Sleep Needs

Young adults are notorious for not getting enough sleep, with most averaging only six hours a night. Young adults need an average of 7.5 and 8 hours of sleep every night (you may need slightly more or less).

As you move from adolescence to young adulthood, sleep patterns change. Sleep often becomes less satisfying: you might not sleep as well and feel less rested in the morning. To understand why, take a look at the sleep cycle.

Sleep Cycle

Sleep is split into two main phases: rapid eye movement (REM) and non-REM. The body cycles between REM and non-REM sleep. A sleep cycle begins with four stages of non-REM sleep followed by REM sleep; then the cycle restarts.

During REM sleep, the eyes move rapidly in different directions and intense dreaming occurs. Adults spend about 20 percent of sleep time in REM.

Non-REM sleep has four stages:

• Stage 1: light doze, not very refreshing.
• Stage 2: middle sleep, refreshing.
• Stage 3 and 4: slow-wave sleep, the most refreshing.

As you enter your early 20s, you experience more stage 2 sleep and less stage 3 and 4 sleep. With less of the "most refreshing" sleep, you don't feel as rested when you wake up.

How Sleep Affects Health

Getting enough sleep each night is important for health. Many studies link not getting enough sleep and serious health problems.

Some of the short-term risks of sleep deprivation include:

• Decreased alertness and concentration.
• Decreased memory.
• Increased risk of getting injured at work.
• Increased risk of getting in a car crash.

Some of the long-term risks of sleep deprivation include:

• High blood pressure.
• Heart attack and heart failure.
• Stroke.
• Obesity.
• Depression, mood disorders, ADHD.
• Poor quality of life.

Getting enough sleep boosts memory, mood, the ability to think clearly, the immune system and weight control. It's a win-win. 

The Negative Impacts of All-Nighters

Staying up all night disturbs your normal sleep pattern. Studies have shown that after a night of sleep deprivation, students react more slowly and have trouble concentrating. This negatively impacts grades.

Sleep deprivation can also change hormone production. It increases the stress hormone cortisol (which can weaken your immune system and make you more likely to get sick) and decreases production of the thyroid hormone (which can lead to fatigue and weight gain).

Caffeine

Caffeine is a naturally occurring substance in coffee, tea, soda, chocolate and certain medicines. It stimulates the central nervous system, which can make you feel more awake and alert.

The amount of caffeine in two to four cups of coffee has no negative effect for most people, but too much caffeine can make you restless, anxious, and irritable.

In addition, if you stop using caffeine, you could get withdrawal symptoms (in most cases, a headache). People who may want to avoid or limit caffeine include pregnant women and people prone to stress, anxiety, high blood pressure, irregular heart rhythms, and chronic headaches.

How to Improve Sleep

You have more control over your sleep quality than you may think. Some ways to improve your sleep include:

• Avoid caffeine, alcohol and nicotine four to six hours before bedtime.
• Make sure your bedroom environment is quiet, dark and cool.
• Be sure your mattress is comfortable. Typically, mattresses they wear out after 10 years.
• Create a soothing pre-sleep routine: avoid stressful, stimulating activities before bed, and ease the transition to sleep time with a relaxing activity, such as reading or taking a bath.
• Have a consistent sleep schedule: go to bed and wake up at the same time every day.
• Nap early: if you take a nap, it's better to keep it short and to nap before 5 p.m.
• Avoid foods that cause indigestion. It's different for everyone, but foods that are high in fat, such as pizza and fast-food, often cause indigestion.
• Exercise, but do it at least three hours before bed.

Youth reviewer: Trinh Tran

Reviewed by: Sharanjit Dosanjh, R.N.

Last reviewed: October 2019