Seven Hours of Sleep Is Ideal for Most Adults, Study Finds

Getting too little or too much sleep starting in middle age has been shown to worsen cognitive and mental health.

By 

Meagan Drillinger

 

 

Published on May 9, 2022

PHOTO: GETTY IMAGES

Fact checked on May 9, 2022 by Rich Scherr, a journalist and fact-checker with more than three decades of experience.

Seven hours of sleep—no more and no less—may be the optimal amount of rest for most adults, new research shows.

The new study, published in Nature Aging, shows that among people ages 38 to 73, getting seven hours of sleep each night provides the most benefit for cognitive and mental health. It's best for those sleeping patterns to remain consistent, too—meaning getting seven hours of sleep once in a while won't cut it for brain health.

"Getting a good night's sleep is important for all stages of life, but particularly as we age," study co-author Barbara Sahakian, FMedSci, DSc, a professor in the department of psychiatry at the University of Cambridge, said in a press release. "Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and wellbeing and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias."

Though the study provides a more accurate number of hours for optimal sleep health, there are limitations to the research, which included primarily white participants (94%). The lack of diversity makes the results difficult to apply to heterogeneous populations.

"Race and ethnicity should be explored in similar studies to determine their contribution to sleep time requirements, sleep-related genetics, and cognitive consequences of short and long sleep times," Margarita Oks, MD, a critical care pulmonologist and sleep expert at Lenox Hill Hospital who was not involved with the new study, told Health. "Additionally, the database used in the study had relatively healthy participants, and it would be interesting to know if significant medical comorbidities would impact the ideal sleep time, even in this primarily white cohort."

 9 Things to Do When You Can't Sleep Because Your Mind Is Racing

How Sleep Impacts Brain Health

For the new study, researchers from China and the United Kingdom analyzed data from nearly 500,000 adults between the ages of 38 and 73 from UK Biobank, a large, population-based prospective study that began in 2006. Study participants were asked about their sleep habits and mental health, and were put through a series of cognitive tests. Brain imaging and genetic data were available for about 40,000 participants.

Study authors found seven hours of sleep each night to be the optimal amount of rest—sleeping fewer or more hours than that on a regular basis was shown to be associated with worse cognitive performance in areas like processing speed, visual attention, memory, and problem-solving skills.

Participants' mental health benefitted from seven hours of sleep, too: going below or above that amount was associated with more feelings of anxiety or depression, and worse overall wellbeing.

According to researchers, a lack of sleep—and in turn, worsening cognitive performance—may be a risk factor for cognitive decline during aging. This may be due to insufficient or interrupted "slow-wave" sleep (aka, deep sleep). Too little of this type of sleep has been shown to lead to a buildup of beta-amyloid proteins, called amyloid plaques, which are seen in some forms of dementia.

Basically, your brain needs ample time to rest overnight in order to clean up and recharge. "The brain reorganizes and recharges itself during sleep," study co-author Jianfeng Feng, PhD, a professor at Fudan University in China, told Health. "As well as removing toxic waste byproducts and boosting our immune system, sleep is also key for memory consolidation, during which new memory segments based on our experiences are transferred into long-term memory."

Sleeping too much can have a negative impact on our cognitive function, too. As with too little sleep, an excessive amount of sleep was also shown to cause structural changes in the areas of the brain associated with cognitive processing and memory.

"Insufficient and excess sleep time can lead to physical changes in the brain in parts that are related to cognitive functioning and emotional well-being," said Dr. Oks.

 Revenge Bedtime Procrastination Is a Real Sleep Disorder—Here's What It Means and How to Stop Doing It

Tips to Improve Sleep Habits

If your sleep habits are less than optimal, there are ways to modify your lifestyle so that you can begin to get the best amount of sleep. According to Dr. Oks, the following suggestions may help to improve your overall sleep health:

• Go to bed when you generally start feeling tired
• Maintain a consistent bedtime and wake-up time
• Refrain from reading, watching TV, or using electronics in bed
• Do not spend more than 30 minutes in bed awake
• If you are not feeling tired, leave the bedroom and go to another part of the home until you do feel tired

Because some sleep issues are due to underlying health problems, it's also important to make sure your sleep disturbances aren't linked to another condition. According to Dr. Oks, if you're having an extremely difficult time getting enough sleep, or if you find yourself consistently sleeping much longer than seven hours per night, it's best to consult with a health care provider or sleep medicine physician to exclude sleep-related or other disorders.

