Colin Snow
Sleep is essential for our health and well-being, but in today's fast-paced world, many people wish they could reduce their sleep hours to make more time for other activities. While it's tempting to try and train yourself to need less sleep, the reality is that most adults require between seven and nine hours of sleep each night to function at their best. However, a small percentage of the population, known as short sleepers, possess a mutated gene that allows them to thrive on significantly less sleep.
For those who aren't genetically predisposed to be short sleepers, there may still be ways to optimise your sleep habits and routine to make the most of the sleep you get. This includes sticking to a consistent sleep schedule, optimising your sleep environment, and adopting relaxation techniques before bed. While you may not be able to train yourself to need significantly less sleep, making small adjustments to your sleep habits can help you feel more rested and productive during the day.
| Characteristics | Values |
|---|---|
| Number of hours of sleep needed | 7-9 hours |
| Effect of less sleep | Impaired cognitive performance, reduced concentration, confusion, distress, increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease |
| Effect of sleep deprivation | Intoxication, difficulty retaining information, poor complex thinking, lack of focus |
| Sleep tips | Exercise in the afternoon, avoid large meals, heavy or fatty foods late in the evening, avoid screens, keep the bedroom cool and dark |
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What You'll Learn
The dangers of sleep deprivation
Sleep deprivation can have serious effects on both your mental and physical health. Here are some of the dangers of sleep deprivation:
- Central nervous system -- Sleep is necessary to keep your central nervous system functioning properly. Sleep deprivation can disrupt how your body usually sends and processes information. It can also make it more difficult to concentrate or learn new things, and you may experience a delay in your coordination and an increase in your risk for accidents.
- Immune system -- Sleep deprivation prevents your immune system from building up its forces. If you don't get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness.
- Increased risk of chronic conditions -- Long-term sleep deprivation increases your risk for chronic conditions such as diabetes mellitus and heart disease.
- Weight gain -- Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness. Sleep deprivation can lead to weight gain because you're not burning enough calories and not building muscle mass.
- Cardiovascular system -- Sleep deprivation can lead to cardiovascular disease and is associated with an increased risk of heart attack and stroke.
- Hormone production -- Sleep deprivation can affect hormone production, including testosterone and growth hormone production.
- Mental health -- Sleep deprivation can negatively affect your mental health and emotional state, leading to increased feelings of impatience or mood swings. It can also compromise decision-making processes and creativity.
- Microsleep -- Sleep deprivation can lead to microsleep, where you fall asleep for a few to several seconds without realizing it. This can be extremely dangerous if you're driving or operating heavy machinery.
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The 'sleepless elite'
The Sleepless Elite
They are the stuff of legend: the high-achieving, thin, optimistic, high-energy types who can survive on just a few hours of sleep a night. Think Margaret Thatcher, Salvador Dali, Leonardo Da Vinci, Thomas Edison, and even Winston Churchill, who was known to conduct business from his bed.
These so-called "short sleepers" make up only 1-3% of the population and are the subject of fascination and envy. They are able to function effectively on less sleep thanks to a mutated gene called hDEC2, which allows their bodies to get the rest they require in a condensed period.
While the rest of us can't change our genes, there are some strategies we can employ to optimise our sleep and make the most of our waking hours.
Tips for Optimising Sleep
- Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's sleep-wake cycle.
- Exercise in the afternoon: Raising your body temperature with exercise and then allowing it to cool down by bedtime will help you fall asleep more quickly and sleep more deeply.
- Avoid large meals, alcohol, and caffeine before bed: These can disrupt your sleep quality and make it harder to fall asleep.
- Limit screen time before bed: The blue light emitted by electronic devices inhibits the release of melatonin, a hormone that induces sleep.
- Create a restful environment: Keep your bedroom cool, dark, and quiet.
- Wind down before bed: Give yourself ample time to relax and transition to your sleep routine. This could include washing your face, brushing your teeth, changing into pajamas, reading a book, or listening to soothing music.
Making the Most of Your Waking Hours
- Exercise early in the day: Morning or afternoon exercise can boost your energy levels and improve your productivity, making the most of the time you're awake.
- Optimise your diet: Eat fresh food and avoid high-inertia, processed meals. Consuming food with high inertia can make the body lethargic and require longer sleep to recover.
- Maintain a joyful state: Keep your body and mind relaxed and free from friction. This can be achieved through practices like yoga, meditation, and keeping yourself in a positive mental state.
While you may not be able to join the ranks of the sleepless elite, implementing these strategies can help you feel more rested and make the most of your sleep and waking hours.
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How to train your body to need less sleep
It is possible to train your body to need less sleep, but it won't work for everyone. While the amount of sleep a person needs varies depending on factors like age and genetics, most healthy adults should get between seven and nine hours each night.
Tips to Sleep Less
- Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Exercise in the afternoon: Raising your body temperature and then cooling it down by bedtime will help you fall asleep more quickly and sleep more deeply.
- Avoid large meals, nicotine, caffeine, and alcohol late in the evening: Eating late can disrupt your sleep, especially if you eat heavy or fatty foods. Caffeine and alcohol can also disrupt sleep quality and duration.
