How much sleep do you really need? Myths and facts about optimal sleep duration

Everyone knows the recommendation to get at least eight hours of sleep per night. But how much sleep do you actually need to stay healthy and perform at your best? In this article, we clarify what scientists have discovered about optimal sleep duration, which myths persist, and how sleep² can help you find your ideal sleep time.

Why Sleep Duration Varies Between Individuals

The optimal amount of sleep varies greatly from person to person and depends on factors such as age, genetics, and lifestyle. Studies by the National Sleep Foundation show that adults need an average of seven to nine hours of sleep per night. However, some people feel refreshed after just six hours, while others need nine to feel fully rested.

Myths About Sleep Duration

Myth 1: Everyone needs eight hours of sleep
Eight hours is just a guideline; what really matters is that you feel awake and functional during the day.

Myth 2: Less sleep increases productivity
Chronic sleep deprivation can have serious consequences, including problems with concentration, reduced performance, and health risks.

Myth 3: Catching up on sleep over the weekend works
Studies show that irregular sleep patterns can lead to long-term health problems and that weekend sleep cannot fully compensate for weekday deficits.

What Does Science Say About Optimal Sleep Duration?

According to a study by the University of California, the risk of cognitive impairment and diseases such as diabetes and heart problems increases with both too little and too much sleep. However, it's important to note that chronically ill, exhausted, or medicated individuals often spend more time in bed, and there’s no evidence that (too) much sleep is directly harmful. A long sleep duration is therefore a marker of health issues – not their cause. A meta-analysis published in the Journal of Sleep Research found that people who regularly sleep seven to eight hours show the best cognitive performance.

How Can You Find Your Personal Optimal Sleep Duration?

To determine your individual sleep needs, try the following steps:

• Sleep Tracking: Use tools like the sleep² web app to document your sleep habits over several weeks.

• Listen to Your Body: Observe how many hours of sleep leave you feeling the most refreshed during the day.

• Experiment with Different Sleep Durations: Adjust your sleep time in small steps and observe how it affects your daily performance.

How sleep² Helps You Achieve Your Optimal Sleep Duration

The sleep² app supports you in identifying and maintaining your personal optimal sleep duration over the long term:

• Personalized Sleep Analysis: Get detailed insights into your sleep behavior and receive recommendations based on your data.

• Targeted Sleep Optimization: Learn how specific behavioral changes can improve your sleep quality.

• Ensure Long-Term Success: Track your progress and continuously adapt your sleep habits to your needs.

Start Today with sleep²

Stop second-guessing how much sleep you need and let sleep² help you discover the amount of sleep that keeps you healthy, fit, and high-performing.

References:

• National Sleep Foundation. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010

• Ferrie, J. E., et al. (2007). Change in sleep duration and cognitive function: findings from the Whitehall II Study. Sleep, 30(12), 1659–1666.

• Lo, J. C., Ong, J. L., Leong, R. L., Gooley, J. J., & Chee, M. W. (2016). Cognitive performance, sleepiness, and mood in partially sleep-deprived adolescents: A meta-analytic review. Journal of Sleep Research, 25(6), 595–605. https://doi.org/10.1111/jsr.12402