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https://www.health.com/condition/sleep/seven-hours-sleep-ideal-most-adults

7 Effective Herbs for Better Sleep

 

Effective Herbs for Better Sleep

 
 

https://www.mercola.com/infographics/effective-herbs-for-better-sleep.htm

How Much Sleep Is Enough?

 

https://www.mercola.com/infographics/how-much-sleep-is-enough.htm

Do you sleep for less than 7.5 hours? Watch this - Gravitas Plus

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Are you sleeping less than 7.5 hours a night? Your life could be at risk. Studies show sleep deprivation increases the risk of cancer. Sleeping less also makes you a bad worker and takes a toll on your pocket.

https://www.youtube.com/watch?v=MgI1AxIvyMw

Having trouble sleeping? Hormonal changes can affect sleep quality for women

The physical needs of women and men differ, as we well know, and it is no different when it comes to sleep.

Monday, 23 Dec 2019

8:00 AM MYT

By DATUK DR NOR ASHIKIN MOKHTAR

Women may find that they experience more sleep interruptions during their premenstrual and menstrual periods every month. — AFP

What we know about the major distinctions in sleep requirements of men and women include:

• Women’s sleep rhythms seem to change more slowly than that of men.
• Women enjoy the stages of deep sleep into their 30s.
  
  By their 20s, men start to experience a decline.
• Women get more slow wave sleep, compared to men.
  
  This is a critical component of sleep that helps you wake up feeling refreshed and ready for the day.
• Women have less issues with waking up in the middle of the night, compared to men.

On the surface, it would appear that women should be getting better quality sleep.

But our precious sleep can be disrupted by various factors and a particular problem is the surge and decline of our hormones every month.

Women will find that the premenstrual and menstrual periods during the month are the most common times when sleep interruptions occur, some of which may be in the form of difficulty sleeping, acute dreams and waking up in the middle of the night.

Why I’m so tired

In general, if you feel drowsy throughout the day, you may not be getting the kind of sleep quality that you really need.

Apart from hormonal disturbances, here are other factors that could explain why you go through the day feeling like you aren’t well-rested:

• You’re always busy
  
  Between juggling a full-time job, caring for children, wife duty and miscellaneous responsibilities at home and within the community, it’s not surprising for women to feel like the multi-load of responsibilities on their shoulders can be a tremendous drain on daily energy levels.
• Hormonal changes
  
  Going through premenstrual days, menopause, puberty, pregnancy and menstruation all have an effect on hormonal balance.
  
  It would appear that one main culprit of sleep disruption in women are hormones.
  
  Although oestrogen is beneficial to improving the quality of rapid eye movement (REM) sleep, the rise and fall of hormones due to imbalance or changes in the body is the reason for these disruptions.
  
  For example, when progesterone levels in women rise after ovulation, fatigue or drowsiness also increases, and it is the reverse when progesterone is low – sleep quality suffers.
• Not enough hours of quality sleep
  
  This usually comes as a result of the demands of a very busy schedule.
  
  While you may get an adequate number of sleeping hours, it is not the same as getting high quality sleep that makes you feel well rested.
  
  A brain that is deprived of sleep is more prone to increased irritability and feelings of anxiety, as well as physical discomfort such as headaches.

How much to sleep

The amount of sleep that a person needs hinges on many factors, in particular, their age.

A general guideline for determining the amount of sleep goes as follows:

• Infants (ages 0-3 months) require 14-17 hours daily.
• Babies (ages 4-11 months) require 12-15 hours daily.
• Toddlers (ages 1-2 years) require about 11-14 hours daily.
• Pre-school children (ages 3-5) require 10-13 hours daily.
• School-age children (ages 6-13) require nine to 11 hours daily.
• Teenagers (ages 14-17) require about right to 10 hours daily.

