Sleep is essential for good health and wellbeing. It allows the body and mind to recharge and recover from the previous day. Getting enough quality sleep is vital for cognitive function, immunity, metabolism, and more. Unfortunately, many people routinely fail to get the recommended 7-9 hours of sleep per night. With increasingly busy modern lifestyles, many adults average only 6 hours or less of sleep. This leads to the question: is 6 hours of sleep per night enough?
How Much Sleep Do We Need?
The amount of sleep needed can vary slightly by individual, but experts generally recommend adults get 7-9 hours per night. Here are the National Sleep Foundation’s recommendations by age group:
Newborns (0-3 months):
14-17 hours
Infants (4-11 months):
12-15 hours
Toddlers (1-2 years):
11-14 hours
Preschoolers (3-5 years):
10-13 hours
School-age children (6-13 years):
9-11 hours
Teenagers (14-17 years):
8-10 hours
Young adults (18-25 years):
7-9 hours
Adults (26-64 years):
7-9 hours
Older adults (65+ years):
7-8 hours
As you can see, most adults are recommended to get 7-9 hours of sleep per night. So getting just 6 hours or less on a routine basis may not be enough.
Consequences of Insufficient Sleep
Failing to get 7-9 hours of sleep can negatively impact many aspects of health and daily life. Here are some of the key consequences of insufficient sleep:
Impaired Brain Function
Sleep is crucial for proper brain function. Not getting enough can impair concentration, memory, creativity, decision-making and problem-solving. Reaction time also slows when tired, which is why sleep deprivation impairs driving ability similarly to being intoxicated.
Weakened Immune System
Lack of sleep compromises the immune system, reducing the body’s ability to fight infections and illness. Getting sufficient sleep is shown to support immune health.
Increased Risk of Chronic Diseases
Insufficient sleep is associated with higher risks of medical conditions like heart disease, high blood pressure, diabetes, stroke and obesity.
Mental Health Issues
Inadequate sleep can contribute to depression, anxiety, bipolar disorder and other mental health disorders. It can also worsen symptoms in people with mental health conditions.
Hormone Imbalance
Sleep impacts hormone regulation. Not getting enough can disrupt hormones like cortisol, ghrelin, leptin and growth hormone, which influence appetite, metabolism, stress response and more.
Reduced Alertness and Performance
Too little sleep leaves people feeling drowsy, sluggish and mentally foggy during the day. It impairs occupational performance, concentration, reaction time, memory and mood.
As you can see, routinely getting insufficient sleep increases risks across nearly all aspects of health and daily life. Prioritizing sufficient shut-eye should therefore be a key component of maintaining wellness.
Does Everyone Need 7-9 Hours of Sleep?
Some people claim they feel well-rested on fewer hours of sleep, so they question whether the 7-9 hour recommendations apply to them. While a small percentage of adults are true “short sleepers” who function well on very little shut-eye, most people who believe they need less sleep than recommended are unaware of the cognitive impairments caused by insufficient sleep.
Research shows that when people sleep deprived for multiple nights believe they are performing normally on cognitive tests, objective measures still show significant deficits in their abilities. Most aspects of health also suffer if people routinely get too little sleep, even if they feel subjectively well-rested.
So while a tiny fraction of the population may be genetically wired to need less sleep, most people cannot consistently get by on less than 7 hours without negative effects. Anyone who feels fully refreshed and optimally alert on just 5-6 hours of sleep is extremely rare.
Can You Train Yourself to Need Less Sleep?
Some people attempt to train themselves to need less sleep through various techniques like gradually reducing their sleep schedule. However, while you may be able to temporarily get by on fewer hours, it is not possible to truly train yourself to need less sleep than your body naturally requires in the long-term. Sleep requirements are based on complex physiological needs that cannot be overcome through simple willpower.
Attempting to regularly sleep significantly less than 7-8 hours may seem viable temporarily but will result in chronic sleep deprivation over time. The negative effects on mental and physical health will accumulate, so consistently getting too little sleep is not recommended. Quality matters as well – getting 7-9 hours of tossing and turning does not necessarily provide the restorative benefits of 7-9 hours of truly deep, uninterrupted sleep.
Tips for Improving Sleep Quality and Duration
If you are regularly failing to get 7-9 hours of quality sleep, here are some tips for improving your sleep:
Establish a regular sleep-wake schedule:
Going to bed and waking up at consistent times synchronizes the body’s internal circadian rhythms for better nightly rest.
Limit blue light exposure at night:
Light from screens on phones, computers, TVs and tablets can disrupt circadian rhythms and melatonin release. Avoid screens for 1-2 hours before bed.
Develop a relaxing pre-bedtime routine:
Unwind with habits like reading a book, gentle yoga, meditation or taking a warm bath 1-2 hours before bed to prime your body for sleep.
Limit caffeine, especially late in the day:
Caffeine can disrupt sleep if consumed too late. Stop intake at least 4-6 hours before bedtime.
Exercise regularly, but not right before bed:
Moving your body during the day helps promote nightly sleep, but vigorous activity too close to bedtime can interfere.
