How much sleep is recommended for optimal health in adults?

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In our relentlessly paced fast world, beddy-bye (going to bed)  is generally compromised in the midst of a blow of active schedules and overflowing agitation lists. It’s frequently beheld as a luxury, an acquiescent action to be awkward into the actual hours of the day. 

However, an abundance of accurate affirmation overwhelmingly confirms that adequate, high-quality sleep is not a luxury—it is a basal colonnade of optimal health, appropriately as basic as diet and exercise. For adults, the recommended sleep continuance is the aboriginal analytical footfall against unlocking added concrete and cerebral well-being.

The Golden Range: Seven or Added Hours

Sleep organizations, including the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS), have made their verdict clear. According to them, healthy adults must sleep for 7 to 8 hours every night and this needs to become a habit. 

Furthermore, there are variations across the spectrum of adult age groups. A section of experts recommend that an 18 to 64 year old adult must nap for 7 to 9 hours. For those who are 65 years of age and older, 7 to 8 hours of sleep is advised. The recommended duration is the outcome of research linking sleep duration to a wide range of health outcomes.

Negative Effects of Short Sleep

Consistently sleeping less than the recommended 7 hours can trigger an avalanche of reactions on the body and mind. Chronic sleep deprivation may result in many-a-health issues including:

• Cardiovascular Disease and Stroke: Short sleep duration can be one of the reasons for hypertension (high blood pressure) and an increased risk of heart attacks and stroke. 
• Metabolic Disorders and Diabetes: It disrupts the balance of appetite-regulating hormones like ghrelin and leptin and weakens glucose processing. This in-turn can  lead to weight gain, obesity, and an increased risk of Type 2 diabetes.
• Immune System Weakened: Sleep is vital for the immune system to produce protective cytokines and infection-fighting cells. Persistent sleep loss compromises this vital function, leaving the body vulnerable to diseases and disorders.
• Cognitive Function Implicated: Lack of the recommended hours of sleep can affect the overall cognitive and executive functions like attention, memory, processing speed, reasoning, planning, problem solving, and multitasking. A sleep deprived brain suffers significantly. 
• Effects on Mental Health and Well Being: Experiencing back-to-back sleepless nights on a regular basis can result in mood disorders, depression, anxiety and an overall reduction in quality of life. 

Oversleeping Has Its Drawbacks 

Study brings to light that oversleeping (for more than 9 hours) can be harmful for adults. However, this must be treated on a case to case basis.  For adults recovering from illness, medical professionals prescribe longer periods of rest for recovery. On the contrary, adults who tend to sleep more than 9 hours could possibly be suffering from health issues as oversleeping is often regarded as a warning sign of certain medical conditions. 

Practical Options to Get A Good Nights Sleep

Sleeping for the recommended hours is a goal that can be achieved when the basics are adhered to. An adult who aims to improve sleeping patterns can consider implementing the following steps: 

1. Incorporate a Schedule: It is necessary to set a sleeping pattern by sticking to bed time and wake up time. Sticking to the sleep and wake up schedule is as important as implementing one. 
2. Optimize the Space: Environment can influence sleep patterns. Thus, it is necessary to make sure that the ambience is comfortable, cozy, quiet and peaceful.
3. Control Stimulants Intake: Stimulants like caffeine, alcohol and the likes must be avoided close to bed time as they are known to interfere and disrupt the sleeping routine.  
4. Prepare for Bed Time: A calm mind and a relaxed body is the perfect combination for quality sleep. De-stress, both physically and mentally before going to bed. 
5. Reduce Screen Time: Limit exposure to gadgets and use your devices only when and if necessary. The luminous display of the screen interferes with the sleeping cycle. 

Its a Wrap

The prescribed seven or added hours of sleep per night is an essential component as it contributes to physical, mental and cognitive health. Setting a sleep routine and achieving consistency strengthens the immune system, improves metabolic function, balances mood, and sharpens the cognition, allowing the adult to perform and function to the best of his/ her ability. If you wish to be counted as an adult who enjoys a quality life, the debut thing to do on your checklist must be to catch up on at least 7 hours of sleep tonight and every night.