Most adults need seven to nine hours of sleep, although some people may need as few as six hours or as many as 10 hours of sleep each day.

Women who are in their first trimester of pregnancy require more sleep than the average woman.

Older adults (ages 65 and older) need seven to eight hours of sleep each day.

However, researchers have pointed out that, on average, women need twenty more minutes of sleep than men, because women use more of their brain during the day to multitask, and thus, require more rest.

Deprived of sleep

Sleep deprivation causes many serious concerns.

Past studies have shown that sleep-deprived individuals perform as poorly as individuals under the influence of alcohol in driving simulators or while conducting tasks requiring hand-eye coordination – and chugging caffeinated drinks while you are sleep-deprived does not help.

Even small signs can hint at your lack of adequate sleep. Keep an eye out for the following:

• Changes in mood.
• Inability to focus on tasks.
• Falling asleep soon after sitting or lying down on the couch.
• Sleepiness or tiredness, even during sedentary activities like watching a movie or commuting through public transport.
• Feeling a need for a nap or naps during the day.

Healthwise, the consequences of not getting enough sleep include:

• High risk of chronic conditions such as heart attack, weight gain, a rise in blood pressure or diabetes
• Dark circles and wrinkles
• Low libido
• Memory problems, and the eroding ability to think clearly and make good decisions
• Lowered immune system that exposes you to sickness
• Depression

For a chance at getting better sleep, cultivate long-term healthy habits.

Despite a busy schedule, getting a good night’s rest will ensure that you won’t encounter sleep-related problems.

Go to bed before midnight and try to follow these guidelines:

• Regulate your sleep schedule.
  
  Wake up and go to bed at the same time, even on the weekends.
• Practice having a bedtime routine that includes dim lighting, soft music, aromatherapy or a hot bath.
• Make your bedroom a sleep sanctuary.
  
  It should be clean, airy and dimly lit to encourage a feeling of relaxation.
  
  Turn off your mobile phone to reduce the amount of blue light that disrupts your brain from switching off, and read a book instead.

Prioritising sleep

Modern life has its many advantages, but its fast-paced nature doesn’t take into account the harmful effects on women’s sleep health.

A disturbance in sleep patterns leads to problems like poor concentration and fatigue, among other things.

While getting adequate quality sleep is essential for everyone, regardless of age, women who wish to live a life of being an all-rounded career and family woman may find that a lack of sleep can become an increasingly serious issue.

Making it a priority to improve sleep health will help women lead happier and more productive daily lives.

https://www.thestar.com.my/lifestyle/health/2019/12/23/hormonal-changes-can-affect-sleep-quality-for-women

Five Common Mistakes That Steal Testosterone

It’s one of the first—and most upsetting—casualties of aging… Testosterone levels start to drop as men get older. And it doesn’t wait until retirement. It can start as early as your 30s.

INH ResearchOctober 3, 2014

But age isn’t the only threat. There are some common—and sneaky—factors that drain this hormone from you no matter how old you are.

Here are five common mistakes that steal testosterone:

1. Going Low-Fat: You know all the myths about eating fat… But heart health and a slim waistline aren’t the only reasons to add more of it to each meal. Research shows that it only takes six weeks of reducing fat intake to lower your testosterone levels. Just dropping from 40% to 25% fat a day means around 15% less T.

So if you have been one of the millions of people in the U.S. afraid to touch fat, your testosterone levels could be suffering. Try adding avocados, coconut oil, and grass-fed butter to your meals. These clean fats will help set the table for healthy, natural production.

2. Skipping Sleep: It isn’t always easy to get a good night’s sleep… But if it’s happening more than a night or two a week, it could put your hormones in jeopardy. Just one full week of getting five or less hours of sleep each night can drop T levels by up to 15%.1 And that’s only one week. If you’re making a habit of burning the midnight oil—or have sleep problems you need to address—the damage could be even worse over time. Trying natural sleep aids will help you fall asleep easier—and keep your testosterone levels from sinking.

