Ashwin Lewis
Sleep is an essential part of our lives, but the amount of sleep we need varies from person to person. While most adults require around eight hours of sleep, some need as little as six hours, and others may need ten or more hours to function properly. These differences in sleep requirements are influenced by various factors, including genetics, age, lifestyle, and individual health conditions. Recent studies have identified a short-sleep gene in some individuals, allowing them to thrive with less sleep, while others may be classified as long sleepers, needing more than the average amount of sleep. Understanding individual sleep needs is crucial for overall well-being, and ongoing research in sleep genetics aims to unravel the mysteries of sleep and its impact on our health.
| Characteristics | Values |
|---|---|
| Sleep Duration | 6-10 hours |
| Genetic Predisposition | Yes |
| Circadian Rhythm | "Larks" (morning-type) or "Owls" (evening-type) |
| Age | Sleep needs change over time |
| Lifestyle | Athletes and labourers may need more sleep |
| Health | Long sleepers may have an undiagnosed illness or sleep disorder |
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Genetic predisposition
Sleep requirements vary from person to person, and a recent study has found that these differences may be due to our genes. Scientists have long known about the differences in sleep duration between individuals, but the reasons behind this variation were unclear.
The latest research from the National Heart, Lung, and Blood Institute (NHLBI) has identified 126 differences across 80 genes that may be responsible for these variations. These genes are involved in a wide range of vital functions, including developmental and cell-signaling pathways, brain development, memory, and learning.
The study also found that "long sleepers," or those who need more than the average amount of sleep, did not suffer any negative health consequences from getting extra sleep. In fact, restricting their sleep resulted in no negative health impacts. However, not getting enough sleep did lead to a dip in their immune system functioning.
The circadian sleep-wake cycle is based on a complex feedback loop of genetic transcription over a 24-hour cycle. This cycle is controlled by the CLOCK gene, which encodes for the CLOCK protein, and other genes such as BMAL1, PERIOD (PER1, PER2, and PER3), and cryptochrome 1 and 2 (CRY1 and CRY2). These genes form a molecular feedback loop that regulates the sleep-wake cycle.
Genetic factors also play a role in determining whether someone is a "lark" or an "owl," or a morning or evening person. The speed of our internal clocks is influenced by genetics, with faster clocks associated with morning people and slower clocks with evening people.
In addition to these individual differences, there are also genetic predispositions to sleep disorders such as narcolepsy, restless leg syndrome, and obstructive sleep apnea. For example, narcolepsy has been associated with the human leukocyte antigen (HLA) system, specifically the class II antigen, DQB1*0602. This allele is found in 90%-100% of patients with narcolepsy across all ethnic groups.
In summary, genetic predispositions play a significant role in determining sleep requirements and patterns. The recent identification of specific genes involved in sleep regulation opens up new avenues for research and the potential development of treatments for sleep disorders.
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Long sleepers
The primary symptom of long sleeping is regularly sleeping more than the recommended hours of sleep for your age group. Excessive daytime sleepiness is another potential symptom. If long sleepers do not get enough sleep, they may feel sleepy or less alert during the day and experience issues with energy or attention.
There is no clear cause of long sleeping. Some experts believe that long sleepers may simply need more sleep than others, and there are indications that there may be a genetic component. While some health conditions can cause oversleeping, this is different from natural long sleeping, which occurs habitually and without a known underlying illness or medical issue.
The health effects of long sleeping are unclear. Studies have observed a higher risk of certain health problems in long sleepers, such as cardiovascular problems, heart disease, stroke, diabetes, and weight gain. However, it is not known if these problems are caused by long sleeping. An undiagnosed illness or sleep disorder, such as sleep apnea, may be a factor affecting some long sleepers.
To determine whether a person is a natural long sleeper, they usually need to track their sleep with a sleep diary for at least one week. Doctors recommend that people who are long sleepers consult a medical professional if they are concerned about excessive periods of sleep or if they are experiencing significant daytime sleepiness.
Practical Tips for Long Sleepers
- Set an early bedtime: Going to bed earlier can provide more time for sleep, especially for those who have to wake up at a set time.
- Fall asleep faster: Long sleepers should try to make the most of their time in bed by using relaxation techniques and avoiding bright light before bedtime.
- Optimize the bedroom environment: Create a bedroom setting that is dark, quiet, and comfortable to avoid sleep interruptions and make sleep more restful.
- Be cautious with alcohol and caffeine: Alcohol and caffeine can alter the quality of sleep, so long sleepers should avoid these substances, especially before bed.
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Short sleepers
While the recommended amount of sleep for adults is eight hours per night, some people are short sleepers and can function well on less sleep. Short sleepers are people who regularly sleep for fewer hours than others of the same age.
Some individuals can function well on just a few hours of sleep, while others need a good ten hours or more each day to stay alert. For instance, former US President Donald Trump has claimed that he only needs three to four hours of sleep each night.
Scientists have discovered that our personal sleep requirements may be determined by our genes. In 2019, researchers identified a "short-sleep gene" in some individuals who naturally sleep for less than six and a half hours each night without any adverse effects. This genetic variation may be responsible for the ability of some people to flourish with less sleep.
A study by the University of California, San Francisco, identified a genetic mutation in a father-son pair who only needed four to six hours of sleep per night. The mutation made their receptor more sensitive and active, resulting in more efficient sleep. These individuals also exhibited traits such as optimism, high activity levels, and superior multitasking abilities.
