More Sleep Could Radically Improve Your Life

Most adults need between 7 and 9 hours of sleep a night, according to the NHS, yet many of us regularly get less. Children and teenagers need more, and the right amount changes with age. If you wake up tired, flag in the afternoon or rely on caffeine to get going, you are probably not getting enough. Below is how much sleep you need at every age, what happens when you fall short and how more sleep could improve your life.

How Much Sleep Do You Need by Age?

How much sleep you need by age is set out in the US National Sleep Foundation's expert panel recommendations, published in the journal Sleep Health in 2015 (Hirshkowitz et al.):

The NHS gives the same 7 to 9 hour range for adults. These are ranges, not targets: if you wake refreshed without an alarm and stay alert all day, you are probably getting what you need.

Is 5 Hours of Sleep Enough?

Five hours of sleep is not enough for almost all adults. It sits well below the 7 to 9 hours the NHS recommends, and regularly sleeping this little is linked with poorer concentration, mood and immune function, as well as a higher long-term risk of conditions such as obesity and heart disease. A small number of people genuinely need less sleep than average, but they are rare; most people who get by on five hours are building up a sleep debt.

Could more sleep radically improve your life? Plenty of health writers think it could.

A little more shut-eye can improve memory, overall cognitive performance, ability to learn new information, receptivity to facial cues, mood, ability to handle problems, metabolism, risk for heart disease and immune system.

A good night's sleep is essential if we want to look, feel and perform at our very best.

Yet in Britain, polling has found that around three quarters of us sleep less than eight hours a night and almost one in five get by on five hours or fewer, well short of the 7 to 9 hours the NHS recommends for adults.

So widespread are the health risks associated with sleep deprivation that the Centers for Disease Control and Prevention (CDC), the leading public health institute in the United States, has declared it a public health epidemic.  

It's no surprise, then, that lifestyle blogs and health gurus are starting to focus on sleep, albeit belatedly.

Sleep is crucial for athletic development.

Diet and exercise have long been the twin pillars of the health and wellness industry, a 23 billion pound business in the UK alone. From hot yoga or wheatgrass shots to high-intensity workouts or the Paleo diet, it's an industry with a "go-hard-or-go-home" attitude (and many ways to part you from your cash).

However, without enough sleep, those hours in the gym or carefully counted macros won't yield the desired results. Sleep is crucial for athletic development and reducing the risk of injury, while weight loss is more likely to come from lean body mass (muscle, not fat) in those who are sleep-deprived.

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The foundation of a healthy lifestyle.

In his best-selling book Why We Sleep, British neuroscientist and psychologist Matthew Walker argues that sleep isn't just the third pillar of a healthy lifestyle; it's the foundation on which all else rests. And it's the one that is least understood.

"The real evidence that makes clear all of the dangers that befall individuals and societies when sleep becomes short has not been telegraphed to the public. It is the most glaring omission in the contemporary health conversation," Walker writes.

A self-styled Sleep Ambassador, he knows a thing or two about sleep: he's spent 20 years researching it. He is a professor of neuroscience and psychology at the University of California, Berkeley, and was previously a professor of psychiatry at Harvard Medical School. Additionally, he founded and directs the Centre for Human Sleep Science.

So, it's more than just pop science: better sleep can genuinely change your life. 

The Consequences of Sleep Deprivation

Despite the clear benefits of sleep, many people struggle to achieve the recommended seven to nine hours per night. The consequences of chronic sleep deprivation can be severe, affecting both physical and mental health.

For a fuller look at what lack of sleep does to the body and mind, read why sleep matters.

Physical Health Risks

Lack of sleep has been linked to a myriad of health issues, including obesity, cardiovascular disease, and weakened immune function. When we do not get enough rest, our bodies struggle to regulate hormones that control appetite and metabolism, leading to weight gain and other health complications.

• Obesity: Sleep deprivation can disrupt the balance of hormones that regulate hunger, leading to increased cravings and overeating.
• Heart Disease: Insufficient sleep is associated with higher blood pressure and increased risk of heart-related issues.
• Weakened Immune System: Chronic lack of sleep can impair immune function, making individuals more susceptible to infections.

Mental Health Implications

The relationship between sleep and mental health is complex. Poor sleep can exacerbate existing mental health conditions and contribute to the development of new ones. Individuals with insomnia, for example, are significantly more likely to experience anxiety and depression.

• Increased Risk of Depression: Studies indicate that people with insomnia are around twice as likely to develop depression as people who sleep well.
• Anxiety Disorders: Sleep problems can heighten feelings of anxiety, creating a vicious cycle that is difficult to break.
• Cognitive Decline: Long-term sleep deprivation can lead to cognitive decline and increase the risk of neurodegenerative diseases.

Strategies for Improving Sleep Quality

Recognising the importance of sleep is the first step towards improving your overall well-being. Here are some effective strategies to enhance your sleep quality:

Establish a Consistent Sleep Schedule

Maintaining a regular sleep routine can help regulate your body’s internal clock. Aim to go to bed and wake up at the same time every day, even on weekends.

