About Sleep
Sleep Related Conditions
Sleep Disorders
We constantly talk about the importance of sleep and its benefits. Yet, prioritizing sleep is not the case for some. For workaholics, getting no more than 4 hours of sleep is likely a norm. But is 4 hours of sleep enough to survive?
In this article, we’ll explore whether you can function optimally with such minimal rest and what is an adequate sleep duration.
How Much Sleep Do We Need Per Night?
According to sleep experts, adults should get at least seven or more hours of sleep each night to ensure adequate health and functioning. Inadequate sleep could put you at a higher risk of health issues compared to those who do get sufficient quality sleep [1].
Recommended hours of sleep based on age
Here are the general recommended hours of sleep based on age [2]:
- For newborns, aged between 0-3 months: 14-17 hours a night
- For infants, aged between 4-12 months old: 12-15 hours a night
- Toddlers, aged between 1-2 years old: 11-14 hours a night
- Children, aged between 3 to 5 years old: 10-13 hours a night
- School-aged children, aged between 6-12 years old: 9-11 hours a night
- Teens, aged between 13-17 years old: 8-10 hours a night
- Young adults, aged between 18-25 years old: 7-9 hours a night
- Adults, aged between 26-64 years old: 7-9 hours a night
- Older adults, aged 65+ years old: 7-8 hours a night
Is 4 Hours of Sleep Enough?
4 hours of sleep per night is significantly less than what most adults require for optimal health and functioning. While individual sleep needs can vary, the general recommendation for adults is 7-9 hours per night.
While some individuals claim to function well on minimal sleep, such sleep patterns are usually not sustainable in the long term. Adequate sleep is crucial for physical repair, cognitive restoration, and emotional well-being, and consistently missing out on recommended sleep can seriously affect one’s overall health.
What Can Happen If You Don’t Get Enough Sleep
When you don’t get enough sleep each night, it can impact your physical and mental health negatively in many ways.
Let’s take a look at some of the effects that sleep deprivation can have on your health.
Risk of obesity
Those who sleep less than seven hours a night have a higher chance of getting obesity. Studies conducted found that those with short sleep duration were found to be 7.5 times more likely to have a higher body mass index. Individuals who had sufficient sleep were able to better maintain a healthy weight [3].
It is also worth noting that obesity is also a contributing factor to other health conditions such as obstructive sleep apnea (OSA).
Diabetes and impaired glucose intolerance
Studies also found that sleep loss is linked to diabetes and impaired glucose tolerance. Individuals who reported less than 5 hours of sleep per night were 2.5 times more likely to have diabetes in comparison to those who slept for 7 to 8 hours.
Similarly, those who tended to oversleep and sleep more than 9 hours per night also showed signs of impaired glucose tolerance [3].
Heart disease and hypertension
A lack of sleep also increases the risk for cardiovascular disease and high blood pressure by up to 45% more in comparison to those who are not sleep-deprived.
Anxiety and depression
Adults with chronic sleep loss reportedly also face mental distress, depressive symptoms, and anxiety. Several studies have also shown that inadequate sleep causes higher levels of anxiety and depression, further emphasizing the negative effects of lack of sleep [4].
Why Are People Not Sleeping Enough?
There are many reasons why people might not get enough sleep. Typically, it results from an illness, various lifestyle factors, or life circumstances.
The most common reasons why people may be sleep deprived include [5]:
- Age
- Illness
- Sleep disorders
- Lifestyle factors e.g. inconsistent sleep schedule, poor sleep habits
- Poor sleep environment
- Shift work
How to Get More Sleep at Night
Understanding the risk of insufficient sleep, it is crucial to prioritize sleep for better overall well-being. This can be done by making various lifestyle changes.
Here are 6 tips on how you can get more sleep at night:
- Create a bedtime routine: Establishing a relaxing bedtime routine such as taking a warm bath, reading a book or doing some light stretching can help to release stress and tension for better rest.
- Limit naps: You should also limit the amount of naps that you take during the day as it can affect your ability to sleep at night.
- Stop drinking caffeine past afternoon: Avoid drinking caffeine after noon as caffeine is a stimulant that can keep you awake for hours.
- Create a sleep-conducive environment: Create a conducive environment for sleep by keeping your bedroom dark, cool, and quiet. Light exposure can affect your body’s ability to produce melatonin, the sleep hormone.
- Practice mindfulness or meditation: Spend 10 to 15 minutes before bed doing meditation or mindfulness exercises to clear your mind and set the mood for bedtime.
- Consider taking melatonin supplements: You may also like to consider taking melatonin supplements to help you fall asleep faster and improve your sleep quality at night.
If you are still unable to fall asleep despite trying all of the above tips, you may want to consider consulting your healthcare provider or sleep specialist for a proper assessment and treatment plan.
Conclusion
In conclusion, surviving on only 4 hours of sleep isn’t sustainable in the long run. It’s important to prioritize adequate sleep to ensure good overall mental and physical health.
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