We’re often told by the popular press and well-meaning family and friends that, for good health, we should fall asleep quickly and sleep solidly for about eight hours – otherwise we’re at risk of physical and psychological ill health.
There is some evidence to suggest that those who consistently restrict their sleep to less than six hours may have increased risk of cardiovascular disease, obesity and diabetes. The biggest health risk of sleep deprivation comes from accidents, especially falling asleep while driving.
Sleep need varies depending on the individual and can be anywhere from 12 hours in long-sleeping children, to six hours in short-sleeping healthy older adults. But despite the prevailing belief, normal sleep is not a long, deep valley of unconsciousness.
The sleep period is made up of 90-minute cycles. Waking up between these sleep cycles is a normal part of the sleep pattern and becomes more common as we get older.
It’s time to set the record straight about the myth of continuous sleep – and hopefully alleviate some of the anxiety that comes from laying in bed awake at night.
So what are the alternatives to continuous sleep?
The greatest “risk of physical and psychological ill health” comes from paying attention to junkscience ‘studies’ and ex cathedra pronouncements of ‘doctors’ about things that maybe, possibly, have a chance of increasing your risk of *whatever*.
Just as marathoners get addicted to the ‘runner’s high’ of their own endorphins, the chronically anxious and neurotic get addicted to the stress hormones induced by frightening media reports about health risks.
For years now I have heard “8 hours of sleep endangers your health!” “You need 6-7 hours of sleep, the ideal amount!” “Nobody needs more than 4 hours of sleep a night!” “Have to have 8 hours of sleep!”
Pick a number and wait for it.
I tend to sleep until such time that I awake. Sometimes 6 hours and sometimes 8 hours. Why would anyone assume a standard time for optimal sleep when there is such wide diversity among the physical needs of different human beings? I ran a half marathon last month and slept about 6 hours. I ate a large dinner last week and slept almost 9 hours.
All I know is, I need a continuous 8 or I feel like crap the next day. That’s all I need to know, forget the science.
Exactly. Normal is what is normal for you.
Since I was a very young child, my sleep pattern was to wake up anywhere from three to eight or more times a night. I often wake up every one to two hours and then go back to sleep. If I happen to sleep all the way through the night, it’s a rare exception. This is my normal sleep pattern. I had a friend who was always upset because she didn’t sleep through the night and you “were supposed to”. It caused her endless anxiety. Everyone has their own pattern and science should probably stop issuing generalizations that just upset people. The studies are not definitive by any means.
In earlier years seven hours was ideal for me. I woke up without a clock and felt fine. In my late forties my patterns changed dramatically due to stress. After that time of stress passed I was never able to return to my old sleep patterns. Now I get a ‘good’ three to five hours. I do need five to fifteen minute power naps a few times a week, but otherwise I do ok.