You might be sleeping too much without realizing the problem. How many hours of sleep is healthy?
Is Nine Hours Too Much?
Sleeping Less? Here's What Happens
Consistency Matters More
The standard sleep advice for adults has long been somewhere between seven to nine hours each night. But emerging research suggests that the ideal number may not be what many assume. While both ends of the range are considered acceptable, studies are increasingly pointing toward seven hours of consistent sleep as the optimal target for most adults — not just for waking up refreshed, but for long-term physical and mental well-being.A major study published in Nature Aging, which examined nearly 500,000 adults aged 38 to 73, found that those who consistently slept for seven hours performed better on cognitive tests measuring memory, decision-making, and overall mental function. These individuals also reported more stable moods and fewer mental health concerns compared to those sleeping more or less. The study highlighted that both shorter and longer sleep durations were associated with a greater risk of anxiety, depression, and cognitive decline.Backing this up, the Journal of Clinical Sleep Medicine recommends at least seven hours of sleep per night for adults between 18 and 60 years old. Falling short of this can lead to a host of issues including heart disease, obesity, Type 2 diabetes, weakened immunity, and higher rates of depression.Longer sleep might seem beneficial, especially after illness or stress, but consistently needing more than nine hours could indicate underlying problems. Some studies have linked prolonged sleep durations with higher levels of body inflammation, slower mental processing, and increased risk of mood disorders, particularly depression. There's even evidence pointing to a greater risk of mortality over the long term among people who habitually sleep more than nine hours.This doesn't mean longer sleep is inherently harmful. In some cases, more rest may be necessary during recovery or due to other health conditions. However, if you regularly sleep nine hours or more and still feel fatigued, poor sleep quality or undiagnosed medical issues could be the cause.For those clocking just five to six hours a night, the effects can add up over time. Short sleep duration has been linked to impaired memory, trouble concentrating, mood swings, and a weakened immune system. Moreover, chronic sleep deprivation increases the risk of metabolic disorders, cardiovascular issues, and obesity.The idea of 'catching up' on sleep over the weekend is popular, but research shows that irregular sleep patterns — even if you hit the seven- to nine-hour mark — may still lead to health problems. Disrupted sleep schedules can interfere with the body's circadian rhythm, potentially increasing the risk of up to 172 different medical conditions, including liver disease and heart complications. In fact, studies have noted a 26% rise in the risk of stroke and heart attacks among people with inconsistent sleep patterns, even if they sleep the recommended number of hours.Experts stress that sleep regularity is just as important as duration. Going to bed and waking up at the same time each day helps the body maintain a healthy internal rhythm, which supports everything from mood regulation to immune response.While both seven and nine hours fall within the healthy sleep range for adults, current evidence suggests that seven hours of uninterrupted, high-quality sleep — kept consistent across nights — provides the best results for mental sharpness and long-term health.According to the Mayo Clinic, sleep needs vary significantly by age. Infants (4–12 months) require 12–16 hours including naps, while toddlers and children up to 5 years old should get 10–14 hours. Teens (13–18 years) typically need 8–10 hours, while adults are advised to aim for at least 7 hours per night. The clinic also notes that older adults often experience changes in sleep patterns but still need about the same amount of sleep as younger adults.Factors such as sleep quality, prior sleep debt, aging, and pregnancy can all influence how much rest an individual truly needs. The Mayo Clinic emphasizes that poor sleep — even when you log enough hours — can negatively impact mental clarity, emotional health, and physical well-being.
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Time of India
2 days ago
- Time of India
Lifestyle, not age alone, may be driving chronic inflammation
New Delhi: As you grow old, is inflammation of your system bothering you? It might not be just your age, as your lifestyle could also be responsible for it. A new study published in Nature Aging suggests that "inflammaging" — a chronic, low-grade inflammation commonly linked with ageing — may actually be a result of modern lifestyles rather than an inevitable part of growing old. Researchers from Columbia University's Mailman School of Public Health compared inflammation patterns in older adults from industrialised nations (Italy and Singapore) with those in indigenous populations living traditional lifestyles, such as the Tsimane in Bolivia and the Orang Asli in Malaysia. The contrast was striking. In industrialised populations, levels of inflammatory markers like C-reactive protein (CRP) and tumour necrosis factor rose steadily with age and were strongly associated with chronic illnesses like heart disease, kidney dysfunction and diabetes. By contrast, while Indigenous communities showed elevated inflammation due to constant exposure to infections, these markers did not increase with age, nor were they linked to similar rates of chronic disease. You Can Also Check: Delhi AQI | Weather in Delhi | Bank Holidays in Delhi | Public Holidays in Delhi "Inflammaging may not be a direct result of ageing, but rather a response to industrialised environments," explained Dr Alan Cohen, associate professor of environmental health sciences at Columbia University and faculty member of Butler Columbia Aging Center. "Our immune systems evolved under very different conditions than those we live in now." Health experts echo these findings, warning that a host of modern factors, including processed diets, sedentary lifestyles, environmental pollution, chronic stress and poor sleep, are major contributors to persistent inflammation. "In industrialised societies, inflammation is largely sterile and ongoing, caused by metabolic changes and immune dysfunction—not infections," said Dr Richa Chaturvedi, senior consultant, endocrinology, Indraprastha Apollo Hospitals. "In contrast, in