For years, if you sought a good night's rest, the advice was to aim for eight hours of sleep. Despite this recommendation, many individuals find it challenging to achieve this much sleep. Over one-third of adults (35.2 percent) admit to getting less than seven hours of sleep per night.

While many adults may still benefit from an eight-hour sleep duration, this standard might not be universally suitable. Rather than adhering to a one-size-fits-all rule, consider sleep guidelines that align with your needs.

Why eight hours of sleep, anyway? Eight consecutive hours of sleep hasn't always been the norm. Centuries ago, people typically slept in two segments. They would retire about two hours after dusk, wake for one or two hours for prayer, leisure, or socializing, and then return to sleep. Around the 17th century, with increased lighting in streets and homes, sleep duration decreased, and the concept of consolidated sleep emerged—and persists today.

Presently, the National Sleep Foundation suggests that adults aim for seven to nine hours of sleep each night. Children and teenagers, in their developmental stages, require more sleep. These recommendations stem from expert consensus based on population studies of sleep patterns and clinical experience.

Is eight hours ever more than enough? For some, eight hours may exceed their requirements. A study called Familial Natural Short Sleep (FNSS) discovered that the ability to function on less than eight hours can run in families, indicating that these individuals may sleep more efficiently. Another study involving adults aged 38 to 73 found that seven hours was optimal for brain structure, mental health, and cognitive and genetic factors.

However, before contemplating the extra time available by reducing sleep, consider this: while some people are naturally shorter sleepers (around six hours per night), consistent short sleep (less than five hours per night) is linked to adverse health outcomes, including diabetes and obesity, as well as diminished vigilance—even when individuals believe they are functioning normally.

Repairing the body through sleep. David Louis, BP Doctor’s lead research scientist, emphasizes that sleep goes beyond providing a rested feeling upon waking. “Sleep is the time when the body and mind repair itself and is essential for normal physiological function,” he shares. During sleep, the body releases human growth hormone, facilitating the repair of muscle and tissue damage. Sleep also reduces the buildup of beta-amyloid, associated with poor brain function and Alzheimer’s disease. Additionally, the rapid eye movement or REM stage of sleep enhances deep connections in the brain that aid learning and creativity.

Getting efficient sleep. It's not just about the time spent in bed but the quality of sleep, adds David. In sleep science, efficiency refers to the ratio of time asleep to the time spent in bed. “If you’re in bed for eight hours but only sleep for six, the efficiency is 6/8, or 75 percent,” David explains. “Most sleep clinicians suggest that most healthy adults will have efficiencies between 85 to 95 percent to account for natural momentary awakenings during the night as you shift positions.”

Are you getting enough sleep? Despite some individuals feeling like natural short sleepers, getting six hours or less at night may indicate a need for more sleep. In lab settings, many short sleepers exhibit signs of underlying sleepiness they may have ignored or been unaware of.

There are simple ways to determine if you're getting enough sleep:

  • Do you fall asleep as soon as your head hits the pillow? This could be a sign of sleep deprivation.
  • What is your sleeping pattern on vacation, with no pressure to wake up? If you naturally wake up feeling refreshed eight hours after going to sleep, that’s a good guide to your body’s natural set-point.
  • Do you rely on caffeine or energy drinks or require a nap during the day? These behaviors may mask underlying sleep deprivation. Your BP Doctor device can assist in identifying your sleep habits and trends, including the duration and restfulness of sleep.

Tips for a good, efficient night’s rest To attain the best quality sleep, Heneghan suggests adhering to a regular bedtime and wake-up time—even on weekends and vacations.

Support your body’s underlying circadian rhythm by exposing yourself to strong daylight early in the day. Aim for a dark sleeping environment at night, promoting the production of melatonin, a hormone that aids sleep.

Consuming a bedtime snack that promotes sleep is also helpful. Foods like almonds and oatmeal contain melatonin, while bananas contain magnesium for improved sleep and potassium to reduce cramping and tension.

Allocate 10 minutes for worry time. Instead of battling pre-sleep anxiety, set a timer for a short period to jot down fears and worries, preventing these thoughts from running through your head when you lay down.

Maintain a cooler room for sleeping, as the body expects a temperature dip at night.

In this fast-paced world, prioritize the rest you need. Whether your ideal night’s sleep is seven hours, eight hours, or a bit less or more, pay attention to how you feel—not just at bedtime but throughout the day—to ensure you’re getting the quality rest that keeps you feeling good.