- Limit electronics before bed: The blue light emitted by electronic devices inhibits the release of melatonin, a hormone that induces sleep.
- Optimise your sleep environment: Keep your bedroom cool, dark and quiet.
- Wind down before bed: Give yourself ample time to relax before bed. Try turning down the lights and partaking in relaxing activities such as reading a book or listening to soothing music.
The Sleepless Elite
A very small percentage of people are able to function on less than six hours of sleep a night. These "short sleepers" are equipped with a mutated gene called hDEC2, which allows their body to get the rest it requires from just a few hours of sleep.
The Risks of Sleep Deprivation
It is important to note that sleep deprivation can have adverse effects on the body and mind. Not getting enough sleep can lead to decreased concentration, confusion, distress, impaired driving ability, and an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease.
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The importance of quality sleep
Sleep is often seen as an inconvenience, an activity that gets in the way of our busy lives and prevents us from being productive. However, this is far from the truth. Sleep is as important for our health as diet and exercise. Most adults need between seven and nine hours of sleep a night, and failing to get this amount can have serious consequences.
Firstly, sleep plays a vital role in brain function. A good night's sleep improves our brain performance, mood, and health. When we sleep, our brains are hard at work preparing to learn, remember, and create. Sleep helps to remove toxins from the brain, including proteins linked with Alzheimer's disease.
Secondly, sleep is essential for physical health. Sleep deprivation has been linked to a range of health problems, including obesity, high blood pressure, heart disease, stroke, and dementia. Sleep gives our bodies time to repair and restore, and a lack of sleep disrupts these important processes.
It is also important to prioritize sleep quality, not just quantity. This means getting uninterrupted, refreshing sleep and sticking to a consistent sleep schedule. Going to bed and waking up at the same time every day, even on weekends, is crucial for maintaining a healthy sleep cycle.
There are several ways to improve your sleep quality. These include exercising in the afternoon, avoiding large meals and alcohol before bed, limiting caffeine and nicotine intake, and creating a cool, dark, and quiet sleeping environment.
While it may be tempting to try and train yourself to need less sleep, this is generally not a good idea. Our sleep needs are biologically hardwired, and trying to survive on too little sleep can lead to cognitive impairment, decreased productivity, and negative health outcomes.
Instead of trying to get by on less sleep, focus on optimizing your sleep habits and routine. Make sleep a priority, and your body and mind will thank you.
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Tips for optimising sleep
- Stick to a sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This is key to training your body to sleep less.
- Exercise in the afternoon: Raising your body temperature and then cooling it down by bedtime will help you fall asleep more quickly and sleep more deeply.
- Avoid large meals late in the evening: Eating late at night can disrupt your ability to fall asleep, especially if you eat heavy or fatty foods.
- Avoid caffeine late in the day: Caffeine can stay in your system for 4 to 6 hours, so eliminate all forms of caffeine from your diet at least 6 hours before you want to be asleep.
- Avoid alcohol: Alcohol is a sedative that can help you fall asleep quickly, but it metabolises in your system over several hours, resulting in sleep disruption and poor sleep quality.
- Cool down your bedroom: Try turning the thermostat down to around 60 to 68°F (15 to 20°C) to improve the quality of your sleep.
- Limit electronics before bed: The blue light emitted by electronic devices inhibits the release of melatonin, a hormone that induces sleep.
- Create a good sleeping environment: Keep your bedroom dark, quiet, and cool.
- Give yourself time to wind down: An hour before you want to fall asleep, dim the lights and begin transitioning to your sleep routine.
- Don't lie in bed awake: If you can't fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
- Make time to think about worries before bed: Addressing your worries before bed can help you avoid going to sleep stressed.
- Eat fresh food: Eating fresh, unprocessed food can help lower your sleep quota.
- Don't sleep right after you eat: Give your body sufficient time to digest your food before sleeping.
- Maintain a joyful state: Keeping your mind in a joyful state can help reduce your sleep quota.
- Exercise and stay active: Keeping your body active and fit is not a battle; it can be done playfully and joyfully.
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Frequently asked questions
It is possible to train yourself to need less sleep, but it won't work for everyone. While the amount of sleep a person needs varies depending on factors like age and genetics, most healthy adults should aim for between seven and nine hours each night.
Sleep is vital for the brain and body to function optimally. Not getting enough sleep can lead to negative effects such as irritability, a weakened immune system, and memory loss. It can also have more severe health consequences, including obesity, high blood pressure, and heart disease.
Here are some strategies to optimize your sleep:
- Stick to a consistent sleep schedule, even on weekends.
- Exercise regularly, preferably in the afternoon.
- Avoid large meals, caffeine, and alcohol close to bedtime.
- Limit screen time and electronic devices before bed.
- Keep your bedroom cool, dark, and quiet.
- Establish a relaxing bedtime routine.
While you may be tempted to "catch up" on sleep during the weekends, research suggests that this is not an effective strategy. Consistently getting insufficient sleep during the week and then sleeping more during the weekends can lead to weight gain and impaired blood sugar control. It is better to prioritize sleep and aim for a consistent sleep schedule.
