Challenging the 8-Hour Sleep Golden Rule: Evidence and Insights
Does it really have to be 8 hours? In this blog, we dive into why the "8-hour rule" may not be entirely true — especially for remote workers. We explore how sleep needs vary from person to person, and why quality matters more than quantity. It may make you rethink your sleep habits altogether.
Anna
4/18/20253 min read
As a remote worker, do you really need 8 hours of sleep?
In our last blog, we looked at why you feel so tired even after sleeping a full 8 hours straight. This has been prescribed as the golden rule to optimal health by gurus and experts alike. However, for those of us who get less than that, are we doomed to an early death and prone to being ill for the rest of our days? Let’s look at the evidence for and against this rule.
The Myth of Eight Hours:
The truth? It’s not exactly 8 hours. That’s a myth! In fact, recent studies have debunked the idea that everyone needs exactly eight hours of sleep each night. It actually varies between individuals even though my dream is to get 8 hours! Researchers suggest that most of us adults need between seven and nine hours of sleep for optimal rest, according to a recent study by China’s National Center for Cardiovascular Disease [2][3].
Sleep Quality Over Quantity:
The obsession with 8 hours means we often miss out on what is more important – quality over quantity. Yes, it is important we get enough sleep, but if the quality and consistency of sleep is poor, then we may wake up feeling like an ogre – groggy as well as tired. Disruptions in sleep cycles, such as waking during deep sleep or REM, can significantly affect how refreshed you feel in the morning [2].
The Bell Curve of Sleep Needs:
To not tax your brain with too much maths, just know that the distribution of the amount of sleep needed for adults resembles a bell curve. Most adults need between seven and nine hours. That means not everyone requires the full 8 to be fully refreshed. In fact, some people, like myself, for example, may need less than six-and-a-half hours or more than nine hours [2].
Compensatory Sleep:
But what about when you’re on holiday? There’s nothing like a long hard-earned job, especially if you’ve been slaving away remotely in front of a screen, back-to-back, at home. Research shows that sleeping slightly longer on weekends can help make up for inadequate sleep during the week and potentially reduce your risk of cardiovascular conditions [1].
Born this way?:
From an evolutionary standpoint, Professor Daniel E. Lieberman from Harvard University argues that there is no evidence for the idea of needing eight hours of sleep. However, from his findings, he does recommend sleeping seven hours being more beneficial for many people [3][4].
Could sleeping more than 9 hours kill you?:
Now, is there such a thing as having too much sleep? You could be Snow White slumbering away in excess of 8 hours until Prince the cat wakes you up. A study, featured in the Sleep journal in 2004, suggested that both shorter and longer sleep durations could have negative effects on health. Researchers noticed a correlation between sleeping less than six hours or more than nine hours with increased mortality [4].
One size doesn’t fit all: Personalised Sleep Approach:
Sleep varies between people. We should look at sleep duration on an individual basis, given that factors affecting health and lifestyles can differ a great lot. What suits one person may be disastrous for another [4].
Sticking to a Routine:
This may sound like a broken record, but a consistent sleep schedule is so vital for improving sleep quality. If you sleep at midnight, do that every day to avoid turning into a pumpkin. Irregular sleep patterns can push your body's natural sleep-wake cycle out of sync, causing sleep deprivation [2].
A final note……
Sleep can be hard to grasp. What was regarded as the universal standard may not apply to all of us. As someone who works at home, though it is paramount to have ample amounts of sleep to get into a rhythm and get work done, the quality of your sleep matters more than meeting that 8 hours. Often, we need to go on a voyage of discovery. That could mean doing your own experiments to see how much sleep you actually need plus what positively and negatively influences it. You might enlist the help of a sleep professional if you want to go that extra mile. By understanding these nuances, you can tailor your sleep habits to better suit your unique needs.
References:
-[2] https://www.today.com/health/sleep/is-8-hours-of-sleep-enough-rcna120635
-[3] https://sleepopolis.com/news/harvard-professor-argues-against-8-hours-of-sleep/
-[4] https://consensus.app/home/blog/is-8-hour-sleep-unnatural-for-humans/