Colin Snow
Sleep is often seen as a waste of time, with many people wishing to reduce the time they spend sleeping. While some people claim to be able to function well on less sleep, there is evidence that a lack of sleep has adverse effects. Sleep is vital for the brain and body to function at their best, and while some people can function on less sleep due to genetics, most people need between seven and nine hours of sleep each night. This article will explore the topic of functioning on less sleep, including the potential benefits and drawbacks, and whether it is possible to train yourself to need less sleep.
| Characteristics | Values |
|---|---|
| Number of hours slept by most people | 6-9 hours |
| Number of hours slept by 20% of people | < or > 6-9 hours |
| Number of hours slept by people with Short Sleeper Syndrome | 4-6 hours |
| Number of hours slept by "sleepless elite" | 5 hours |
| Number of hours slept by people with a mutation of the hDEC2 gene | < 4 hours |
| Number of hours slept by people with a mutation of the ADRB1 gene | < 6.5 hours |
| Number of hours slept by people with polyphasic sleep | 3 hours |
| Number of hours of sleep associated with an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease | < 7-9 hours |
| Number of hours of sleep associated with an increased risk of confusion, distress, and poor driving | < 6 hours |
| Number of hours of sleep associated with reduced concentration | < 6 hours |
| Recommended number of hours of sleep for healthy adults | 7-9 hours |
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Genetics and sleep
While the function of sleep and the molecular processes that produce the need to sleep remain elusive, researchers have made progress in addressing fundamental questions regarding sleep. It is now clear that sleep is genetically controlled.
The discovery of the link with the FABP7 gene, which is involved in controlling other genes involved in growth and metabolism, is highly encouraging for sleep research. Scientists led by Patke found that one variant of the gene alters the human circadian clock, which dictates our sleep-wake cycles. Carriers of the variant experience nighttime sleep delays of more than two hours, a condition known as delayed sleep phase disorder.
Another study found that a mutation in the CRY1 gene is associated with delayed sleep. This mutation is seen in human short sleepers and helps control levels of orexin, a hormone involved in maintaining wakefulness. The sleep disorder narcolepsy is caused by a deficiency of this hormone. The mutation in the DEC2 gene seems to work by partially releasing the breaks on orexin production.
Genetic model systems such as zebrafish, fruit flies, and worms have been developed for studying sleep and are starting to reveal the molecular underpinnings of sleep. The idea of using model systems to understand biological processes is not new, but until about a decade ago, sleep studies were primarily restricted to a few mammalian and avian species.
In 2009, a team led by geneticist Ying-Hui Fu at the University of California, San Francisco, discovered a mother and daughter who went to bed very late yet were up bright and early every morning. Both carried a mutation of a gene called hDEC2. When researchers tweaked the same gene in mice and flies, they found that they also began to sleep less. This demonstrates that genetics plays a role in determining the amount of sleep needed.
While it might not be possible to train yourself to sleep less, researchers working with the military have found that you can bank sleep beforehand if you plan well in advance. At the Walter Reed Army Institute of Research, participants went to bed a couple of hours earlier than usual every night for a week.
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Sleep debt
The body cycles through four stages of sleep, each with a specific function, and a full cycle takes about 90 minutes. During a typical night's sleep, you'll cycle through each stage four to six times. Limiting yourself to four hours of sleep means you'll only cycle through these stages twice, which is not enough for the body and mind to function optimally.
The short-term effects of sleep debt include reduced concentration, confusion, distress, and impaired driving ability. Over the long term, chronic sleep deprivation is associated with obesity, diabetes, high blood pressure, and cardiovascular disease. It can also lead to increased stress and a weakened immune system, as the body needs sleep to repair the gut lining, destroy aberrant cells, and absorb nutrients.
While some people claim to function well on less sleep, this may be due to genetics. A rare mutation in the ADRB1 gene has been found in families with naturally short sleepers, who typically sleep for four to six hours a night. These individuals experience better sleep quality and efficiency, with no apparent ill effects. However, they are a very small minority, and for most people, chronically restricted sleep leads to adverse consequences.
Techniques such as light exercise and avoiding screen time before bed can help manage short-term sleep deprivation, but they do not eliminate the need for adequate sleep overall.
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Sleep quality
While it may be tempting to view sleep as a waste of time, it is crucial for the proper functioning of the body and mind. Sleep deprivation can lead to increased stress, impaired cognitive function, and a higher risk of physical and mental health issues. The body cycles through four stages of sleep, each with specific physiological changes that contribute to overall health and well-being. During a typical night's sleep, an individual will cycle through these stages four to six times.
To improve sleep quality, it is recommended to avoid screen time an hour before bed, as blue light can interfere with melatonin production and disrupt the natural circadian rhythm. Additionally, removing distractions from the bedroom and maintaining a consistent sleep schedule can enhance sleep quality. While some individuals advocate for polyphasic sleep patterns, involving multiple short naps throughout the day, there is limited research on the effectiveness and potential health consequences of this approach.
It is important to prioritize sleep and create a restful environment to ensure adequate sleep quality. While some people may be able to function on fewer hours of sleep due to genetic variations, this is not the norm, and chronically restricting sleep can lead to adverse effects on overall health and well-being.
