Brussels: Europe and the Arabs
Is 8 hours of sleep a day enough to avoid health problems? Although sleep is an essential part of our lives, its secrets and benefits are still the subject of ongoing scientific research, raising questions about the optimal amount of time to maintain health and prevent problems associated with too little or too much sleep. The European news network in Brussels, Euronews, reported Monday morning, "According to sleep experts, there is no fixed ideal number of hours of sleep that works for everyone. Molly Atwood, a behavioral sleep medicine physician at Johns Hopkins University, notes that most adults are advised to get between seven and nine hours of sleep per night, as this is the amount most associated with good health and a lower risk of health problems. Atwood explains that sleeping less than six hours or more than nine hours on average may increase the risk of health problems, but actual sleep needs vary from person to person.
Deep sleep vs. insufficient sleep
Dr. Rafael Pelayo, a sleep specialist at Stanford University, notes that sleep is one of the most important forms of self-care the body practices. However, it's not enough to sleep for long hours if you don't wake up refreshed. What's more important is feeling well-rested when you go to bed. Waking up. Pelayo emphasizes that someone who sleeps for long hours but feels tired upon waking up may be suffering from a health problem that requires attention.
Pellayo adds, "If someone tells me they sleep for long hours but wake up tired, that means something is wrong. You shouldn't leave your favorite restaurant feeling hungry," referring to the importance of good sleep that fully restores the body's energy.
What is the relationship between sleep and age changes?
Sleep needs vary among individuals throughout their lives. Newborns need more sleep than adults. Infants average between 14 and 17 hours of sleep per day due to rapid growth at this stage.
Atwood explains that children and infants need more sleep due to the rapid growth rate of their bodies.
As for adults, Atwood recommends that most people between the ages of 26 and 64 get between 7 and 9 hours of sleep each night. Older adults may need slightly less sleep, while young adults between the ages of 16 and 25 may need slightly more sleep. During the night, the human body transitions between sleep stages approximately every 90 minutes. During the first part of the night, deep sleep, or "slow-wave sleep," is most prevalent. This type of sleep is crucial for the body's repair and recovery, and it also secretes growth hormone, essential for growth and healing.
In the later hours of the night, more time is spent in rapid eye movement (REM) sleep, or "dream" sleep, which is essential for consolidating learning and converting short-term memory into long-term memory.
According to Atwood, children spend about 50% of their sleep time in deep sleep, while this percentage decreases significantly during adolescence, as the body's need for repair and restoration decreases.
Research indicates that puberty brings biological changes that lead to sex-based differences in sleep needs, reflecting the impact of hormonal changes on sleep quality between men and women.
Do Women Need More Sleep?
Research indicates that there is no conclusive evidence that women need more sleep than men, but they do get more sleep on average. These disparities begin at an early age, with Pelayo explaining that teenage girls often get less sleep than teenage boys, even though their sleep needs are similar. Girls at this age also often experience frequent insomnia.
As women enter parenthood, they face significant challenges in getting adequate sleep due to all-night care for newborns, leading to sleep deprivation, according to Allison Harvey, a clinical psychologist at the University of California, Berkeley.
Hormones also play a significant role in influencing the quantity and quality of women's sleep, especially during pregnancy and menopause. Additionally, studies show that women may need more sleep just before their period due to hormonal changes.
When should you seek medical help?
If you experience mood swings, such as moodiness and irritability, or find it difficult to concentrate and focus, it may be a sign that you're not getting enough sleep. Although these symptoms may seem minor at first, they can develop into serious health problems over time.
Atwood explains that "lack of sleep, insomnia, or untreated sleep apnea can increase the risk of depression." He adds that this can lead to other health problems such as "high blood pressure, an increased risk of heart attack or stroke, a compromised immune system, and an increased risk of Alzheimer's disease."
If you're getting the recommended amount of sleep but still feel tired when you wake up, it may be worth consulting your GP. They can rule out other health conditions that may be affecting your sleep quality. If problems persist, it may be worth consulting a sleep specialist for specialized help.