Evie Summers
It is widely recommended that adults get 7-9 hours of sleep per night. However, some people report feeling more energized after sleeping less than the recommended amount. This could be due to a variety of factors, including the stage of sleep they are in when they wake up, their body's natural sleep needs, and the presence of certain chemicals in the body. Additionally, some people may have short sleeper syndrome (SSS), a condition where a person needs less sleep than most people and can feel well-rested after 6 or fewer hours of sleep.
| Characteristics | Values |
|---|---|
| Short Sleeper Syndrome | A condition where a person needs less sleep than most people, typically six or fewer hours, and wakes up feeling energetic and completely rested |
| Sleep Debt | Accumulated when a person doesn't get enough sleep; can be remedied with more rest, but prolonged issues can disrupt the circadian rhythm and general health |
| Sleep Cycles | A whole sleep cycle takes around 90 minutes to complete; it is better to wake up during a lighter stage of sleep than from deep sleep, as this increases alertness and makes it easier to wake up |
| Sleep Hygiene | Refers to habits that help improve sleep quality, such as reducing interruptions and optimizing sleep environment; better sleep hygiene can lead to more efficient sleep and improved mood |
| Cortisol | A natural stimulant produced by the body; elevated levels due to sleep deprivation can lead to increased stress and negative health consequences |
| Individual Variation | The amount of sleep needed varies by individual and can be influenced by factors such as injuries or other health conditions |
| Sleep Inertia | The groggy feeling when waking up; can be more pronounced and last longer when sleep-deprived, but may improve once a normal sleep pattern is restored |
| Mental Health | Sleep loss can impact mental health, with potential improvements in depressive symptoms, but can also lead to increased reactivity and excitability in the brain |
What You'll Learn
Short Sleeper Syndrome
Symptoms
People with SSS will generally:
- Sleep between four and six hours each night
- Wake up feeling refreshed and alert without needing an alarm clock
- Fall asleep easily
- Not experience daytime drowsiness
Causes
The exact causes of SSS are not yet known, but researchers believe it may be due to genetic changes in the DEC2 or ADRB1 genes. These genetic variations appear to be present in multiple members of some biological families. SSS does not pose any known health risks.
Treatment
People with SSS do not usually require treatment as they do not experience the same health risks as those who do not get enough sleep. However, sleep needs may change as a person gets older, and it is important to prioritise getting enough sleep.
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Sleep Debt
The amount of sleep you need varies from person to person and can change over the course of your life. Most adults need between seven and nine hours of sleep per night. However, some people with short sleeper syndrome (SSS) may only need four to six hours of sleep with no negative health consequences.
If you don't get enough sleep, your body produces more of the stress hormone cortisol to compensate. This can give you a temporary boost of energy and make you feel better, even though your body is under stress. This can lead to a false impression that you feel better with less sleep. However, the effects of sleep debt can be serious, including increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.
To avoid sleep debt, it is important to learn how much sleep your body needs and to improve your sleep hygiene. This can include keeping a sleep diary, developing a nighttime routine, reconsidering your daytime schedule, and making your bedroom more sleep-friendly.
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Sleep Inertia
The duration of sleep inertia varies, with the primary expression during the first 15 to 60 minutes after waking and potentially extending for several hours. The symptoms are most noticeable upon waking from a lengthy sleep period or naps over 30 minutes, but they do fade over time. Sleep inertia usually does not last longer than 30 minutes, but it can be longer if the person is sleep-deprived. In the majority of cases, morning sleep inertia is experienced for 15 to 30 minutes after waking.
The biological reason for sleep inertia is unknown, but researchers have put forward several theories. One theory suggests that sleep inertia is caused by an increase in delta waves. Another theory suggests that sleep inertia is caused by high levels of adenosine, a nucleic acid compound found in the brain, upon waking. Adenosine levels in the brain progressively increase with sleep deprivation and return to normal during sleep. Upon awakening with sleep deprivation, high amounts of adenosine will be bound to receptors in the brain, neural activity slows down, and a feeling of tiredness results.
