‘I get by just fine on 6 hours sleep a night’
…is one of the biggest lies told by people today.
We see it everywhere. From ambitious friends to business leaders – just about everyone seems to think they don’t need a full night’s rest.
Maybe all of these people are blessed with not needing sleep. Granted, it’s true that some lucky people don’t feel as much of the effects of not sleeping. However, that number is 1 in 12,000 people who only need 6 hours.
That is lessthan 0.01%of the population who don’t need 8 hours of sleep every night.
If you think about all of the people you’ve ever met in your life,maybe one of them is in this category.It is super rare.
So why do so many people believe they have this super power?I don’t know about you, but at least 1 in 5 people I know are convinced they’re ‘doing just fine’ on 6 hours sleep.
This might be because of developing a new baseline. In other words – ‘you do not know how sleep-deprived you are when you are sleep deprived’.As the renowned sleep scientist Matthew Walker writes in his book Why We Sleep:
With chronic sleep restriction over months or years, an individual will actually acclimate to their impaired performance, lower alertness, and reduced energy levels. That low-level exhaustion becomes their accepted norm, or baseline.
Is 6 Hours of Sleep Enough?
Unless you’re within the ultra-rare category of people who need less sleep, then no, 6 hours of sleep a day is not enough. 6 hours might be enough to make you feel ‘normal’, but based on countless scientific studies – 6 hours isn’t giving your mind and body enough time to keep you the healthiest and happiest you can be. Missing out on 2 hours a night might not sound a lot, but it definitely adds up.
What Happens When We Only Get 6 Hours of Sleep?
Below I’ve collated a list of things that happen when we don’t sleep. It doesn’t make for fun reading, but it’s important to know what we’re missing out on when we’re pushing ourselves to burn the candle at both ends. And given what sleep scientists have found, you may not even recognize that you’re suffering from these right now!
(By knowing what to look out for, we can spot and manage each aspect better).
1. You forget things easily.
One of the things that suffer most when you lose out on sleep is your memory. In particular, your ability to remember anything new. When we’re awake, our short-term memories are stored in a small part of our brain, and these are transferred to our long-term memory when we sleep.
In computer terms, think of it as a USB stick. The small stick stores your short-term memories from that day, and when you sleep, the data is transferred into your big hard drive – for the long-term.
When we stay awake for a long time, the little USB stick fills to capacity. That means for any new memories to have a chance, they have to force out old memories. You will forget so many things, just because your short-term memory can’t hold everything. (This is especially true when studying for a test!).
How Sleep Fixes This:By sleeping, even just for a nap, you allow your brain to process everything you’ve experienced and open up much more memory space for you to use.
2, You can’t focus properly.
The first (of many) brain functions to suffer from a lack of sleep is your concentration. An experiment performed by sleep scientists found that after just one sleepless night, participants lost concentration4 timesas much as when they were rested. When you factor in how easy it is to get lost in distractions like YouTube or Facebook, you can imagine how badly this affects productivity!
Likewise, it’s even worse when you put driving into the equation. Some simple but important research carried out by the AAA Foundation for Traffic Safety are eye-opening.
They looked at over 4,500 crashes – focusing on how many hours the driver slept the night before (accounting for things like age, time of day, crash location, etc.). Here are the results:
The scariest thing is that it isn’t a straight line. The longer you stay up, the worse and worse things get. Just 7 hours is +30% crash chance, another hour is almost double, then triple, then ten times the original! It’s crazy.
If you’re tired – please think twice about driving.
The good news is that naps can help, but it’s important to understand how. I’ll be releasing a full guide on naps in the future, but for now just understand that the earlier you nap, the better. If you’ve been up all day and need to drive at 9pm, its better to take a nap at 11am than at 7pm(fatigue accelerates, so the earlier you slow it down the better).
Concentration Experiment link. By Dinges et al, 1997,American Sleep Disorders Association and Sleep Research Society.
Car Crash Research Link. B Tefft; AA Foundation for Traffic Safety, 2016.
