Sleep is often cited as one of the cornerstones of wellness. And a good night’s sleep can indeed bring a whole range of physical and mental health benefits, as well as leave you feeling perkier and more energised.

But increasingly, it has been hijacked by the “numbers”: along with eight daily glasses of water, 10,000 steps, and five portions of fruit and veg, we’ve been told that eight hours is the magic number.

However, according to The Insomnia Clinic, we should put the idea of eight hours aside, focusing on quality rather than quantity when it comes to our sleeping habits.

Sleep requirements are different for everyone, and it’s more important to think about how you feel

The concept of eight hours being a “good” night’s sleep has taken hold to the point that you might find yourself worrying if you’re not hitting this magic number. But if you find yourself lying awake for hours on end in pursuit of the elusive eight, then it could simply be that it’s not the number for you.

According to the National Institute for Health and Care Research (NIHR), on average adults should be aiming for between seven and nine hours’ sleep, in line with NHS guidance. However, they state that the reality is that sleep requirements are highly individual, and what works for one person may not work for another.

They also cite research showing that when we sleep plays a big part in its function, with timing, regularity, and continuity all contributing in the same way as longevity.

One very simple test is this: if you wake up feeling refreshed, then you’ve probably had enough good-quality sleep. If you’re constantly tired and taking naps throughout the day, then there’s a good chance that you didn’t sleep for long enough the previous night.

Although simplistic, this can be a much better gauge than feeling like you’ve “achieved sleep” if you’ve had eight hours, or somehow failed if you haven’t.

That’s because sometimes, you can sleep for the magic eight or even nine hours and still wake up feeling groggy and unrested.

It can be helpful to understand more about the four stages of sleep

  • Stage 1 is the lightest phase and occurs just after you fall asleep. You’re only usually in this stage for a few minutes.
  • Stage 2 is when you drift into a deeper form of light sleep, as your brain waves start to slow.
  • Stage 3 is your deep sleep, and is where your body carries out important functions, such as physical repairs and tissue growth.
  • Stage 4 is sometimes known as REM sleep, when you’ll be dreaming as your brain starts processing your emotions.

All of these stages combined form one sleep cycle, and you must experience each stage to get good-quality sleep.

This is why sometimes you can feel groggy or disoriented even after eight hours’ sleep if you wake up mid-cycle. So, arguably, it’s more important to work with your sleep cycles than aim for a standard eight hours.

Each cycle lasts about an hour and a half. If you wanted to try to “plan” your sleep, there’s a handy calculator from the Sleep Charity which can help you work out your ideal bedtime based on what time you need to wake up the next day.

Sleep deprivation can lead to poor physical and mental health, and have serious long-term effects

If you wake up feeling good after a restful night’s sleep, it speaks for itself that you’ve slept well. But if you’re sleep deprived, it can often be harder to spot the symptoms, as it’s easy to attribute them to a difficult day or a bad mood.

But it’s wise to be vigilant. While the odd poor night’s sleep isn’t likely to cause too many problems, over time it can start to impact your cognition and physical health. In the long term, lack of sleep can even increase your risk of serious conditions like heart disease, type 2 diabetes, and compromised immunity.

Symptoms of sleep deprivation include:

  • Red, puffy eyes or under-eye bags
  • Eating more junk food
  • Craving caffeine
  • Loss of focus
  • Weight gain
  • Depression
  • Irritability

If you’re starting to notice these symptoms regularly, it could be worth exploring your sleep cycles to make sure you’re completing them. Sleep hygiene is important too, such as avoiding caffeine in the evening, sticking to a regular bedtime, and staying away from screens just before bed.

However, if you’re still struggling, then it’s a good idea to speak to your GP to check for any underlying conditions that could be affecting your sleep.

Get in touch

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Email hello@intelligentpensions.com or call 0800 077 8807 to find out how we can help.

Please note

This article is for general information only and does not constitute advice. The information is aimed at individuals only.

All information is correct at the time of writing and is subject to change in the future.