Health Tips

How many hours should you sleep to be in good shape?

Write the 15/11/2022 by Santarome Bio

Sleep disorders affect a significant proportion of the population: 36% of French people say they suffer from lack of sleep.

This is therefore a real public health problem, which must be taken seriously.

Sleep needs vary greatly from person to person: some people come out fresh and get a six-hour night's sleep, while others need eight hours of sleep per night to be healthy.

Why is sleep important?

Sleep has direct effects on our well-being, but also on our health: lack of sleep increases the risk of heart attack by 48%.

We often ignore that a sleepless night produces the same effects in the body as one gram of alcohol, twice the limit allowed for driving!

Sleep deprivation has biochemical, psychological and physiological repercussions.

Furthermore, sleep has an important role on our work, memory and concentration abilities, as well as on the regulation of our moods. Sleep is indeed essential for brain maturation; it plays a fundamental role in neuronal connectivity. By strengthening neural circuits, it helps consolidate memorization abilities.


Sleep needs change with age

We do not have the same sleep needs based on our age: in 2019, the National Sleep Foundation published a study highlighting the sleep needs of individuals based on their age.

For newborns between zero and three months, between 14 and 17 hours of sleep per day is recommended.

For children up to one year old, the average recommended amount of sleep is 12 to 15 hours.

Until the age of two, 11 to 14 hours of sleep are needed on average.

From three to five years old, children need 10 to 13 hours of sleep per day, which can be divided between nighttime and naps (for example going to bed at 8:30 p.m. in the evening, getting up at 8 a.m. and an hour's nap after lunch).

From the age of six, the child's sleep needs decrease; Be careful though, he still needs to sleep much more than an adult, until adolescence. 9 to 11 hours of sleep daily is recommended. Make sure the lights are out at reasonable times!

Adolescents go through a period during which their body is subject to many changes, which generally makes them very tired. The NSF study establishes that between the ages of thirteen and seventeen, a young person still needs 8 to 10 hours of sleep per day.

The body then reaches adulthood, and needs then evolve: the recommended average sleep is 7 to 9 hours of sleep per day. It is interesting to note that the average hours of sleep in France is 6 hours 42 minutes during the week: we therefore sleep less than the recommended average. Note also that people who need less than six hours of sleep daily represent a tiny portion of the population.

Older people need few hours of sleep: from the age of 64, between 7 and 8 hours of sleep is sufficient.

Am I a short or heavy sleeper?

The choice between being a short or heavy sleeper depends on how much sleep you need to feel rested and alert during the day. Some people feel fine after just a few hours of sleep, while others need more time in bed to fully recover.

To determine whether you are a short or heavy sleeper, you can observe your sleep patterns over an extended period of time. Write down how many hours of sleep you get each night and how you feel during the day. If you wake up naturally without an alarm and feel energetic and alert with only a few hours of sleep, you might be a short sleeper. On the other hand, if you have trouble waking up in the morning and feel tired throughout the day, it's likely that you are a heavy sleeper.

It is important to emphasize that sleep needs vary from person to person and can also change with age, physical activity level and other individual factors. The key is finding the amount of sleep that keeps you feeling rested and functional throughout the day.

How to improve your sleep?

To improve your sleep, it is important to take into account several aspects of our environment and our habits. Here are some tips to promote good quality sleep:

  1. Limit screen use: Blue light emitted by laptop, computer or television screens can disrupt our circadian rhythm and inhibit the production of melatonin, the sleep hormone. It is recommended to limit screen use at least three hours before bedtime. Instead, focus on relaxing activities such as reading a book or listening to calming music.

  2. Control the temperature of your room: the ideal temperature to promote good sleep is generally around 18°C. Make sure your room is well ventilated and at a comfortable temperature. If the weather permits, sleeping with the window open can also promote good air circulation and help maintain an adequate temperature.

  3. Choose a suitable bedside lamp: avoid lamps that emit too harsh or intense light, as this can stimulate your brain and make it more difficult to fall asleep. Instead, opt for soft, subdued light, conducive to relaxation.

  4. Establish a regular sleep routine: Try going to bed and waking up at regular times, even on rest days. This helps regulate your internal clock and promotes better quality sleep. Implement a calming ritual before bed, such as reading a few pages of a book, practicing meditation, or breathing exercises.

  5. Exercise regularly: Regularly participating in an endurance sport, such as running or swimming, can help improve sleep quality. However, avoid strenuous exercise too close to bedtime, as this can increase your energy levels and make it more difficult to fall asleep. It is recommended to exercise at least three hours before going to bed.

  6. Opt for foods that promote sleep: certain foods can promote restful sleep. Foods rich in potassium, such as bananas and potatoes, are beneficial for their magnesium content, which promotes muscle relaxation. Avoid heavy, high-fat meals before bed, as this can cause difficult digestion and disrupt your sleep.

Food supplements to sleep well

Santarome Bio Bonne Nuit Bio gummies are the ideal organic food supplements for a regenerating night's sleep.

Our delicious organic chewing gums are made from plants whose benefits for sleep have been recognized for centuries:

Valerian ;

Lemon balm ;

Chamomile ;

The California Poppy ;

The lime tree .

The virtues of these plants are accompanied by a trio of buds: fig, lime and hawthorn.

The Santarome BIO blog

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