8 hours of sleep doesnt feel like enough
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Sleep disorders expert Harneet Walia, MD , says sleep is crucial for our health — and many of us are lacking when it comes to it. But now, thanks to a report from the National Sleep Foundation, you can aim for a targeted sleep number tailored to your age.SEE VIDEO BY TOPIC: How To Survive A Day On No Sleep
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Here’s What Happens When You Don’t Get Enough Sleep (And How Much You Really Need a Night)
As anyone who has lay awake at night contemplating the complexities of the universe can attest, sleep is a slippery beast. That a nip of whiskey before bed helps you sleep better. Even that eating cheese before snoozing causes nightmares.
Watch his talk on deep sleep here. All that with 8. Daniel Gartenberg: Every organism on the planet sleeps in some fashion, to some degree—even the basic fruit fly. What makes sleep so essential for our wellbeing comes down to three main things: to save our energy, to help our cells recover, and to help us process and understand our environment.
This third one is what I study. What deep sleep does is all the neural processing, and what REM sleep [rapid-eye-movement sleep] and light sleep do is basically integrate that into your long-term personality and understanding of the world. What other differences are there between deep sleep and REM sleep? As you sleep more, you get less and less deep sleep, and also if you sleep-deprive yourself, you get more deep sleep. During deep sleep, you get these long-burst brainwaves that are called delta waves, but during REM, your brainwaves are actually functioning very similarly to waking life.
Your whole thing is that deep sleep is more important than REM sleep. Deep sleep is really important, but REM sleep is also important. We know that the human growth hormone, cell-recovery things, and the ability to process new information are associated with deep sleep.
REM sleep is basically the processing of information. Asking for the workaholics in the room: Do we really need that much sleep? In order to get a healthy eight hours of sleep, which is the amount that many people need, you need to be in bed for 8. That being said, some people are short sleepers : You can do a test to find out if you have genetic makeup that makes you a short sleeper.
Getting half an hour less than what you need to really adds up over a week period. To see how much sleep you really need, my professor suggests that when you go on vacation, try to stick to your normal bedtime and then see what time you wake up. I normally get around six to seven hours of sleep a night and feel fine. But is that just because how I feel has become my normal operating mode, and I could really be functioning at a higher level?
A lot of this has to do with stress in our environment and our external need to work all the time. This also means making our work environments more conducive to sleep. For optimum productivity, we need around eight hours of sleep, right? New Yorkers oftentimes try to pound through with coffee and whatever, but giving in to your natural circadian rhythm during that afternoon lull might be a good thing.
What are they, and why are they responsible for that mid-afternoon slump? The photo receptors in our eyes pick up on sunlight, which controls the release of melatonin and all these other neurotransmitters that dictate your energy levels throughout the day. You have a peak moment of awakeness during the morning. After lunch you usually have a glucose spike, especially if you have a big heavy lunch, like a cheeseburger.
That glucose spike combined with a circadian dip gives you a period of fatigue between around 2 and 4pm. Your genes give you a greater proclivity to being a lark or an owl. And then some people have genes that make them very flexible.
The environmental cues they react against are called zeitgebers. But then also timing of meals, exercise, and having a consistent bedtime are all zeitgebers that impact your circadian rhythm. If your circadian rhythm is off, it negatively impacts your sleep quality. So having that consistent rhythm of going to bed and getting up at the same time will actually make your sleep more regenerative at night.
Going for a walk outside and getting that sunlight in the morning is the best thing to do to wake up. If you wake up in the middle of the night say, to go to the bathroom but get back to sleep quickly, does that screw around with your sleep quality?
It varies. How is society changing our relationship with sleep? What will be the consequences of this? A lot of that has to do with having TV on all the time, and mobile phones are taking it to the next level. But I actually think sleep is a more regenerative process than meditation. A lot of times people talk about doing meditation around midday, but for most people I would recommend a quick power nap instead of a quick meditation.
Similarly, when you meditate, you get a little bit of theta. A lot of times people think they can like fight through and push harder and harder and harder to get better results, but sleep can give you that, too.
When you transition in and out of sleep, your brain produces theta waves, which help you think more divergently. This is especially true for creative jobs. Jobs used to be very manual, but as jobs are becoming more and more cognitive, I think caring for your cognition is going to become increasingly important for the work.
However, people have a different ideal sound, light, and temperature environment to improve their sleep quality. We need stimulus control: You want to save the bedroom for sleep and sex. Quiet environments are going to improve your sleep quality. Your brain has these micro arousals throughout the night without you being consciously aware of it—even an air-conditioning unit turning on wakes up your brain.
So blocking out noises is a low-hanging fruit to improve your sleep quality. Bose just released an earbud that you can sleep with, for example. Playing these pulses at the same frequency as your deep-sleep brainwaves primes more deep sleep.
Everyone has different natural body temperatures, and usually men run hotter than women, but it can go either way. There are a lot of studies that screen time close to bed is bad. Parents have this issue when their fight-or-flight response system is overly activated by worrying about their kid, and that worry actually makes their sleep quality worse.
Probably the most common wearable to measuring sleep right now is the Fitbit. What about people who mess with their sleep cycle and try things like the da Vinci method , where you take a minute nap every four hours?
That polyphasic sleep stuff? The thing is that the placebo effect in some of these polyphasic sleep methods runs really high.
There have also been some studies showing that sleep deprivation could be a tool to combat persistent depression. How do you feel about that?
That was really interesting. If you have an extreme case of depression, sometimes some therapists will sleep deprive you a little bit. Some people are studying this link to address the opioid epidemic and through actually sleeping better: Chronic pain might be associated with deep sleep.
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Posted by Jennifer Hines. Do you often go through the day feeling sleepy, sluggish, and lethargic, even after a full night's rest? While it's common to occasionally feel dead tired during the day, persistent symptoms of daytime drowsiness could be linked to your sleep and health habits.
Getting a full eight hours of sleep a night is often a struggle. To make matters worse, there are times when one continues to feel tired despite supposedly having gotten sufficient sleep. Truth is, there are many reasons to explain tiredness persists even after getting the recommended number of hours. One of the simplest explanations is that it could be due to your body requiring more rest than the average person.
Alaska Sleep Education Center
Do you wake up exhausted, even if you've managed a full 8 hours sleep? If so, consider these two issues that might be sabotaging your sleep. Sleep is not sexy. There are two issues to be discussed here — not sleeping in full cycles and not getting enough deep sleep. Length of a full sleep cycle is minutes. The fact that it varies from person to person makes complicates the planning of full-cycle sleep. Instead, if you are getting up at 7, make a habit of going to bed at 11 PM. This will allow you to naturally wake up as your 5th cycle ends at around As outside stimuli subside, your brain is getting ready for sleep. Your heart rate slows down, and body temperature drops even more.
Still tired after 8 hours sleep? Here’s what to do..
The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort! But even minimal sleep loss can take a substantial toll on your mood, energy, mental sharpness, and ability to handle stress. And over the long-term, chronic sleep loss can wreak havoc on your mental and physical health.
Why eight hours a night isn’t enough, according to a leading sleep scientist