How to know exactly how much sleep you need?
When it comes to sleep, most people think that eight hours is the magic number. But as it turns out, that's just a myth.
Sleep specialist and author of the book “The Power of When,” Dr. Michael Breus, claims that the average person needs only 7.5 hours of sleep per night. Some people need more, some less.
“I myself have been a 6.5-hour sleeper for almost my entire life,” said Breus. “But my wife needs 8.5 hours. Everyone is different.”
WHAT IS SLEEP NEED?
According to Dr. Breus, this is because sleep – especially sleep need – is genetically determined. Sleep need is very similar to hunger. Just as hunger creates the desire to eat when you feel hungry, sleep need creates the desire to sleep when you feel tired. Sleep need also determines the length of sleep cycles.
In general, according to Dr. Breus, people go through five 90-minute sleep cycles during the night. Therefore, the average person requires 7.5 hours of sleep. Five 90-minute cycles total 450 minutes, or 7.5 hours. However, some people have shorter cycles. To find the ideal sleep duration for yourself, Breus recommends starting with an assumed 7.5 hours.
HOW TO DETERMINE YOUR SLEEP NEED:
Calculate 7.5 hours backward from your usual wake-up time. So if your regular wake-up time is 7:00 a.m., you should go to bed at 11:30 p.m. to achieve 7.5 hours of sleep. Try going to bed at 11:30 p.m. for seven to ten days.
Breus claims that if after these seven to ten days you wake up about five minutes before your alarm, 7.5 hours is the right sleep duration for you.
If after these seven to ten days you still wake up at your alarm, try going to bed half an hour earlier. Move your bedtime earlier by 30 minutes until you wake up just before your alarm. This way, you can determine how much sleep your body actually needs.
Unfortunately, this method does not work for everyone. According to Breus, about 50% of people have a chronotype that differs from the average. Chronotype refers to each person’s internal biological clock – in addition to the so-called average chronotype, there are also larks and owls.
OWLS AND LARKS MUST ADJUST THEIR LIVES TO THEIR CHRONOTYPE:
Breus states that although people with a chronotype different from the average still need about 7.5 hours of sleep, they must adjust the time window during which they get those hours. These people need to align their lives with their chronotype, not the other way around.
Breus uses himself as an example. He is an owl and never goes to bed before midnight. Therefore, his entire day shifts later. He has found that he is significantly more productive when he schedules his activities later in the day, and he has made the necessary adjustments in his life.
Sleep is an important part of life – you need to be aware of your needs and respect them.
