There have been many opinions about sleep duration. Most people believe that the optimal sleep time is 8 hours a day, and that both too much and too little sleep can be harmful to health and longevity. But is this really the case?
Is there really an “optimal sleep time” for everyone?
Sleep is a widely debated topic. While many people firmly believe that 8 hours of sleep is ideal, and even use various methods to achieve this goal, is this perception truly accurate?
In fact, the theory of 8 hours of sleep was proposed around the same time as the 8-hour workday system. Previously, European and American workers often worked 10 to 11 hours a day without weekends. The long working hours led to a loss of normal sleep and rest time for workers, resulting in frequent accidents due to fatigue.
To change this situation, workers began to fight for their rights. After decades of effort, administrative working hours were finally shortened, and the number of days off each month increased. After 8 hours of work, many people aspired to have 8 hours to rest. Thus, the number 8 became increasingly popular.
Experts from the Sleep Research Organization state that adults should sleep between 7-9 hours each night to maintain a healthy state. Depending on whether they are short or long sleepers, a short sleeper may sleep less than 7 hours, while a long sleeper may need 9 hours to recharge.
However, according to Nick Littlehales, former president of the Sleep Association in the UK, each person’s sleep needs are different, and this difference can be significant among individuals. Insisting on achieving 8 hours of sleep can lead many people to feel frustrated and troubled.
In reality, the sleep needs of each individual are influenced by many factors, including age, gender, lifestyle, health status, etc. Some people may indeed need 8 hours of sleep for good health and work performance, while others may require less.
The sleep needs of each individual are influenced by many factors. (Illustrative image).
Therefore, there is no absolute standard for sleep duration. The important thing is to adjust sleep time according to your physical feelings and life demands.
Maintaining good sleep quality is what matters most.
Is sleeping 5 hours or 8 hours a day better for health?
As mentioned, the sleep needs of each person are different and depend on individual sleep schedules and physical conditions. Thus, experiencing different sleep durations is normal. Some people sleep for shorter periods, while others may sleep longer. Although 8 hours of sleep is often considered the gold standard, for certain groups, such as the elderly, sleeping 5 hours is quite normal.
As people age, older adults may take longer naps during the day and shorten their nighttime sleep. This is due to the gradual decline in bodily functions affecting sleep quality.
A survey on sleep quality and habits among 300 elderly individuals in the community conducted by Jilin University (China) revealed that the average bedtime for older adults is 9:26 PM, with a wake-up time of 4:43 AM.
Generally, the sleep duration for older adults is about 6 hours, so it is normal for some to sleep only 5 hours each day. On the other hand, those who can sleep for 8 hours daily typically have good health and quality sleep. However, even if some people sleep for 8 hours, the actual deep sleep time may only be around 6 hours.
In summary, whether older adults sleep 5 hours or 8 hours a day, they can still maintain health if they have good sleep habits and no other abnormalities in their bodies. There is no absolute best answer as sleep needs vary from person to person.
Of course, if the sleep time is only 5 hours due to poor sleep habits or illness, then those who get a full 8 hours will naturally be healthier. The final answer depends on personal circumstances.
How to assess whether sleep quality is good?
Time taken to fall asleep
Good sleep should be stable and not easily disturbed by external interference. (Illustrative image).
Healthy sleep quality is typically characterized by the ability to fall asleep quickly, ideally within 20 minutes. If you take too long to fall asleep, it may indicate that you are experiencing sleep issues.
Not waking up suddenly
A good night’s sleep should be stable and not easily disrupted by external factors while sleeping. Typically, the wake-up time each night should not exceed 5 minutes, unless you are over 65 years old, in which case the frequency may increase to twice.
Waking up feeling energized
Good sleep quality will leave individuals feeling energized and alert during the day, helping them avoid feelings of fatigue and drowsiness. If you often feel sleepy and unable to concentrate, this may indicate that your sleep quality is poor and needs improvement.
