The Sleep Minimum

If you want to sleep from harming muscle gain, fat loss, immune support, and longevity, 6 hours of nightly rest appears to be the minimum effective dose.

We recently noticed Dr. Andrew Huberman talking about how much sleep people need:

And that got us thinking about optimal versus pr

actical. Research suggests that there isn’t a single “magic number” for sleep because it depends on your goals (for example, physical vs. longevity vs. cognition), lifestyle variables, and even your age. The benefits of sleep appear to peak between 7 to 9 hours per night, and if you want to prioritize brain health, a study of 500,000 people suggests 7 hours is what you need.

But when you drop below 6 hours per night, that’s when your brain and body give you the middle finger. For example, a study of 68,000 people found that those who slept less than 6 hours a night weighed an average of 5 pounds more and were 15 percent more likely to be overweight than those who slept more than 7 hours a night. A lack of sleep will also make you more irritable, susceptible to depression and anxiety, and can increase the likelihood of issues with your heart.

Your body can handle the occasional night of poor sleep — just ask parents of newborns. But, when in doubt, try to get at least 6 hours every night, and ideally a few hours more.