 5-HTP
5-HTP is a naturally occurring amino acid that the body converts into serotonin, a neurotransmitter that plays a crucial role in regulating mood and sleep.
“5-HTP is a naturally occurring amino acid that the body converts into serotonin, a chemical that acts as a neurotransmitter in the brain,” explains Clarinda Nataria Sutanto, PhD, an instructor at the National University of Singapore’s Food Science and Technology (NUS FST) program.
How 5-HTP Enhances Sleep
Supplementing with 5-HTP can improve sleep quality by modulating neurotransmitter levels involved in the sleep-wake cycle.
“Supplementation with 5-HTP can enhance sleep quality and promote a state of sleepiness by modulating the levels of these neurotransmitters involved in regulating the sleep-wake cycle,” Sutanto noted in a news release.
The Clinical Evidence
A 12-week clinical trial involving 30 adults aged 65 and over investigated the impact of 5-HTP on sleep quality and gut microbiota. The study found that 5-HTP increased gut microbiota diversity in participants with poor sleep patterns, which correlated with improved sleep quality.
“Results from this study provide scientific evidence supporting the beneficial effects of 5-HTP supplementation on sleep quality via modulation of the gut-brain axis, highlighting the bidirectional interaction between the gastrointestinal tract and the nervous system,” said Kim Jung Eun, an assistant professor at NUS FST.
The Gut-Brain Connection
The study underscores the significant relationship between gut health and sleep. Improving gut microbiota diversity appears to enhance sleep quality.
“Most of the serotonin found in your body is in your gut (intestines),” notes the Cleveland Clinic.
“About 90 percent of serotonin is found in the cells lining your gastrointestinal tract. It’s released into your blood circulation and absorbed by platelets. Only about 10 percent is produced in your brain.”
Impact on Depression
Another study highlighted the potential of 5-HTP in treating depressive symptoms. In a small trial involving 15 women with treatment-resistant major depressive disorder (MDD), participants received a daily dose of 5 g of creatine monohydrate and 100 mg of 5-HTP twice daily. After eight weeks, depression scores dropped by an average of 60 percent.
However, the study’s combination of two interventions means more research is needed to isolate the effects of 5-HTP alone.
Consult Your Doctor
If you’re dealing with chronic sleep issues and symptoms of depression, 5-HTP might offer some relief. Always consult your healthcare provider to discuss the potential risks and benefits of incorporating 5-HTP into your regimen.
This research into 5-HTP reveals promising avenues for improving both sleep and mood. By addressing the gut-brain axis and leveraging the body’s natural serotonin production, 5-HTP could be a valuable tool in your wellness arsenal. Always consult your healthcare provider before starting any new supplement to ensure it’s the right fit for you.
Let us know what you think, please share your thoughts in the comments below.
As we age, the lifestyle choices we make can significantly influence our health and well-being. While some factors like genetics are beyond our control, others are within our reach. Breaking certain habits before hitting 50 can pave the way for a healthier, happier future. Here are seven habits you should consider shedding before you turn 50, according to experts.
Neglecting Heart Health
Ignoring your heart health can be particularly detrimental as you age. Antreas Hindoyan, MD, a cardiologist at Keck Medicine of USC, emphasizes the importance of a balanced diet and regular exercise to reduce the risk of coronary artery disease.
“I can’t extol the benefits of cardiovascular exercise enough,” says Dr. Hindoyan.
Aim for 30 minutes of moderate-intensity cardiovascular activity, such as walking, five times a week, or 25 minutes of vigorous activity at least three times a week.
Slacking on Dental Hygiene
Maintaining good dental hygiene becomes increasingly crucial as you approach 50. Deborah Gordish, MD, highlights the connection between poor dental health and coronary disease.
“You might have told your young ones to practice good dental health,” says Dr. Gordish. “That’s increasingly important for those over 50, too.”
Elevating your oral hygiene now can reduce the risk of gum disease and its associated health issues in the future.
Continuing to Smoke
Quitting smoking at any age yields significant health benefits. According to Johns Hopkins Health,
“In as little as 24 hours of stopping smoking, there is a decrease in risk of a heart attack.”
Long-term benefits include a nearly 50% reduction in the risk of dying early for middle-aged smokers who quit.
Ignoring Weight Management
Maintaining a healthy weight is essential for mobility and overall wellness in your 50s. Dr. Gordish acknowledges the challenge due to a slowing metabolism but emphasizes the importance of setting goals to reduce abdominal and central fat.
“It requires a combination of diet and exercise, so eat those veggies,” she advises.
Eating Poorly
Adopting a nutritious, whole-food-based diet can have lasting benefits. The National Institute on Aging (NIA) recommends the Mediterranean-style eating pattern, which includes fresh produce, whole grains, and healthy fats.
“Even if you haven’t thought much about healthy eating until recently, changing your diet now can still improve your well-being as an older adult,” says the NIA.
