Breaking Down Sleep Needs: How Much is Enough?

At The Lanby, we take sleep seriously because quality rest is one of the most powerful, underrated tools for improving your energy, mood, metabolism, and long-term health. Sleep impacts everything from immune function to hormone regulation, and without it, even the best diet or exercise routine can only take you so far.

Our Wellness Advisor, Taylor, is here to break down what healthy sleep really looks like because it’s not just about how much you sleep, but also how well you sleep.

How Much Sleep Do You Actually Need?

For most adults, the magic number for sleep falls between 7 to 9 hours per night. This range supports basic physical and mental recovery, promotes hormone balance, and reduces the risk of chronic diseases like heart disease, diabetes, and Alzheimer’s.

But hitting a certain number of hours isn’t the whole story, the quality of your sleep matters just as much as the quantity.

The Importance of Deep and REM Sleep

Your sleep cycles consist of different phases, each serving unique functions for your body and brain. Two of the most crucial phases are deep sleep and REM (rapid eye movement) sleep:

• 90 Minutes of Deep Sleep
  Deep sleep, also known as slow-wave sleep, is your body’s most restorative state. This phase is crucial for physical recovery, cellular repair, and immune system support. It’s also where your body produces growth hormone and clears out metabolic waste from your brain—key processes for recovery and longevity.
  
  
• 90 Minutes of REM Sleep
  REM sleep is the phase where your brain becomes more active and you experience dreams. This stage is essential for memory consolidation, emotional regulation, and hormonal balance. REM sleep plays a major role in learning, creativity, and stress management.
  

Why Prioritizing Rest Matters

Poor sleep (or not getting enough of these critical phases) can lead to:

• Daytime fatigue and brain fog
• Increased cravings and slower metabolism
• Mood swings and irritability
• Higher risk of chronic illnesses
• Impaired athletic performance and slower recovery
  

On the flip side, getting enough quality sleep boosts:

• Energy and focus throughout the day
• Healthy metabolism and appetite regulation
• Better workout performance and faster recovery
• Resilience to stress
• Overall longevity and disease prevention
  

Tips to Improve Your Sleep Quality

If you’re struggling to feel rested, here are a few evidence-backed tips to improve your sleep:

• Stick to a consistent sleep schedule, even on weekends
• Limit screens at least an hour before bed
• Create a calming wind-down routine (think: stretching, reading, or meditating)
• Keep your bedroom cool (65 degrees is the ideal temperature) and dark
• Avoid heavy meals, caffeine, and alcohol (even one glass of wine can poorly impact you) close to bedtime
• Get sunlight during the day, especially in the morning, to support your circadian rhythm
  

The Bottom Line

Sleep is not a luxury, it’s a biological necessity. By understanding and prioritizing your 7-9 hours of sleep, with a focus on getting 90 minutes of deep and REM sleep, you set yourself up for better health, sharper thinking, and more vibrant energy.

At The Lanby, we encourage you to think of sleep as an essential part of your wellness toolkit. Invest in your rest, you’ll feel the difference in every part of your day.