3. Drinking Too Much Alcohol: A glass of red wine with dinner can be good for your heart and help boost your health. But if you’re having more than two drinks a day, you’re helping your body convert testosterone into estrogen.2 That’s the female sex hormone. It’s true that men need this hormone in small amounts… But when it comes from sacrificing testosterone, it can put out your fire fast.

If you’re a beer drinker, it only gets worse… The hops in beer are estrogenic. They may even help women avoid hot flashes during menopause.3 Your best bet is to limit your alcohol to a glass of wine. If you prefer to sip the hard stuff instead, limit it to a drink or two on the weekends. This helps prevent inflammation and spares testosterone.

4. Over-Exercising: Health Watch readers know that less is more when it comes to exercise. But spending less time in the gym—and turning up the intensity—doesn’t just help keep your heart in top shape. A study at the University of British Columbia found that long-distance runners had at least 20% less testosterone.4 But it’s not just about running less. It’s about greater intensity.

Another study reveals that high-intensity interval training causes bigger testosterone spikes after workouts that normal running.5 It may not be as easy as a jog… But high-intensity interval training (HIIT) can cut your gym time in half—and brings your T levels to where they need to be to fight aging.

5. Eating Soy: It not only lowers your sperm count,6 eating soy depletes your testosterone. It may even prevent your body from being able to make more of it over time. One study found that taking a soy protein supplement led to a 19% drop in serum levels of this hormone in only two weeks.7 But avoiding soy isn’t always easy. That’s because it’s a popular filler ingredient in processed foods. It’s a cheap way to help foods—especially powders—emulsify. That’s why many protein supplements contain soy even though it isn’t being used as a protein source. But even “healthy” foods aren’t immune. Most of the salad dressings you’ll find—even the organic ones—use soybean oil as their base. Always make sure to read the labels on the foods and health products you buy to avoid this testosterone killer.

You don’t need dangerous hormone therapy or an expensive doctor’s prescription to start reclaiming your youthful vigor. There are natural ways to do it. But you need to protect any gains you make. Fixing these simple mistakes is the first step to reigniting your fire—no matter how low the candle may be burning.

Testosterone levels decline about 1% a year after age 30. This is just one more symptom of what we call “Male Aging Syndrome.” Most men think problems like lack of energy or libido are a natural consequence of getting older… when it may actually be an easy to fix chemical imbalance! See the four ways you can break free of Male Aging Syndrome here.

References:
1http://www.uchospitals.edu/news/2011/20110531-sleep.html
2http://www.fammed.wisc.edu/sites/default/files//webfm-uploads/documents/outreach/im/handout_testosterone.pdf
3http://www.ncbi.nlm.nih.gov/pubmed/20167461
4http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724199/
5http://www.ncbi.nlm.nih.gov/pubmed/23310924
6http://www.ncbi.nlm.nih.gov/pubmed/18650557
7http://cebp.aacrjournals.org/content/16/12/2796.full

https://www.institutefornaturalhealing.com/2014/10/five-common-mistakes-that-steal-testosterone/

Ministers may advise on how much sleep people need

Ministers are reportedly planning to issue guidance on how much sleep people should be getting every night.

13 July 2019

The report suggests many adults could be risking their health due to a lack of sleep

The recommendations are expected as part of a series of proposals aimed at improving public health in the UK.

According to a leaked draft of the plans seen by The Times, up to three in four adults do not regularly get at least seven hours sleep per night.

It warns that making do with less has been linked to a range of physical and mental health problems.

• Sleep myths 'damaging your health'
• Body clock linked to mood disorders
• Late risers 'likelier to have early death'

Ministers are now planning to review the evidence - according to the draft, problems associated with lack of sleep include an increased risk of obesity, strokes, heart attacks, depression and anxiety.

It also suggests that sleep deprivation can hinder recovery from illness and surgery.

One idea being considered is for the health service to introduce "protected sleep time" for patients, when they are not disturbed unless there is a good clinical reason.

