Do we really need eight hours of sleep? Let’s find out!

Sleep issues plague many people. From snoring to insomnia, the quality of your sleep impacts your health and wellbeing. Learn more about sleep health in this interview with Cecille van Gent, a clinical technologist at Durbanville Sleep Lab.

What’s the biggest myth about sleep that we should stop believing?

I often hear people say that everybody snores or snoring is harmless. Yet, snoring itself can cause severe sleep disruptions which can increase the risk of heart disease, high blood pressure, and memory problems.

Do we really need eight hours of sleep a night?

The truth is that sleep needs vary. Some adults feel great with seven hours, others need closer to nine. What matters most is how refreshed you feel and whether you can function well during the day. It’s more about quality rather than quantity.

What’s the difference between being tired and having a real sleep problem?

Feeling tired now and then is normal if there’s an obvious cause, like a late night or busy week, and it usually improves after good rest. A sleep problem is more likely if tiredness is persistent for weeks, happens even after enough sleep, and interferes with daily life or your safety. Warning signs include loud snoring, trouble staying asleep, morning headaches. Severe daytime sleepiness can be signs of sleep apnoea, insomnia, restless leg syndrome, or narcolepsy.

How much sleep do children really need at different ages?

Children generally need more sleep than adults because their brains and bodies are developing rapidly. So, lack of sleep can affect their mood, learning, and growth.

This is what is needed in 24 hours including naps:

Newborns (0–3 months): 14–17 hours
Infants (4–12 months): 12–16 hours
Toddlers (1–2 years): 11–14 hours
Preschoolers (3–5 years): 10–13 hours
School-age children (6–12 years): 9–12 hours
Teenagers (13–18 years): 8–10 hours

Are naps helpful or harmful for school-aged children?

For most school-aged children, naps aren’t harmful, but they’re usually not necessary if the child is getting enough sleep at night. Naps can be helpful if a child is sick, had a late night, or is going through a growth spurt. The only concern is that long or late naps might make it harder to fall asleep at bedtime. If a child needs regular naps to function, it may be a sign they’re not sleeping enough at night or there’s an underlying issue.

What bedtime routines actually work for winding children down?

Children thrive on routine and it is important to have a set bedtime and start winding down at least 30-40 minutes prior. Winding down can include dimming the lights and lowering noise levels. Switch off all screens at least an hour before bedtime. Have a warm bath and get into comfortable pajamas. Do some quiet activities like reading or colouring. Keep the room as dark as possible.

Is catching up on sleep over weekends possible?

Not really. While sleeping in on a Saturday might make you feel a little better, it doesn’t truly erase the effects of chronic sleep debt. Your body and brain need consistent, quality sleep every night to maintain healthy sleeping patterns. Irregular sleep patterns can still throw off your circadian rhythm, even if you try to “pay it back” later.

Can you train yourself to be a morning person?

We all have different chronotypes; our body’s natural preference for when we feel most alert or sleepy. Morning people are often called larks. Chronotype is influenced by genetics, age, and environment. While it’s possible to “shift” your body clock, it takes patience and consistent habits. Gradually adjusting your bedtime by 15-30 minutes every few weeks, and keeping your wake-up time the same even on weekends, can help. Exposure to bright light within 30 minutes of waking also supports resetting your circadian rhythm.

How does our sleep change as we get older?

Sleep patterns change with age, but the actual sleep requirement stays about the same; seven to nine hours. Older adults tend to spend less time in deep sleep, and have more awakenings at night due to possible health issues or just lighter sleep. Our circadian rhythm changes and we get tired and sleepy earlier in the evening, but then wake early. This might lead to daytime naps. Due to reduced REM sleep, our memory consolidation, mood regulation, and physical recovery is affected leaving elderly feeling less refreshed.