3. You lose your willpower.
Ever tried to stick with a diet after a sleepless night? It’s pretty impossible.
Yourwillpoweris a finite resource.
Think of it like abattery.
It’s full in the morning and gets depleted every time youusesome of it.
Resist a burger for a salad? That costswillpower.
Resist staying in bed to get up early? Morewillpower.
Resist TV to go on a quick run? You guessed it!Willpower.
It’s important to recognize this and focus on what you want to ‘use’ your willpower for – don’t try to tackle too much at one time. (This is one of the main reasons why so many New Year’s Resolutions fail – they target too much).
When you miss out on a full rest, your battery won’t be charged. Especially if you’re sleeping just 6 hours a night – it’s not ok.
It’s like leaving in the morning with your phone at only 50% charge. It still works, but by lunchtime, you’re probably reaching for those cheesy burgers with some salty, savory fries.
Unfortunately, the proof for this side effect is not a funny one about people getting fatter – it’s a sad one. It’s a study proving that disturbed sleep is a key risk factor for relapse in people with drug addictions. While you and I may grab an extra doughnut when we’re tired, some people are fighting much worse temptations.
4. Mood swings.
Have you ever gotten up super early to go on a trip or do something with others. But you notice everyone is just a bit quicker to anger, or more cynical about things? Then, later on, people start acting funny and finding everything really hilarious? Welcome to another effect of sleep loss: mood swings.
When we are well rested our brains keep a balance in terms of how we react to things. Stressful things can be managed, crazy things are kinda funny – but nothing is irrational.
If we are really tired, though? It’s a different story. A study by Matthew Walker, the author of Why We Sleep, showed the effects of tiredness on the emotional centers in our brains. While it’s often thought that tiredness can just make us negative and cynical – it can also make us hyperactive and excitable, too.
When you’re tired your brain can’t properly control your emotions. You more easily get upset and pessimistic or overly excited and optimistic. While the second sounds fun, it is what leads to eating too much, signing up to things thinking “it’ll be fine!”, and even buying things you don’t need (especially since your willpower is down).
Throw all of this together, and it can make all these other side effects even worse! Constantly getting only 6 hours of sleep will mean you’re constantly getting these kind of mood swings.
5. Weight Increase
Add together the rapid mood swings and loss of willpower from above, and this side effect is hardly a surprise –weight gain. It’s only natural that with those two things going on, you’re going to end up reaching for a handful of doughnuts over that salad to help keep yourself awake.
However there’s something else at play here, too. In order to feel hungry and to feel full, your body produces hormones which make you feel hungry (Ghrelin) and full (Leptin). When you’re tired, these get messed up and give us a serious cause for concern. Your body starts to make much more Ghrelin, making you feel so much hungrier, and much less Leptin – suppressing that feeling of being full.
These charts show just how significant the effect of sleep loss can be.
Not only were people much hungrier, they also had much stronger cravings for high-calorie foods like sweets, snacks, and sugary drinks. A perfect appetite for ruining a diet!
6. Make Mistakes
When you miss out on sleep, one of the first things to fall is your concentration levels. While you may not always notice, tiredness means that your brain goes through many more ‘lapses’ of concentration where you zone out or even stop responding to things completely.
The scientific name for these are ‘microsleeps‘.
Have you ever had those moments where you ‘snap’ back to reality after your eyelids close and your head begins to drop? That’s a microsleep. It’s your brain briefly shutting off – even though you might be watching something, talking to someone, or even driving!
Your brain stops responding to stimuli completely. This makes it very, very hard to drive safely, pay attention to a teacher or even just read an internet article..!
One study by Dorrian et alshows just how much our concentration start to fail without sleep.
They kept a poor group of people awake for 4 whole days, measuring how their concentration started to fail the longer they were awake. For 10 minutes at a time, these tired souls had the ‘easy’ task of just pushing a button whenever a red light turned on. You can see how even at 36 hours there’s a huge 4 second gap between the light turning on and them hitting the button.
Obviously the scary thing is to imagine this person behind the wheel of a car.
