Many adults struggle to get enough sleep each night, with most people sleeping less than the recommended seven hours according to the American Academy of Sleep Medicine. While an occasional sleepless night may not pose a problem, chronic lack of sleep can have serious health consequences. Although some individuals may feel fine on six hours of sleep, experts warn that this amount is not enough for the average adult. Sleep needs vary based on age, genetics, behavior, and environment, with the majority of people naturally needing between seven and nine hours of sleep per night to feel rested.
While it is possible for some individuals to function well on six hours of sleep without negative effects, this is not common. Some people may need as much as nine or ten hours of sleep per night, while others may be able to function normally on less than the recommended amount. Short-sleepers, who naturally sleep less than six hours per night without feeling tired, are rare and often have a genetic mutation. Many people in the U.S. report not getting enough sleep due to work, lifestyle, poor sleep hygiene, or sleeping disorders. Certain health conditions and chronic disorders like sleep apnea or insomnia can also disrupt sleep patterns.
Chronic sleep deprivation from consistently sleeping only six hours per night can lead to a range of health issues. Impacts can range from cognitive impairment and drowsiness to an increased risk of mental health problems like depression and anxiety. Long-term health risks include an elevated risk of heart disease, diabetes, and metabolic syndrome. To maintain optimal health, it is important to prioritize sleep and aim for the recommended amount based on age. In addition to duration, the quality of sleep is important, with sleep architecture playing a role in overall sleep quality.
Recommendations for improving sleep include being consistent with bedtime and wake-up times, creating a nightly wind-down routine, limiting screen time before bed, reducing caffeine and alcohol intake, exercising regularly, and avoiding napping close to bedtime. If concerns about sleep duration or quality persist, it is advisable to consult with a healthcare provider to rule out any underlying sleep disorders or health problems. Prioritizing sleep is essential for overall health and well-being in adults and children alike, and taking steps to improve sleep habits can have positive impacts on overall health and quality of life.
