Do You Really Need 8 Hours of Sleep Every Night? | Body Stuff with Dr. Jen Gunter | TED
In today's fast-paced world, where we juggle multiple responsibilities and constantly strive for productivity, sleep has become more critical than ever. We often hear the familiar advice that adults should aim for at least 8 hours of sleep every night, but is this really true for everyone? In this article, we'll delve deeper into the nuances of sleep and explore what you really need to ensure good health and well-being.
Understanding the Flaws in Our Perception of Sleep
Our obsession with sleep is evident, with numerous products and services claiming to help us sleep better. We've become fixated on the idea that not getting enough sleep could be detrimental to our health and longevity, leading to diseases such as Alzheimer's and high blood pressure. While there's some truth to these claims, the messaging often oversimplifies the complex nature of sleep.
One of the biggest flaws in this messaging is that it's not entirely accurate. While 7-8 hours of sleep is recommended for adults, this is just an average, and there's a range of sleep that people need. Some adults can function well on just six hours of sleep, while others may require more than eight hours. Focusing solely on the number of hours we sleep can lead to unrealistic expectations and anxiety, causing more sleep problems.
Another flaw in our perception of sleep is that it's become counterproductive, particularly for those who struggle with sleep. The proliferation of sleep-tracking devices has led to the emergence of a condition called orthosomnia, where people become obsessed with achieving perfect sleep. This preoccupation can cause more sleep problems and even lead to anxiety and insomnia.
What Experts Say About the Ideal Sleep
So, if we shouldn't focus solely on the number of hours we sleep, how can we determine what we really need? According to Dr. Colleen Carney, a psychologist and head of the Ryerson University Sleep Lab, there are some basic questions we can ask ourselves. Do we feel reasonably well-rested during the day? Do we generally sleep through the night without disturbances? If we wake up, do we fall back asleep easily? Can we stay awake through the day without involuntarily falling asleep? If we answer yes to all three, we probably don't need to worry about our sleep.
It's essential to note that everyone's sleep needs are different, and what works for one person may not work for another. Some people may feel well-rested with just six hours of sleep, while others may require more than eight. It's also important to understand that sleep quality is just as important as the quantity of sleep. Ensuring a comfortable sleep environment, limiting caffeine and alcohol intake, and reducing screen time before bed can all contribute to better sleep quality.
The Role of Cognitive Behavioral Therapy for Insomnia (CBT-I)
While we may not need to obsess over the number of hours we sleep, it's crucial to address any underlying sleep problems that could be affecting our health and well-being. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective therapy that doesn't involve any medications and has a low failure rate. It helps individuals identify and challenge negative thoughts and beliefs that can interfere with sleep and teaches practical strategies to improve sleep quality.
Final Thoughts
Sleep is undoubtedly critical for our physical and mental well-being, and we must take steps to ensure we're getting enough quality sleep. However, our obsession with achieving perfect sleep and fixating on the number of hours we sleep can be counterproductive and cause more anxiety and sleep problems. Instead, we should focus on how we feel during the day and ensure that we're addressing any underlying sleep problems that could be affecting our health.