How do you know if you’re getting the right amount of sleep?
Think of sleep like the three bears thought about porridge. Most adults 18-64 years of age require seven-to-nine hours and 65+ year olds require seven-to-eight hours of sleep for optimal performance and good health. Few require less and few require more, but most are somewhere in between.
Individual sleep needs are genetically driven and change with age, life phase and health. Your optimal sleep time is the amount of sleep your body requires to maintain normal levels of alertness and otherwise run smoothly. Aiming for a stable bedtime and wake-up time every day of the week helps to avoid too little and too much sleep.
Negative impacts of too little sleep
Insufficient sleep: Daytime sleepiness and fatigue are common signs that you’re cutting sleep short. Other symptoms of insufficient sleep are:
- Poor concentration and inattention
- Irritability and reduced motivation
- Restlessness and poor coordination
- Decreased performance behind the wheel, in school and on the job
- Repeated yawning or blinking
- Difficulty keeping eyes open or head up
- Wandering thoughts
- Lane-drifting or missing signs or exits on the road
Chronic insufficient sleep is more common in women, adults under 55 years, employed individuals, students, and those with fair or poor general health. Extending sleep time resolves the symptoms.
Negative impacts of too much sleep
Oversleeping: Oversleeping has some of the same consequences as under-sleeping. People who oversleep can wake up feeling groggy and cognitively impaired. Oversleeping is also associated with:
- Increased risk of depression
- Increased risk of cardiovascular disease
- Increased risk of diabetes
- Increased rick of obesity