Evie Summers
Sleep is critical for good health, and a lack of sleep can lead to many negative effects. While the amount of sleep needed varies from person to person, sleeping only five hours a night is generally considered insufficient and can have detrimental effects on health and well-being. Some people may feel they can function on five hours of sleep, but this is often not enough in the long term. Research has shown that sleep helps the body and brain repair, restore, and re-energize, and not getting enough sleep can impair cognitive functions such as attention, memory, and learning. Sleep deprivation is also associated with an increased risk of health issues, including diabetes, heart disease, and stroke.
| Characteristics | Values |
|---|---|
| Recommended sleep hours | 7-9 hours |
| Number of adults in the US getting less than the recommended sleep | 1/3 |
| Short-term effects | Sleepiness, difficulty concentrating, impaired memory, slower reaction time, irritability, poor work/academic performance |
| Long-term effects | High blood pressure, heart attacks, stroke, heart disease, kidney disease, diabetes, psychiatric illnesses, neurological diseases, early death |
| Age groups | Younger people can handle less sleep |
| Catch-up sleep | Possible to catch up on sleep with extra sleep or naps |
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What You'll Learn
Short-term health consequences
Sleeping only five hours a night can have several negative short-term health consequences. Firstly, it is important to note that the recommended amount of sleep for adults is seven to nine hours per night, according to various experts and organizations, including the U.S. Centers for Disease Control and the National Sleep Foundation. Sleeping fewer than seven hours regularly can negatively affect an individual's functioning and increase the risk of various health issues.
One of the most common short-term consequences of getting only five hours of sleep is increased sleepiness during the day. This can lead to difficulty concentrating, impaired memory, slower reaction times, and increased irritability. These issues can negatively affect performance at work or school and increase the likelihood of getting into serious accidents, such as falls or car crashes. The impact of sleep deprivation on cognitive function has been compared to having a blood alcohol content of .08% (the legal limit for drunk driving in many places).
In addition to cognitive and performance-related issues, sleep deprivation can also lead to increased stress, drainage, and impatience. The body needs sleep to repair and restore itself, and not getting enough sleep can disrupt these processes. This can result in a build-up of stress hormones, which is not beneficial for overall health. Sleep deprivation has also been linked to an increased risk of developing mental health disorders, including anxiety and depression.
While some individuals may feel that they can function adequately with only five hours of sleep, this varies from person to person and is often not sustainable in the long term. Age, genetics, and underlying health conditions can all play a role in determining an individual's sleep needs. However, consistently getting less than the recommended amount of sleep can have cumulative negative effects on health and well-being.
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Long-term health consequences
Sleep is essential for good physical and mental health, but many people do not get enough of it. Experts recommend that adults get at least 7 hours of sleep per night for optimal health. Consistently getting less than 5 hours of sleep can have adverse effects on physical and mental health.
People who regularly sleep less than 6 hours a night have a higher incidence of high blood pressure, heart attacks, stroke, heart disease, kidney disease, and diabetes. Sleep deprivation has long-term damaging effects on the heart and circulatory system, with people who are chronically sleep-deprived being more likely to develop high cholesterol and high blood pressure.
Research has also shown that sleep deprivation is associated with an increased risk of psychiatric illnesses, including depression, anxiety, bipolar disorder, and neurological diseases like Alzheimer's. Sleep loss negatively impacts concentration and reaction time, increasing the risk of errors and accidents. Driving after 20 hours without sleep is comparable to driving with a blood alcohol content (BAC) of 0.08%, the legal limit in most US states. Sleep deprivation is a major contributor to car accidents, with drowsy driving accounting for thousands of crashes, injuries, and fatalities each year.
Chronic sleep loss can also lead to obesity, with a clear dose-response relationship between sleep loss and weight gain. Adults who sleep 5 hours or less are more likely to gain weight and become obese over time. Sleep loss is also associated with increased age-specific mortality, with a 15% increase in mortality risk from all causes.
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Brain performance
Sleep is critical for good health. Not getting enough sleep can lead to diminished brain performance. The brain needs sleep to rest and repair just as much as the body does.
A 2018 study found that severe sleep deprivation (no more than four hours a night) resulted in a decline in thinking ability, equivalent to ageing nearly eight years. Another study compared brain function after a whole night of missed sleep with brain function after getting one hour less than the ideal sleep time (five to seven hours). After a night of total sleep deprivation, participants were basically dysfunctional, and their brain function was similar to that of someone driving drunk.
