Introduction

Rest and sleep aren't the same thing. And, just because we can groggily make it out the door with pants securely on does not mean we'll be productive or healthy through our day. Ignoring our need for a proper nights sleep denies our immune system its time to recover and the snowball grows to a potential avalanche.

Adults Need Somewhere around 7 to 9 Hours of Sleep Every Night

Sleep needs are different for everyone, but generally, adults need about 7 to 9 hours of sleep each night. The idea that we need about 7 to 9 hours of sleep a night comes from a variety of sources.

• When adults are offered unlimited opportunity to sleep they generally settle on about 8 to 8.5 hours of sleep [1].
• When scientists test volunteers on various performance measures like learning, memory and insight they need at least 6 hours of sleep to show improvements in these measures. Volunteers who get 7 to 8 hours of sleep show even better performance [1].
• Most people report improvements in irritability and mood when they get at least 7 hours of sleep [1].
• People report fewer cravings and better degree of appetite regulation with about 7 to 9 hours of sleep [2].

Are You The Exception To The 7 to 9 Hours of Sleep Rule?

People often believe they can adapt to less sleep than their body needs, but the science doesn't support this idea [1].

People often believe that if they're getting things done and being productive that they're getting enough sleep simply being productive and not sleepy are inadequate measures of sleep quality [4].

Sleep needs change during your life and in response to a variety of conditions.

• Sleep needs vary by age and gender [5].
• Sleep needs also vary depending on degree of chronic inflammation and whether you're fighting an infection [1].

The following questions will help you determine if you're getting enough sleep for your individual situation and circumstances:

1. I need an alarm clock in order to wake me at the appropriate time
2. It's a struggle for me to get out of bed in the morning.
3. Weekday mornings I hit the snooze button several times to get more sleep.
4. I feel tired, irritable, and stressed out during the week.
5. I have trouble concentrating and remembering.
6. I feel slow with critical thinking, problem solving, and being creative.
7. I often fall asleep watching t.v.
8. I often fall asleep at boring meetings or lectures or in warm rooms.
9. I often fall asleep after heavy meals or after a low dose of alcohol.
10. I often fall asleep while relaxing after dinner.
11. I often fall asleep within five minutes of getting into bed.
12. I often feel drowsy while driving.
13. I often sleep extra hours on weekend mornings.
14. I often need a nap to get through the day.
15. I have dark circles around my eyes.

If you answer yes to at least 3 of these items, chances are you need more sleep. The more responses that are true for you, the more sleep deprivation you may be experiencing [3].

Using a regular self-assessment like the one above is a more reliable measure to determine supportive sleep habits than simply being productive or making it through the day. Special focus on mood-related changes due to sleep are important because it influences your relationship with yourself and with others, which are both key measures for quality of life and success.