You:“But I don’t ever stay awake for longer than a day, this doesn’t matter!”
While that’s true – there’s one thing we need to understand.Lack of sleep builds up over time.If you only get 5 hours sleep a night for 4 nights – it’s been found to be the same as if you had just stayed awake for 24 hours straight!
Which means if you’ve been having a week of really bad sleep, those lower graphs may not be too far away from where you’re at. Scary.
7. Over-Do Caffeine
If you’re reading this as a coffee-lover (which 64% of Americans have every day), you understand the game-changing effects a good cup of joe has.
However, I we need to think about coffee when we are knackered. I don’t just mean tired, I mean head’s-drooping-but-got-tons-to-do kind of day.
If you’re anything like I used to be, then you’d be practically trying to inject coffee after coffee just to try and get through the day.
As a quick aside; caffeine works by easing the ‘sleep pressure’ that builds up in your brain while you’re awake. This hormone (called Adenosine) binds to the caffeine, so you don’t feel it. The downside? All of that sleep pressure is still building. When all of this comes flooding back after the caffeine fades off – that’s what causes a crash.
Caffeine will make you feel more awake – it’s true. But over-doing caffeine to fight tiredness can be a huge trap: caffeinedoesn’t work that well.
While caffeine is great at making usfeel more awake, the complex processes of our brain don’t get such a benefit. Learning, memory, emotional stability, and others are still just as screwed because of a lack of sleep – even if you feel wired to the moon. Considering it often comes with a buzz and a crash, caffeine also makes the mood swings from tiredness even worse!
I know what you’re thinking – “but I work so much better with coffee!”. I need to ask; do you really? It may feel like you’re doing a lot, but you’re probably a bit too buzzed and frantic to focus properly.
Check out these charts from giving different drugs to spiders. Obviously we’re nowhere close to a spider, but if I’m honest I do feel like too much caffeine will make my work rushed, frantic, and not of great quality – just like that spider’s web.
If you’re just doing simple tasks then a lot of caffeine isprobably fine – but if you’re creating or learning, think twice before you hit the ‘turbo’ mode that comes with big amounts of caffeine.
Finally – remember how long caffeine takes to wear off:8 hours!And if you have multiple cups, that means it will all be in your system for even longer.
I want to stress this because it’s caused a few nightmares for me. Where I’ve gone through a whole horrible day being super tired and getting through tons of coffee, only to be exhaustedbut unable to sleep because my minds still rushing at night. Cue another sleepless night, and an even worse day. Not a good cycle.
The bottom line? Try to stick to 2 cups of joe a day max, and don’t have them after 2/3pm at the latest. My personal rule is never after lunch. Maybe it sounds crazy, but it really makes a difference.
8. Loss of ‘Frisky-ness’
Another pretty significant reason to love hitting that pillow at night: it’ll give you a better sex life. Studies have shown that for both men and women, sleep deprivation causes a lack of sex drive and ability for things to ‘function’ properly.
For women, this study by Kalmbach et alsurveyed 171 women daily about their sleep and sex lives. They found that a longer rest meant a better desire to get freaky in the next day. They found that:
a 1-hour increase in sleep length corresponded to a 14% increase in odds of engaging in partnered sexual activity
Not a bad trade-off for just sleeping!
Since that study only covered women, I wanted to confirm the same for men, too. Without going into too much detail, the same is true for men because a lack of sleep seriously suppressestestosterone.While this applies to women too, it’s much more significant for men given their higher testosterone levels. The effects of lower testosterone? Less focus, more tiredness, less muscle,a lowered sex drive, lower sperm count, and smaller testicles!
While in the short-term that may not be so bad, there’s a real bottom line, and it is this:
A continuous lack of sleep will cause your libido to drop. This will result in less sex with your partner, meaning you willbothbe less happy. If you are single, the drop in sex drive will result in less of a push to pursue a new partner – it could be the difference between saying hi to that really hot person you’re going to see in the supermarket later.