traditional societies, inflammation is mostly infection-related and doesn't necessarily lead to long-term disease." Dietician Anjali Bhola from NCI Jhajjar, AIIMS, noted that diets high in sugar, salt, and refined carbs, coupled with erratic sleep and chronic stress, disrupt gut health and raise inflammatory markers. "These factors not only speed up biological ageing but also heighten the risk of non-communicable diseases," she said. Maj. Gen. Dr Darshan Singh Bhakuni, senior director, rheumatology, Max Super Speciality Hospital, echoed this. "Inflammation in Indigenous groups is typically driven by infections but doesn't worsen with age. This suggests that inflammation may reflect infectious burden more than biological ageing." "In communities such as the Tsimane and Orang Asli, ongoing exposure to infections keeps inflammation high at all ages," said Dr Setu Gupta, associate consultant, endocrinology & metabolism, Sir Ganga Ram Hospital. "But unlike in industrialised societies, this inflammation doesn't increase with age or lead to chronic diseases." Dr Parjeet Kaur, associate director, endocrinology & diabetes, Medanta, Gurugram, explained that while infectious inflammation is usually acute and short-lived, inflammaging is ongoing and driven by non-infectious factors. "The two involve similar immune pathways, but their triggers and outcomes are different," she said. So, can inflammaging be prevented? Experts believe it can be managed—and even reversed—with the right lifestyle changes. Dr Bhola advises a high-fibre, high-protein, low-carb diet with limited salt and sugar, 2 to 2.5 litres of water daily, and foods rich in zinc, vitamin C, vitamin D, and iron. She also emphasises regular moderate exercise, 7–9 hours of quality sleep, and stress-reduction techniques such as yoga and mindfulness. The study reinforces a powerful message: ageing itself may not be the main cause of chronic inflammation—how we live might be. Healthier ageing, it seems, begins with rethinking the way we eat, move and rest. Stay updated with the latest local news from your city on Times of India (TOI). Check upcoming bank holidays , public holidays , and current gold rates and silver prices in your area. Get the latest lifestyle updates on Times of India, along with Raksha Bandhan wishes , messages and quotes !
Time of India
5 days ago
- Time of India
You might be sleeping too much without realizing the problem. How many hours of sleep is healthy?
Why Seven Hours? Is Nine Hours Too Much? Sleeping Less? Here's What Happens Consistency Matters More The standard sleep advice for adults has long been somewhere between seven to nine hours each night. But emerging research suggests that the ideal number may not be what many assume. While both ends of the range are considered acceptable, studies are increasingly pointing toward seven hours of consistent sleep as the optimal target for most adults — not just for waking up refreshed, but for long-term physical and mental well-being.A major study published in Nature Aging, which examined nearly 500,000 adults aged 38 to 73, found that those who consistently slept for seven hours performed better on cognitive tests measuring memory, decision-making, and overall mental function. These individuals also reported more stable moods and fewer mental health concerns compared to those sleeping more or less. The study highlighted that both shorter and longer sleep durations were associated with a greater risk of anxiety, depression, and cognitive this up, the Journal of Clinical Sleep Medicine recommends at least seven hours of sleep per night for adults between 18 and 60 years old. Falling short of this can lead to a host of issues including heart disease, obesity, Type 2 diabetes, weakened immunity, and higher rates of sleep might seem beneficial, especially after illness or stress, but consistently needing more than nine hours could indicate underlying problems. Some studies have linked prolonged sleep durations with higher levels of body inflammation, slower mental processing, and increased risk of mood disorders, particularly depression. There's even evidence pointing to a greater risk of mortality over the long term among people who habitually sleep more than nine doesn't mean longer sleep is inherently harmful. In some cases, more rest may be necessary during recovery or due to other health conditions. However, if you regularly sleep nine hours or more and still feel fatigued, poor sleep quality or undiagnosed medical issues could be the those clocking just five to six hours a night, the effects can add up over time. Short sleep duration has been linked to impaired memory, trouble concentrating, mood swings, and a weakened immune system. Moreover, chronic sleep deprivation increases the risk of metabolic disorders, cardiovascular issues, and idea of 'catching up' on sleep over the weekend is popular, but research shows that irregular sleep patterns — even if you hit the seven- to nine-hour mark — may still lead to health problems. Disrupted sleep schedules can interfere with the body's circadian rhythm, potentially increasing the risk of up to 172 different medical conditions, including liver disease and heart complications. In fact, studies have noted a 26% rise in the risk of stroke and heart attacks among people with inconsistent sleep patterns, even if they sleep the recommended number of stress that sleep regularity is just as important as duration. Going to bed and waking up at the same time each day helps the body maintain a healthy internal rhythm, which supports everything from mood regulation to immune both seven and nine hours fall within the healthy sleep range for adults, current evidence suggests that seven hours of uninterrupted, high-quality sleep — kept consistent across nights — provides the best results for mental sharpness and long-term to the Mayo Clinic, sleep needs vary significantly by age. Infants (4–12 months) require 12–16 hours including naps, while toddlers and children up to 5 years old should get 10–14 hours. Teens (13–18 years) typically need 8–10 hours, while adults are advised to aim for at least 7 hours per night. The clinic also notes that older adults often experience changes in sleep patterns but still need about the same amount of sleep as younger such as sleep quality, prior sleep debt, aging, and pregnancy can all influence how much rest an individual truly needs. The Mayo Clinic emphasizes that poor sleep — even when you log enough hours — can negatively impact mental clarity, emotional health, and physical well-being.
