Is 5 hours of sleep per night enough?
Sleep is essential for both physical and mental health, but many people don't get enough. So, is sleeping 5 hours a night enough, and what are the health consequences?
Is 5 hours of sleep enough? The answer is...Are notAccording to experts, sleeping 5 hours in a 24-hour period is not enough for most adults.
"Five hours of sleep is too little, especially if it's a regular occurrence," Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine at Sleepopolis, shared withTODAY.com.
When it comes to sleep needs, there's no magic number. Age, genetics, and underlying health all play a role.
"If you don't have external pressures and can go to bed when you feel sleepy, get enough sleep that your body needs, then wake up without needing an alarm, feeling rested... then that's the amount of time you need," says Dr. Bhanu Kolla, a sleep specialist and psychiatrist at the Mayo Clinic.
Typically, sleeping 5 hours a night is not enough. (Illustration: Healthline)
According to Dr. Kolla, in this situation, most healthy people will naturally sleep 7 to 9 hours. This is why experts and the American Academy of Sleep Medicine recommend that adults sleep 7 hours or more each night regularly for optimal health.
However, some people may need a little more or less than this amount of time each night. Some adults may not feel rested unless they get 9 or 10 hours of sleep, and that's okay.
Some people may be able to function even with nearly 5 hours of sleep, but according to experts, consistently getting this much sleep isn't the best approach for health.
Meanwhile, Dr. Andrew Varga, a neuroscientist and physician at the Mount Sinai Integrative Sleep Centre, says there are people who naturally sleep less; they may sleep less than six hours a night and function normally without feeling tired or experiencing adverse health outcomes.
However, experts believe this is due to a rare genetic mutation. People who naturally sleep less make up only a small percentage of the population.
Harris said that sleeping an average of five hours a night is often due to external factors, stress, poor sleep hygiene, or sleep disorders.
We all have nights when we don't get enough sleep, but it's important to recognize that not getting enough sleep can have both short-term and long-term health consequences.
The impact of sleeping only 5 hours a night on health.
According to Dr. Kolla, after sleeping five hours a night, most people can make up for it by sleeping in for one or two nights with their normal amount of sleep or a few extra hours. A short nap the next day can also help.
People who regularly sleep less than seven hours a night may adapt in a sense and not feel sleepy over time. However, getting used to not getting enough sleep doesn't prevent the harmful effects on health from accumulating.
Experts note that when sleeping too little becomes a habit and you don't catch up on sleep, it can lead to chronic sleep deprivation, which is linked to many long-term health effects.
Cognitive function
In the short term, not getting enough sleep can negatively impact cognitive function the following day.
Besides feeling sleepy, you may have difficulty concentrating, remembering things, reacting more slowly, and you may be more irritable than usual. You may notice this negatively impacting your work or study performance.
Accidents and falls
Lack of sleep can also increase a person's chances of having a serious accident. Excessive sleep deprivation can impair a person's functioning in a similar way to high blood alcohol levels.
Heart and kidney problems
In the long term, people who consistently sleep less than six hours have a higher risk of developing diseases such as high blood pressure, heart attack, stroke, kidney disease, and diabetes.
Depression and other mental health problems
Studies have shown that lack of sleep is linked to an increased risk of mental health conditions, including depression, anxiety, and bipolar disorder, as well as neurological diseases such as Alzheimer's disease.
What is the recommended amount of sleep?
Dr. Kolla stated that each person has different sleep needs at different stages of life. Infants and young children need significantly more sleep than adults and older adults. Within the same age group, sleep needs are influenced by medical, environmental, and behavioral factors.
The amount of sleep you need can also vary slightly depending on your lifestyle and activity level during the day.
According to the American Academy of Sleep Medicine and the CDC, the recommended sleep needs for each age group (every 24 hours) are:
- Infants (4-12 months): 12-16 hours, including naps.
- Toddlers (1-2 years old): 11-14 hours, including naps.
- Young children (3-5 years old): 10-13 hours, including nap time.
- School-aged children (6-12 years old): 9-12 hours.
- Teenagers (13-18 years old): 8-10 hours.
- Adults (18 years and older): 7 hours or more.
Generally, you know you've had enough sleep if you wake up feeling refreshed and can function normally throughout the day without being overcome by drowsiness or needing to take a nap.