2022 Research: How Many Hours Sleep for Optimal Mental Health & Brain Health?

a very new study looking into sleep has arrived at the amount of time, per night, that is optimal for Mental Health and Brain Health.

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Sleep is a lot like eating food, it is one of those things we must do to live, but much like eating food, there are plenty of ways to do it wrong. This latest study looking at UK Biobank data from almost 500,000 adults. It aimed to discover the optimal amount of sleep needed by people for good mental health, wellbeing and cognitive performance, for people in their late 30’s to early 70’s. T he researchers write "We identified a nonlinear association between sleep, with approximately seven hours as the optimal sleep duration, and genetic and cognitive factors, brain structure, and mental health as key measures. Longitudinal analysis revealed that both insufficient and excessive sleep duration were significantly associated with a decline in cognition on follow up."
The team, led by neuroscientist Yuzhu Li from Fudan University in China and psychiatry researcher Barbara Sahakian from Cambridge University, looked at data from 498,277 participants aged 38-73 years as part of the UK Biobank study.
Around 48,500 of the participants also underwent neuro-imaging, and almost 157,000 participants completed an online mental health questionnaire follow-up. All these data points went together to provide a comprehensive view of how the amount of sleep people get correlates to other aspects of their mental and brain health. Similar to other studies of this nature, the researchers found a U-shape curve in the data.
Too little sleep lowered all measures of cognitive function and mental health that the team looked at. But so did too much sleep – up to 12-13 hours a day in some cases.
Because of the neuroimaging data, the researchers were also able to look into whether there were brain structural or genetic mechanisms behind the U-shape curve.
Modeling by the researchers suggests that genetics and brain structure do play a role, but much more research will be needed to follow up on these leads.
Professor Jianfeng Feng, said "While we can't say conclusively that too little or too much sleep causes cognitive problems, our analysis looking at individuals over a longer period of time appears to support this idea.
But the reasons why older people have poorer sleep appear to be complex, influenced by a combination of our genetic makeup and the structure of our brains."
Professor Sahakian said "Getting a good night's sleep is important at all stages of life, but particularly as we age. Finding ways to improve sleep for older people could be crucial to helping them maintain good mental health and wellbeing, and avoiding cognitive decline, particularly for patients with psychiatric disorders and dementias."
The study had some limitations, it only assessed how long the participants slept in total and not any other measure of sleep quality such as waking during the night, the length of deep and/or REM sleep. More importantly, participants reported their amount of sleep so it was not objectively measured, so they looked at the clock before going to sleep and walking up and didn’t use any type of sleep monitoring tracker.
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