How many hours of sleep are needed? – Sleep Guide Part 2

Everyone's sleep needs are different, as it is a biological necessity that varies from person to person and by age, influenced by the state of the nervous system, lifestyle, and daily stress.

In our fast-paced world, we tend to overexert ourselves, trying to make the most of our day, often at the expense of sleep. We work late into the night, scroll through our phones, and then wonder the next day why we are tired, irritable, and unfocused.

Do these questions sound familiar?

• How many hours should one actually sleep for regeneration?

• How much sleep is ideal if we exercise or do intellectual work?

• How much sleep is healthy in the long term?

In this article, we'll help you understand the science behind sleep duration and where to look for the problem if you sleep enough but still wake up exhausted.

How much sleep do you need? – Regulated by nervous system development and metabolism

Sleep is not a random process, but a strictly regulated biological system controlled by the coordinated functioning of the brain and the hormonal system. It is determined by two main mechanisms: our internal biological clock, the circadian rhythm, which adjusts sleep to the day-night cycle, and sleep pressure, which gradually builds up during the day and "signals" when rest is needed.

However, the number of hours of sleep a person needs per day largely depends on the state of their nervous system and the functioning of their metabolism.

The more intense the neural development or stress, the greater the need for sleep. In infants and young children, the brain develops very intensively, millions of new neural connections are formed, so it's no coincidence that they sleep a lot. In childhood, sleep aids learning, memory consolidation, and emotional processing. In adulthood, the nervous system is already "more stable," so less sleep is sufficient for maintenance. In old age, the structure of sleep changes, becoming "more fragmented," but the nervous system's need for regeneration persists.

Metabolism determines how quickly the body uses energy and to what extent it needs to regenerate. For example, in the case of an adult leading an active lifestyle or a child, metabolism is faster, energy consumption is higher, they require more regeneration, and therefore need to sleep more. In old age, there is less energy, metabolism slows down, and due to frequent micro-awakenings, the time for quality regeneration is less, but this does not necessarily mean less sleep time.

How many hours should you sleep? – The role of age

Babies

Infants sleep almost all day – and for good reason. Their nervous system undergoes intensive development, and sleep plays a key role in forming neural connections. At this stage, sleep is not a luxury but a fundamental requirement.

Children

In childhood, sleep is one of the most important supporters of growth. Growth hormone is primarily produced during sleep, and the brain also organizes and consolidates information learned during the day (memory consolidation) at this time.

Adults

For most adults, 7-9 hours of sleep is considered optimal. This is the duration during which the body can go through the necessary sleep cycles. If someone consistently sleeps less than this, it not only causes fatigue but also carries long-term health risks.

Elderly

In old age, the structure of sleep changes: micro-awakenings are more frequent, and sleep can be shallower. However, it is important that this does not necessarily mean a lower need for sleep – only the quality of sleep changes.

What does a sleep disorder mean in practice?

A sleep disorder doesn't just mean we can't fall asleep. It's a much more complex problem.

This includes, for example:

• Frequent nocturnal awakenings

• Waking up too early, difficulty falling back asleep

• Morning fatigue despite "getting 7-8 hours"

It is important to differentiate between temporary sleep problems and a chronic condition. A stressful period can naturally cause short-term insomnia, but if it persists for weeks or months, it can be considered insomnia, which may require treatment.

What is insomnia?

Insomnia, or sleeplessness, is a persistent sleep disorder in which the quantity or quality of sleep is inadequate for a long time – and this already negatively affects our daytime quality of life. Insomnia, therefore, doesn't just mean that "we can't sleep," but that we can't sleep well even when we have the opportunity. It's important to take it seriously and treat it if necessary.

How can it manifest?

Insomnia can appear in several forms:

• Difficulty falling asleep (tossing and turning for a long time)

• Frequent nocturnal awakenings

• Waking up too early (and unable to fall back asleep)

• Shallow, unrefreshing sleep

When do we speak of true insomnia?

Not every bad night counts as insomnia. It is considered a real problem if:

• it occurs at least 3 times a week,

• it persists for several weeks or months,

• and also causes daytime symptoms, such as:

• fatigue

• irritability

• difficulty concentrating

What could be behind it?

Insomnia is often caused by several factors combined:

• Stress, anxiety, overwork

• Disrupted sleep routine

• Screen use before bed

• Unsuitable sleep environment (e.g., uncomfortable mattress)

• Health problems

What happens in your body when we prepare for sleep?

Many people find that the more they "focus" on sleeping, the harder it is to fall asleep. There are serious physiological reasons for this.

The brain cannot switch to rest mode if it is continuously exposed to active stimuli – for example, due to work, phone use, or strong emotional stress.

The role of melatonin and cortisol in sleep

Our sleep-wake cycle is regulated by the finely coordinated action of two key hormones: melatonin (the sleep-inducing hormone) and cortisol (the stress hormone). These have opposing effects – while one "shuts down," the other "wakes up."

Melatonin production begins in response to darkness, signaling the body that it's time to rest. Its level rises in the evening, peaks at night, and then decreases by morning.

