Much like adults, kids who don’t get enough sleep can have a tough time concentrating and regulating their behavior. For this reason, men may feel less tired at night. Men’s circadian cycles-the body’s daily rhythms of sleeping and waking-tend to run longer than women’s do, according to the National Sleep Foundation. Snoring also differs between sexes: An estimated 40% of men are habitual snorers, compared with just 24% of adult women, according to the American Academy of Sleep Medicine. Sleep apnea-a disorder marked by interruptions in breathing-is more common in men, possibly due to sex-based differences in fat distribution and neck circumference. Nevertheless, a small 2013 study found that women tend to recover more effectively than men after a stretch of less-than-perfect shuteye-possibly due to more time spent in the deeper, restorative stages of sleep. Certain shifts in female hormones may also increase women’s likelihood of developing sleep disorders such as restless legs syndrome and insomnia, according to 2014 research in the Journal of Women's Health. Hormonal activity associated with the menstrual cycle, pregnancy, and menopause can undermine sleep-for example, by causing nausea or a sensation of being overheated. Whereas men often report physical fatigue and exhaustion after sleeping poorly, women may be more likely to report emotional effects. And when sleep disruptions occur, men and women tend to respond differently.
In broad comparisons of men and women, differences in sleep quality and quantity also crop up due to biological factors, says Mayank Shukla, MD, a sleep specialist and pulmonologist in New York City. Multiple factors can interfere with sleep, from an overheated bedroom and lack of daytime physical activity to underlying issues such as sleep apnea and stress. If you’ve ever struggled through a night (or five) of tossing and turning, you probably know that great slumber isn’t always as easy as hitting the sack and shutting off the lights. More than 33% of American adults aren’t getting enough sleep, according to the Centers for Disease Control and Prevention. Here’s a breakdown of recommended sleep durations across age brackets: You don't need a sleep calculator to get a sense of your nightly target, according to the National Sleep Foundation. The younger you are, the more ZZZs you generally need. Let’s start with the baseline range: Most adults should aim for seven to nine hours of sleep a night to feel their best, says Douglas Kirsch, MD, FAAN, FAASM, medical director of sleep medicine at Atrium Health, a healthcare organization in Charlotte, North Carolina.
#SLEEP TIME CALC HOW TO#
Here’s how to figure out the best sleep plan for you. The answers depend on a range of personal factors, sleep specialists say. But how much sleep do you really need? And could a sleep calculator or high-tech gadget help you get it? Given all that, wanting to score the best slumber possible makes sense. By the same token, getting too little sleep is linked with a range of negative health effects. The brain creates pathways for learning and memories, for instance, and certain tissues regenerate. As researchers continue to uncover new insights about this complex biological process, it’s clear that a lot of important stuff happens when we snooze. Along with nutrition and physical activity, sleep is a cornerstone of good health.
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