Ashwin Lewis
Sleep is a precious resource, and with so much to do and so little time to do it, it can feel like a waste. But is it possible to train our bodies to need less sleep? According to some research, it is possible to get by on less sleep, but it won't work for everyone. While most healthy adults should aim for seven to nine hours of sleep each night, sleep expert Jim Horne argues that the number of hours needed is more flexible and that concerns about not getting enough sleep are often overblown. However, others claim that it's biologically hardwired, and regularly getting less than six hours of sleep will negatively impact your ability to function effectively. So, can you train yourself to need less sleep, or is it better to bank sleep in advance by going to bed earlier?
| Characteristics | Values |
|---|---|
| Possibility | It may be possible to train yourself to need less sleep, but it won't work for everyone. |
| Number of hours | The number of hours people need to sleep is flexible from person to person. Most healthy adults should get between seven and nine hours each night. |
| Sleep deprivation | Sleep deprivation can impair a person's judgement, similar to intoxication with alcohol. |
| Sleep banking | Researchers working with the military have found that you can bank sleep beforehand by going to bed earlier than usual for a week. |
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What You'll Learn
Sleep deprivation is like intoxication with alcohol
While it may not be possible to train yourself to sleep less, some research has found that it is possible for some people. Sleep expert Jim Horne argues that the number of hours people need to sleep is more flexible from person to person, and that concerns about not getting your nightly seven or eight hours are often overblown. However, for 97 to 99 per cent of the population, regularly getting less than six hours of sleep will play havoc with your ability to function effectively.
While it may not be possible to train yourself to need less sleep, 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, people went to bed a couple of hours earlier than usual every night for a week.
Professor Jim Horne says that almost everyone can cut the amount of sleep they need down to six hours a night by using the following plan:
- First, set your alarm for the same time every morning, no matter whether it’s a weekday or the weekend. Rising at exactly the same time every day is key.
- For the first week, delay the time you go to bed by 20 minutes.
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The number of hours people need to sleep is flexible
While the amount of sleep a person needs each night depends on their age and physical activity, most healthy adults should get between seven and nine hours each night. However, the number of hours people need to sleep is more flexible from person to person. According to Jim Horne, a sleep expert and former director of the Sleep Research Centre at Loughborough University, concerns about not getting your nightly seven or eight hours are often overblown. He says that almost everyone can cut the amount of sleep they need down to six hours a night.
To reduce the amount of sleep you need, Professor Horne suggests setting your alarm for the same time every morning, no matter whether it’s a weekday or the weekend. Rising at exactly the same time every day is key. For the first week, delay the time you go to bed by 20 minutes.
However, it's important to note that this method may not work for everyone. While some research has found that it is possible to train your body to need less sleep, Dr Daniel Buysse, professor of psychiatry at the University of Pittsburgh, says that "there are far more people who would like to need less sleep than who actually need less sleep". Furthermore, getting less than six hours of sleep a night will play havoc with your ability to function effectively.
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You can bank sleep beforehand
While it may 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, they had people go to bed a couple of hours earlier than usual every night for a week. This is a great strategy if you know you're going to have a busy week ahead and won't be able to get your full eight hours.
According to sleep expert and former director of the Sleep Research Centre at Loughborough University, Jim Horne, the number of hours people need to sleep is more flexible from person to person and concerns about not getting your nightly seven or eight hours are often overblown. Horne says he's "not advocating people get less sleep, but I’m advocating that people should not worry so much about not getting enough sleep".
However, it's important to note that for 97 to 99 per cent of the population, regularly getting less than six hours of sleep will play havoc with your ability to function effectively. Most healthy adults should get between seven and nine hours each night, depending on their age and physical activity.
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Rising at the same time every day is key
However, it's important to note that this method may not work for everyone. Dr Daniel Buysse, professor of psychiatry at the University of Pittsburgh and a past president of the American Academy of Sleep Medicine, says that "there are far more people who would like to need less sleep than who actually need less sleep". Most healthy adults should get between seven and nine hours each night, and regularly getting less than six hours will play havoc with your ability to function effectively.
If you are looking to get by on less sleep, another method is to bank sleep beforehand. Researchers working with the military have found that you can bank sleep by going to bed a couple of hours earlier than usual every night for a week.
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Most healthy adults should get between seven and nine hours each night
While it may be possible to train yourself to need less sleep, it won't work for everyone. The amount of sleep a person needs each night depends on their age and physical activity, but most healthy adults should get between seven and nine hours each night.
According to sleep expert and former director of the Sleep Research Centre at Loughborough University, Jim Horne, the number of hours people need to sleep is more flexible from person to person and concerns about not getting your nightly seven or eight hours are often overblown. Horne says:
> I’m not advocating people get less sleep, but I’m advocating that people should not worry so much about not getting enough sleep.
However, it is worth noting that for 97 to 99 per cent of the population, regularly getting less than six hours of sleep will play havoc with your ability to function effectively.
If you are looking to get by on less sleep, researchers working with the military have found that you can bank sleep beforehand if you plan well in advance. For example, at the Walter Reed Army Institute of Research, they had people go to bed a couple of hours earlier than usual every night for a week.
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Frequently asked questions
Yes, according to some research. However, it won't work for everyone.
Most healthy adults should get between seven and nine hours each night.
Not getting enough sleep can affect your ability to function effectively. Sleep deprivation can be compared to intoxication with alcohol, according to sleep expert Jim Horne.
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.
Professor Jim Horne suggests that almost everyone can cut the amount of sleep they need down to six hours a night by setting your alarm for the same time every morning and delaying the time you go to bed by 20 minutes for the first week.
