How Sleeping Less Can Be Beneficial For You

Sleep is essential for our health and well-being, and most adults need seven or more hours of sleep each night. However, a small group of people, known as short sleepers, consistently sleep for six hours or fewer without experiencing negative consequences. This phenomenon has sparked the interest of researchers, who have discovered that short sleepers have genetic variations that reduce their biological need for sleep. These individuals can function well with less sleep due to their genetics, and they do not suffer from the health complications associated with sleep deprivation. While the exact mechanisms are still being studied, understanding short sleepers may provide insights into achieving efficient sleep and maintaining a healthy lifestyle.

Short sleeper syndrome (SSS) is characterised by sleeping fewer than six hours a night without negative effects

Short sleeper syndrome (SSS) is characterised by sleeping fewer than six hours a night without experiencing negative effects. People with SSS don't need to nap or sleep more than usual to recover from a lack of sleep. They typically have a minimal sleep requirement that occurs naturally and don't purposefully restrict or avoid sleep. Their short sleep pattern tends to remain consistent, even on weekends and holidays.

The pattern of short sleep usually begins in childhood or adolescence and continues into adulthood. Research suggests that SSS may be linked to a gene mutation, enabling individuals to function well on fewer than six hours of sleep. A 2014 study at the University of Pittsburgh found that a small percentage of people carry a short sleep gene mutation, allowing them to perform cognitive tasks more effectively after the same amount of sleep as those without the mutation.

Natural short sleepers typically experience no known health risks or complications associated with SSS. They tend to have good quality sleep, which helps lower their risk of cardiovascular disease and heart attacks. However, it is important to distinguish between natural short sleepers and those who sleep less due to conditions like insomnia or a busy schedule.

Healthcare providers may use questionnaires, sleep diaries, and sleep studies to evaluate an individual's sleep patterns and determine if they are natural short sleepers or experiencing sleep deprivation. While SSS does not require treatment, those who sleep less than six hours and experience interrupted sleep or daytime sleepiness should consult a doctor to improve their sleep quality.

Genetic factors may be responsible for some people needing less sleep

Research suggests that SSS or FNSS may be linked to specific gene mutations. For instance, a 2014 study at the University of Pittsburgh identified a "short sleep gene" by comparing identical twins, one of whom carried the mutation. Similarly, a 2019 study by Dr Ying-Hui Fu and Dr Louis Ptáček at the University of California, San Francisco, discovered a rare mutation in the ADRB1 gene in a family with three generations of natural short sleepers. This gene codes for the β1-adrenergic receptor, which is involved in regulating the sleep/wake cycle.

The short sleep gene mutation has been found to enhance sleep efficiency, allowing individuals to feel rested and energised after shorter sleep durations. It is important to note that true short sleepers are rare, with only about one in 4 million people possessing the mutation.

In addition to genetic factors, cultural, environmental, and behavioural factors also influence sleep patterns. For example, individuals in hot climates often take afternoon siestas, resulting in shorter sleep durations at night. Age, daily work schedules, and other lifestyle factors can also impact sleep needs.

While SSS or FNSS is not considered a disorder, understanding the genetic basis of these conditions may help researchers improve sleep quality and develop treatments for sleep disorders.

Short sleepers tend to be more optimistic and productive

Short sleepers are often high achievers, with many reporting sleeping little but feeling fine and not needing stimulants to stay awake. They tend to be energetic, very optimistic, and cheerful. They also tend to be multitaskers, with all that extra time on their hands. They may have two jobs or be studying and working at the same time, and they usually have hobbies as well. They don't tend to be idle.

Short sleepers also seem to have less disease than regular sleepers. Health problems like diabetes, heart disease, and other illnesses don't begin to develop until much later in a short sleeper's life. They also deal with stress better than regular sleepers and are "very optimistic, cheerful, and resilient," says researcher Ying-Hui Fu. They also have better memories, higher pain tolerance, and don't seem to suffer from jet lag.

Fu and her team found that the genes of "short sleepers" have certain mutations that are responsible for super-efficient sleep. Their sleep is more efficient, so they can do in four to six hours what takes the average person eight hours. This efficiency may be due to a mutation in the DEC2 gene, which is involved in regulating sleep behaviours.

Sleep duration recommendations are not based on scientific consensus

Sleep duration recommendations are not based on a scientific consensus. While most adults need seven or more hours of sleep each night to feel rested, some people can function with significantly less sleep and do not experience the negative effects of sleep deprivation. This is due to a rare gene mutation that enables "short sleepers" to have sufficient sleep in a shorter time.

The National Sleep Foundation (NSF) convened an 18-member multidisciplinary expert panel to evaluate the scientific literature and make recommendations for sufficient sleep durations across different age groups. The panel agreed that newborns need between 14 and 17 hours of sleep, infants need 12 to 15 hours, toddlers need 11 to 14 hours, preschoolers need 10 to 13 hours, school-aged children need 9 to 11 hours, teenagers need 8 to 10 hours, young and older adults need 7 to 9 hours, and older adults need 7 to 8 hours of sleep. However, it is important to note that these are guidelines for healthy individuals without sleep disorders, and individual sleep needs may vary.

The University of California, San Francisco researchers Ying-Hui Fu and Louis Ptáček discovered the first short sleeping gene in 2009. Since then, two more short sleeping genes have been identified, and researchers believe there may be more. The short sleeping gene allows people to sleep more efficiently, completing the necessary sleep functions in a shorter amount of time. This enables them to function well and feel happy, alert, and productive with just a few hours of sleep.

It is important to distinguish between those who are natural short sleepers due to the gene mutation and those who choose to limit their sleep. True genetic short sleepers do not experience the negative consequences of sleep deprivation, such as impaired focus or memory. They also do not need to nap or sleep more on the weekends to compensate for a lack of sleep during the week.

While the recommended sleep durations are based on expert evaluations of scientific literature, there is no single scientific consensus on the exact amount of sleep needed. Individual sleep needs may vary due to genetic, behavioral, medical, and environmental factors. Additionally, the complexity of human sleep involves not only the duration but also the quality, timing, and regularity of sleep, as well as the absence of sleep disturbances or disorders.

Sleep needs vary across a person's lifespan

Sleep needs do vary across a person's lifespan and are influenced by a variety of factors, including age, genetics, and gender.

Age

The amount of sleep a person needs changes as they age. Newborns sleep between 16 and 20 hours a day, while children between the ages of one and four require about 11 or 12 hours. This gradual decline continues through childhood, with adolescents needing about nine hours of sleep. Adults through middle age need at least eight hours, and older adults may still require up to eight hours but often have trouble obtaining those hours in one block. Older people generally sleep less and experience more fragmented sleep with increased nighttime awakenings and greater levels of daytime sleepiness.

Genetics

Genetics also plays a role in sleep needs, with some people possessing a "short sleeper" gene that enables them to function well on fewer than six hours of sleep each night. This gene mutation affects their sleep efficiency, allowing them to feel rested with less sleep. However, true short sleepers are rare, with only about one in four million people having the mutation.

Gender

Gender is another factor that influences sleep needs. Women tend to experience more sleep changes and challenges than men due to reproductive hormones. For example, pregnant women need more sleep in the first trimester and may struggle to get enough sleep due to heartburn, snoring, and uncomfortable sleep positions. Menopausal women may also experience sleep disturbances due to hot flashes, night sweats, and insomnia.

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