The widely held belief that everyone needs exactly eight hours of sleep per night is a significant misunderstanding, according to sleep physiologist Stephanie Romiszewski. Romiszewski, founder of Sleepyhead Clinics, argues that sleep needs are highly individual and that focusing on a specific number of hours can be counterproductive, often leading to anxiety.
"We have become completely obsessed with the idea that there is some magical number we need to hit every night or our health is going to collapse," Romiszewski stated. She observes that some individuals function well on six and a half hours of sleep, while others feel unwell despite sleeping for nine hours.
The pursuit of a perfect sleep duration can paradoxically worsen sleep quality, as individuals begin to meticulously track their sleep, calculating hours and minutes. This hyper-focus transforms sleep from a natural process into a performance metric, inducing anxiety when perceived sleep duration falls short. Romiszewski notes that many people expect to fall asleep instantly and sleep soundly through the night, a notion she describes as unrealistic.
Humans naturally experience brief awakenings during the night, a phenomenon that good sleepers do not panic about. Instead, they tend to drift back to sleep easily. Those with sleep anxiety, however, may immediately analyze their wakefulness, a reaction that is often more disruptive than the waking itself. Romiszewski emphasizes that the body is more resilient than commonly believed and can adapt to shorter sleep periods by rebalancing sleep stages and prioritizing recovery.
The proliferation of sleep trackers, apps, and an extensive market for sleep aids—including supplements, gummies, and specialized routines—has contributed to the anxiety surrounding sleep. Romiszewski warns that these technologies can override an individual's actual experience, leading them to believe they are exhausted based on a tracker's data, even if they feel fine. Many consumer sleep trackers rely on estimations based on movement and heart rate, which may not accurately reflect sleep stages.
"Sleep is one of the only biological processes we try to force by monitoring it harder," Romiszewski commented. She suggests that an overemphasis on optimizing conditions for sleep can paradoxically lead to constant thinking about sleep, which can be activating.
The Importance of Morning Routines
Romiszewski advocates for a shift in focus from evening wind-down routines to the significance of morning habits for sleep regulation. She explains that sleep quality is heavily influenced by the circadian rhythm, or internal body clock, and the homeostatic sleep drive, which builds sleepiness throughout the day.
The most effective way to regulate the body clock is through morning light exposure, which signals to the brain that the day has begun. Consistent waking times and exposure to natural or bright artificial light help strengthen the sleep rhythm. Movement and consistent meal times also play a crucial role in signaling the start of the day to the brain, thereby promoting sleep pressure build-up throughout the day.
"You cannot just focus on 'being sleepy enough' at night. You also need to be awake enough during the day," Romiszewski advised. Simple morning practices such as waking up around the same time daily, getting early light exposure, and engaging in some physical activity help build a stronger sleep baseline. This consistency helps the sleep system function more effectively, making it more robust against life's variables like stress, illness, or age.
Conversely, when sleep becomes problematic, people often engage in behaviors that weaken these regulatory systems, such as sleeping in after poor nights, spending more time in bed, or napping inconsistently. Romiszewski concludes that sleep variation is normal and necessary, and building consistent morning behaviors provides a supportive structure for natural sleep regulation. "Sleep has your back, and it's not going anywhere," she affirmed.