In summary, sleep quality is essential for optimal health, and most individuals require seven to nine hours of sleep each night. Genetic factors can influence sleep needs, but for the majority, prioritizing quality sleep and maintaining a consistent sleep schedule are crucial for overall well-being.
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Sleep stages
The human body cycles through two phases of sleep: rapid-eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep is further divided into three stages, from N1 to N3. Each phase and stage of sleep includes variations in muscle tone, brain wave patterns, and eye movements.
NREM Sleep
NREM sleep is composed of three different stages. The higher the stage of NREM sleep, the harder it is to wake a person up.
Stage 1 (N1)
Stage 1, also called N1, is the lightest stage of sleep. During this stage, the body has not fully relaxed, though the body and brain activities start to slow with periods of brief movements. Light changes in brain activity are associated with falling asleep in this stage. It normally lasts just one to seven minutes, making up about 5% of sleep time.
Stage 2 (N2)
Stage 2 is still light sleep, but deeper than stage 1. During this stage, the breathing and heart rate slow down even further, and the body temperature drops. Brain waves slow down and have noticeable pauses between short, powerful bursts of electrical activity. Experts believe these bursts are the brain organizing memories and information from the time spent awake. Stage 2 NREM sleep accounts for about 45% of sleep time (the most of any stage).
Stage 3 (N3)
Stage 3 is the deepest stage of NREM sleep. It makes up about 25% of total sleep time in adults. During this stage, the brain produces slow but strong brain waves. The body takes advantage of this very deep sleep stage to repair injuries and reinforce the immune system. The bursts of brain activity that occur in stage 2 can also happen in stage 3, and brain waves specific to this stage help regulate those bursts. Stage 3 NREM sleep is necessary to wake up feeling rested.
REM Sleep
After the first REM cycle, the body starts a new sleep cycle and goes back into stage 1 or 2, and the cycle starts over. One cycle normally takes about 90 to 120 minutes, and most people go through four to six cycles per night (assuming they get a full eight hours of sleep).
Sleep Cycles
The first sleep cycle is often the shortest, ranging from 70 to 100 minutes, while later cycles tend to fall between 90 and 120 minutes. Sleep cycles can vary from person to person and from night to night based on factors such as age, recent sleep patterns, and alcohol consumption.
Polyphasic Sleep
Polyphasic sleep refers to sleeping multiple times in a 24-hour period instead of once per night. Many people claim that polyphasic sleep allows them to sleep more efficiently and achieve the same amount of rest in fewer hours. However, there is no medical evidence that polyphasic sleep is better than traditional sleep, and sleep deprivation on polyphasic programs likely has the same negative health consequences as other forms of sleep deprivation.
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Sleep and health
Sleep is vital for the brain and body to function at their best. While it may be possible to train yourself to get by on less sleep, there is plenty of evidence that a lack of sleep has adverse effects. Sleep is not merely a quick break from life; it serves several vital functions that keep our lives intact.
Firstly, it is important to note that the amount of sleep one needs changes as they age, and sleep needs vary from person to person. Most adults need seven or more hours each night. However, a small number of people need less, and a few need more. Some people are able to function on less sleep due to genetics. For instance, a rare mutation in the ADRB1 gene has been found to cause a shortened sleep cycle, with those affected sleeping less than six and a half hours each night without any apparent ill effects. Similarly, a mutation of the hDEC2 gene has been found to result in reduced sleep requirements.
However, for most people, not getting enough sleep can lead to physical and mental health problems. Chronically cutting your sleep short can have serious long-term effects, including an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease. Additionally, when you don't get enough sleep, your cortisol production gets disrupted, leading to increased stress and a loss of relaxed control. Sleep is also crucial for the parasympathetic nervous system to carry out its functions, including repairing the gut lining, destroying aberrant cells, and absorbing nutrients.
While it may be tempting to view sleep as a waste of time, it is essential to prioritize rest. If you are experiencing side effects such as decreased concentration, confusion, or distress, it is important to make rest a priority for the next few nights until your mental function returns to normal. While there are techniques to help you get through short periods of sleep deprivation, such as light exercise and avoiding screen time before bed, it is important to recognize the negative consequences of sleep deprivation and make getting enough sleep a priority for your health and well-being.
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Frequently asked questions
While it is possible for some people to function on less sleep, it is not necessarily better. Sleep is vital for the brain and body to function at their best, and when a person doesn't get enough of it, their brain can't repair or build new pathways, making it difficult to retain information, engage in complex thinking, and stay focused.
Short-term sleep deprivation can reduce concentration and make individuals confused and distressed, impacting their ability to perform tasks such as driving.
Long-term sleep deprivation is associated with an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease. It can also lead to physical and mental health problems, impacting digestion, immunity, brain function, memory, mood, and creativity.
Yes, there are rare individuals known as "short sleepers" or the "sleepless elite", who can function well on less sleep without experiencing negative consequences. Researchers have identified gene mutations in these individuals, such as the ADRB1 gene mutation, that result in shorter sleep cycles and increased wake-promoting brain cell activity.
