When
weโre younger, it can feel like weโll be able to survive on a pot of coffee and
a few hours of sleep every night. Sleep often falls low on the priority list,
and we choose to burn the candles at both ends instead.ย
So, is six hours of sleep actually enough? How much sleep do we actually need to
perform our best and keep our bodies happy and healthy? The truth โ and the impact
of not getting enough sleep โ may surprise you.
Is Six Hours of Sleep Enough?
Six hours of sleep can be enough for your body โ every once in a while. However, when
it comes to supporting your body in the way it needs, living on six hours of sleep
can negatively affect the mind and body if allowed to continue long-term.ย
How Much Sleep Do You Need?
So whatโs the magic number? If six hours of sleep isnโt enough, how much should you
be aiming for?
While youโve probably heard that we need eight hours of sleep tonight, the truth is
much less black and white. Everyone is different, and our bodies have their own
unique โnormalโ set points.ย
Donโt brush off that eight-hour goal yet, though โ experts recommend trying to get
between seven and nine hours of sleep every night. On
average, younger people and those trying to recover from illness or sleep
deprivation need the most sleep. For example, babies need between 12 and 16 hours
daily.
Why Is Getting Enough Sleep Important?
With so much going on in life, itโs no surprise that we prioritize sleep far less
than anything else, including work, family, and fun time. However, the benefits
of a good nightโs sleep cannot be overstated. The quantity and quality of
the rest we get significantly impact our physical and mental health and wellness.
Supports Mental Health
Although weโre far more aware of mental health than we used to be, that doesnโt mean
that itโs getting as much attention as it deserves.ย
Plenty of factors can impact mental health, such as genetics, life circumstances, and
even diet. While we tend to focus more on emotional aspects, how we physically treat
our body can also play a significant role. Lack of sleep can decrease our ability to
use good judgment, encouraging snap decisions that can have a wide-reaching impact
on our lives.
Promotes Overall Physical Wellness
If youโve ever had periods of your life where youโre not getting enough sleep, you
know how terrible it can make you feel. Besides just feeling tired and out of it,
sleep deprivation can also make you feel nauseated, give you a headache, and even
increase your likelihood of injury due to accidents.ย
However, its impact doesnโt stop with just the short-term physical effects. The
long-term effects of not getting enough sleep are even more dangerous.ย
When you miss out on sleep for more than just a night or two at a time, it can
increase your risk of developing heart disease, impair your immune systemโs ability
to fight off illness, and flood your body with stress hormones.
Increases Focus
In addition to mental and physical health, sleep is crucial for our ability to
concentrate and focus. Sleep
deprivation can impact cognitive function in a variety of ways โ naturally
decreasing our ability to pay attention and access our working memory.ย
Sleepโs impact on focus is a major part of why one of the top tips for performing on
big tests is to get a good nightโs sleep the night before.ย
How Can You Get Enough Sleep?
Is six hours of sleep enough? No, but donโt panic yet โ there are ways to address the
issues that may be stopping you from getting better rest.ย
You can start by taking our free sleep quiz and narrowing down
the potential causes of your sleep woes. In the meantime, here are a few other tips
for taking control of your sleep schedule.
Implement a Sleep Schedule
To get more high-quality sleep, you can try to implement a sleep schedule. Leaving
your rest up to chance may work out occasionally, but it generally doesnโt provide
enough support and routine to help you where you need it.
The key to developing a supportive sleep schedule is choosing one you can stick with.
As with everything in life, creating a routine requires consistency. When you stick
with a sleep schedule, it not only provides you with the rest you need but also
helps โtrainโ your body to fall asleep more easily.ย
Practice Good Sleep Hygiene
Although good sleep hygiene (also known as your sleep habits) is a crucial part of
getting better sleep, it canโt โfixโ your sleep all on its own. Combining sleep
hygiene tips with a focus on addressing the psychological factors that may
be holding you back can provide a well-rounded approach.
Here are some ways you can practice good sleep hygiene:ย
- Keep your room at a comfortable temperature.
- Avoid using technology (especially tech that emits blue light) at
least an hour before bedtime.
- Exercise frequently, but make sure that youโre done at least 90
minutes prior to starting your bedtime routine.
- Donโt drink caffeine after noon โ and watch for โsneakyโ sources
of caffeine like tea and chocolate.ย
Remember, consistency is key โ itโs helpful to make small, bite-sized changes that
you know you can stick with rather than trying to change everyone entirely all at
once. Once you stick with these small changes, it builds your self-confidence and
helps you tackle the bigger ones.
Address Psychological Factors
The psychology of sleep and sleep issues is so important that an entire branch of
psychology is devoted to it. Working with a CBT-I coach to uncover why you sleep the way you
do can help you develop a routine that addresses the psychological factors that may
be contributing to your sleep issues.ย
The Bottom Line
Is six hours of sleep enough? Unfortunately, no โ but that doesnโt mean that you have
to just accept it. You can take your control back, and weโd love to show you how.
Stellar Sleep can help you gain the knowledge you
need about both yourself and your sleep to create your best night’s rest yet.
Quality sleep doesnโt happen by chance โ it takes a determined focus on making real
change, both physically and mentally.ย
ย
Sources:
How Sleep
Works – How Much Sleep Is Enough? | NHLBI, NIH
The
Benefits of Slumber | NIH News in Health
Sleep
deprivation: Impact on cognitive performance | PMC
Tips for
Better Sleep | CDC
