Running head: THE 8-HOUR SLEEP CLAIM 1

The 8-hour Sleep Claim Debate

Isaac S. Sotomayor

Pasadena City College

Author Note

Contact: Isotomayor@go.pasadena.edu
THE 8-HOUR SLEEP CLAIM 2

The 8-hour Sleep Claim Debate

Sleep is an integral part of our lives and the quality and duration of how and how much

we sleep affects how we function while awake. When asked exactly how much sleep is needed

by an individual, the common response has come to be 8 hours. According to the National Sleep

Foundation (NSF) website, research cannot tell us an exact amount of sleep required at certain

ages, so instead we must rely on “recommended” windows. The NSF sleep schedule windows

include: Newborns (0-3 months) 14-17 hours each day (previously it was 12-18), Infants (4-11

months) 12-15 hours (previously 14-15), Toddlers (1-2 years) 11-14 hours (previously 12-14),

Preschoolers (3-5 years) 10-13 hours (previously 11-13), School age children (6-13 years) 9-11

hours (previously 10-11), Teenagers (14-17 years) 8-10 hours (previously 8.5-9.5), Young adults

(18-25 years) Sleep range is 7-9 hours, Adults (26-64 years) remains at 7-9 hours. and Older

adults (65+ years) have a 7-8 hour recommended sleep range. Matos, Gaspar, Tomé, & Paiva,

(2016) cite Zhou et al. (2012) in that sleep is not only impacted by age, but by sex, and

geographical region. The many variables involved in determining your sleep requirements means

that you yourself would be the best judge of how much sleep you require.

Modern life has introduced many stimuli that negatively affect our “circadian rhythm" or

natural sleep/wake cycle, which is why many suffer from “sleep debt” (National Sleep

Foundation, 2018). The degenerative effect of inadequate sleep is significant on mood, human

Function, cognition and motor performances (2016). In relation to students and their capacity for

learning, Matos et al. cites Curcio, Ferrara, & De Gennaro (2006), daytime sleepiness as a result

of poor quantity and/or quality of sleep is correlated to poor learning and in students. According

to the National Sleep Foundation, Americans average 6 hours and 40 minutes of sleep a day,

which is less than what is recommended or expected. Delayed Sleep Phase Syndrome (DSPS) is
THE 8-HOUR SLEEP CLAIM 3

defined as having trouble falling asleep and staying asleep (CHIANG, ARENDT, ZHENG, &

HANISCH, 2014). Students experiencing DSPS exhibited sleepiness on weekdays more often

than students not experiencing DSPS (CHIANG, et al., 2014). Grades were also compared

between those experiencing DSPS and those not experiencing it and it was found that members

of the DSPS group performed at a lower level academically than the non-DSPS group

(CHIANG, et al., 2014). The difference in academic performance between groups is due to

blunted learning skills such as attention, memory, and problem-solving tasks as a result from

being in a sleep deprived state (CHIANG, et al., 2014).

Situations such as being a student with a job has shown evidence of causing further

difficulty falling and staying asleep, particularly for those who work in hospitality(CHIANG, et

al., 2014). A complaint of those with a job as opposed to those without, was of being too ccold to

fall asleep (CHIANG, et al., 2014). As sleep decreases, the likelihood for workplace accidents

increases, but the likelihood is accidents is found to be less for those in non-hospitality

occupations (CHIANG, et al., 2014).

Poor mood, adverse behavioral problems, decreased physical health, strained

social/interpersonal relationships and impaired mental health and cognition can be expected if

the proper amount of sleep and quality is not achieved (Matos, Gaspar, Tomé, & Paiva, 2016).

The cascading effect being that as a result of inadequate sleep, poor performances stack, thus

creating stress that leads to further difficulty sleeping. The conclusion is simple, that although

quantifying the exact amount of sleep that an individual need is difficult through research, your

body will tel you through the detrimental warning signs. “Sleep debt” can not be paid off as a

normal debt would, but rather by correcting an incorrect pattern of sleeping. Look to
THE 8-HOUR SLEEP CLAIM 4

recommendations according to your age and life status and take appropriate measures to limit

obstructive stimuli when attempting to attain sleep.

THE 8-HOUR SLEEP CLAIM 5

References

CHIANG, Y., ARENDT, S. W., ZHENG, T., & HANISCH, K. A. (2014). THE EFFECTS OF

SLEEP ON ACADEMIC PERFORMANCE AND JOB PERFORMANCE. College

Student Journal, 48(1), 72-87.

Matos, M. G., Gaspar, T., Tomé, G., & Paiva, T. (2016). Sleep variability and fatigue in

adolescents: Associations with school-related features. International Journal Of

Psychology, 51(5), 323-331. doi:10.1002/ijop.12167

National Sleep Foundation. (2018). How Much Sleep Do We Really Need.