Do You Really Need 8 Hours of Sleep Every Night?

VIDEOSCRIPT:

Sleep is essential for life, and when we can’t sleep, we’re desperate for help. However, our fascination with sleep lately feels as though it’s taken on an urgency. A quick internet search for sleep yields a slew of articles promising ways to make our sleep perfect, from new gadgets and fancy alarm clocks to avoiding blue light. There are countless services, products, and advice columns insisting that we’re sleeping wrong—not enough, poor quality, or in the wrong position. Even more troubling, some sources warn that if we’re not sleeping correctly, we’re doomed to a shorter life and increased risk of various diseases.

One of the biggest worries we have is that we’re not getting enough sleep, with many believing that anything less than seven hours a night leads to poor health outcomes, from high blood pressure to Alzheimer’s disease. However, this kind of messaging has two flaws. First, it’s not entirely accurate. While seven to eight hours of sleep is recommended for adults, it’s an average. Messages simplified for public health communication often lose important nuances. Yes, insufficient sleep over the long term is associated with health problems like cardiovascular disease, diabetes, and depression, but focusing only on the seven to eight-hour range ignores individual variability. Different people have different sleep needs—some require eight hours, while others function well on six.

The second flaw in this messaging is that it can be counterproductive, especially for those who already have trouble sleeping. For example, in 2019, an estimated 21 percent of U.S. adults were using sleep tracking devices—a number that has likely grown. While it’s fascinating to monitor sleep data like time spent in deep sleep or dreaming, this information can lead to obsession, resulting in a condition known as orthosomnia. Orthosomnia is a preoccupation with achieving perfect sleep, ironically causing more sleep problems. While this may be an extreme example, the anxiety over insufficient sleep can keep some people awake at night.

So, what do experts suggest? Stop fixating on the number of hours slept, as this can lead to unrealistic expectations. Dr. Colleen Carney, psychologist and head of the Ryerson University Sleep Lab, advises asking three basic questions:

1. Do you feel reasonably well-rested during the day? 
2. Do you generally sleep through the night without disturbances? Or, if you wake up, can you fall back asleep easily?
3. Can you stay awake through the day without involuntarily falling asleep? If the answers to these questions are “yes,” there’s likely no need to worry

For those struggling with sleep, instead of investing in expensive blue light filters or fancy sleep trackers, consider talking to a doctor to rule out any underlying medical issues. Then, explore evidence-based recommendations from the American Academy of Sleep Medicine. A particularly effective option is cognitive behavioral therapy for insomnia (CBT-I), a non-medication therapy with a very low failure rate.

VOCABULARY:

• desperate /ˈdespərət/ (adj) feeling hopeless, willing to do anything to achieve a goal. SYN: hopeless, frantic.
• urgency /ˈɜːrdʒənsi/ (n) – Immediate need or feeling of rush. SYN: immediacy, pressure.
• a slew of /sluː/ (n phrase) – A large number or quantity of something. SYN: a lot of, a large number of.
• gadget /ˈɡædʒɪt/ (n) – A small, useful device. SYN: device, tool.
• fancy alarm clock /ˈfænsi əˈlɑːrm klɒk/ (n phrase) – A stylish or advanced alarm clock. SYN: stylish clock, advanced alarm.
• advice columns /ədˈvaɪs ˈkɒləmz/ (n) – Sections in newspapers or magazines that offer tips or help. SYN: help sections, tips columns.
• be doomed to /bi duːmd tuː/ (v phrase) – Destined for a negative outcome. SYN: destined for, fated to.
• blood pressure /blʌd ˈpreʃər/ (n) – The force of blood in the arteries. SYN: circulation force, arterial pressure.
• Alzheimer’s disease /ˈæltshaɪmərz dɪˈziːz/ (n) – An illness causing memory loss and cognitive decline. SYN: memory loss illness, cognitive decline.
• flaws /flɔːz/ (n) – Imperfections or defects. SYN: defects, imperfections.
• accurate /ˈækjərət/ (adj) – Correct, exact, without error. SYN: precise, exact.
• simplified /ˈsɪmplɪfaɪd/ (adj) – Made easier to understand. SYN: made easier, reduced.
• nuances /ˈnuːɑːnsɪz/ (n) – Subtle differences or fine details. SYN: subtle differences, fine details.
• cardiovascular disease /ˌkɑːrdioʊˈvæskjələr dɪˈziːz/ (n) – Illnesses related to the heart and blood vessels. SYN: heart disease, circulatory illness.
• diabetes /ˌdaɪəˈbiːtiːz/ (n) – A condition with high blood sugar levels. SYN: high blood sugar condition, glucose disorder.
• depression /dɪˈpreʃən/ (n) – A state of sadness or mental health condition. SYN: sadness, mental illness.
• fixating /ˈfɪkseɪtɪŋ/ (v) – Obsessing or focusing intensely on something. SYN: obsessing, focusing.
• a range of /ə reɪndʒ ʌv/ (n phrase) – A variety or selection of different things. SYN: variety, selection.
• duration /dʊˈreɪʃən/ (n) – The length or time span of something. SYN: time span, length.
• counterproductive /ˌkaʊntərprəˈdʌktɪv/ (adj) – Having the opposite of the desired effect. SYN: ineffective, harmful.
• have trouble sleeping /hæv ˈtrʌbəl ˈsliːpɪŋ/ (v phrase) – Difficulty sleeping or experiencing insomnia. SYN: insomnia, sleep issues.
• fascinating /ˈfæsɪneɪtɪŋ/ (adj) – Captivating or very interesting. SYN: captivating, interesting.
• well-rested /wɛlˈrɛstɪd/ (adj) – Feeling refreshed and rejuvenated after sleep. SYN: refreshed, rejuvenated.
• disturbances /dɪˈstɜːrbənsɪz/ (n) – Disruptions or interruptions. SYN: disruptions, interruptions.
• involuntarily /ˌɪnvəˈlʌntərəli/ (adv) – Automatically, without intention. SYN: automatically, unintentionally.
• fancy sleep trackers /ˈfænsi sliːp ˈtrækərz/ (n phrase) – Stylish or advanced sleep monitoring devices. SYN: advanced monitors, stylish trackers.
• cognitive behavioral therapy /ˈkɒɡnɪtɪv bɪˈheɪvjərəl ˈθerəpi/ (n) – Therapy focusing on thoughts and behavior modification. SYN: thought-focused treatment, behavior modification therapy.

Sleep Importance and the Importance of Quality Sleep

• The internet has become a platform for promoting sleep perfection, with numerous articles and advice columns claiming that poor sleep quality is detrimental.
• The fear of not getting enough sleep is a common concern, with a belief that anything less than seven hours a night is linked to health issues like high blood pressure and Alzheimer’s disease.
• The messaging about sleep is not entirely accurate, as the recommended seven to eight hours of sleep is an average, and the duration of a good night’s sleep varies for different individuals.
• The obsession with sleep data, such as sleep tracking devices, can lead to orthosomnia, a preoccupation with the constant need to achieve perfect sleep, which in turn causes more sleep problems.
• Experts advise against fixating on the number of hours of sleep, as it can lead to unrealistic expectations of sleep.
• Instead of relying on expensive sleep trackers, it’s recommended to consult a doctor and follow evidence-based recommendations from the American Academy of Sleep Medicine.
• Cognitive behavioral therapy for insomnia, or CBT-I, is an effective therapy with a low failure rate and no medications involved.