9. No buns in the oven.
This is another big negative but those who it applies to probably know it, so I’ll keep it short. Sleep loss seriously messes with your reproductive system.
While I touched on lower sperm count etc for men, routinely sleeping less than 6 hours a night means a 20% drop in women for a hormone which is needed for conception.
Need to find source to back-up lower reproductive/fertility rates in women. State than when combined with a partner like this, is bad.
“honey I’ve been up all night, so statistically there’s a low chance I’ve got enough potent sperm to make a baby – we don’t need protection!”
10. We lose our good looks!
Perhaps worst of all, sleep is one of the best ‘tricks’ you can use to look great. And after bad sleep?
We all know the look. Bags under the eyes, dark circles, paler, and just generally worn down. Being tired means you can never give your best first impression to someone new, or look the best for your partner.
This is especially sad since Sleeping.Guide readers are some of the best looking people on the planet. Don’t let late nights ruin your good looks, friend!
Don’t believe me? Here’s a study proving it.
Researchers at Stockholm University asked judges to gauge the appearance of people using pictures of them after a full night’s sleep, and after a bad one. The conclusion was strongly found that a lack of sleep will mean a lack of attention from the opposite sex:
“Our findings show that sleep deprived people appear less healthy, less attractive, and more tired compared with when they are well rested. This suggests that humans are sensitive to sleep related facial cues, with potential implications for social and clinical judgments and behaviour.”
And Much More
Sleep is connected toeverything.
Unfortunately, this article is already beyond 3,000 words – so I don’t want to bore you with more studies and cases! But for those of you still interested, here’s some other effects of being constantly tired because of 6 hours sleep:
- Loss of exercise ability. We lose our stamina (as well as motivation to work out).
- Long term risks. Extended periods of tiredness (living on 6 hours sleep) increases the risk of high blood pressure, heart issues, and anxiety/depression (especially in night shift workers)
- We get ill more.Your immune system drops, leaving you much more vulnerable. Especially dangerous if you’re travelling, working in an open-plan office, or commuting on public transport.
- We feel more pain.Our ‘toughness’ drops, and our ability to resist discomfort, pain, and hot/cold temperatures drops with it.
- We’re not our best selves.Perhaps the bottom line – we’re just not at our full capacity. Our family members aren’t enjoying you at your best, your work suffers – we just generally don’t represent the best version of ourselves. This thought alone is what motivates me most to switch off early at night.
Well, that wasn’t fun to right about! Remember that aside from all these scary sounding aspects of being tired, just remember that the opposites are also true. Getting more than 6 hours of sleep will help make you happier, calmer, more confident, and just closer to being the best version of yourself. All just by laying down and resting. What a deal!
In my opinion, sleep is one of the most underrated health aspects of our generation.
We’re all wrapped up in how much exercise we get and how many calories we consume… but sleep is often forgot about. Or, even worse, people pride themselves on how little sleep they get.
I hope this article has helped make you think about how much 6 hours of sleep really is.
