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Maryam Khan

Professor Barnes

English 1201

1 November 2020

How Many Hours of Sleep Do You Really Need to Be Healthy?

People tend to have busy lives, trying to balance everything going on. Sometimes it's

easy to lose track of how much sleep one has been getting. Unfortunately, sleep deprivation is

very common and often overlooked. It often becomes habitual, which leads to other health

issues. To be mentally and physically healthy, you need at least seven to nine hours of sleep

daily; lack of sleep or too much sleep can lead to serious mental and physical health issues.

What goes on while one sleeps? According to John Hopkins Medicine, The brain goes

through two different cycles of sleep: REM (rapid eye movement) and non-REM sleep. The first

part of the cycle is non-REM. Non-REM sleep consists of four stages. The first stage comes

between being awake and falling asleep. The second stage is when the heart rate and breathing

regulates. The body temperature also drops. This stage is considered light sleep. The third and

fourth stage is considered deep sleep. Non-REM sleep is very important for learning and

memory. It is also a more restful and restorative phase of sleep (than compared to REM sleep).

In REM sleep, the eyes move rapidly behind the closed lids. Breath rates increase, brain waves

are similar to when one is conscious, and the body becomes paralyzed (temporarily) while one

dreams. (John Hopkins Medicine)

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Stephanie Watson (from the Healthline) provides the many physical effects of not

obtaining enough sleep: high blood pressure, weakened immunity, the risk for diabetes, weight

gain, risk of heart disease, poor balance, and more. Lack of sleep can affect our central nervous

system, endocrine system, cardiovascular system, and immune system. The central nervous

system helps process information. Insomnia can disrupt the way the central nervous system

processes the information because the brain becomes exhausted; therefore, not allowing it to

perform its duties. The immune system helps protect our bodies from foreign bacteria, viruses,

and other harmful invaders. While one sleeps, the immune system works to create protective,

infection-fighting substances (like antibodies and cytokines). This being said, not getting enough

sleep may negatively impact one’s ability to fight off infections. The cardiovascular system deals

with one’s heart health and blood. People who do not get enough sleep are more prone to

cardiovascular diseases. The endocrine system is in charge of hormone production. Hormone

production is dependent on one’s sleep; therefore, it is important not to disrupt your sleep cycle;

otherwise, the hormone production may be negatively affected. Another risk of sleep deprivation

is something called “microsleep”. Microsleep is where one falls asleep (or unconscious) for a

few seconds without realizing it. This could be very dangerous in certain situations (driving,

operating heavy machines, etc). (Watson)

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Fig. 1 This image shows the parts of the body being affected by sleep deprivation (Healthline)

There are also many physical effects of obtaining too much sleep. Oversleeping can also

cause heart disease, diabetes, and other medical conditions. Research shows longer sleep linkage

with increased inflammation, increased pain, impaired fertility, higher risk of obesity, and higher

all-cause mortality. Oversleeping is also known as Hypersomnia. It can become a medical

disorder. Hypersomnia causes people to feel sleepy during the day. (Early Bird)

There are many negative effects on one’s mental health if one does not receive enough

sleep: memory issues, mood changes, trouble with thinking, and concentration. If sleep
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deprivation continues long enough, one may start getting auditory and visual hallucinations.

Sleep deprivation may also trigger anxiety, depression, paranoia, impulsive behavior, and

suicidal thoughts. (Healthline) According to Harvard Medicine, Those who suffer from sleep

deprivation are more likely to suffer from a mental illness than those who do not suffer from

sleep deprivation. Likewise, those with mental disorders are more likely to suffer from sleeping

disorders. Therefore, treating the sleep disorder may help reduce the mental illness symptoms.

