Sleep plays a pivotal role in our overall well-being, and yet, many of us struggle with finding the perfect balance. Too little sleep can leave us feeling drained, while too much sleep can also have negative effects. The goal is to achieve quality sleep in just the right amount, but what does that look like?
Recent insights from experts like Olivia Arezzolo, a world-renowned sleep specialist, and author of Bear, Lion or Wolf: How Understanding Your Sleep-Type Could Change Your Life, offer valuable guidance in striking this balance.
The Dangers of Too Little Sleep
It’s widely known that insufficient sleep has negative effects on both body and mind. Whether you’ve stayed up too late or had a restless night, the consequences often spill over into the next day. Studies show that chronic sleep deprivation affects brain function, including memory, attention, and cognitive performance. More alarmingly, it can increase the risk of long-term health problems like heart disease, diabetes, and obesity.
A significant part of the problem is not understanding how much sleep you personally need. Arezzolo stresses this in her book, where she discusses different sleep types: Bears, Lions, and Wolves. These chronotypes influence not only when you’re most energetic but also how much sleep your body craves.
Bears typically need about 9 hours, Lions function best on 7, and Wolves thrive with 8 hours of sleep. If you regularly get less than your body’s ideal, it can lead to poor sleep quality, increased fatigue, and lower cognitive functioning. Even missing as little as 16 minutes of necessary sleep can result in cognitive interference, leading to increased distractions and difficulty focusing the following day.
Too Much Sleep: A Hidden Risk
On the flip side, sleeping too much can also be harmful. While it may seem tempting to catch up on rest with a few extra hours, oversleeping has been linked to several health concerns, including an increased risk of depression, anxiety, and even higher mortality rates. Oversleeping can disrupt your circadian rhythm—the internal clock that regulates your sleep-wake cycle—leading to feelings of grogginess and sluggishness during the day.
For those with flexible schedules or the tendency to sleep in on weekends, understanding your chronotype is again vital. Arezzolo’s research suggests that individuals who sleep outside of their natural sleep window can experience lower sleep quality. For example, a Bear who tries to stay up late like a Wolf might find themselves sluggish during the day. Similarly, if a Lion attempts to sleep in late, they may feel groggy and out of sync with their body’s peak energy times.
Striking the Balance: Finding Your Sleep Type
So, how do you find the perfect sleep balance? The key lies in quality over quantity. Sleeping too little or too much can both negatively affect the quality of your rest, but understanding your sleep type can help you determine how many hours of sleep you actually need and when to get them. According to Arezzolo, identifying whether you’re a Bear, Lion, or Wolf is a game-changer for optimizing sleep.
- Bears, for instance, should prioritize a standard routine that aligns with their natural rhythm—sleeping around 10 p.m. and waking up at 7 a.m.
- Lions, who tend to wake up early, should go to bed by 9 p.m. to maximize their productive morning hours.
- Wolves, being night owls, can improve their sleep quality by embracing their later bedtime, staying up until midnight or 1 a.m. while sleeping in until around 9 a.m.
By honoring these natural tendencies, you’re not just sleeping for the sake of it—you’re creating a personalized routine that supports your body’s optimal functioning.
Moreover, regular bedtime and wake-up routines lead to higher sleep efficiency, meaning you’re more likely to enjoy deeper, restorative sleep during the hours you do rest. This eliminates the need to oversleep to feel well-rested, and it prevents the exhaustion that comes with chronic sleep deprivation.
Whether you’re a Bear, Lion, or Wolf, the key is to sleep smarter, not harder, and to create a routine that enhances both the quality and quantity of your sleep. By doing so, you’ll find the perfect balance, unlocking greater productivity and well-being.
The Alaska Sleep Clinic helps you find your perfect sleep balance based on your medical history and current sleep schedule.