The draft guidance says: "As a first step the government will review the evidence on sleep and health. This is with a view to informing the case for clear national guidance on the daily recommended hours of sleep for individuals in different age brackets and to raise awareness of the key 'sleep hygiene' factors that can support healthy sleeping."

Health Secretary Matt Hancock is reported to be set to publish the full list of proposals - which mainly focus on plans to tackle smoking and to reduce obesity levels, in an attempt to help prevent disease and to save the NHS money.

Russell Foster, professor of sleep and circadian neuroscience at Oxford University, told The Times there was overwhelming evidence that good sleep could help protect against dementia, diabetes and depression.

However, he said ministers needed to be careful in the recommendations they make: "The difficulty is there's a lot of individual variation."

• Johnson promises review of unhealthy food taxes
• Sugar tax on soft drinks raises £154m

Another of the ideas being considered under the proposals includes extending the "sugar tax" to milkshakes.

The levy on soft drinks came into force in April 2018.

But Boris Johnson - who Mr Hancock is backing to become the next leader of the Conservative Party - has questioned whether such levies unfairly target the less well-off.

Mr Johnson has called for a review of the "sugar tax" and vowed not to introduce any new ones until it is complete.

https://www.bbc.com/news/health-48972243

Be in bed before 10.30 if you want to have kids, men told following new study linking lack of sleep to poor fertility

Men should get to bed before 10.30pm to improve their chances of fathering children, scientists have said following a groundbreaking new study.The data showed that tho...


Between seven and a half and eight hours sleep is ideal, the study says

•  Henry Bodkin 

24 JUNE 2019 • 7:30AM

Men should get to bed before 10.30pm to improve their chances of fathering children, scientists have said following a groundbreaking new study.

The data showed that those tucked up early had nearly four times greater sperm quality compared to those who went to sleep at 11.30 or later.

Fertility experts said they believe a lack of sleep provokes the immune system into overreacting and attacking healthy sperm.

It also puts men under physical and psychological stress, which is thought to further damage their chances of conceiving.

The team at Aarhus University in The Netherlands said the findings are increasingly significant in the age of Netflix where people tend to binge-watch television late into the night.

They studied 104 men with an average age of 34 over a two-year period, tracking their sleep patterns and comparing them against the results of sperm sample analysis.

The figures showed that even the difference between getting to sleep before 10.30 and between 10.30 and 11.30 yielded a 2.75-times greater healthiness of sperm.

Presented at the European Society of Human Reproduction and Embryology conference in Vienna, the study contributes to a growing shift in focus towards the impact of substandard sperm in couples’ infertility, a factor scientists now believe has been underestimated for years.

Professor Hans Jakob Ingerslev, who co-authored the study, said: “The reasons could be psychological as sleep-deprived men suffer more stress and that can have an impact on fertility.

“These were men who had been trying to have a baby for about two years and an early bedtime was likely to be important because it allowed them to get more sleep.”

As well as investigating the time at which aspiring fathers went to sleep, the team also assessed sleep duration against the health of the participants’ sperm.

They found that between seven and a half and eight hours sleep was ideal.

The sperm of men who slept this length appeared to be more than six times healthier than that of those who got less than seven hours.

However, no link was found between sperm health and sleeping for eight hours or longer.

Dr Christopher Barratt, professor of reproductive medicine at the University of Dundee, said: “If you don’t get enough sleep, that has an impact on the metabolism, which will have a negative effect on sperm quality.

He added: “It is pretty basic advice but a lack of sleep is closely tied to feeling stressed and stressed men are also less likely to have sex once a day, as we recommend when trying for a baby.”

The new research follows a recent study from Imperial College London, which discovered that the sperm of infertile men is every bit as healthy as that of fertile men while it is still in the testicles.

However, by the time it has travelled through a series of ducts and left the body it has become damaged, suggesting something toxic is happening along its path to the outside.

It is thought discovery offers new hope for men who struggle to become fathers even with the help of IVF.

https://www.telegraph.co.uk/news/2019/06/24/bed-1030-want-have-kids-men-told-following-new-study-linking/