Harvard Medicine goes into depth with specific mental illnesses and their statistics in regards to

sleeping problems, starting with depression: “...populations estimate that 65% to 90% of adult

patients with major depression, and about 90% of children with this disorder, experience some

kind of sleep problem. Most patients with depression have insomnia, but about one in five suffer

from obstructive sleep apnea.”. Harvard Medicine then continues with anxiety: “Sleep problems

affect more than 50% of adult patients with generalized anxiety disorder, are common in those

with post-traumatic stress disorder (PTSD), and may occur in panic disorder, obsessive-

compulsive disorder, and phobias.”.(Harvard Medicine)

Oversleeping is a potential symptom of depression. Most people with depression suffer

from insomnia, but fifteen percent claim to have hypersomnia (Early Bird). People who suffer

from depression also tend to sleep excessively during the daytime (Sleep Foundation). A study of

older adults showed that those who slept for longer seemed to have worse overall mental health

than those who slept for a normal amount of hours. Research shows that irregularities in one’s

sleep clock may play a role in depressive symptoms (Early Bird).

So, what is too much sleep, and what is considered not enough sleep? It is different for

everybody. It mainly depends on age and other factors: pregnancy, sleep quality, sleep

deprivation, and aging. According to Matt J. Olson from Mayo Clinic, It is recommended that
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newborns need at least fourteen to seventeen hours of sleep daily, while toddlers need ten to

twelve hours of sleep with one to two-hour naps. It is recommended that teenagers sleep for at

least eight to ten hours of sleep. (Olson)

There are numerous reasons why people do not get enough sleep: stress, diet, lack of

exercise, pain, depression, Restless Leg Syndrome, and poor sleeping habits. How can people fix

their trouble with sleeping? Lifestyle changes help immensely with sleeping problems. Caffeine,

alcohol, and nicotine should be avoided (especially near bedtime), engage in physical activity,

meditation, and practice good sleep hygiene. According to Harvard Medicine, sleep hygiene is:

“...maintaining a regular sleep-and-wake schedule, using the bedroom only for sleeping or sex,

and keeping the bedroom dark and free of distractions like the computer or television. “

To stay healthy (both mentally and physically), one needs at least seven to nine hours of

sleep every night. Anything from six hours and below is perceived as not enough sleep.

Anything after ten hours is considered too much sleep. Too much sleep or not enough sleep can

cause mental and physical issues. Mental issues may include (but are not limited to): anxiety,

bipolar disorder, ADHD, depression, paranoia, and suicidal thoughts. Physical issues may

include (but are not limited to): diabetes, obesity, risk of cancer, heart disease, sleeping disorders

(e.g insomnia), etc.

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Works Cited

“How Much Can an Extra Hour's Sleep Change You?” BBC News, BBC, 9 Oct. 2013,

www.bbc.com/news/magazine-24444634. Accessed 25 Oct. 2020.

John Hopkins Medicine. “The Science of Sleep: Understanding What Happens When You

Sleep.” Johns Hopkins Medicine, www.hopkinsmedicine.org/health/wellness-and-

prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep.

Accessed 25 Oct. 2020.

Olsen, Eric J. “How Many Hours of Sleep Do You Need?” Mayo Clinic, Mayo Foundation

for Medical Education and Research, 6 June 2019, www.mayoclinic.org/healthy-

lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-

20057898. Accessed 25 Oct. 2020.

Osmun, Rosie. “Oversleeping: The Effects & Health Risks of Sleeping Too Much.”

Amerisleep, Early Bird, 25 Aug. 2020, amerisleep.com/blog/oversleeping-the-

health-effects/. Accessed 25 Oct. 2020.

Premier Health. “Too Much Sleep Can Be Bad for Your Health.” Premier Health,

Premier Health, 7 Mar. 2016, www.premierhealth.com/your-health/articles/women-

wisdom-wellness-/Too-Much-Sleep-Can-be-Bad-for-Your-Health/. Accessed 25 Oct.

2020.

Publishing, Harvard Health. “Sleep and Mental Health.” Harvard Health, July 2009,

www.health.harvard.edu/newsletter_article/sleep-and-mental-health. Accessed 25 Oct.

2020.
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Watson, Stephanie. “11 Effects of Sleep Deprivation on Your Body.” Healthline,

Healthline Media, 15 May 2020, www.healthline.com/health/sleep-deprivation/effects-

on-body. Accessed 25 Oct. 2020.

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