How much sleep do I need?

zipburn

I work two jobs, on friday or sat. it is usually 10am to 1am and the rest of the days 10 to 10.  How much sleep do I really need?  Is it ok to be at the bottom of 6.5 to 7.5 hrs of sleep? I am adjusting to getting up early and I can't tell right now if its too little sleep or my circadian rhythms are just messed up right now. 

Michele Cellai

Easy answer is: Everyone is different and you have to figure out what you need.

Longer answer: how many hours per night were you sleeping, on average?

That is probably what you need. You can sleep an extra hour some days but consistency is key to figure out of it is just adjusting to new rhythms or lack of sleep.

Carl

Posted By Jason Giangiobbe on 27 Jan 2011 08:18 AM

I work two jobs, on friday or sat. it is usually 10am to 1am and the rest of the days 10 to 10.  How much sleep do I really need?  Is it ok to be at the bottom of 6.5 to 7.5 hrs of sleep? I am adjusting to getting up early and I can't tell right now if its too little sleep or my circadian rhythms are just messed up right now. 

 

@Jason-

I work as a firefighter/Paramedic which consists of 24 hour shifts and then 48 hours off.  The problem is I then work as an RN in a pediatric trauma center.  Therefore, like you sometimes sleep is rare and not normal for sure.  I can tell you I felt it this am during my workout.  I felt exhausted, tired, sick, week, and ran down.  I then tried to sleep throughout the day and just tossed and turned.  For me I think 7 hours is a must or I just don't function well but I am almost always running on 5 or less.

Listen to the body and baby it my friend.  We are putting in too much work to go down for the count.

 

smtalbott

There are some good studies showing that "short sleepers" (those who get 6 hours per night) compared to "normal" sleepers (8h/night) have about 50% more cortisol exposure - this leads to reduced insulin sensitivity, fluctuations in blood sugar, increased appetite/cravings, and eventually abdominal fat accumulation (belly fat gain).

When I get less than 8 hours (which is most of the time) I try to pay particular attention to my appetite and notice whether I am truly hungry or just having cravings due to sleep deprivation. Are you hungry or just sleepy?

The elevated cortisol can also lead to fatigue, depression, increased risk of injury - all of the symptoms of "over-training" - so any bit of sleep loss should be considered another added "stress" to your overall system (on top of work, family, training)...

zipburn

thanks for the info... I have actually been very hungry all the time lately, i thought it was just the lost beer calories that I am used to having, that makes more sense. I usually eat the equivalent of normal portions for two people, but lately its been around four peoples worth. 

Coach Patrick

Less sleep isn't great but damage is mitigated if you are CONSISTENT in how much sleep you get and you take the odd day off here/there when you feel less than 100%!