While some people regularly function on short periods of sleep, research mostly agrees that six hours of sleep is not enough for most adults. Experts recommend that most adults need at least seven hours of sleep every night.Is it possible to function on 6 hours of sleep? ›
Researchers at the University of California, San Francisco, discovered that some people have a gene that enables them to function well on six hours of sleep a night. This gene, however, is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn't come close to cutting it.How many hours of sleep do you need scientifically? ›
|Age group||Recommended amount of sleep|
|3 to 5 years||10 to 13 hours per 24 hours, including naps|
|6 to 12 years||9 to 12 hours per 24 hours|
|13 to 18 years||8 to 10 hours per 24 hours|
|Adults||7 or more hours a night|
Studies have shown that you lose brain and body function when you deprive yourself of as few as 1-2 hours of sleep. You may even experience micro-sleep if you get fewer than six hours of sleep. During micro-sleep, your brain zones out for short periods.Why do I feel better with 6 hours of sleep instead of 8? ›
So why do people think they are able to function optimally on 6 hours of regular sleep? This is because of a natural human phenomenon known as 'renorming'. Renorming means that we are only able to compare how we feel today to how we felt yesterday or the day before.How many hours does Elon Musk sleep? ›
Elon Musk says he's upped his sleep to 6 hours per night—and that his old routine hurt his brain. Elon Musk, CEO of Tesla, speaks with CNBC on May 16th, 2023. Elon Musk says his days of trying to sleep less and work more are over — at least, relatively speaking.How little sleep can you survive on? ›
The bare minimum of sleep needed to live, not just thrive, is 4 hours per 24-hour period. Seven to 9 hours of sleep are needed for health, renewal, learning, and memory. Disruption of the sleep cycle from shift work creates problems for the quality and quantity of sleep.Is 10pm to 4am enough sleep? ›
“There is no such thing as a “fixed or ideal time” to go to bed which will suit all individuals. It is generally advisable to fall asleep between 10 pm to midnight as for most people this is when the circadian rhythm is at a point that favours falling asleep.”How many hours do the most successful sleep? ›
Bill Gates, Jeff Bezos and other highly successful people who sleep 7 to 8 hours a night.How long is the perfect sleep? ›
Although there is some genetic variation, most adults need between 7.5 to 8.5 hours of sleep per 24-hour period to function optimally. You can find your optimal sleep time if you set aside several days (perhaps during a vacation) to allow yourself to sleep as long as possible.
In adults, a nap typically includes all the stages of sleep but in different proportions than regular nightly sleep. Naps are a useful stopgap for people who struggle to get enough sleep at night. But health experts agree that napping does not provide the same restorative power as a full night's rest.Is it better to get 6 or 6.5 hours of sleep? ›
The researchers suggest that for adults, sleeping between 4.5 and 6.5 hours a night is ideal. Writing in The Conversation, senior lecturer in psychology Greg Elder said researchers don't know for certain why lack of sleep is linked to cognitive decline.What is the minimum amount of sleep for memory retention? ›
You need a minimum of three hours and the best times to sleep are between 2AM and 6AM. Your body heat is lowest from 3-4AM, so you are drowsiest then and your memory retention is extremely poor. Sleep helps the mind absorb and retain the information you reviewed while studying.Why do I still feel tired after 6 hours of sleep? ›
Things like sleep apnea, restless leg syndrome, grinding your teeth, acid reflux, parasomnia (sleepwalking or doing other things during the night that you don't remember doing), rheumatoid or osteoarthritis, or orthopaedic injuries or neuropathies can all create sleep problems that can leave you feeling exhausted the ...Why do I feel refreshed after 5 hours of sleep? ›
This is because our brain is constantly forming new connections while we are awake. The longer we are awake, the more active our minds become. Scientists believe that this is partly why sleep deprivation has been shown to reduce symptoms of depression. However, there are negative outcomes of this, too.How do I not feel tired after 6 hours of sleep? ›
- Get some light exercise. ...
- Avoid screen time for an hour before bed. ...
- Keep screens and other distractions out of your bedroom. ...
- Make sure your room is dark. ...
- Reduce caffeine intake. ...
- Eat a healthy diet. ...
- Avoid alcohol. ...
- Avoid liquids before bed.
Albert Einstein, a household name that has inspired many a crazy hair day and who is most famous for his theory of General Relativity, was a huge fan of catching some Z's. He would sleep an average of 10 hours a night as well as taking daytime naps.How many hours does Trump sleep? ›
In an interview with Fox News' The O'Reilly Factor last year, he said he typically goes to bed at midnight or 1 a.m. and wakes up at 5 a.m. to eat, read newspapers and watch television. Short sleepers can get by with less than six hours of sleep and feel alert and refreshed, according to researchers.What is the IQ of Elon Musk? ›
Like, is Elon Musk a genius? It answered, Elon Musk's IQ is reported to be 155, which is very high compared to the average of 100.Is it better to have 1 hour sleep or no sleep? ›
Sleeping beyond the 90-minute cycle may mean you fall deeper into your sleep cycle and will find it much harder to wake up. The best answer to this question is that some sleep is always better than none. Trying to get in a power nap or achieving that full 90-minute cycle is better for you than no sleep at all.