Time of India
5 days ago
- Time of India
7 vs 9 hours of sleep: What's the ideal amount and why it might not be what you think
We've all heard it: 'Get 8 hours of sleep.' But is that really the magic number? For years, health advice has lumped 7 to 9 hours into one big category of 'normal,' leaving most of us guessing where we fall on the sleep scale. Some swear by long weekend lie-ins, while others feel sharp and energised after just seven hours. So which is actually better: 7 or 9 hours of sleep? Can too much sleep be just as risky as too little? And what does science really say about the right amount of rest for your body and brain? New research reveals that seven hours may be the sweet spot for most adults, not just for feeling fresh in the morning, but for long-term health, mental clarity, emotional balance, and even how long you live. Let's break down the science, bust a few myths, and help you figure out your own ideal sleep rhythm. Why seven hours may be the golden number A large study published in Nature Aging examined data from nearly 500,000 adults aged 38 to 73 and uncovered a clear pattern: those who consistently slept for seven hours per night performed significantly better in tests measuring cognitive function, memory, and mental health. Compared to individuals who slept either less or more, the seven-hour sleepers showed sharper attention, quicker processing speed, and more stable moods. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Brain tumor has left my son feeling miserable; please help! Donate For Health Donate Now In contrast, both short and long sleep durations were associated with reduced problem-solving skills, poorer memory recall, and higher levels of anxiety and depression. The findings suggest that even an extra hour or two of sleep beyond the seven-hour mark may not offer added benefits and could actually be linked to declines in brain function and emotional wellbeing. Even the Journal of Clinical Sleep Medicine recommends at least seven hours for adults aged 18 to 60. Consistently getting less than that has been linked to a higher risk of obesity, stroke, Type 2 diabetes, depression, heart disease, and weakened immunity. So why not nine? That's where it gets interesting. Is sleeping nine hours harmful? Not necessarily but it can be a red flag. While an occasional long sleep is fine (like after travel or illness), regularly needing more than nine hours may point to poor sleep quality or an underlying health issue. Studies have shown that long sleepers are at greater risk for: Brain fog and slower mental processing Higher levels of inflammation in the body Mood disorders, especially depression Increased mortality risk in some long-term studies In short: more sleep doesn't automatically mean better health. If you sleep longer and still feel tired, it might be time to look at your sleep hygiene or consult a doctor. What happens if you sleep less than seven? If you're used to burning the midnight oil or waking up early with only 5–6 hours of sleep, your body might be silently suffering, even if you don't feel it right away. Too little sleep, especially over time, can lead to: Weight gain and metabolic issues Poor focus, mood swings, and memory lapses Weakened immune system Higher risk of heart disease and diabetes And no, 'catching up' on the weekend doesn't fully reverse the effects of regular sleep loss. Even if you're clocking in your seven to nine hours of sleep, irregular sleep timing like sleeping at different hours every night or shifting your bedtime drastically on weekends can still wreak havoc on your health. Your body's internal clock, or circadian rhythm, thrives on routine. When that rhythm is disrupted, even the right amount of sleep may not be enough to keep your system in balance. Recent large-scale research has shown that inconsistent sleep and wake times can raise the risk of developing up to 172 different health conditions, ranging from liver damage and metabolic disorders to obesity, type 2 diabetes, and cardiovascular disease. What's more alarming is that even people who technically get enough sleep, say seven or eight hours a night, face a 26% higher risk of heart attacks and strokes if their sleep pattern is erratic. In short, consistency matters just as much as duration, and maintaining a steady sleep schedule could be one of the most underrated health habits you can build. Both 7 and 9 hours can fall into the healthy sleep range but they're not created equal. For most adults, seven hours of consistent, good-quality sleep offers the best mix of mental clarity, physical recovery, and long-term health protection. Instead of just counting hours, pay attention to how you feel, how consistently you sleep, and how well your body performs during the day. Because when it comes to sleep, it's not just about more, it's about smarter. Also read| Why women suffer more from migraines and why doctors often ignore their pain
