Miya Pearson
Sleep is a precious resource, and with so much to do and so little time, it can often feel like a waste. Many people admire those who refuse to sleep for long and believe that sacrificing sleep can lead to increased productivity. But is it possible to train yourself to need less sleep?
The short answer is no. While some people may be able to get by on less sleep, this is often due to genetic factors beyond our control. Most healthy adults need between seven and nine hours of sleep per night, and not getting enough can lead to negative effects such as irritability, a weakened immune system, and memory loss. Lack of sleep can also have adverse effects on our health in the long term, increasing the risk of obesity, high blood pressure, and heart disease.
While you may not be able to train yourself to need less sleep, there are ways to optimize your sleep habits and make the most of the sleep you get. This includes sticking to a consistent sleep schedule, limiting screen time before bed, and avoiding caffeine late in the day.
| Characteristics | Values |
|---|---|
| Is it possible to train yourself to need less sleep? | It is possible according to some research, but it won't work for everyone. |
| Recommended amount of sleep | 7 to 9 hours a night for healthy adults |
| Effects of less sleep | Poor cognitive performance, negative effects on health, weight gain, high blood pressure, cardiovascular disease |
| "Short sleepers" | 1 to 3% of the population are "short sleepers" with a mutated gene (hDEC2) that allows their body to function with less sleep |
| Ways to train your body to need less sleep | Set a fixed wake-up time, gradually delay bedtime, exercise in the afternoon, avoid large meals, caffeine, and alcohol close to bedtime, optimise your sleep environment |
Explore related products
What You'll Learn
- Sleep experts say it's not possible to train your body to need less sleep
- People who need less sleep have a mutated gene called hDEC2
- Lack of sleep can cause confusion, distress, and impaired driving
- Long-term sleep deprivation is linked to obesity, diabetes, and heart disease
- To assess your sleep needs, go to bed at the same time and wake up naturally for two weeks
Sleep experts say it's not possible to train your body to need less sleep
Sleep is vital for the brain and body to function at their best. While some people believe they can train themselves to need less sleep, sleep experts disagree.
Dr. Daniel Buysse, a professor of psychiatry at the University of Pittsburgh and a past president of the American Academy of Sleep Medicine, says that while it may be possible for some people to need less sleep, "there are far more people who would like to need less sleep than who actually need less sleep." Similarly, Dr. Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania's Perelman School of Medicine, asserts that people cannot train themselves to need less sleep. She argues that a lack of sleep skews our self-awareness, and the more we deprive ourselves of sleep, the less accurate we are at judging our sleep needs. Multiple studies support her claim, showing that people do not functionally adapt to less sleep than their bodies require.
Our sleep needs are biologically hardwired, and the amount of sleep we need is influenced by factors such as age and genetics. Most healthy adults require seven to nine hours of sleep per night. Getting less than this can lead to negative effects such as irritability, a weakened immune system, and memory loss.
While it may be tempting to try to train yourself to need less sleep, the potential consequences on your health and well-being are not worth it. Instead, focus on optimizing your sleep habits and routine to make the most of the sleep you get. This may include sticking to a consistent sleep schedule, limiting screen time before bed, avoiding caffeine late in the day, and creating a relaxing bedtime routine.
Sleep Needs: Gender Differences and Their Scientific Reasons
You may want to see also
Explore related products
People who need less sleep have a mutated gene called hDEC2
While it is possible for some people to train themselves to need less sleep, it is not effective for everyone. Research has shown that 97 to 99% of the population will experience difficulty functioning effectively if they get less than six hours of sleep per night. However, there is a small percentage of the population, around 1 to 3%, who are considered 'short sleepers'. These individuals possess a mutated gene called hDEC2, which allows their bodies to obtain sufficient rest from just a few hours of sleep.
The hDEC2 gene mutation is quite rare, but it has a significant impact on the sleep patterns of those who carry it. People with this mutation typically sleep for only four to six hours per night, yet they wake up feeling fully rested. This is in contrast to the general recommendation of seven to nine hours of sleep for most healthy adults. Short sleepers with the hDEC2 mutation tend to be thin, optimistic, and high-energy individuals who exhibit relentless determination.
The hDEC2 gene plays a crucial role in regulating sleep by controlling the levels of orexin, a hormone responsible for maintaining wakefulness. The mutation in this gene weakens its ability to inhibit orexin production, resulting in higher levels of the hormone. This increased orexin production causes short sleepers to stay awake longer, as it stimulates their arousal and alertness.
The discovery of the hDEC2 gene mutation has significant implications for understanding sleep and its impact on health. Researchers are studying this mutation to gain insights into the connection between good sleep and overall health. They hope to learn how to optimise sleep quality and efficiency, so that everyone can achieve a good night's rest and improve their well-being.
While having the hDEC2 gene mutation may seem advantageous, it is important to remember that it is rare and not something that can be learned or acquired. For the vast majority of people, adequate sleep is essential for maintaining physical and mental health. Sleep deprivation can lead to cognitive impairments, weakened immune systems, and various health problems such as obesity, high blood pressure, and heart disease. Therefore, prioritising quality sleep and optimising sleep habits are crucial for those who do not possess the hDEC2 mutation.
Sleep After Eating: Why Do We Need a Nap?