The pattern of short sleep usually begins in childhood or adolescence and continues into adulthood. Researchers believe it may develop due to a gene mutation. This mutation may be what enables people to function well on fewer than six hours of sleep each night.Will your body eventually force you to sleep? ›
While it is possible to die from sleep deprivation, your body will eventually force you to sleep, even if you have insomnia.What time should I go to bed if I wake up at 5? ›
|Wake-up time||Bedtime: 7.5 hours of sleep (5 cycles)||Bedtime: 9 hours of sleep (6 cycles)|
|4:45 a.m.||9 p.m.||7:30 p.m.|
|5 a.m.||9:15 p.m.||7:45 p.m.|
|5:15 a.m.||9:30 p.m.||8 p.m.|
|5:30 a.m.||9:45 p.m.||8:15 p.m.|
In addition to that, some studies recommend that early bedtimes are preferable for a healthy body clock and some argue that 8 am is the best time to wake up.What is the best sleeping position? ›
Specifically, sleeping on the side or back is considered more beneficial than sleeping on the stomach. In either of these sleep positions, it's easier to keep your spine supported and balanced, which relieves pressure on the spinal tissues and enables your muscles to relax and recover.How many hours did Obama sleep? ›
President Obama reportedly slept around 5 hours a night, preferring to hit the sack well past midnight and wake at 7 A.M. Sleep patterns like this are mostly dictated by our circadian rhythms, but these rhythms can be flexible depending on our personal schedules.What time does Oprah go to bed? ›
The talk show host, author and philanthropist reportedly gets eight hours of sleep between the hours of 10pm and 6am, with her last and first thoughts of the day centred upon gratitude. In the morning, rather than check her phone, Winfrey brushes her teeth and cares for her dogs before heading to her home gym.Why do successful people sleep less? ›
Time may be the most essential commodity you need in becoming successful. Many successful executives admit that they can get by on less sleep and achieve more. While the average person should need between 6-8 hours, successful people think that by sleeping less they can create more hours for themselves to work more.What time do most 70 year olds go to bed? ›
What Does Sleep Look Like in Older Adults? According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.How much sleep does a 70 year old need? ›
Sleep and Aging
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.
Most adults need 7 or more hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn't only about total hours of sleep. It's also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.What is it called when you sleep during the day and awake at night? ›
In narcolepsy, you may suddenly enter REM sleep without going through NREM sleep. This can happen both at night and during the day. Cataplexy, sleep paralysis and hallucinations are similar to changes that occur in REM sleep. But in narcolepsy they happen while you're awake or drowsy.Is it okay to sleep all day once in awhile? ›
Sleeping a lot isn't necessarily a bad thing. Sleep is important. Not getting enough sleep puts you at risk for health problems, from heart disease to obesity to diabetes. However, sleeping a lot all of a sudden when you didn't before might be a reason to look closely at what is going on with your health.Why do I feel better at night than during the day? ›
People feel more relaxed as night approaches. This happens because your body releases less stress hormone cortisol as night approaches. While cortisol levels are still high throughout the day, they drop to prepare for sleep at night.Should I go back to sleep if I wake up? ›
"The overall best is if you can wake up naturally because you're done sleeping," he said. On the other hand, if you're waking up early on just a few hours of sleep, you should probably try and squeeze in some more shuteye.Is 6 hours of sleep enough dementia? ›
These two new studies show that the harmful effects of inadequate sleep can start at age 50 (if not earlier), and they can lead to early dementia and death. But the good news is that you can reduce your risk of dementia by simply giving yourself six to eight hours of sleep each night.Can I function on 5 hours of sleep? ›
But five hours of sleep out of a 24-hour day isn't enough, especially in the long term. According to a 2018 study of more than 10,000 people, the body's ability to function declines if sleep isn't in the seven- to eight-hour range.How much sleep to prevent cognitive decline? ›
The researchers found a U-shaped relationship between sleep and cognitive decline. Overall, cognitive scores declined for the groups that slept less than 4.5 or more than 6.5 hours per night — as measured by EEG — while scores stayed stable for those in the middle of the range.Can your brain function on 7 hours of sleep? ›
In addition, sleeping for seven hours may be too little for people who ordinarily need eight or more hours of sleep to fully function. Even a single night of sleep deprivation can result in short-term effects such as: Irritable mood. Difficulty concentrating and doing mental tasks.How many hours of sleep can your brain function on? ›
Sleep is vital to brain health, including cognitive function. Sleeping on average 7-8 hours each day is related to better brain and physical health in older people. The sleep-wake cycle is influenced by many factors. A regular sleep-wake schedule is related to better sleep and better brain health.