It is important to note that being a short sleeper is different from sleep deprivation or insomnia, which can have negative health consequences. Short sleepers do not experience any adverse health effects from their reduced sleep duration.
If you are a short sleeper, it is crucial to listen to your body and ensure you get the amount of sleep that makes you feel refreshed and energized.
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Sleep quality
A study by the American Academy of Sleep Medicine found that a small portion of the American population functions with only six hours of sleep per night, without suffering the effects of sleep deprivation. On the other hand, a larger portion of the population has shown the need to get more than the average amount of sleep to function. These individuals are considered "long sleepers," sleeping for closer to ten hours per night.
The only concern that studies on long sleepers have shown is a dip in immune system functioning when they don't get nine to ten hours of sleep per night. Doctors recommend an especially supportive mattress for long sleepers, as they spend more time in bed. Premium memory foam mattresses work best for all types of sleepers, especially those sleeping more than eight hours a night.
If you are a long sleeper, you can try adjusting your bedtime to be earlier, so you can get the amount of sleep you need. You can also try relaxation techniques and avoiding bright light before bedtime to fall asleep faster. Creating a dark, quiet, and comfortable bedroom environment can also help to avoid sleep interruptions and make sleep more restful.
Additionally, being cautious with alcohol and caffeine can help prevent sleep problems for long sleepers, as these substances can alter sleep quality.
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Sleep disorders
Insomnia
Insomnia is a sleep disorder that snowballs. It can start with something simple, like too much caffeine intake or a side effect of medication. It can be related to your circadian rhythm being misaligned with the 24-hour cycle of the day, or it can be related to stress and mental health. The initial underlying cause can lead to a negative association between your bed and your sense of sleep. Insomnia often spikes during stress but can become chronic if symptoms last for three months or longer. Poor sleep habits, environmental changes, medications, and co-occurring medical conditions such as asthma or sleep apnea can all aggravate the problem. The leading treatment is cognitive-behavioral therapy for insomnia, which coaches a patient on sleep cycles and personal sleep barriers. Providers may also prescribe supplementary medications.
Sleep Apnea
Sleep apnea is a common sleep disorder where the patient frequently experiences events in which they are not getting enough oxygen while they sleep, resulting in micro-arousals every couple of minutes. Sleep apnea prevents patients from going into deep, continuous sleep. It is typically a physical problem; something is obstructing the patient's airway while they sleep. This includes many anatomical features, such as tonsils and adenoids, the fat and musculature of the tongue, the muscles and fat around the airway, and the jaw structure. Sleep apnea can be improved with positional therapy to ensure the patient is sleeping in a position that minimizes airway obstruction or with lifestyle modifications, like maintaining a healthy weight. Oral appliances can also improve sleep apnea. If these methods don’t work, a physician may recommend a continuous positive airway pressure (CPAP) device, which keeps the airway open during the night with a continuous stream of air delivered through a mask.
Narcolepsy
Narcolepsy is less common than sleep apnea and insomnia, affecting roughly one in 2,000 people. It is typically diagnosed between the ages of 10 and 20. It causes patients to feel overwhelmingly sleepy and, in some instances, can cause uncontrollable sleep. Narcolepsy can present with or without cataplexy, or the sudden loss of muscle tone while awake. While the cause of narcolepsy is unknown, many people who have narcolepsy with cataplexy have low levels of hypocretin in their brains. Hypocretin is the neurotransmitter that controls sleep-wake states and hunger cues. Treatment for narcolepsy is highly individualized and may involve medications or lifestyle modifications.
Circadian Rhythm Disorders
"Lark" and "night owl" tendencies are biologically wired—caused by advanced (early riser) or delayed (late sleeper) sleep-wake phase disorders. Both run on an internal clock (circadian rhythm) different from the outside day-night cycle. A body clock that's out of balance with your schedule may trigger insomnia or repeated waking at times that don't allow a full seven to eight hours of sleep, leading to sleepiness and focus and mood problems. Treatment is aimed at creating brain cues for rest and wakefulness: a tiny (.5-milligram) dose of melatonin and bright light exposure. Use lights and healthy sleep hygiene—a consistent routine and avoiding electronics before bed—to help shift your cycle and reinforce your preferred schedule.
Movement Disorders
Restless leg syndrome in the legs and feet makes sitting still at night feel almost impossible. Certain health conditions and medications—including kidney disease, iron deficiency, neuropathy, pregnancy, anxiety, and antidepressants—can bring on these uncomfortable or painful urges, which happen to about 7% to 10% of people. Doctors may cut out contributing drugs and supplement iron, if needed. They may also prescribe symptomatic relief through medication, foot wraps, and other aids.
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Frequently asked questions
Yes, some adults need more sleep than others. This could be due to genetics, age, profession, or other factors.
Most adults need 7-9 hours of sleep per night. However, some adults may need as little as 6 hours or as many as 10 hours of sleep to function properly.
There are several potential causes for adults needing more sleep. It could be due to genetics, as some people are predisposed to needing more sleep. Age is also a factor, as older adults tend to need slightly less sleep than younger adults. Additionally, adults with highly laborious jobs or athletes may need more sleep due to the physical demands of their professions.
Needing more sleep as an adult may be associated with an increased risk of certain health problems, such as cardiovascular issues, diabetes, weight gain, and obesity. However, more research is needed to establish a direct causal relationship.
If you consistently need more sleep than the average adult and it interferes with your daily life, it may be a good idea to consult a doctor to rule out any underlying health issues. However, as long as your sleep is not fragmented and you are not experiencing negative health effects, there is no cause for immediate concern.