To reduce the effects of sleep inertia, one should avoid waking from the deeper stages of slow-wave sleep. Consistent wake-up times, natural light exposure, and gentle alarms can help reduce morning sleep inertia. Consuming caffeine prior to a short nap can also alleviate the effects of sleep inertia.
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Sleep Hygiene
If you are waking up feeling better with less sleep, you may have what is known as Short Sleeper Syndrome (SSS). People with SSS typically sleep for six or fewer hours each night but still wake up feeling refreshed and energetic. Researchers believe that SSS is caused by genetic changes, specifically in the DEC2 or ADRB1 gene. If you think you have SSS, it is important to note that it does not pose any known health risks.
However, for most people, not getting enough sleep can have negative consequences on both their physical and mental health. Poor sleep hygiene can also negatively impact sleep quantity and quality. Sleep hygiene refers to both your sleep environment and behaviour. Here are some tips to improve your sleep hygiene:
- Set a strict sleep schedule: Try to go to sleep and wake up at the same time every day, including weekends. This helps to regulate your body's internal clock and promote consistent sleep.
- Follow a bedtime routine: Establish a relaxing bedtime routine that helps signal to your body that it's time to wind down and prepare for sleep. This could include activities such as reading, journaling, or practising meditation or deep breathing.
- Optimise your bedroom: Create a comfortable and distraction-free sleep environment. Minimise noise and light by using heavy curtains or shades, and consider using a white noise machine to block out outside noises. Ensure your mattress and pillows are comfortable and supportive.
- Form healthy habits: Avoid consuming caffeine or engaging in stimulating activities close to bedtime. Instead, focus on relaxing activities that promote sleepiness. Additionally, try to avoid bright screens before bed, as the blue light emitted by these devices can interfere with your sleep hormones.
- Make small changes: You don't have to overhaul your entire routine at once. Start by making small, gradual changes to your sleep habits and environment, and see what works best for you.
Remember, while improving your sleep hygiene can help promote better sleep, it may not resolve all sleeping problems. If you continue to experience difficulty sleeping or feel tired during the day, consult a doctor or sleep specialist for further advice and treatment options.
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Cortisol
When we don't get enough sleep, our bodies experience a disruption in the HPA axis, leading to elevated cortisol levels. This increase in cortisol provides a temporary boost in energy and alertness, similar to caffeine, which can give the illusion of feeling better with less sleep. However, chronically elevated cortisol levels can contribute to sleep disruptions and various health problems, including high blood pressure, diabetes, heart disease, weight gain, and a compromised immune system.
To maintain optimal health, it is crucial to prioritize adequate sleep. By doing so, we can regulate our cortisol levels and avoid the negative consequences of chronically elevated cortisol.
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Frequently asked questions
There are several reasons why you might feel more energised after a shorter sleep. Firstly, you may be a natural short sleeper, or have short sleeper syndrome (SSS). People with SSS typically sleep for six hours or fewer each night and wake up feeling refreshed and alert. This is due to genetic changes, specifically in the DEC2 and ADRB1 genes. Secondly, you may be experiencing sleep inertia, which is the grogginess you feel when you first wake up and can be worse when you're sleep-deprived. Finally, your body may be producing more of the stress hormone, cortisol, which can give you a temporary boost in energy when you're sleep-deprived. However, relying on cortisol can have negative consequences for your health.
It is recommended that adults get 7-9 hours of sleep per night. However, this range varies by individual and can change depending on your circumstances. For example, if you're healing from an injury, you may need more sleep.
Good sleep is restorative and crucial for optimal bodily functions. Not getting enough sleep can lead to health issues such as obesity, heart disease, high blood pressure, depression, and diabetes.
Good sleep hygiene can improve your sleep quality. This includes factors such as limiting interruptions, improving your bedtime routine, and planning to wake up during a lighter stage of sleep.