Another reason why you might not feel particularly tired after a night, or several nights, of short sleep is due to a surge in your cortisol levels (a stress hormone that boosts alertness) the next day.How much sleep do you need by age? ›
|Age Group||Recommended Hours of Sleep Per Day|
|Newborn||0–3 months||14–17 hours (National Sleep Foundation)1 No recommendation (American Academy of Sleep Medicine)2|
|Teen||13–18 years||8–10 hours per 24 hours2|
|Adult||18–60 years||7 or more hours per night3|
|61–64 years||7–9 hours1|
There are many reasons why you might be waking up early all of a sudden. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn.Can I survive off of 5 hours of sleep? ›
The point is, many of us think we can survive (if not thrive) on five hours of sleep (or four, six, or seven). And while that may be a dream when life is busy, it's, sadly, not one that's possible.Is 6 hours of sleep good enough to Build Muscle? ›
Is 6 hours of sleep enough to build muscle? No way. You should try to get between 7 to 9 hours of sleep every night in order to maximize muscle growth and support your health. And no, napping can't be considered a replacement for nighttime sleep.How can I sleep 6 hours without waking up? ›
- Establish a quiet, relaxing bedtime routine. ...
- Relax your body. ...
- Make your bedroom conducive to sleep. ...
- Put clocks in your bedroom out of sight. ...
- Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. ...
- Avoid smoking. ...
- Get regular exercise.
Why am I still tired after 6 hours of sleep? Most likely, you're still tired after 6 hours of sleep because you don't know your sleep need, you're getting less sleep than you think, you've got sleep debt, or you're out of sync with your circadian rhythm.Can you survive on 1 hour of sleep a night? ›
We do not recommend sleeping for only one hour at night. Some research suggests that lost sleep can take years off your life and that you may not be able to catch up on the lost hours of rest. This is because consistent sleep deprivation can cause a myriad of chronic health issues in people over time.Why do old people sleep less? ›
As you age your body produces lower levels of growth hormone, so you'll likely experience a decrease in slow wave or deep sleep (an especially refreshing part of the sleep cycle). When this happens you produce less melatonin, meaning you'll often experience more fragmented sleep and wake up more often during the night.How much sleep do older adults need? ›
Sleep Changes in Older Adults. Most healthy older adults aged 65 or older need 7-8 hours of sleep each night to feel rested and alert. But as you age, your sleep patterns may change. These changes can cause insomnia, or trouble sleeping.
This is because our brain is constantly forming new connections while we are awake. The longer we are awake, the more active our minds become. Scientists believe that this is partly why sleep deprivation has been shown to reduce symptoms of depression.Why do I wake up at 3am and can't go back to sleep? ›
If you wake up at 3 a.m. or another time and can't fall right back asleep, it may be for several reasons. These include lighter sleep cycles, stress, or underlying health conditions. Your 3 a.m. awakenings may occur infrequently and be nothing serious, but regular nights like this could be a sign of insomnia.Does melatonin help you to stay asleep? ›
Overall, the studies showed that melatonin was better than placebo for improving both the time to fall asleep and total sleep. The effects of melatonin on behavior and daytime functioning, however, weren't clear because the studies used different ways to measure these outcomes.