Chronic sleep deprivation can lead to various mental health effects, including stress, drained feelings, impatience, and inability to focus. Adequate sleep helps maintain cognitive skills like attention, memory, learning, and verbal skills. Research has shown that individuals who get seven or more hours of sleep have the lowest mortality risk.
While some people may feel they can function on five hours of sleep, this is not enough for the vast majority of adults. The recommended amount of sleep for adults is seven to nine hours per night. However, it is important to note that sleep quality is also essential, in addition to the quantity of sleep.
If you consistently get less than seven hours of sleep, you may develop long-term health issues. However, this can vary depending on individual factors such as age, genetics, and underlying health conditions.
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Risk of serious accidents
Sleep is critical for good health. Not getting enough sleep can lead to many negative effects on the body and brain. The recommended amount of sleep for adults is seven to nine hours per night. However, one-third of adults in the United States report getting less than seven hours of sleep regularly.
Getting only five hours of sleep can have serious consequences, especially if it becomes a routine. Sleep deprivation can impair one's functioning to a level similar to having a blood alcohol content of 0.08% (legally drunk). This means that the risk of falls, car crashes, and other serious accidents increases significantly. Driving drowsy is just as dangerous as driving drunk, and operating heavy machinery while sleep-deprived can be extremely risky.
The negative effects of sleep deprivation on the body and mind are well-documented. Individuals who get seven or more hours of sleep have the lowest mortality risk. Sleep deprivation has been linked to high blood pressure, heart disease, stroke, kidney disease, and an increased risk of psychiatric illnesses such as depression, anxiety, and bipolar disorder.
Chronic sleep deprivation can also lead to a decline in cognitive skills, including attention, memory, learning, and overall thinking ability. A 2018 study found that severe sleep deprivation (no more than four hours a night) resulted in a decline in thinking ability equivalent to aging nearly eight years.
While some people may feel they can function adequately with five hours of sleep, it is important to prioritize sleep to maintain overall health and well-being. Adequate sleep helps the body and brain repair, restore, and re-energize, reducing the risk of serious accidents and promoting long-term health.
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Age and sleep
While the amount of sleep needed generally stays the same throughout adulthood, ranging from seven to nine hours, the aging process brings about changes in sleep patterns. Older adults tend to go to bed earlier and wake up earlier than younger adults, and the amount of time spent in each type of sleep decreases. Sleep tends to be shorter and lighter, and older adults may wake up more often during the night.
Older adults may also experience insomnia, the most common sleep problem in adults aged 60 and older. People with this condition have trouble falling asleep or staying asleep at least three nights a week. Short-term insomnia can be caused by stress or changes in routine, while chronic insomnia lasts longer than three months and cannot be fully explained by another medical cause. Other sleep disorders, such as sleep apnea and restless leg syndrome, also become more common with age. Illness, medications, mental health issues, and pain can further contribute to sleep difficulties in older adults.
Additionally, underlying health problems may be indicated if an adult is sleeping more than nine hours regularly. However, getting extra sleep can sometimes be appropriate, such as when trying to recover from sleep deprivation or illness.
Age also plays a role in determining the ideal amount of sleep for children and adolescents. Kids need more sleep than adults, and the elderly require less sleep than those between 20 and 60 years old.
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Frequently asked questions
The consequences of getting only 5 hours of sleep differ from person to person. While some people might be able to function properly with 5 hours of sleep, others might experience negative side effects such as increased stress, lack of focus, and impaired brain performance.
Sleeping fewer than 7 hours regularly can negatively affect your body function and increase your risk of health issues such as diabetes, heart disease, stroke, high blood pressure, and early death.
There are many reasons why people get less sleep than they should. Some people have underlying health conditions, sleep disorders, or behavioral issues that cause them to delay sleep. Other reasons include long work hours, a busy social life, and increased digital consumption.
To improve your sleep quality, you can practice good sleep hygiene, reduce screen time before bed, and consume tart cherry juice to increase melatonin levels. Additionally, consulting a doctor to identify any underlying issues is recommended.
Getting only 5 hours of sleep on a regular basis is considered sleep deprivation and can lead to impaired functioning, similar to having a blood alcohol content of 0.08%. It increases the risk of accidents, negatively impacts performance at work or school, and can lead to long-term health issues.
