How Many Hours of Sleep is Optimal Each Day? Insights from Recent Research

This study looked at how to optimize an individual’s 24-hour day to improve health. The researchers found that the optimal amount of sleep was 8.3 hours, with 2.2 hours each for light activity and moderate to vigorous activity. The study observed more than 2,000 adults who wore body sensors for seven days to monitor their physical behaviors. At the start, participants had their waist circumference, blood sugar, and insulin sensitivity measured.

The researchers used the data from the body sensors to create models and identify optimal combinations of sitting, standing, light, and moderate intensity activity to minimize the risk of heart disease and diabetes. It was noted that the optimal zone for heart disease and diabetes risk varies depending on different health markers. The study also highlighted the importance of light-intensity physical activity, which can be accumulated intermittently throughout the day. Additionally, the study defined moderate-to-vigorous physical activity as more than 100 steps per minute, equivalent to a brisk walk.

The findings of the study are considered preliminary and will need further confirmation through longer prospective studies. Australians may be able to use the guidelines derived from this research to examine their daily routines and make improvements. The recommendations include reducing sitting time, increasing standing and physical activity, and aiming for a healthy sleep duration of 7.5–9 hours per night. It’s important to note that these guidelines are for able adults and that each individual’s circumstances may vary.

Above all, movement should be enjoyable.