Shorter Days, Less Sleep: Impact And Tips For Better Rest

Sleep is essential for our health and well-being, and most adults need around 7-9 hours of sleep per night. However, some people are natural short sleepers, requiring only 4-6 hours of sleep and feeling refreshed and energetic when they wake up. This condition, known as Short Sleeper Syndrome (SSS) or Short Sleep Syndrome, is believed to be caused by genetic variations, specifically mutations in genes such as ADRB1 and DEC2. While SSS is not considered a sleep disorder or health risk, sleep deprivation in general can lead to negative consequences for health and mental performance.

Natural short sleepers

It is important to note that natural short sleepers are different from people who sleep less than six hours due to conditions like insomnia or a lack of time. Unlike people experiencing sleep deprivation, natural short sleepers do not feel sleepy or tired during the day and do not need treatment for their sleep patterns.

Sleep disorders

If you're sleeping less than the recommended seven to nine hours of sleep per night for adults, it could be due to a sleep disorder. Sleep disorders can be intrinsic, extrinsic, or circadian rhythm disorders.

Intrinsic Sleep Disorders

• Insomnia
• Narcolepsy
• Obstructive sleep apnea
• Central sleep apnea
• Restless leg syndrome

Extrinsic Sleep Disorders

• Food allergy insomnia
• Alcohol-induced insomnia
• Poor sleep hygiene

Circadian Rhythm Disorders

• Jet lag
• Shift work syndrome

If you're experiencing insomnia for longer than four weeks, persistent daytime sleepiness, or sudden gasping for breath that wakes you up at night, it's recommended that you see a healthcare provider.

Short Sleep Syndrome

Short Sleep Syndrome (SSS) is a condition where people need less sleep than most, usually six or fewer hours per night, and wake up feeling refreshed and energetic. It is believed to be caused by a rare mutation of the ADRB1 gene, which regulates body functions during the sleep-wake cycle. People with SSS do not experience the negative health effects of sleep deprivation.

Sleep deprivation

The effects of sleep deprivation can be acute, lasting one or two nights and usually relieved by a night or two of quality sleep. However, when sleep deprivation becomes chronic, it can limit your ability to function normally, causing carbohydrate cravings, a lessened interest in sex, and trouble concentrating. Chronic sleep deprivation has also been linked to more serious health issues, such as coronary artery disease, congestive heart failure, chronic obstructive pulmonary disease, chronic kidney disease, and Parkinson's disease.

There is a small group of people known as natural short sleepers who require less sleep than most, usually sleeping six hours or fewer per night and still feeling refreshed and energetic when they wake up. This is due to a rare gene mutation that reduces their biological need for sleep. Natural short sleepers do not suffer from the negative consequences of sleep deprivation and tend to be ambitious, energetic, and optimistic, with a higher threshold for pain and stress.

If you are experiencing sleep deprivation, there are some strategies you can try to improve your sleep quality:

• Maintain a consistent sleep schedule.
• Engage in relaxing activities before bedtime, such as listening to soft music or taking a warm bath.
• Keep your bedroom dark, cool, and quiet.
• Avoid caffeine and alcohol close to bedtime.
• Limit screen time before bed, as blue light from electronic devices can interfere with your body's natural production of melatonin.

Short sleep syndrome

Symptoms

Natural short sleepers typically:

• Sleep between four and six hours each night
• Wake up without an alarm clock
• Fall asleep easily
• Feel good and energetic, even after a few hours of sleep

Causes

Diagnosis

It can be challenging for healthcare providers to diagnose SSS. They will usually discuss your sleep habits and may recommend a sleep study to rule out other sleep disorders.

Treatment

Natural short sleepers typically do not require treatment as they wake up refreshed and do not experience daytime drowsiness.

Improving sleep quality

While it is generally recommended that adults get seven to nine hours of sleep per night, some people are genetically wired to need only four to six hours of sleep. This is known as short sleeper syndrome (SSS) or short sleep syndrome. However, for most people, getting less sleep than recommended can lead to sleep deprivation, which can cause drowsiness, forgetfulness, moodiness, and other health issues.

• Invest in a good mattress and bedding: A supportive mattress and pillow are vital for ensuring your spine gets proper support, helping you avoid aches and pains. Choose bedding that feels comfortable and maintains a pleasant temperature.
• Create a sleep-friendly environment: Use blackout curtains or a sleep mask to block out light, and earplugs or white noise to minimise noise. Set your thermostat to a comfortable temperature, typically around 65 to 68 degrees Fahrenheit.
• Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This helps your body get accustomed to a healthy sleep routine.
• Limit naps: Naps can disrupt your sleep schedule. If you do nap, aim for 20 minutes in the early afternoon.
• Relax before bed: Engage in relaxing activities such as reading, stretching, listening to soothing music, or relaxation exercises.
• Disconnect from devices: Avoid using electronic devices at least one hour before bed, as the light from these devices can interfere with your natural melatonin production.
• Get natural light exposure: Get at least 30 minutes of natural light exposure daily, preferably in the morning. This helps regulate your body's internal clock.
• Exercise regularly: Exercise for at least 20 minutes daily, but avoid intense exercise close to bedtime as it may hinder your ability to settle down.
• Limit caffeine and alcohol intake: Avoid caffeine after 2 p.m. and alcohol close to bedtime, as they can disrupt your sleep.
• Eat dinner early: Finish dinner a few hours before bed, and opt for a light snack if you need to eat later.
• Consider supplements: Discuss the use of supplements like melatonin, valerian, chamomile, and glycine with your doctor.

Frequently asked questions