You may want to see also
Explore related products
Lack of sleep can cause confusion, distress, and impaired driving
Sleep is vital for the brain and body to function at their best. When a person doesn't get enough sleep, their brain can't repair or build new pathways, making it more difficult to retain information, engage in complex thinking, and stay focused. Sleep deficiency has also been linked to physical health problems, such as obesity, high blood pressure, and heart disease.
Lack of sleep can cause confusion and distress, impairing a person's ability to make decisions, stay vigilant, and react in time. These effects are similar to those of alcohol intoxication, and can be extremely dangerous when operating a vehicle. Studies have shown that driving while sleep-deprived can be just as dangerous as driving under the influence of alcohol, increasing the risk of road accidents, injuries, and fatalities.
Drowsy driving is a significant public health concern, with at least 50% of American adults admitting to having driven while drowsy, and one in 25 drivers reporting having fallen asleep at the wheel in the last month. The effects of sleep deprivation on driving performance include increased lane departures, slower reaction times, impaired lateral control of the vehicle, and decreased ability to maintain a constant speed. These impairments can lead to dangerous driving behaviors, such as weaving between lanes, speeding, and failing to react to obstacles or other vehicles.
In addition to the dangers of falling asleep behind the wheel, drowsiness can also affect a driver's attention, judgment, coordination, and vigilance. Driving while sleep-deprived can be especially dangerous during monotonous road conditions or when driving alone, as the lack of external stimulation can make it more difficult to stay awake and focused.
To prevent drowsy driving, it is crucial to get enough sleep and avoid driving when feeling sleepy. Taking regular breaks, drinking caffeine, opening the window, or turning up the radio may provide short-term relief, but they are not effective long-term solutions. If you find yourself struggling to stay awake while driving, pull over to a safe place and take a nap or switch drivers if possible.
Training for Sleep Efficiency: Less is More
You may want to see also
Explore related products
Long-term sleep deprivation is linked to obesity, diabetes, and heart disease
While it may be tempting to cut down on sleep to fit more into your day, it is important to remember that long-term sleep deprivation can have serious consequences for your health.
Sleep is vital for the brain and body to function at their best. When you don't get enough sleep, your brain can't repair or build new pathways, which makes it difficult to retain information, engage in complex thinking, and stay focused. Sleep deficiency has also been linked to physical health problems, including obesity, high blood pressure, and heart disease.
Multiple studies have shown that people do not functionally adapt to less sleep than their bodies need. While you may feel that you are getting by fine on less sleep, you are likely deluding yourself, as lack of sleep skews your self-awareness. The more you deprive yourself of sleep, the less accurate you are at judging your sleep needs.
In one famous sleep study, people who cut down their sleep to just six hours a night experienced a drop in cognitive performance and reaction times similar to those who had gone two full nights without sleep. Their bodies didn't adapt to the new sleep schedule, even though they were mostly unaware of their poor performance.
Long-term sleep deprivation has been linked to an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease. Sleep deficiency can also weaken your immune system, making you more susceptible to illnesses such as the common cold.
Therefore, it is crucial to prioritize getting the recommended seven to nine hours of sleep per night for healthy adults. If you are feeling exhausted during the day, only more sleep will help. While it may be tempting to train yourself to need less sleep, it is not worth risking your health.
Betta Fish and Sleep: The Darkness Factor
You may want to see also
Explore related products
To assess your sleep needs, go to bed at the same time and wake up naturally for two weeks
The process involves going to bed at the same time every night for two weeks and recording the time you wake up naturally each morning. For the first few nights, you may be catching up on missed sleep, but after that, the time you wake up will give an indication of the length of your ideal night's sleep. This method is best done while on holiday, as it requires waking up naturally, rather than relying on an alarm clock.
It is important to note that the amount of sleep a person needs varies and is based on factors such as age and genetics. While some people are genetically predisposed to be short sleepers, requiring only 4 to 5 hours of sleep, others are long sleepers, feeling their best with 9 or more hours of sleep. Most adults feel their best with somewhere between 7 and 9 hours of sleep, and less than this can lead to negative effects of sleep deprivation, such as irritability, a weakened immune system, and memory loss.
Additionally, health issues like pain, sleep apnea, or autoimmune disease can increase an individual's need for sleep. A misalignment of the body's internal clock, or circadian rhythm, can also drive up the need for sleep. This can be caused by stimulation at the wrong time of day, such as caffeine in the afternoon or evening, screen time before bed, or exercising when the body should be winding down.
Sleep: A Man's Best Friend for Health and Wellness
You may want to see also
Frequently asked questions
While it may be tempting to try and train yourself to need less sleep, sleep experts and neuroscientists say that this is not possible for most people. The amount of sleep a person needs is largely biologically hardwired. Most healthy adults need between seven to nine hours of sleep per night.
While it is not recommended, some people can get by with six hours of sleep and a short nap during the day. However, this will likely cause your cognitive abilities to suffer.
To make the most of the sleep you get, you can try improving your sleep habits and routines. This includes giving yourself time to wind down before bed, turning off electronic devices, limiting alcohol consumption, and avoiding caffeine late in the day.
![Insomnia [Blu-ray]](https://m.media-amazon.com/images/I/91yjuJkz+ZL._AC_UY218_.jpg)
