The concept of sleep affects our entire life during the day. Starting a day with a good sleep ensures that our day is good and productive, but on days when we do not get enough sleep, we are very tired and our work is unproductive. So is 6 hours of sleep enough during the day? Although information has been given before that 6 hours of sleep per day is enough, 6 hours of sleep is actually not enough time during the day.
Why Is 6 Hours of Sleep Not Enough?
In an experiment, when the conditions of people who slept 4 hours, 6 hours and 8 hours a day were observed, it was observed that the energy and performance of people who slept 4 hours decreased day by day, and they continued their normal lives at 6 and 8 hours, while it was observed that regular 6 hours of sleep also made people tired and low in performance after a while. Sleeping hours may vary according to people's age groups.
A person aged 14-17 should sleep around 8-10 hours, a person aged 18-25 should sleep around 7-9 hours, and adults over 25 should sleep around 7-9 hours. However, 6 hours of sleep is never enough for any age group. Some studies that are not definitive state that 6 hours of sleep regularly is equal to not sleeping at all after a while.
What are the Negative Effects of Insufficient Sleep?
We mentioned above that sleep is very important for both mental and physical health. Let's talk about the negative effects that a person who sleeps insufficiently experiences during the day.
First of all, after a while, a person who does not sleep enough, their ability to perceive and make sense of events weakens considerably, and while this is the case, they cannot find a solution to an event or situation that happens to them. According to some studies, not getting enough sleep increases the risk of developing certain diseases such as Alzheimer's and Parkinson's in the long term. Another negative aspect is that the rate of obesity is higher in people who sleep less than in people who get enough sleep.
Sleep Disorders And Their Effects?
Difficulties experienced before falling asleep or during sleep are called sleep disorders. Although sleep disorders are not just one condition, there are many types of sleep disorders. Let's examine some of them.
1-) Insomnia
Insomnia is the inability to fall asleep, the inability to stay asleep even if you do fall asleep, and the ability to experience problems related to sleeplessness and insomnia during the day due to these situations. Insomnia can be experienced due to drug use, noisy environment, excessive stress, depression and some psychological reasons, and has become a complaint for most people today.
2-) Excessive Sleepiness
Excessive sleepiness, unlike insomnia, can be defined as sleeping too much or the tendency to sleep too much during the day.
3-) Restless Leg Syndrome
Restless legs syndrome is a disease that occurs when a person feels a tingling sensation in their legs or arms during sleep and tries to relieve this feeling by constantly moving the numb part.
4-) Sleepwalking
It is the state of standing up and walking around or making other movements unconsciously while asleep, and is usually seen in children around the age of 10.
These are just some of the sleep disorders; there are also sleep disorders that are caused by dreams or many other reasons.
According to a study conducted in 2020, it is known that the risk of obesity increases by 40% in people who sleep less than 7 hours a day. It is estimated that this sleep-obesity connection is related to some hormones that have a direct effect on fat storage in the absence of sleep. The imbalance in hormones causes an increase in the calories consumed during the day. The fact that these calories come from unhealthy foods and carbohydrates also increases the risk of obesity.
There are studies that show that lack of sleep increases the risk of heart disease. Adults who sleep less than 7 hours a day are thought to have a 10% increase in the risk of dying from a heart attack.
What Should Be the Ideal Sleep Duration?
Although we mentioned above that the ideal sleep duration is not 6 hours and we know that this varies according to age groups, let's see what the ideal sleep duration is for each age.
First of all, babies sleep longer than adults, and while babies need to sleep 14-17 hours a day in the first 3 months after birth, this period decreases to 12-15 hours a day between 3 and 11 months.
In the preschool period, the daily sleep duration is 10-13 hours. As the child grows a little more, after the age of 6, there is no need for daytime sleep, so 9-11 hours of sleep is sufficient for school-age children.
This period can drop to 8-10 hours a day with middle school and high school, i.e. puberty, and can be almost the same as an adult's sleep duration. Adults should have an average of 7-9 hours of daily sleep. For older people, 7-8 hours of sleep may be sufficient. Just as 6 hours of sleep is not enough, 9 hours of sleep and more are also considered unhealthy sleep.
The Relationship Between Sleep and Mental Health
While many sleep-related problems are psychological factors, sleep has a significant impact on our mental health. Having a good sleep routine can positively affect mental health. Getting enough sleep can increase concentration, strengthen mental functions, and provide emotional balance. Sleep plays important roles in regulating brain functions, consolidating learning and memory processes. Insomnia or lack of sleep can contribute to mental health problems such as memory problems, difficulty concentrating, irritability, anxiety, and depression.
What Should We Do to Improve Sleep Quality?
The solution to a quality sleep, like the solution to every problem, is a healthy life. What needs to be done for this is to first pay attention to the foods we eat and drink and avoid foods and drinks that will upset our stomach during sleep. Another issue is alcohol. Although it is known that alcohol helps us fall asleep easily, it has the effect of waking up frequently after falling asleep and waking up feeling tired and with a headache in the morning. In addition, the order of the environment we sleep in and the bed are very important for the quality of sleep.
The environment being dark and cool is important for the secretion of the melatonin hormone. Also, going to bed and waking up at the same time every night is one of the most important issues for sleep quality.
As a result, in order to improve our sleep quality, we should choose healthy foods, keep our sleep regular, stay away from alcohol and adopt a healthy life as our lifestyle.
What Time of the Day Should We Sleep?
When determining our sleep interval, it is very important to consider the natural sleep-wake cycle at night and in the morning. Since the body naturally secretes the melatonin hormone and prepares for sleep at night, sleeping at night is of great importance for health. If we follow a regular sleep schedule in order to have quality sleep, trying to sleep at the same time every night and wake up at the same time in the morning is beneficial for the order of our day and our life in general.
Of course, when sleeping and waking up at the same time, attention should be paid to the fact that the sleep time is sufficient. Apart from this, when scientifically researched, some efficient sleep hours have been reached, but these sleep hours are not valid for everyone and are a general research. According to this research, the most efficient hours of sleep are accepted as 13.00-15.00 during the day and 23.00-02.00 at night.
Depending on the lifestyle of the person, some people do not have the opportunity to sleep at night, while others do not have time for daytime sleep due to working hours, work to be done and travel. For these reasons, it is the best decision that can be made in terms of health for everyone to adjust their most productive sleep time and organize their life accordingly.
Remember that each individual's sleep needs may be different. Some people feel energetic with 7 hours of sleep, while others may need 8 or 9 hours. It is important to listen to your own body's needs and adjust your sleep hours accordingly.