Herbie Murray
While it may be possible to train yourself to need less sleep, it won't work for everyone. Research has shown that people can cut down their regular sleep to about six hours a night, plus a short nap during the day, as long as they do it gradually. However, genetics also plays a part in the amount of sleep we need, and some people are stuck with genes that require more sleep.
| Characteristics | Values |
|---|---|
| Possibility | Some research suggests it is possible to train yourself to need less sleep, but it won't work for everyone. |
| Genetics | Researchers have found that genetics play a role in the amount of sleep needed. |
| Sleep Deprivation | Sleep deprivation can impair judgement, similar to intoxication with alcohol. |
| Flexibility | The number of hours of sleep needed is flexible and varies from person to person. |
| Recommended Sleep | Most healthy adults should get between seven and nine hours of sleep each night. |
| Gradual Reduction | People can gradually reduce their sleep to about six hours a night plus a short nap during the day without significant impairment. |
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What You'll Learn
Genetics and sleep
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 depends on their age and physical activity, but most healthy adults should get between seven and nine hours each night. However, some research suggests that people can cut down their regular sleep to about six hours a night, plus a short nap during the day, as long as they do it gradually.
Genetics also plays a role in the amount of sleep a person needs. Researchers have found that when they tweaked a certain gene in mice and flies, the animals began to sleep less. Additionally, when mice were deprived of sleep, they didn't seem to need as much sleep to catch up. This suggests that genetics influences an individual's sleep needs. Unfortunately, for now, we are stuck with the genes we have, and the "sleepless elites" are not accessible to the majority of people.
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Sleep deprivation
According to sleep expert 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's research shows that people can cut down their regular sleep to about six hours a night, plus a short nap during the day, as long as they do it gradually. In one study, participants who regularly slept seven to 8.5 hours a night were asked to shorten their sleep by going to bed later each night. They started by pushing back their bedtime by one hour during the first week, and then by 1.5 hours for the next three weeks. After doing this and waking up at the same time each morning, people were able to successfully function—and get high-quality sleep—on just six to 6.5 hours of sleep each night.
However, it's important to note that genetics also plays a role in the amount of sleep a person needs. While researchers working with the military have found that you can bank sleep beforehand if you plan well in advance, the "sleepless elites" are stuck with the genes they have, and their enviable state of affairs isn't available to the rest of us.
Overall, while it may be possible for some people to train themselves to need less sleep, it's not a guarantee and it's important to prioritize getting a good night's rest.
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Sleep and age
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 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's research shows that people can cut down their regular sleep to about six hours a night, plus a short nap during the day, as long as they do it gradually. In one study, he asked people who regularly slept seven to 8.5 hours a night to shorten their sleep by going to bed a certain amount of time later each night. Volunteers started by pushing back their bedtime by one hour during the first week, and then by 1.5 hours for the next three weeks. After doing this and waking up at the same time each morning, people were able to successfully function—and get high-quality sleep—on just six to 6.5 hours of sleep each night.
Genetics also plays a part in the amount of sleep a person needs. Researchers have found that when a certain gene is tweaked in mice and flies, they begin to sleep less. When mice were deprived of sleep, they didn't seem to need as much sleep to catch up again.
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.
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Sleep and physical activity
While it may not be possible for everyone to train themselves to sleep less, researchers working with the military have found that it is possible to "bank sleep" in advance if you plan well ahead. Additionally, genetics also plays a role in the amount of sleep a person needs, as demonstrated by research on mice and flies.
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Sleep and mental health
Sleep is essential for good mental health. While it may be possible to train yourself to need less sleep, it won't work for everyone. Most healthy adults should get between seven and nine hours of sleep each night, but the amount of sleep a person needs depends on their age and physical activity level. According to sleep expert Jim Horne, the number of hours of sleep a person needs is more flexible and concerns about not getting enough sleep are often overblown. Horne's research shows that people can cut down their regular sleep to about six hours a night, plus a short nap during the day, as long as they do it gradually. In one study, Horne asked people who regularly slept seven to 8.5 hours a night to shorten their sleep by going to bed later each night. Volunteers started by pushing back their bedtime by one hour during the first week, and then by 1.5 hours for the next three weeks. After doing this and waking up at the same time each morning, people were able to successfully function—and get high-quality sleep—on just six to 6.5 hours of sleep each night. However, genetics also plays a role in the amount of sleep a person needs. Researchers have found that when the same gene is tweaked in mice and flies, they begin to sleep less, and when mice are deprived of sleep, they don't seem to need as much sleep to catch up. While it might not be possible for everyone to train themselves to sleep less, researchers working with the military have found that you can bank sleep beforehand if you plan well in advance.
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Frequently asked questions
Some research suggests that it is possible, but it won't work for everyone.
Most healthy adults should get between seven and nine hours of sleep each night, but this can vary from person to person.
According to sleep expert Jim Horne, you can cut down your regular sleep to about six hours a night, plus a short nap during the day, as long as you do it gradually.
Sleep deprivation can impair your judgement and performance, similar to intoxication with alcohol.
Researchers working with the military have found that you can "bank" sleep beforehand if you plan well in advance.
