According to sleep coach, pursuing 8 hours of sleep is unnecessary and may not be beneficial. So, how much sleep is enough? This is the most accurate answer!
“Good food and good sleep are essential,” sleep is a prerequisite for maintaining good health; about 1/3 of our lives is spent sleeping, which is also a necessary physiological activity every day. If we sleep enough and regularly, our bodies can remain in a healthy state.
As we age, our physical condition and stamina may not be as good as before, and signs of aging begin to appear in our bodies. The quality of our sleep and our health are closely related. Sufficient, good, and regular sleep can enhance our health, while those who don’t get enough sleep or frequently stay up late are more likely to weaken physically.
Have you heard of the “8-hour sleep concept”? We have always been advised to get at least 8 hours of sleep each day to maintain good physical health. However, some people have questioned this, suggesting that sleeping 8 hours a day is a myth.
About 1/3 of our lives is spent sleeping. (Illustrative image).
Are You Misled by the “8-Hour Sleep Concept”?
Sleep coach Nick Littlehales, who was responsible for monitoring sleep for Manchester United, has provided scientific sleep advice and guidance to athletes to ensure they can recover while sleeping and maximize their physical potential.
At that time, Manchester United had won the Premier League championship three times in a row. In his book “The Sleep Revolution,” Nick Littlehales pointed out that the pursuit of 8 hours of sleep is unnecessary and not necessarily beneficial. The main reasons are as follows:
1. Each person’s physical condition is different, and thus they require different amounts of sleep. Sleeping too much or too little can be detrimental to health. Therefore, applying the 8-hour sleep rule to all 7 billion people in the world can be harmful.
2. Getting 8 hours of sleep each night is not practical. For the vast majority of students, arranging 8 hours of sleep each day is very difficult, and it may even cause additional stress and anxiety.
3. Sleep quality should be measured by the number of sleep cycles, insisting on getting exactly 8 hours of sleep is meaningless. A sleep cycle lasts about 90 minutes, after which the body goes through non-REM sleep, REM sleep, and quick eye movement sleep. It is similar to going down stairs; as a person descends deeper, their body is entering deeper and deeper levels of sleep.
Therefore, you can try the R90 sleep plan used by top athletes mentioned in “The Sleep Revolution.” The flexible R90 sleep plan has gained support from many people instead of the rigid 8-hour sleep concept.
For the elderly, sleep disorders are always the biggest issue affecting their health. (Illustrative image)
How Much Sleep is Best After Age 60?
For the majority of middle-aged and elderly individuals, sleep disorders are always the biggest issue affecting their health. As age increases, the central nervous system of the brain gradually weakens, and sleep quality is significantly affected and deteriorated. According to doctors’ advice, middle-aged and elderly individuals should go to bed by 10 PM, and it is beneficial to drink a warm glass of milk, preferably 200ml, before sleeping.
Sleeping 6-7 hours each day is sufficient, while those who sleep less can manage with just 5.5 hours. Research indicates that individuals over 60 should not force themselves to get a full 8 hours of sleep each day, as excessive sleep may increase the risk of Alzheimer’s disease. Conversely, people should also be aware that if their sleep duration is insufficient, particularly under 5 hours, it may accelerate the aging process and increase the risk of premature death.
How Much Sleep Do People of Different Ages Need?
The Sleep Foundation of the United States has analyzed sleep duration by age group as follows:
- Elderly (≥65 years): 7-8 hours.
- Adults (26-64 years): 7-9 hours.
- Young adults (18-25 years): 7-9 hours.
- Teenagers (14-17 years): 8-10 hours.
- Children (6-13 years): 9-11 hours.
- Preschoolers (3-5 years): 10-13 hours.
- Toddlers (1-2 years): 11-14 hours.
- Infants (4-11 months): 12-15 hours.
- Newborns (0-3 months): 14-17 hours.