However, blue light inhibits melatonin production: The light-sensitive cells in our eyes detect this light, which the brain interprets as daylight, causing melatonin production to stop or decrease. As a result of blue light, we feel sleepy later, have more difficulty falling asleep, and sleep may be shallower.

Cortisol is naturally present in the body and plays an important role in waking up and maintaining daytime activity. Its level is high in the morning, helping us wake up, but it gradually decreases during the day and should return to a low level by evening.

Under the influence of stress, overwork, or even late-night excitement, the cortisol level does not decrease adequately, remaining high even in the evening. This keeps the nervous system in an "alert" state, our "brain keeps whirring," and the body cannot relax. High cortisol levels block the onset of sleep because they inhibit the effect of melatonin, increase heart rate and alertness, thereby keeping the body in a state of readiness.

The secret to good sleep is not just how much we sleep, but also that melatonin and cortisol work at the right time and in the right proportion. If this balance is disrupted (e.g., due to screen use or stress), the quality of sleep immediately deteriorates.

The key to rest: sleep cycles, i.e., the alternation of REM and deep sleep

During one night, we go through several sleep cycles, consisting of REM and deep sleep stages. If the brain "whirs," these cycles are interrupted, and regeneration will not be complete.

Sleep is not a uniform, "switched off" state, but a process consisting of successive cycles, namely NREM (non-REM) and REM sleep phases. During an average night, we go through 4-6 such cycles, each lasting approximately 90 minutes.

NREM sleep – the phase of physical regeneration

NREM sleep consists of several phases, but the most important of these is deep sleep. This is the most restorative part of sleep, when the body truly enters "repair mode":

• Heart rate and breathing decrease

• Muscles relax

• Cell regeneration begins

• The immune system strengthens

• Growth hormone is produced here

REM sleep – the brain's "maintenance"

The REM (Rapid Eye Movement) stage is when the brain is more active, and most dreams occur at this time.

• The brain operates in an almost waking state

• Processes emotions and experiences

• Organizes and consolidates memories

• Plays an important role in learning and creativity

How is a complete sleep cycle structured?

A cycle looks like this:

1. Falling asleep (light sleep)

2. Deep sleep (physical regeneration)

3. Returning to lighter sleep

4. REM stage (mental processing)

This process repeats throughout the night, but not evenly: the first half of the night has more deep sleep, while the second half has longer REM stages.

If sleep is frequently interrupted (e.g., by noise, an uncomfortable mattress, stress), we do not get enough deep sleep, REM stages are shortened, and cycles become "disrupted." As a result, even if we sleep 7-8 hours, we still wake up tired.

Vitamins and sleep – How rest aids regeneration?

Sleep is not merely passive rest, but one of the body's most active restorative processes. During this time, not only do muscles, tissues, bones, and the nervous system regenerate, but metabolism is optimized, hormonal processes that regulate energy use are activated, and ingested vitamins and nutrients are absorbed and utilized more effectively.

Vitamins (e.g., vitamins C, D) are also important for immune system function – but their effect is truly realized only when the body is rested. During sleep, immune cells are activated, defense becomes more efficient, and inflammatory processes are reduced.

Vitamins necessary for nervous system function (e.g., B vitamins) can truly "work" during sleep: they help restore neural connections, support mental clarity, and reduce the effects of stress.

Even if we pay attention to proper nutrition or vitamin intake, if sleep is inadequate, the efficiency of absorption decreases, the body cannot regenerate, and the likelihood of deficiency states increases.

What is the minimum sleep with which we can still "survive"?

In the short term, we might function on less sleep, but there is a price to pay.

In the short term:

• Concentration problems

• Irritability

• Slower reaction time

In the long term:

• Weakened immune system

• Increased mental strain

• Risk of burnout

Persistent sleep deprivation means that the body does not get enough regeneration for months – and this can have serious consequences.

Common reasons that steal our sleep time

Behind sleep problems, common factors often lie. For example, bad habits, such as irregular bedtime, caffeine consumption late in the day, or heavy meals in the evening. Constant "whirring," stress, and inner tension also prevent the body and nervous system from relaxing, which is why mental overload can also cause sleepless nights.

Certain health conditions can also seriously disrupt nocturnal rest – often without us realizing the real cause. These can include sleep apnea (breathing pauses), restless legs syndrome, and high blood pressure. If someone is persistently tired despite seemingly getting enough sleep, it's worth examining not only their lifestyle but also any potential underlying health issues as well.

Sleep Apnea – When Breathing Stops

Sleep apnea is a condition where breathing briefly stops or significantly decreases during sleep. Even if someone sleeps for 7-8 hours, their sleep is constantly interrupted, preventing it from being restful.

Symptoms:

• Accompanied by frequent, loud snoring 

• Due to breathing pauses, the brain "alarms," leading to frequent micro-awakenings 

• The affected person often doesn't even remember these 

Restless Legs Syndrome – The "Can't Keep Still" Feeling

Restless Legs Syndrome is a neurological problem that causes an unpleasant, tense feeling in the legs, especially in the evening. It makes it difficult to fall asleep and can lead to frequent awakenings.

