Evie Summers
Sleep is essential for health and mental well-being. During sleep, the body repairs itself, stores memories, regulates hormones, and replenishes energy. While the recommended amount of sleep for healthy adults is between seven and nine hours per night, some people claim they can survive on less. So, can you train yourself to need less sleep?
According to Dr. Sigrid Veasey, a professor at the University of Pennsylvania's Perelman School of Medicine, the answer is no. While people might feel they are getting by with less sleep, they are deluding themselves, as lack of sleep skews their self-awareness. Multiple studies show that people do not functionally adapt to less sleep than their bodies need.
However, some research suggests that it may be possible for some individuals to train themselves to need less sleep, but it won't work for everyone. Sleep expert Professor Jim Horne believes that people can cut down their sleep to about six hours a night, plus a short nap during the day, if done gradually.
| Characteristics | Values |
|---|---|
| Possibility of training yourself to need less sleep | Possible according to some research, but not for everyone |
| Recommended sleep hours for healthy adults | 7-9 hours |
| Effect of sleep deprivation | Lack of concentration, confusion, distress, poor driving, obesity, diabetes, high blood pressure, cardiovascular disease, lowered immune response |
| Sleep study results | Cognitive performance and reaction times dropped, bodies didn't adapt to the new sleep schedule |
| Recommended sleep hours by Dr. Daniel Buysse | 7-9 hours |
| Recommended sleep hours by Dr. Sigrid Veasey | 9 hours |
| Tips to improve sleep quality | Go to bed and wake up at the same time, get natural sunlight, avoid bright lights and blue light, exercise daily, avoid heavy meals before bed |
| Sleep hours for "short sleepers" | 5 hours |
| Gene mutation in "short sleepers" | hDEC2 |
| Sleep banking | Possible according to research at the Walter Reed Army Institute of Research |
| Sleep requirement calculation method | Wake up naturally without an alarm clock for two weeks and observe the sleep duration |
| Recommended sleep hours by Professor Jim Horne | 6 hours at night plus a short nap during the day |
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What You'll Learn
Sleep is vital for health and mental wellbeing
Sleep is when your body repairs itself, storing memories, regulating hormones, and replenishing energy. When you don't get enough sleep, your brain can't repair or build new pathways, making it more difficult to retain information, engage in complex thinking, and stay focused.
Lack of sleep has been linked to a host of physical and mental health problems, including obesity, high blood pressure, heart disease, and even an increased risk of catching colds. It can also lead to daytime fatigue, loss of concentration, and lowered immune response. In the short term, a lack of sleep reduces concentration, and in the long term, it can cause confusion and distress.
If you are not getting enough sleep, it is important to focus on improving the quality of your sleep rather than trying to cut down the quantity. This can be done by improving your sleep hygiene, such as going to bed and waking up at the same time every day, getting plenty of natural sunlight, avoiding screens before bed, and making sure your bedroom is dark and quiet.
While some people claim to be able to function on less sleep, this is not the case for the majority of people. Most healthy adults need between seven and nine hours of sleep each night, and there is plenty of evidence that a lack of sleep has an adverse effect on the body and mind.
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Lack of sleep has adverse effects on the body
Sleep is vital for the brain and body to function at their best. Sleep deprivation can have adverse effects on the body, from reduced concentration in the short term to serious health issues in the long term.
Short-Term Effects
Sleep is necessary to keep the central nervous system functioning properly. When we don't get enough sleep, our brain becomes exhausted, and we may experience reduced concentration, confusion, and distress. Our reaction times also slow down, and we become poor drivers, similar to being drunk.
Long-Term Effects
Long-term sleep deprivation is associated with an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease. It can also lead to a weakened immune system, making us more susceptible to illnesses like the common cold and flu.
Mental Health Effects
Sleep deprivation can negatively impact our mental health, making it harder to manage and process emotions. People experiencing sleep deprivation are more likely to feel symptoms of depression, anxiety, and mood swings. It can also lead to hallucinations and mania in people with bipolar disorder.
Brain Effects
Sleep is crucial for the brain to repair and build new pathways. Without adequate sleep, it becomes difficult to retain information, engage in complex thinking, and stay focused. Sleep deprivation has also been linked to cognitive challenges and a higher risk of dementia.
Sleep Recommendations
Most healthy adults should aim for seven to nine hours of sleep each night. To determine your personal sleep requirement, it is recommended to wake up naturally without an alarm for a few weeks and observe the amount of sleep that makes you feel sharp and well-rested.
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Some people can survive on less sleep
It is a common misconception that we can train ourselves to need less sleep. According to Dr. Sigrid Veasey, a professor at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania, we cannot train ourselves to need less sleep, but we can fool ourselves into thinking we can. Our self-awareness begins to diminish as we deprive ourselves of sleep, and we may think we are functioning just fine on less sleep, when in fact, it is our ability to monitor our functioning that has changed.
