In recent years, according to data from the World Health Organization, the average person on our planet sleeps two hours less than in the past. How dangerous can this be for our bodies, how many hours of sleep do we need, and most importantly, what kind of sleep should we get to be in good shape when we wake up?
Unfortunately, the day only has 24 hours, and increased daily obligations often deprive us of the ability to sleep as much and as well as we would like. According to the French National Health Organization, the average French person sleeps less than 7 hours on weekdays and a little more on weekends. Such a duration of sleep might be adequate and have beneficial effects on our health if its quality were as it should be. However, the problem, both in France and in most Western countries, lies in the way we sleep.
Scientists who study sleep have divided its duration into phases. In the first phase, our consciousness is still active, and our rhythms gradually decrease as we fall asleep. In the second stage, which can start 15-20 minutes after the first, our body enters the light sleep phase, which lasts for a significant portion of the time we are asleep, almost half of it. This is followed by the deep sleep stage, during which our muscles relax and our heart rate slows down. Deep sleep might last only an hour, but it is very important because, during this phase, our entire body begins to truly rest. This phase is crucial for a range of bodily functions, such as memory and our immune system. Additionally, if we manage to secure deep sleep for many years of our lives, its beneficial effects are evident in the functioning of our brain cells, while the chances of developing neurodegenerative diseases are significantly reduced.
Therefore, to have good sleep, we need to reach this stage, which ideally lasts one to two hours in total sleep of eight hours for people aged 25 to 45. As we age, the duration of deep sleep decreases, which is why older individuals tend to wake up multiple times during the night. After deep sleep, an interesting phenomenon occurs: the brain enters the REM phase, the stage of dreams, during which our eyes move, and our brain is highly active as it processes various events that happened the previous day. This stage is also very important, but to achieve it, we first need to enter the previous phase, which is the most challenging task in what seems like a simple process.
So, how many hours should we sleep each night? At least eight hours of quality sleep are essential for the average person. However, age, gender, and overall health condition may require variations in sleep duration. For instance, if someone suffers from anxiety disorders, they might need to sleep more than eight hours a day, ensuring the best possible quality of sleep and rest. This can be achieved by establishing a sleep schedule, going to bed at a specific time, even if we don’t fall asleep immediately, avoiding exposure to screen light that keeps us awake and creates stress, and ensuring the right temperature and bedding for our comfort.
If we are facing issues with our sleep, whether it concerns falling asleep, its duration, or waking up, it is advisable to consult a specialist. Based on our health status and the various factors mentioned above, they can recommend different methods to improve our sleep. One commonly known tip, for example, is consuming a banana before bed.
While some difficult nights may seem normal to everyone, long-term sleep deprivation causes stress, can affect our psychological state, especially if we suffer from depression, and may contribute to cardiovascular and other problems. In short, sleep is not just for children; it is for all of us, and we owe it to ourselves to strive for the best possible conditions around it.
