I Thought I Needed 8 Hours of Sleep

Sleep has been getting so much more attention in the media lately - and rightly so! Good quality sleep is crucial for our physical and mental well-being.

With society’s new-found emphasis on sleep, many adults worry about whether they are getting enough sleep. You may have read articles that have you believe that you must get 8 hours of sleep or your health will suffer major consequences. These reports might have you concerned about increased risks of cancer, Alzheimer's, and other frightening outcomes. Thankfully, this is really not the full story.

So how much sleep do we really need? The truth is, it’s not a simple answer. It’s different for everyone.

The National Sleep Foundation recommends that most adults need between 7-9 hours and most older adults need 7-8 hours of sleep. But here’s the important part - there is a great deal of individual variability in sleep need. The amount of sleep that’s right for you might be very different from the amount that’s right for someone else. This variability is likely due to a combination of your genetics, health conditions, and environment.

So what’s the take-away from all of this? While prioritizing sleep is important for your health, there is no one set goal for how much you should be sleeping. If you are getting 7 hours of sleep most nights and you’re feeling good, then there’s no need to be concerned. It's also completely normal to experience some night-to-night variation in your sleep duration. If you typically need 7 hours to feel refreshed, some nights you might sleep a bit less and others a bit more. Your job is to set it and forget it, so to speak. Focus on what you can control - creating a relaxing wind down routine for the evening and having a fairly consistent bedtime and wake time each day - and then trust your body to get the sleep it needs.

Some of this is easier said than done. If you notice yourself having a hard time letting go of worries about the number of hours of sleep you’re getting, or struggling with a sleep disorder like insomnia, you may benefit from reaching out to a behavioral sleep medicine specialist. You can find licensed providers in your state by searching cbti.directory and the Society of Behavioral Sleep Medicine’s directory. If you’re located in Colorado or Illinois, you can also visit mindfulhealthpsychology.com to schedule a free consultation for treatment with me, Dr. Liz Culnan.

References:

1. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Ware, J. C. (2015). National Sleep Foundation’s updated sleep duration recommendations. Sleep health, 1(4), 233-243.
2. Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., ... & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591-592.