However, there are a few very rare individuals, known as "short sleepers" or the "sleepless elite", who seem to be able to manage with only five hours of sleep or less per night without experiencing negative effects. These individuals make up about 1-3% of the population and tend to be thin, optimistic, and high-energy. They are often relentless and exhausting to others.
In 2009, a team led by geneticist Ying-Hui Fu at the University of California, San Francisco, discovered that a mother and daughter who fit this description carried a mutation of a gene called hDEC2. When this gene was tweaked in mice and flies, they also slept less and didn't seem to need as much sleep to catch up when deprived. This suggests that genetics plays a role in determining how much sleep an individual needs.
While it may not be possible for most people to train themselves to need significantly less sleep, some research suggests that it is possible to cut down regular sleep to about six hours a night, plus a short nap during the day, as long as it is done gradually. Professor Jim Horne, a sleep expert and former director of the Sleep Research Centre at Loughborough University, found in one study that people who regularly slept seven to 8.5 hours a night could successfully function and get high-quality sleep on just six to 6.5 hours of sleep each night by gradually pushing back their bedtime over a few weeks.
It is important to note that this approach may not work for everyone, and most people still need seven to nine hours of sleep per night to maintain good health. Sleeping less can lead to negative consequences such as daytime fatigue, loss of concentration, lowered immune response, and increased risk of illnesses such as obesity, diabetes, and heart disease.
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Tips to train your body to need less sleep
While it is not possible to train yourself to need less sleep, there are ways to improve your sleep quality and make the most of the sleep you get.
Maintain a consistent 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 and improve your sleep quality.
Get plenty of natural sunlight
Expose yourself to natural sunlight, especially early in the day. This helps to regulate your body's internal clock and improve your sleep quality.
Optimize your bedroom environment
Keep your bedroom cool, dark, and quiet. A comfortable temperature, minimal light, and low noise levels can help you fall asleep faster and improve your sleep quality.
Avoid screens before bed
Avoid looking at bright lights or blue light-emitting devices, such as phones, tablets, or computers, for at least 30 minutes before bedtime. The blue light emitted by these devices can interfere with your sleep hormones and make it harder to fall asleep.
Exercise during the day
Engage in daily exercise, preferably in the afternoon. This raises your body temperature and then cools it down by bedtime, making it easier to fall asleep and improving your sleep quality. However, avoid heavy exercise close to bedtime, as it may make it harder to fall asleep.
Avoid large meals late in the evening
Try not to eat a large meal within three hours of your bedtime. Eating close to bedtime can interfere with your sleep quality and make it harder to fall asleep.
Manage your worries before bed
Make time to think about and address your worries before going to sleep. Going to bed stressed can make it harder to fall asleep and impact your sleep quality.
Take short naps during the day
If possible, take short "power naps" of 20 to 30 minutes during the day. This can help make up for lost sleep and improve your overall alertness and productivity. However, be careful not to nap too close to bedtime, as it may interfere with your nighttime sleep.
While these tips can help improve your sleep quality and make the most of the sleep you get, it is important to prioritize getting adequate sleep. Sleep is essential for your physical and mental well-being, and chronic sleep deprivation can have significant negative consequences.
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The importance of quality sleep
Quality sleep is essential for your health and mental well-being. While you sleep, your body repairs itself, stores memories, regulates hormones, and replenishes energy. A good night's sleep is vital for the brain and body to function at their best. When you don't get enough sleep, your brain struggles to retain information, engage in complex thinking, and stay focused.
Most healthy adults need seven to nine hours of sleep per night to maintain good health. Sleeping less than this can have detrimental effects on your immune response, leaving you more susceptible to colds and illnesses. Lack of sleep can also lead to weight gain, high blood pressure, and heart disease.
Sleep deficiency can cause daytime fatigue, loss of concentration, and lowered immune response. It can also increase the risk of accidents, especially when driving or operating heavy machinery.
It is important to prioritize sleep and make sure you are getting enough quality sleep each night. To improve your sleep quality, consider the following tips:
- Go to bed and wake up at the same time every day.
- Get plenty of natural sunlight, especially early in the day.
- Avoid bright lights and screens before bed.
- Avoid heavy meals late in the evening.
- Exercise daily, but not too close to bedtime.
While you may be tempted to train yourself to need less sleep, it is important to remember that sleep is a non-negotiable biological necessity. Most people cannot function properly or lead a healthy lifestyle on less than seven hours of sleep per night. So, instead of trying to get by on less sleep, focus on optimizing your sleep quality to ensure you are getting the most out of the time you spend sleeping.
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Frequently asked questions
According to Dr. Sigrid Veasey, a professor at the University of Pennsylvania's Perelman School of Medicine, the answer is no. While you can't train yourself to need less sleep, you can trick yourself into thinking you do. Sleep deprivation reduces your self-awareness, making you think you're functioning fine on less sleep.
Most healthy adults need between seven and nine hours of sleep per night. Teenagers need eight to ten hours, and school-aged children need nine to eleven hours.
Lack of sleep has adverse effects on the body and mind. In the short term, it reduces concentration and makes you confused and distressed. In the long term, it is associated with an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease.