Symptoms:

• Strong urge to move the legs 

• Tingling, pulling sensation at rest 

• Temporarily relieved by movement 

High Blood Pressure – The Hidden Sleep Disruptor

High blood pressure and sleep quality are closely linked. Moreover, it's a vicious circle: poor sleep can also contribute to increased blood pressure.

Symptoms:

• The body cannot fully "slow down" at night 

• The nervous system remains more active 

• Awakenings may be more frequent 

The Relationship Between Comfort and Sleep

Sleep is not only a mental but also a physical process. It is a fact that often the cause of sleep problems is an inadequate sleep environment, not just stress. A poor quality mattress can cause micro-awakenings that we don't even remember – yet they degrade sleep quality. If the mattress does not adequately support the body, the muscles are constantly working and correcting. This leads to tension and shallow sleep. Of course, the quality of rest can also be influenced by other factors, such as temperature, noise, and light.

HOW TO IMPROVE OUR SLEEP ENVIRONMENT AND FINALLY SLEEP WELL? – YOU CAN READ OUR TIPS AND ADVICE IN THIS BLOG POST.

The Role of the Bed: How Does a Poor Quality Mattress Cause Micro-Awakenings?

Many people think that if they "sleep through the night," they must have rested well. The reality, however, is that sleep quality is often degraded by unnoticed micro-awakenings – and one of the most common causes of these is an unsuitable mattress.

What is a micro-awakening?

Micro-awakenings are very brief, a few-second "startles," which we usually don't remember. We don't necessarily open our eyes, we don't consciously register them, yet they interrupt the sleep cycle. Moreover, even a few such interruptions are enough to prevent sleep from being restful.

Why can a bad mattress disturb our rest?

1. Insufficient support

If the mattress does not properly follow the contours of the body, some parts (shoulders, hips) are subjected to excessive pressure, while others do not receive enough support. The body tries to correct this with continuous small movements, which leads to micro-awakenings.

2. Continuous muscle work

On a bad mattress, the muscles cannot fully relax, the spine does not remain in its natural position, so the muscles "hold" the body all night, making it difficult to regenerate. This also causes small awakenings, even if we don't notice them.

3. Development of pressure points

A mattress that is too hard or too soft hinders proper blood circulation, causing numbness, pulling sensations, tossing and turning, and increasing nighttime movements. Each change of position is a mini interruption in sleep.

4. Temperature and ventilation

Poor quality mattresses often do not ventilate properly: they can cause overheating, lead to sweating, and disrupt the depth of sleep. The body then reacts automatically – in the form of further micro-awakenings.

What are the consequences of this?

• We don't reach a sufficiently deep sleep phase 

• REM stages become shorter 

• We wake up tired in the morning, feeling "unrested" 

All this can happen even if you get 7-8 hours of sleep.

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What to do if I can't sleep? – Practical advice

One of the foundations of good sleep is for the brain to automatically switch to "sleep mode" when we get into bed. If this doesn't work and the sleep problem becomes persistent, it's important to take action – because quality sleep is not a luxury, but the basis of healthy functioning.

One of the most important sleep hygiene principles is for our brain to establish a clear connection between the bed and sleep. If this is disrupted, the bed can easily become a place of stress, thinking, or wakefulness.

1. Use the bed only for sleeping and resting! Avoid using your phone, working, watching TV, and eating in bed, so your brain learns that when you get into bed, you should sleep.

2. Only go to bed when you are sleepy! If you don't feel sleepy enough, read or relax, or simply wait until you naturally feel drowsy.

3. If sleep doesn't come, get up! If you can't fall asleep after 15-20 minutes, go to another room, do something calming, and only return to the bedroom when you are sleepy again.

4. Establish a routine! This means going to bed and waking up at similar times every day, and developing evening "wind-down" habits. Repetition helps the brain adjust.

Expert help – When should you see a doctor?

If sleep problems are persistent and already affecting your daily functioning, it's worth consulting a doctor or a sleep specialist. Not all sleep problems require immediate medical intervention, but there are clear signs when it's advisable to seek professional help.

Consult an expert if:

• The sleep problem persists for weeks or months 

• Insomnia occurs multiple times a week 

• It has a noticeable effect during the day (fatigue, difficulty concentrating) 

• Loud snoring or suspected breathing pauses occur 

• Frequent night awakenings disrupt sleep 

• The problems worsen quality of life or performance 

Whom can we turn to?

• To a GP first 

• To a sleep specialist or sleep lab 

• If necessary, to a psychologist (e.g., in cases of stress or anxiety) 

If you feel that despite getting enough sleep, you don't feel rested, it's worth examining not only the number of hours but also the quality and conditions of your sleep.

A well-chosen mattress and an appropriate sleep environment can significantly improve the quality of regeneration. Find the ideal solution in the Yatas Bedding mattress selection, or visit our stores in person, where our experts will help you find the perfect sleeping experience!

READ PART 1 OF OUR SLEEP GUIDE, WHICH COVERS THE TOPIC: WHY CAN'T WE SLEEP AT NIGHT?