• Set a Bedtime: Choose a time that allows for at least seven hours of sleep.
• Create a Wind-Down Routine: Engage in relaxing activities before bed, such as reading or meditating, to signal to your body that it’s time to sleep.

Create a Sleep-Friendly Environment

Your sleep environment plays a crucial role in the quality of your rest. Make adjustments to your bedroom to promote better sleep.

• Control Light and Noise: Use blackout curtains and earplugs to minimise disturbances.
• Maintain a Comfortable Temperature: Keep your bedroom cool and comfortable to facilitate restful sleep.
• Invest in Quality Bedding: A comfortable mattress and pillows can significantly enhance your sleep experience.

Limit Stimulants and Distractions

Be mindful of what you consume and engage with in the hours leading up to bedtime. Certain habits can interfere with your ability to fall asleep.

• Reduce Caffeine Intake: Avoid caffeine in the afternoon and evening, as it can disrupt your sleep cycle.
• Limit Screen Time: The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep.

Two quick wins: keep the bedroom at around 16 to 18°C (see the optimum room temperature for quality sleep) and keep your phone out of the bedroom.

People Also Asked

How can sleep improve your life?

Quality sleep can dramatically enhance your life by boosting cognitive function, improving emotional regulation, and supporting physical health. It aids in memory consolidation, enhances creativity, and supports a stronger immune system. Consistent, restful sleep can lead to increased productivity, better stress management, and an overall improved quality of life.

Is 4 hours of sleep okay for one night?

While four hours of sleep for one night isn't ideal, it's manageable occasionally. However, regularly sleeping this little can have serious health consequences. Short-term effects include decreased alertness, impaired cognitive function, and mood disturbances. It's crucial to prioritise catching up on sleep as soon as possible to avoid cumulative sleep debt.

How has getting more sleep changed my life?

Increasing sleep duration can lead to transformative life changes. Many report enhanced mental clarity, improved emotional stability, and increased physical vitality. Better sleep often results in more productive workdays, stronger personal relationships, and a greater sense of overall well-being. It can also contribute to better weight management and reduced risk of chronic diseases.

Is 7 hours of sleep enough?

For most adults, seven hours of sleep is generally considered a sufficient amount. However, individual needs may vary, with some requiring slightly more or less. The quality of sleep is just as important as the quantity. If you consistently wake up feeling refreshed and energised after seven hours, it's likely an adequate amount for your body.

What are the five benefits of sleep?

Five key benefits of sleep include improved cognitive function, enhanced emotional well-being, a stronger immune system, better physical recovery, and weight management. Quality sleep boosts memory and learning, regulates mood, helps fight off infections, aids in muscle repair and growth, and plays a crucial role in maintaining a healthy metabolism.

Does sleep increase lifespan?

Research suggests that adequate sleep can indeed contribute to a longer lifespan. Consistent, high-quality sleep is associated with a reduced risk of cardiovascular diseases, diabetes, and certain types of cancer. It also supports mental health and cognitive function as we age. While sleep alone isn't a guarantee of longevity, it's a crucial factor in overall health and well-being.

Can I survive on 5 hours of sleep?

While you can survive on five hours of sleep, it's not recommended for long-term health. Consistently sleeping this little can lead to chronic sleep deprivation, affecting cognitive function, emotional well-being, and physical health. Some individuals may function on less sleep due to genetic factors, but for most, aiming for 7-9 hours is crucial for optimal health and performance.

How to sleep faster?

To fall asleep faster, establish a consistent bedtime routine and create a sleep-conducive environment, and practise relaxation techniques like deep breathing or progressive muscle relaxation. Avoid screens before bedtime, keep your bedroom cool and dark, and consider using white noise or calming scents, such as lavender. Regular exercise and avoiding caffeine in the evening can also help.

What is the minimum amount of sleep?

The absolute minimum amount of sleep required varies by individual, but most adults need at least six hours of sleep per night to function adequately. However, consistently getting only the minimum can lead to chronic sleep deprivation. For optimal health and performance, aim for 7-9 hours of quality sleep per night. Children and teenagers typically require more sleep than adults.

Why is sleeping suddenly more important?

A sudden increase in sleep needs could be due to various factors. It might indicate your body is fighting off an infection or recovering from physical or mental stress. Changes in diet, exercise routines, or medication can also affect sleep patterns. If the change is drastic or persistent, it's worth consulting a healthcare professional to rule out underlying health issues.

Does sleep improve mood?

Yes, sleep has a significant impact on mood and emotional regulation. Adequate sleep helps balance neurotransmitters in the brain, leading to better emotional stability and resilience. It enhances our ability to cope with stress and reduces the likelihood of mood disorders like anxiety and depression. Consistent, quality sleep is crucial for maintaining a positive outlook and emotional well-being.

What is the best sleep schedule?