Consult your doctor for personalized dietary advice.
Letting Stress Take Over
Chronic stress can have severe health implications. Dr. Gordish suggests learning relaxation and stress-management techniques to cope with life’s challenges, especially as many 50-year-olds juggle responsibilities for both older children and elderly parents.
“Yoga, meditation, or simply a daily relaxing walk can become your favorite new routine,” she recommends.
Not Getting Enough Sleep
Quality sleep is vital for health and wellness after 50. The NIA advises aiming for at least seven hours of sleep each night and offers several tips for better sleep hygiene.
“Try to fall asleep and get up at the same time each day. Avoid napping late in the day, as this may keep you awake at night,” suggests the NIA.
Incorporating regular exercise and mindfulness meditation can also improve sleep quality.
Breaking these seven habits before turning 50 can set you on the path to a healthier, more vibrant life. By focusing on heart health, dental hygiene, smoking cessation, weight management, nutritious eating, stress reduction, and quality sleep, you’ll be better prepared to enjoy your golden years to the fullest.
Let us know what you think, please share your thoughts in the comments below.
Taking care of your mental health is just as crucial as maintaining your physical health. In today’s fast-paced world, the pressures of daily life, coupled with global conflicts and political issues, can weigh heavily on your mind. While self-care might seem like the latest wellness trend, it’s essential to integrate activities that support both mental and physical well-being. Here are ten unexpected ways to improve your mental health right now, based on expert advice.
Establish a Routine
Having a daily routine can bring a sense of order and stability to your life. Dr. Pooja A. Patel, founder and elder care consultant at Aging Together, emphasizes, “Creating a healthy routine with good habits can greatly improve one’s mental health as it provides direction, consistency, and stability.” Without a routine, you may experience anxiety and depression due to a lack of purpose and control.
Boost Serotonin Naturally
Serotonin is a key chemical in your brain and gut that regulates various functions, including mood and happiness. According to Naveen Khalfan, a licensed marriage and family therapist at Headspace, activities like spending time in the sun, meditating, running, or immersing yourself in nature can naturally boost your serotonin levels. “These activities help your brain produce more serotonin, promoting a sense of calm, happiness, and emotional stability,” Khalfan says.
Try Bilateral Stimulation Techniques
Bilateral stimulation can help you manage stress and calm your mind. Mallorie Rodgers, MA, LPC, explains, “This is a fancy term for what modern psychology research has shown clearly—when both sides of the brain take turns being activated, emotion regulation can be more easily accessed.” Simple activities like walking or butterfly tapping can serve as effective forms of bilateral stimulation.
Practice Mindful Meditation
Mindful meditation helps you stay present and reduce negative thoughts. Zack Goldman, LCSW, owner of Solid Ground Psychotherapy, notes, “Mindfulness meditation helps individuals stay present and reduce rumination, which is often associated with anxiety and depressive states.” By focusing on the current moment, you can achieve greater emotional health over time.
Release Endorphins
Endorphins are natural chemicals your body releases to relieve pain and reduce stress. Naveen Khalfan suggests activities like laughing, eating dark chocolate, or engaging in high-intensity interval training (HIIT) to release endorphins. “When endorphins are released, they create a sense of euphoria, help manage pain, and reduce anxiety,” Khalfan explains.
Engage in Mindless, Repetitive Tasks
Mindless and repetitive tasks can give your brain a much-needed break. Tirrell De Gannes, Psy. D, states, “The incorporation of physical activity that is not overly strenuous, like mindless, repetitive tasks, engages parts of the mind that simulate a sense of calm.” Activities such as gardening or weed-pulling can help you achieve a relaxed state similar to “road hypnosis.”
Spend Time in Nature
Being in nature can have a profound impact on your mental well-being. The sights, sounds, and smells of the natural world can help reduce stress and improve your mood. Whether it’s a walk in the park or a hike in the mountains, spending time outdoors can be incredibly rejuvenating.
Connect with Loved Ones
Social connections are vital for mental health. Spending time with friends and family can provide emotional support and reduce feelings of isolation. Make an effort to reach out to loved ones, whether it’s through a phone call, video chat, or in-person visit.
Practice Gratitude
Focusing on what you’re grateful for can shift your mindset from negative to positive. Keeping a gratitude journal or simply taking a few moments each day to reflect on your blessings can improve your overall outlook on life.
Get Creative
Engaging in creative activities like painting, writing, or playing music can be therapeutic. These activities allow you to express yourself and can serve as a healthy outlet for your emotions.
Taking steps to improve your mental health doesn’t have to be complicated. By incorporating these unexpected yet effective strategies into your daily life, you can enhance your well-being and better cope with the stresses of modern life. Remember, prioritizing your mental health is not just a trend—it’s a necessity.
Let us know what you think, please share your thoughts in the comments below.
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Ess
April 16, 2024 at 11:19 am
Nothing is said about how napping during the day contributes to overall sleep requirements.