Optimize your sleep environment:
Factors like cool temperature, darkness, silence and a comfortable mattress and pillows can all improve sleep quality.
Talk to your doctor if sleep issues persist:
They can help identify any underlying health issues and provide personalized sleep hygiene tips or recommend cognitive behavioral therapy for insomnia.
Prioritizing sufficient, high-quality sleep is crucial for wellness. While a tiny percentage of people may genetically need slightly less, most adults require 7-9 hours per night. Attempting to routinely sleep less than your body needs leads to sleep deprivation over time, with mounting negative consequences. Investing in healthy sleep habits provides effects more restorative than any perceived time savings from cutting back on rest.
The pros and cons of getting 6 hours of sleep
Getting just 6 hours of sleep has some potential pros, but also many risks and downsides:
Potential pros:
– More waking hours in the day for work, hobbies, socializing, etc.
– Avoiding some of the grogginess that can occur upon waking up
– Potentially more time for productivity by waking up earlier
Cons:
– Increased fatigue, sleepiness and mental fog during the day
– Impaired concentration, memory, learning, creativity and decision-making
– Increased risk of accidents and errors due to reduced alertness
– Compromised immune system and increased susceptibility to illness
– Reduced ability to manage stress and regulate emotions
– Increased risk of chronic diseases like obesity, diabetes, heart disease and stroke
– Hormone imbalances that can disrupt metabolism, appetite and reproduction
– Higher risk of mental health issues like depression and anxiety
– Reduced athletic and occupational performance
– Overall worse health, wellbeing and quality of life
As you can see, routinely sleeping only 6 hours per night has significant risks and downsides for mental and physical health. The potential benefits are minor and come at the cost of impaired brain function, compromised wellness and safety risks.
How to Know If You’re Getting Enough Sleep
Wondering if you’re routinely getting adequate shut-eye? Here are some signs that indicate you’re getting sufficient sleep:
– You wake up feeling refreshed and alert without an alarm most days
– You don’t feel very sleepy or need naps during the day
– You fall asleep within 15-20 minutes of going to bed
– You sleep soundly through the night without a lot of tossing and turning
– You have energy for exercise and other daily activities
– You feel mentally sharp and able to concentrate during the day
– Your mood is upbeat and you can manage stress well
– You don’t nod off easily during inactive moments
Conversely, the following are signs you may not be getting enough sleep:
– Relying on an alarm clock to wake up every day
– Feeling groggy and needing a long time to become alert after waking
– Strong urge to nap during the day
– Irritable mood, anxiety, depression or trouble managing stress
– Making errors or having accidents due to fatigue
– Inability to concentrate or remember things
– Dozing off easily if sitting still for 15+ minutes
– Routinely getting less than 7 hours of sleep per night
If you routinely experience the symptoms above, it’s a sign you need more high-quality sleep at night. Speak to your doctor if you’re concerned about persistent signs of insufficient sleep.
Tips for Adapting to Less Sleep
Again, it’s not truly healthy or sustainable to routinely sleep significantly less than 7-9 hours. However, sometimes short-term sleep restriction is unavoidable, like for new parents or when working long hours for a temporary deadline. Here are some tips to adapt:
– Prioritize sleep whenever possible. Get extra sleep on days off to pay back “sleep debt.”
– Take short naps of 10-20 minutes. This provides some restoration without interfering with nightly sleep.
– Increase coffee intake moderately. Caffeine boosts alertness, but avoid excess intake, especially late in the day.
– Get exercise and sunlight during the day. These influence circadian rhythms to promote better nightly rest.
– Unwind before bed with a warm shower, light yoga or meditation. Prime your body for rest.
– Optimize your sleep environment. Factors like cool temperature, minimal noise and darkness all promote quality sleep.
– Be vigilant about safety. Recognize that sleep deprivation impairs coordination, cognition and reaction time. Don’t drive while very drowsy.
– Listen to your body’s signals. If you feel exhausted, take a nap break or pause mentally demanding work. Forcing yourself to “power through” extreme tiredness often backfires.
– Accept lower productivity at times. With insufficient rest, you cannot operate at peak performance. Lower expectations rather than fighting fatigue.
While these tips can help mitigate acute bouts of restricted sleep, they don’t negate the many risks of long-term sleep deprivation. Prioritize getting 7+ hours of sleep as much as possible for health.
The Bottom Line
In conclusion, while a small percentage of adults may feel subjectively fine on just 6 hours of sleep, most people require 7-9 hours nightly for optimal health, wellness and performance. Attempting to routinely get by on less sleep than your body needs can impair cognition, emotional state, immune function, hormone regulation, cardiovascular health and more. There are many proven benefits to prioritizing sufficient high-quality sleep for both mental and physical health. So be wary of underestimating your true sleep needs. If you struggle to get enough shut-eye regularly, work on establishing improved sleep habits for better rest. Consistently getting 7-9 hours of sleep per night provides restoration that no amount of caffeinated drive or perceived productivity from sleep deprivation can replace.