The ideal sleep schedule aligns with your natural circadian rhythm, enabling consistent and restful sleep. For most adults, this means sleeping between 10 pm and 7 am. However, the key is consistency: aim to go to bed and wake up at the same time every day, even on weekends. This regularity helps optimise your body's internal clock for better sleep quality.

What is the perfect sleep time?

The perfect sleep time varies by individual, but most adults require between 7 and 9 hours of sleep per night. The exact amount depends on factors like age, lifestyle, and genetics. The key is to wake up feeling refreshed and energised. Experiment with different sleep durations and pay attention to how you feel during the day to determine your optimal sleep time.

Why do I love sleeping so much?

A strong affinity for sleep can stem from various factors. It might indicate that you're not getting enough quality sleep and your body is craving more. Sleep is also a natural stress reliever and mood enhancer, allowing you to associate it with positive feelings. Some people find great pleasure in the relaxation and dream experiences that sleep provides.

Does the brain need sleep?

The brain critically needs sleep for proper functioning. During sleep, the brain consolidates memories, processes information, and clears out toxins. Sleep deprivation can impair cognitive functions like attention, decision-making, and creativity. Adequate sleep is essential for maintaining brain plasticity, supporting learning, and preserving long-term brain health.

Why is sleeping so nice?

Sleeping feels nice because it's a vital restorative process for both body and mind. During sleep, your body releases hormones that promote healing and growth. The brain processes emotions and consolidates memories, often resulting in an improved mood upon waking. The physical relaxation and temporary escape from daily stressors also contribute to the pleasant feeling associated with sleep.

Can we take sleeping pills?

While sleeping pills can be helpful for short-term sleep issues, they should be used cautiously and under medical supervision. Many sleeping pills can be habit-forming and may have side effects. They're typically recommended for temporary use in specific situations, such as jet lag or acute stress. For long-term sleep problems, it's better to address underlying causes and improve sleep hygiene.

How to increase sleep quality?

To improve sleep quality, focus on creating a sleep-conducive environment and maintaining good sleep hygiene practices. Keep your bedroom dark, quiet, and calm. Establish a consistent bedtime routine and stick to a regular sleep schedule. Limit exposure to blue light before bed, avoid caffeine and heavy meals in the evening, and engage in regular physical activity during the day.

Is oversleeping bad?

While getting enough sleep is crucial, oversleeping can have adverse effects. Regularly sleeping more than 9 hours per night as an adult can be associated with various health issues, including increased risk of obesity, diabetes, and cardiovascular problems. Oversleeping might also indicate underlying health conditions or depression. If you consistently need excessive sleep, consult a healthcare professional.

Does sleep slow ageing?

Quality sleep can indeed slow down the ageing process. During sleep, your body repairs cellular damage, produces collagen for skin elasticity, and releases growth hormone for tissue regeneration. Adequate sleep helps maintain cognitive function, reduces inflammation, and supports a healthy immune system, all factors that contribute to slowing the ageing process both internally and externally.

Is getting lots of sleep good for you?

Yes, getting lots of sleep is good for you, up to a point. The NHS says most adults need 7 to 9 hours a night, and hitting that range regularly matters more than the odd long lie-in. If you're sleeping well over 9 hours and still waking tired, the problem may be sleep quality rather than quantity, and it's worth speaking to your GP.

What are the benefits of getting 12 hours of sleep?

For most adults, sleeping 12 hours brings little extra benefit, because the body's needs are usually met within NHS guidance of 7 to 9 hours. A 12 hour night can help you recover after illness, hard exercise or a run of short nights. Regularly sleeping 12 hours a day isn't typical for adults, though, and often leaves you groggy. If it keeps happening, talk to your GP.

What are the benefits of getting 8 hours of sleep?

Getting 8 hours of sleep gives most adults time for roughly five full sleep cycles of about 90 minutes, when the body and brain do their overnight recovery. Day to day, that usually shows up as sharper focus, steadier moods, better appetite control and more energy. Eight hours also sits in the middle of the range the NHS recommends for adults, leaving a little buffer for a restless night.

Can sleep improve skin?

Yes, good sleep can improve how your skin looks. After a short night, people tend to look paler, with puffier eyes and darker circles, while regular rest gives skin time to recover from the day. Sleeping on your back reduces creases, and a clean, breathable cotton pillowcase changed every few days keeps oil and sweat off your face. Persistent skin problems are worth checking with a pharmacist.

How do I stop oversleeping?

To stop oversleeping, set one wake-up time and stick to it seven days a week. Let daylight in as soon as your alarm sounds, or switch on a bright lamp, because morning light tells your body clock the day has started. Keep the alarm across the room so you have to get up, skip the snooze button, and if heavy sleepiness persists, speak to your GP.

Does lying in bed count as sleep?

No, lying in bed doesn't count as sleep, although quiet rest still has some value. Your brain only moves through the deeper stages of sleep once you're actually asleep, so a night spent awake in bed won't leave you as refreshed. As a common rule of thumb, if you've been lying awake for about 20 minutes, get up and do something calm in dim light until you feel sleepy.