How Much Sleep Do You Really Need?

Getting too much sleep is hazardous to your health — it may lead to higher risk for obesity, diabetes, and premature death. We’ve been brainwashed to think we need 8 hours of sleep a night, but sleep requirements vary greatly by age, stress level, and health. In fact, research suggests 7 hours might be the ideal amount of sleep the average adult needs per night, and getting 8 or more hours can lead to increased mortality — even more so than too little sleep!

All this talk about how we are sleep deprived and how we need more sleep is enough to, well, put me to sleep. Even the good folks here at MoneyWatch (including my boss!) have pounded the table that “improving job performance may be as easy as getting a good night’s sleep” and that “getting a good night’s sleep is the single best way you never thought of to improve your abilities and human capital literally overnight.”

Hogwash! Not only can too much sleep be bad for your health, it can rob you of your other 8 hours. If you work 8 and sleep 9, that only leaves 7 hours for you to pursue your goals and live your life. Every hour, minute, and second you sleep more than you need to is a complete waste of time and your life.

Too little or too much sleep can lead to low energy and mental sluggishness. Your goal is to get an optimum amount of sleep, which I define as the least amount of sleep possible while still feeling physically energized and mentally alert. So how do you know how much sleep you need? Test, test, test. Here’s what to do:

Step 1

Start with 8 ½ hours of sleep. Make sure you get the full 8 ½ hours. No more and no less.

Step 2

The next day, complete the Sleep Optimization Form. This is a simple form to gauge how you feel (physically and mentally) at different times during the day. Because stress, eating habits, and a host of other factors can influence our energy levels and outlook, try to keep all other variables constant (i.e., unchanged as possible).

Step 3

Repeat Steps 1 and 2 for four nights in a row.

Step 4

Reduce your sleep by 30 minutes and start the sleep/test process again for four nights in a row. Keep cutting your sleep in Step 1 by 30 minutes until you reach 7 hours.

Step 5

Analyze the data. Review your Sleep Optimization Form and identify which days you felt the best (based on higher scores). If you find that you feel good on 8 ½ hours of sleep, but you also feel good on 7 ½ hours of sleep, you’ve just saved yourself an hour a night and given yourself an extra 30 hours a month to create something.

If you really want to get fancy, you can test 15 minute increments (e.g., 7 hours and 45 minutes versus 8 hours). Remember, we’re trying to identify the absolute minimum amount of sleep you need because every minute you aren’t sleeping is another minute for you.

Now I just hope I don’t lose any sleep over contradicting my boss…

If you’re interested in using your other 8 hours to get your finances in shape, you can download my free eBook/audiobook “Plan Z: How to Survive the 2009 Financial Crisis (and even live a little better).”

(Image of woman sleeping by planetchopstick, CC 2.0)

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Read more: Health, sleep, sleep better, sleep myth, too much sleep

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

Carol B.

9:42PM PST on Nov 7, 2011

does not fit me at all

send a green star

Brigid C.

1:59PM PDT on Oct 10, 2011

MY sleep is a lot determined b y our convent scheduleand frankly even if it weren't I don't fancy messing about with this testing

Mary B.

7:59PM PDT on Oct 8, 2011

Yeah right. Like we're clocks with a snooze button we can push to make sure we get exactly 81/2 hours of sleep.I don't know who wrote this article, but I bet he did not grow up with a connection to the natural world.

Faith P.

3:05PM PDT on Oct 7, 2011

i'm pretty sure my 6 1/2 to 7 aren't cutting it... i'm constantly tired! and i really don't feel like sleep is a waste of time at all, i like sleeping!

heather g.

12:34AM PDT on Oct 7, 2011

I also don't agree with the contents of this article. In fact, I recently asked my doctor whether I was sleeping too much. So rightly, he pointed out that 90% of people are not getting enough sleep (more especially working mothers, singles, and those who put in a lot of overtime, even shifts). Those days are gone - I'm happy in dreamland !

Ke Jia C.

11:17PM PDT on Oct 5, 2011

This article does not mention about age. A person at different stages in life (infant, teenager, adult, etc...) need different amounts of sleep.

Also, you said your boss encourages a good nights sleep. He did not say, a long nights sleep. They can mean different things!

But besides that, I do agree a person can get too much sleep. Sometimes there will be a day where I slept in too much, and I can feel it for the whole day!

A W.

9:56PM PDT on Oct 5, 2011

I think this article is hogwash. I didn't see any references for research done. Many other studies have shown that too little sleep leads to many health issues not to mention increased risk for accidents.

Diane B.

8:24PM PDT on Oct 5, 2011

I have the luxury of sleeping as long as I want. I go to bed anywhere from 11pm to 2 am.No matter what time I get to sleep, I usually wake up after 8 hours.

M. M.

10:15AM PDT on Oct 5, 2011

Interesting article! =)

nahia l.

6:40AM PDT on Oct 5, 2011

"Every hour, minute, and second you sleep more than you need to is a complete waste of time and your life" WHAT??? Did I just read this sentence for real??? Instead of reducing your sleep, what about WORKING LESS? What about "every hour, minute, and second you spend making big inhumane corporations, banks and greedy companies richer is a complete waste of your time and you life"?? I don't like to sleep too much as I don't feel well after, but i think the human body is wise and if it makes you sleep more some days, it is for some reason.