The Centers for Disease Control and Prevention (CDC) in the United States recommends that most adults need at least 7 hours of sleep per night. However, some people can function well with less sleep and remain alert without constant yawning. Why is that?
Researchers Kelly Sansom and Peter Eastwood from Murdoch University’s Healthy Ageing Centre in Australia discussed in an article on The Conversation website that sleep needs vary from person to person, with some requiring more and others being able to get by with less.
Take former British Prime Minister Margaret Thatcher as an example, known for only sleeping 4 hours a night. She worked late, woke up early, and seemed to function well despite getting very little sleep.
But for the majority of people, such a short amount of sleep can be disastrous. By around 10 a.m., they may feel drowsy, struggle to concentrate, and crave sugary snacks and caffeinated drinks.
Sansom and Eastwood explored why some people can get away with less sleep. They mentioned that some individuals are natural short sleepers, only needing 4-6 hours of sleep per night to maintain good health, often for their entire lives.
Generally, these individuals don’t experience fatigue, do not nap, and do not suffer the common negative effects of insufficient sleep. Scientists refer to this as the “natural short sleep phenotype” – a biological trait allowing people to reap the benefits of sleep in a shorter timeframe.
In 2010, researchers discovered genetic mutations that help explain this phenomenon. Natural short sleepers possess rare variants of certain genes that seem to make their sleep more efficient.
However, most people who believe they are natural short sleepers are not. They might be getting insufficient sleep due to factors like long working hours or engaging in social activities.
In today’s busy culture, people often boast about surviving on just a few hours of sleep. But for the average person, this is unsustainable.
The effects of sleep deprivation accumulate over time, leading to what is known as sleep debt. This can result in lack of focus, mood swings, micro-sleep (briefly entering a sleep state), decreased productivity, and even increase long-term health risks like obesity, diabetes, high blood pressure, and cardiovascular diseases such as heart disease and stroke.
To make up for weekday sleep deficits, many people opt to sleep a little longer on weekends. Research suggests that adding an extra hour or two of sleep on weekends, taking short naps when possible, may alleviate the negative impacts of sleep deprivation.
However, this is not a perfect solution. Weekend catch-up sleep and naps may not fully compensate for chronic sleep deprivation. A recent large study found that weekend catch-up sleep may not offset the cardiovascular risks associated with long-term sleep deficits.
Alon Avidan, head of the Sleep Disorders Center at the University of California, Los Angeles, has previously stated that sleep deprivation accumulates, resulting in sleep debt. If you lose 1 hour of sleep, you may need to sleep 8 hours to recover.
Sansom and Eastwood further pointed out that significant fluctuations in sleep patterns can disturb the body’s biological clock, making it harder to fall asleep on Sunday nights after excessive weekend sleep, leading to a sluggish start to the workweek on Monday.
There is increasing evidence that irregular sleep patterns may have a significant impact on overall health and the risk of premature death, potentially surpassing the importance of sleep duration itself. While moderate catch-up sleep may offer some benefits, it cannot replace consistent, high-quality sleep throughout the week.
Besides inherent short sleep requirements, there are numerous other reasons why some individuals need more or less sleep than others, such as age and health conditions.
For instance, older individuals often experience changes in their biological clocks and may face fragmented sleep due to health issues like arthritis or cardiovascular diseases, leading to frequent brief awakenings and decreased overall sleep quality.
In conclusion, sleep needs vary among individuals. While a fortunate few can function well on little sleep, most people require 7 to 9 hours of sleep per night to maintain optimal performance.
If you consistently experience sleep deprivation and rely on weekend catch-up sleep, it may be time to reconsider your sleep habits. After all, sleep is not a luxury but a biological necessity.