The Science of Sleep: Why 7 to 9 Hours is Essential for Your Well-being

2023-10-02 03:00:00
On average, 7 to 9 hours of sleep are needed as an adult. Marc Hay 02/10/2023 05:00 8 min

When night falls and the world slows down, much of humanity huddles under blankets, closing his eyes to drift off to sleep. But why this daily need to sleep? What really happens while we are asleep? Sleep, often taken for granted, remains a mysterious and fascinating area of ​​science, essential to our well-being and health.

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Each of us has felt the impact of a good night’s sleep – or conversely, the repercussions of a restless night. But how much should we actually sleep? Do sleep needs vary throughout our lives? And what would happen if we didn’t get enough sleep? This article aims to explore these questions, to unveil the mysteries of sleep and to offer you knowledge to improve the quality of your night’s rest.

Sleep: what is it?

Sleep is a recurring state of rest during which our body regenerates and our mind processes the experiences of the day. It is composed of several cycles, including paradoxical sleep (REM) and non-paradoxical sleep (NREM).

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These phases have specific functions, ranging from memory consolidation to cellular renewal.

Why are we sleepy? Why do we sleep at night?

Sleep serves several essential functions. It plays a key role in the body’s healing and restoration process, helps with memory consolidation, ensures proper cognitive and emotional functioning and regulates metabolism and hormonal balance.

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Historically, humans are diurnal creatures. Sleeping at night offers an evolutionary advantage: security. In the dark, without effective night vision, our ancestors were vulnerable to predators. By sleeping at night, they protected themselves from potential dangers.

The importance of sleep!

Sleep is essential for mental and physical health. Good sleep improves concentration, productivity and emotional performance. It maximizes immune functions, promotes cell growth and repair, and balances hormones.

Chronic sleep deficit is associated with various health problems: obesity, heart disease, diabetes and reduced life expectancy. Cognitively, this can lead to impaired attention, impaired decision-making and an increased risk of accidents.

How many hours of sleep do we need?

The need for sleep is influenced by various factors such as age, gender, physical activity level and individual genetics. According to National Sleep Foundationhere is how our sleep needs evolve over the years:

Infants aged 0 to 3 months typically sleep between 14 and 17 hours per day. However, it is not uncommon for newborns to sleep until 6 p.m., distributed in short increments throughout the day. As they get a little older, between 4 and 11 months, babies will tend to sleep between 12 and 15 hours a day, including naps.

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Ensuite, between 1 and 2 years old, young children need 11 to 14 hours of sleep, including nap times. Around preschool age, i.e. from 3 to 5 years old, the need decreases slightly to between 10 and 13 hours, and many children abandon the followingnoon nap.

An infant may need up to 18 hours of sleep per day.

When they reach school age, between 6 and 13 years old, the recommended sleep time is reduced to 9-11 hours. This becomes even more complicated during adolescence, between 14 and 17 years old, where despite a need for 8 to 10 hours of sleep, many social and school factors can disrupt this ideal duration.

For young adults, ages 18 to 25, as well as adults ages 26 to 64, It is generally recommended to sleep between 7 and 9 hours each night. However, it should be noted that some people may feel fully rested following just 6 hours, while others may need up to 10 hours.

Finally, the elderly, those aged 65 and over, tend to need 7 to 8 hours of sleep, even if sleep can become lighter and broken at this age.

Differences between men and women?

As for the difference between men and women, women may need a little more sleep than men, particularly during certain phases of the menstrual cycle or during pregnancy. However, the general recommendation for adults, whether male or female, remains the same: between 7 and 9 hours per night.

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It is essential to understand that these figures are averages and that individual needs may vary. So it’s crucial to listen to your body and determine how much sleep is best for you.

What to do in case of restless sleep?

If you have difficulty getting to sleep, adopt a regular routine, avoid caffeine and screens before bed and create an environment conducive to sleep. If the problems persist, it may be useful to consult a sleep specialist.

Sleep is a vital necessity, a precious ally for our well-being. Understanding its importance and ensuring that we adopt good habits can greatly improve our quality of life. After all, sleep is not just a break from our daily routine, it is a sacred moment of regeneration.

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