We spend about a third of our lives asleep – yet our body is by no means idle during this time. While we sleep, our brain and body go through various sleep stages. Memories are processed, numerous physical processes continue, and we create the conditions necessary to be awake and productive again the next day.
But how much sleep do we actually need? What happens during the night – and why can you lie in bed for eight hours and still not feel rested in the morning?
Sleep is not a uniform state. Over the course of a night, various sleep stages alternate. We go through phases of non-REM sleep—from light to deep sleep—and REM sleep several times.
The composition changes throughout the night: deep sleep is more prevalent in the first half of the night, while REM phases become longer toward morning. A complete sleep cycle does not last the same length of time for everyone or at every point in time.
When we get tired and wake up again is influenced, among other things, by our internal clock and increasing sleep pressure. Light also plays an important role: darkness promotes the release of the hormone melatonin and signals to the body that the night is beginning.
The famous eight hours is not a magic number. Sleep requirements differ from person to person and change over the course of our lives.
For adults, about seven to nine hours of sleep per night is a common guideline. Children and adolescents generally require more sleep. Furthermore, when and how deeply we sleep can change as we get older.
However, the pure number of hours does not tell the whole story. Sleep quality also counts. Anyone who sleeps long enough but wakes up frequently or feels distinctly sleepy during the day should therefore not just look at the clock.
Not everyone gets tired at the same time. Some people are productive early in the morning and tired early in the evening, while others do not really wake up until later. These differences in personal daily rhythm are referred to as a chronotype.
Sleep cannot be forced at the push of a button. However, certain habits can help the body develop a reliable day-night rhythm. This includes going to bed and waking up at regular times as much as possible. Daylight and physical activity during the day also play a role in our sleep-wake rhythm.
In the evening, it is worth looking at the sleeping environment. A quiet, dark, and relatively cool bedroom creates favorable conditions for the night. A personal evening ritual—for example, reading, quiet music, or relaxation—can additionally signal that the day is coming to an end.
Caffeine also deserves attention. Its effects can last for several hours, which is why coffee or other caffeinated beverages in the late afternoon and evening can make it difficult for sensitive people to fall asleep. Although alcohol initially makes you sleepy, it can disturb sleep later in the night. Large or heavy meals immediately before going to bed are also not comfortable for everyone. :contentReference[oaicite:1]{index=1}
Smartphones, tablets, and other bright screens introduce additional light in the evening. Anyone who notices that they have trouble switching off can try consciously putting electronic devices aside before going to bed. :contentReference[oaicite:2]{index=2}
Waking up briefly at night is nothing unusual initially. Many of these short periods of wakefulness are not even remembered the next morning.
It can become more difficult if you lie awake for a long time and start to get annoyed about falling asleep or constantly look at the clock. In the case of long-lasting sleep problems, treating insomnia often involves, among other things, associating the bed as much as possible with sleep and temporarily getting up if you lie awake for a long time until you feel sleepy again. :contentReference[oaicite:3]{index=3}
Anyone who frequently sleeps poorly can also keep a sleep diary for a while. Sleep times, nightly wake phases, naps, and daytime fatigue can help identify patterns and provide useful information during a medical consultation. :contentReference[oaicite:4]{index=4}
Almost everyone knows what it is like to have the occasional bad night. It becomes burdensome especially when sleep problems occur repeatedly and affect daily life, concentration, or well-being.
Obvious snoring accompanied by observed breathing pauses should also be addressed. Such breathing pauses can indicate sleep apnea. Pronounced daytime fatigue is also one of the possible signs. :contentReference[oaicite:5]{index=5}
Recurring or long-lasting sleep problems, pronounced daytime fatigue, observed breathing pauses, or other conspicuous symptoms during the night should be medically evaluated. Anyone who has difficulty staying awake while driving or in other dangerous situations due to fatigue should take this particularly seriously.
Sleep is far more than just a break from the day. Night after night, various sleep stages alternate while the body and brain remain active.
The decisive factor is not reaching a perfect number of hours every night. Getting enough restful sleep, having a rhythm that is as regular as possible, and having good conditions for the night are more important than focusing on a single number.
For adults, about seven to nine hours per night are often mentioned as a guideline. However, individual sleep needs can vary.
No. Eight hours is not a universally valid ideal value. Sleep requirements are individual. In addition to sleep duration, sleep quality and well-being during the day are also important.
Short periods of wakefulness during the night are normal and are often not consciously perceived at all. An evaluation may be advisable if longer periods of wakefulness occur regularly and sleep or daily life suffers as a result.
A short nap can improve alertness during the day. Anyone who has difficulty falling asleep in the evening should observe whether longer or late naps make night sleep more difficult.
Alcohol can make you sleepy at first, but it can disrupt sleep later in the night. Therefore, it is not suitable as a sleep aid.
If sleep problems occur repeatedly or persist and affect your daily life, a medical consultation makes sense. This applies in particular to pronounced daytime fatigue, observed breathing pauses, or other conspicuous symptoms during the night.
Note: This article is for general information and does not replace a medical diagnosis, advice, or treatment. In the case of persistent sleep problems or symptoms, please consult your doctor. The content does not refer to HAWLIK products.
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Medicinal mushrooms with tradition
Medicinal mushrooms with tradition
