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How Much Sleep Do We Actually Need?

You’re watching late night TV and you feel guilty because you know you have to rise and shine for work at 7 am.  You tell yourself all you really need is 5 or 6 hours of shut-eye. But is that enough for you to stay alert during morning traffic and a full 8-hour workday?

Taking Energy Drinks and Noon Naps?

The fact is, most of us spend about a third of our lives sleeping. Trying to figure out how much sleep we need hinges on a variety of factors. According to the National Sleep Foundation, there is no ideal number of hours a person needs to sleep. Instead there are only guidelines to help you determine how much sleep you may need. If you consume caffeine or energy drinks to keep you from nodding off at work, you may need to skip the late night TV and go to bed earlier (or get more exercise). The same holds true if you find yourself catching ZZZs during your lunch hour.

Basal Sleep vs. Sleep Debt

Basal Sleep is what you need on a regular basis to “run on all cylinders.” Sleep Debt is the sleep you lose due to poor sleep habits, sickness, or other causes. Studies reveal that most healthy adults need 7 to 8 hours of basal sleep. But if you’ve fallen behind on your sleep due to a late night party or bad cold, you might need to catch up with more sleep to erase your Sleep Debt. A University of Pennsylvania article by Hans Pa Van Dongen, Naomi L Rogers and David F Dinges addresses Basal Sleep and Sleep Debt in almost excruciating detail. The bottom line: Not getting enough sleep (less than 6 hours) can lead to all sorts of problems. For one, your BMI (Body Mass Index) will go up, since sleep deprivation will cause you to eat more. You may even elevate your risk of diabetes and heart problems, as well increase your risk of psychiatric conditions, like depression. Failing to “catch up” on your sleep can affect your ability to focus or recall new information.

The Happy Medium

Surveys of over 1 million adults conducted by the American Cancer Society revealed that people who slept 7 hours fared better healthwise after six years than those who slept more and less. Another group of researchers found that those who slept just 6 hours had reaction times consistent with a blood alcohol level of 0.1 percent. Individuals who only got 4 hours of sleep actually dozed off during their cognitive tests. The takeaway: Those who routinely sleep less than 7 hours may experience cognitive problems; late sleepers (more than 8 hours), may raise their risk of heart disease, obesity and diabetes.



Read more: Anxiety, Depression, General Health, Health, Heart & Vascular Disease, High Blood Pressure, Insomnia, Mental Wellness, Obesity, Stress, , , , , , , , ,

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Alex A. Kecskes

As owner/president of AK CreativeWorks, Alex A. Kecskes is a national award-winning writer/blogger/journalist who has written over 2,000 published articles on health/fitness, "green" issues, careers, consumer tech, arts/entertainment and many other topics. He also writes web content, ads, brochures, sales letters, mailers and scripts for national B2B and B2C clients. Follow Alex on twitter at


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2:42AM PDT on Oct 17, 2014

Whoa - according to this, I've been sleep deprived for many, many years. 5-6 hours a night was all I needed when I was in my 20's. Now, it's 6 hours most nights. I guess I need to turn over and go back to sleep for an hour to get it to 7 hours a night.

My husband is worthless and a grouch if he doesn't get at least 8 or nine hours a night.

5:49AM PDT on Aug 15, 2014

If it weren't for my senior cat waking me in the wee hours, I could easily sleep 7-8 hours a night. As it is, I'm lucky to get 6, but it's usually closer to 5. Not enough, and I do feel sleep-deprived and tired during the day.

4:07AM PDT on Aug 12, 2014


8:38AM PDT on Aug 9, 2014

I feel and function best with nine or more!

5:37AM PDT on Aug 6, 2014

I sleep normal hours, 7-8, but my husband sleeps a lot longer and seems to be miserable otherwise. We are all unique. Thanks for the article.

3:08AM PDT on Aug 6, 2014

Thank you

12:47AM PDT on Aug 6, 2014

Adequate sleep is necessary for everyone. 8 hours sleep is mandatory for everyone. So, take proper sleep and stay fit and healthy.

12:00AM PDT on Aug 6, 2014

I just seem to be driven to stay up late, it sucks to have to get up early

6:27PM PDT on Aug 5, 2014

have heard 7 hours the best before but do like to get my 8 hours if I can - suits me or maybe I am just old fashioned - whatever thank you

6:25PM PDT on Aug 5, 2014

I'll take all I can get.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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