How many hours should you sleep?
One thing to note: There's no single answer to questions about sleep—what's ideal for each individual can vary greatly. Furthermore, needs change depending on age and life circumstances.
"Fashions" and indeed the spirit of the times play a role here: For centuries, it was said to have been perfectly normal to sleep without interruptions at night, with an hour or even several hours' break. It is said that this was sometimes even used and planned as an extra time of day, for example by doctors, scientists, the church—or in private for storytelling and reading.
Today, at least in Western societies, this is not desirable for most people. Yet the phenomenon of interrupted sleep is still common and is known, for example, under the catchphrase "wolf hour." Those affected wake up between approximately three and four in the morning and are initially unable to fall back asleep. A relic from earlier times? Possibly – scientifically, waking up at this time is usually explained by hormone levels in conjunction with a lowered body temperature.
Those who know this from their own experience will probably find this no consolation, as they simply want to sleep through the night - preferably 8 hours of sleep in a row, night after night: This is generally considered ideal for adults.
How much sleep do adults need?
There are no universally accepted rules regarding the extent of sleep and how many hours of sleep one needs to feel rested. However, several surveys have found that most people in Germany sleep more than Half of adults consider 7 to 9 hours of sleep to be sufficient. However, this apparently doesn't mean that they actually sleep that much: A study commissioned by the Techniker Krankenkasse health insurance company, for example, found that around 60 percent of adults only get an average of 6 to 7 hours of sleep.
A far smaller percentage report sleeping up to 12 hours; at the other end of the scale are those who get by on five hours or less. Prominent examples show that this doesn't have to be detrimental to energy levels and work performance: Whether Winston Churchill, Napoleon, or Thomas Edison, it's apparently no obstacle to being extremely productive with less than five hours.
Overall, however, the three belong to a minority of estimated only around one percent of such short sleepers, who need less than six hours of sleep even over a longer period of time to get a good start to the day. Like many things, predisposition plays a decisive role in determining a person's sleep type. In practice, of course, that doesn't mean that this can be followed. Just think of former presidents like Barack Obama or former German Chancellor Angela Merkel, who had little opportunity to follow their natural sleep rhythm while in office. Obama is said to have resorted to a drug to shorten his sleep while maintaining the same level of performance. It was probably not for nothing that he once said before the end of his presidency that one of the first things he would do after leaving office would be to sleep for two weeks straight. And Merkel, who During her long years in office, she earned a reputation for her extraordinary constitution. In an interview, she debunked the rumor that she only needs four to five hours of sleep. To maintain a reasonably consistently good mood, the then Chancellor said, she needs more regularly.
How much sleep is too little?
Aside from a worse mood, what are the risks for those who sleep contrary to their natural rhythm, i.e., who don't get enough rest at night? Scientists largely agree that chronic or prolonged sleep deprivation is a health risk. "Too little sleep makes you stupid": This truism can be confirmed by students who enjoy late nights out, as well as shift workers.
However, impaired short-term memory, difficulty concentrating, and restlessness are the more harmless symptoms of poor or insufficient sleep. The German Society for Sleep Research and Sleep Medicine cites more serious consequences as an increased risk of conditions such as depression, heart disease, high blood pressure, and even certain types of cancer – not to mention the fact that almost one in four road traffic accidents is attributed to sleepiness behind the wheel.
It's obvious that compensating for sleep problems with alcohol or pills can be a bad idea. In both cases, there's a risk of addiction and other health problems - and wine and beer, for example, don't even help in the short term. This is simply because alcohol dehydrates the body: As a result, you have to go to the bathroom more often than usual at night and are also more thirsty. Sleep researchers also warn that even small amounts of alcohol before going to bed reduce the quality of sleep. Even if falling asleep itself may be easier, the particularly important deep sleep is impaired. In the second half of the night, physical recovery and regeneration are detrimental if this sleep phase is shortened and interrupted by more frequent waking.
Is too much sleep unhealthy?
When people don't get enough sleep, it can lead to a deterioration in their health. But what happens to the body and brain when they sleep too much? Studies show that too much sleep is also harmful. Late sleepers who oversleep over a long period of time are more likely to develop illnesses, back pain, depression, and heart disease. However, what matters is how you feel after a night's sleep. If you feel refreshed, well-rested, and able to perform at your best during the day, then sleeping in may be the right amount of sleep.
Influence of sleep phases
The restorative value of sleep also depends on the different sleep phases that people go through several times during the night. Therefore, to evaluate your optimal sleep duration, it is helpful to know the individual sleep phases.
The falling asleep phase
The phase of falling asleep belongs to the non-REM phase. Sleep during this phase is very light. The muscles are not yet fully relaxed. Brain activity slows down.
The light sleep phase
The second phase of non-REM sleep is the so-called light sleep phase. Muscles relax increasingly and body temperature drops. Brain activity continues to decline.
The deep sleep phase
During the deep sleep phase, breathing and heart rate slow down. Blood pressure drops, and very slow brain waves are detectable in the brain. The deep sleep phase is also part of the non-REM phase.
The REM phase
REM stands for rapid eye movement. The eyes move rapidly back and forth beneath the eyelids. While the body enters a state of complete relaxation, the brain processes the events of the day. The areas responsible for long-term memory are particularly active during this phase. The REM phase is also the sleep phase during which people dream.
After the REM phase ends, the sleep cycle begins again. The body returns to the light sleep phase.
Our four tips for a healthy sleep to wake up refreshed
We've already shown that when it comes to healthy and restful sleep, it's not just the length of sleep that matters. Sleep quality is at least as important.
People can do something to improve their sleep quality. Below we list the most important tips and tricks for improving sleep quality.
Tip 1: Build routines
Bringing consistency to your sleep rhythm lays the foundation for restful sleep. Your body can adapt to this regularity and adjusts to your bedtime. Ideally, this routine shouldn't be interrupted, even on weekends.
Tip 2: Exercise in everyday life
Regular exercise and regular sport also have a significant impact on sleep quality. Exercise leads to greater balance in everyday life and is therefore an important factor in increasing the level of rest during sleep.
Tip 3: Avoid alcohol and caffeine
In particular, the consumption of alcohol and caffeine immediately before going to bed has a negative impact on sleep quality.
In particular, drinking alcohol to relax after a stressful and demanding day is not a good idea in terms of sleep quality and prevents holistic recovery during sleep.
Tip 4: Improve sleep quality with the right bedding.
The sleeping environment and nighttime sweating have a significant impact on sleep quality. Night sweats, in particular, often complain of restless nights. Temperature-regulating bedding to combat night sweats, for example, can promote restful sleep.
