Are you getting enough sleep? The NHS recommends that adults need between seven and nine hours each night, but research has shown that around 7.5m of us get by on five hours or less. Consistently surviving on a short amount of sleep is not good for our mental or physical health, yet many of i=us suffer from sleep deprivation without even knowing.
Here we take a look at how much sleep you need depending on your age and what you can do to make sure you get it, with the help of sleep expert Jasmin Lee at EachNight Mattresses.
What is sleep deprivation?
Sleep deprivation happens when you don’t get enough sleep consistently over time. This could be caused by going to bed late and waking up early, waking throughout the night or having a disruptive sleep. The short-term effect of this is feeling moody and struggling to concentrate but the long-term effects of sleep deprivation have been linked to health problems such as high blood pressure, diabetes, and heart disease.
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What are the signs that I’m sleep deprived?
- Poor memory: Sleep deprivation affects the brain’s ability to learn and recall information. During REM (Rapid Eye Movement) sleep, the brain is active, processing information and storing memories from the previous day. If you don't have enough sleep, the process is disrupted because the body spends less time in this REM cycle. The following day you may have trouble recalling what was said or what you need to do. Sleep deprivation also makes it harder for the brain to absorb new information.
- The brain’s ability to store memory also includes motor skills and physical reflexes, which is one of the reasons a high percentage of car accidents occur due to sleep deprivation. Poor motor skills can also be problematic if you play sports with less sleep.
- Weight gain: Less sleep triggers changes in hormone levels that regulate your hunger. You’ll feel hungrier, but your body will be slower to react when you’re full. You end up eating more than you need to. Sleep deprivation increases the stress hormone cortisol, which is responsible for holding onto energy (sugars and fat) to be used later. More stress means your body retains more fat.
- Your insulin levels are also affected. Your body has a harder time processing fats from the bloodstream when it becomes less sensitive to insulin. These fats end up stored in the body, leading to weight gain. Less sleep also affects your diet. Studies show that less sleep leads to consuming more junk food. You’re more likely to have intense cravings for high-fat, high-sugar foods and you're more to give in to those cravings.
- Poor decision-making: Studies show that sleep loss is tied to making risky decisions. You become more impulsive and are less likely to consider loss, only focusing on the reward. How does this happen? In 2001, the SLEEP journal published a study on how sleep deprivation elevates the expectation of gains. Sleep-deprived participants were more likely to make risk-taking decisions if the payoff was high. It can also be a problem in everyday life. For example, if you’re an entrepreneur or own a company, you may make risky decisions hoping for a higher reward. Further, less sleep also means your brain is less aware of loss—you could make a high-risk decision, only focused on the reward and not fully considering the consequences if you lose.
How much sleep do I need to avoid being sleep deprived?
- Newborns (0 to 3 months): Between 14 and 17 hours of sleep
- Infants (4 to 11 months): Between 12 and 15 hours of sleep
- Toddlers (1 to 2 years): 11 to 14 hours of sleep
- Pre-school (3 to 5 years): 10 to 13 hours of sleep
- Children (6 to 13 years): 9 to 11 hours of sleep
- Teenagers (14 to 17 years): 8 to 10 hours of sleep
- Adults (18 to 64 years): 7 to 9 hours of sleep
- Older adults (65+ years): 7 to 8 hours of sleep
Does napping make up for lost sleep?
Napping may boost your energy levels and improve your focus. Just make sure you’re smart about how you nap. Don’t sleep longer than 30 minutes—you want to avoid slipping into the REM cycle. Also, avoid napping after 3 p.m. This could make it harder for you to fall asleep at night.
How can I achieve better sleep?
Practicing good sleep hygiene is the key to avoiding the effects of poor sleep. There a number of small things you can do in your routine that can better your sleep hygiene.
- Establish a sleep schedule: A set sleep and wake time makes it easier to fall asleep at night and wake in the morning. Your body will adjust to the rhythm, so when it’s time for bed, you may automatically start to feel sleepy. It’s just as important to maintain this schedule on the weekends too. Bodies respond positively to these consistent rhythms.
- Avoid heavy meals: There may be some truth to “eat dinner like a pauper” philosophy. Avoiding heavy meals and snacking may improve your sleep. Heavy meals take longer to digest. When it’s time for bed, your body may be focused on digesting, making it harder to fall asleep. The best time to eat dinner is between 6 p.m. and 6:30 pm.
- Keep your bedroom dark: Your body’s sleep-wake cycle is influenced by melatonin. Your body is continually producing melatonin. However, production is lowest during the day and strongest at night. That’s because the more light you’re exposed to, the less melatonin there is in your body. Keeping your bedroom dark induces sleep. Any light exposure could reduce melatonin levels and make it harder to fall asleep and stay asleep.
- Avoid your phone or laptop: We’ve all been there: you climb into bed and start scrolling through your phone, checking on messages, and browsing social media sites. This may come across as a relaxing activity to help you sleep, but it’s the exact opposite. When you’re using any electronic device (TV, tablet, computer, or smartphone), you’re exposing yourself to blue light. Blue light tricks your brain into thinking it’s still daytime, halting the melatonin production and making it harder to fall asleep. Try to avoid any electronic devices for an hour or two before bed.
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