Can I decrease the amount of sleep I need?

Dear Reader,

The amount of sleep that feels enough can depend on your health, lifestyle, and even your body’s natural rhythms. Counting more Zzzs than most doesn’t automatically mean something is wrong. That said, some people can train their bodies to sleep less, to a certain extent. Studies have shown that people have more trouble adapting to less than six hours of sleep per night. Read on to explore what’s considered typical sleep, what oversleeping can mean, if it’s possible to train your body to sleep less, and how to improve sleep quality.  

What is the recommended amount of sleep?  

For most adults, the recommended amount of sleep is about seven to nine hours per night. This amount allows the body and brain enough time to recover, regulate mood, and support daily functioning.  

The body moves through two main types of sleep: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep includes three stages: N1, N2, and N3. Each stage represents progressively deeper sleep. As the night continues, the brain cycles through these stages in a repeated pattern, including REM sleep as the last stage. One full sleep cycle lasts between 90 and 120 minutes. Most people complete four to six cycles per night.  

The ideal amount of sleep can vary from person to person. Factors such as health, environment, and genetics can affect how much sleep you need. If you’re not sure what an ideal amount of sleep may be for your body, going to bed at the same time each night and seeing what time you wake naturally may help you figure it out.  It might be helpful to reflect on how your current sleep schedule affects you: Is your current sleep schedule affecting your mood, concentration, or daily functioning? Are you feeling sharp or sluggish? Do you have a routine sleep schedule? Often, how you feel during the day says more about your sleep quality than the number of hours of sleep alone.  

 Can you train your body to sleep less? 

Some people can adjust to sleeping a little less over time. Studies show that when people slowly cut back on sleep, their bodies can adapt. For instance, some people gradually reduced the amount of sleep by 30 minutes every couple of weeks, cutting their usual eight hours of sleep to six hours.  

People can also get extra sleep ahead of time by taking short afternoon naps. A brief nap during the day can boost alertness. Sometimes, naps may even make it easier to handle nights with less sleep. Keep in mind, however, long or late naps can sometimes make it harder to fall asleep at night.  

That said, everyone is different. Some people can train themselves to sleep less to a certain point, but others need more sleep to feel their best. Abruptly cutting back on sleep can still leave you foggy, irritable, and not exactly operating on full brainpower. 

What is considered ‘oversleeping’? 

Oversleeping is generally described as regularly sleeping nine or more hours per night while still feeling tired, unfocused, or unwell during the day. Rather than feeling refreshed, people who oversleep often notice the opposite effect. The more they sleep, the worse they feel. This ongoing fatigue is a key feature that separates oversleeping from simply catching up on rest.   

Common signs of oversleeping include:  

• Consistently sleeping through alarms and having difficulty waking up on time 
• Waking up but struggling to get out of bed 
• Frequent morning headaches, which may also be associated with sleep disorders such as sleep apnea 
• Feeling sleepy during the day, regardless of how much sleep you get 
• Rarely feeling refreshed after sleeping 

List adapted from the Cleveland Clinic 

Oversleeping becomes more concerning when it interferes with work, school, or relationships. In some cases, oversleeping can signal an underlying health issue. Conditions such as depression, diabetes, or sleep apnea can contribute to prolonged sleep and ongoing fatigue.  

 How can you improve your sleep quality? 

Improving sleep quality often starts with good sleep hygiene. Sleep hygiene refers to daily habits that support healthy sleep. Small, consistent changes can help your body fall asleep more easily and stay asleep throughout the night.  

Some ways to improve sleep quality include:  

• Sticking to a regular bedtime and wake-up routine 
• Keeping the bedroom cool, dark, and quiet to support deeper sleep 
• Reducing light exposure, especially from phones, tablets, and other screens 
• Including regular exercise in your routine, but not right before bed 
• Managing stress with relaxation techniques such as meditation 
• Avoiding caffeine, heavy meals, and stimulating drinks close to bedtime 

List adapted from the Cleveland Clinic 

 What can you do if you’re still concerned about your sleeping habits?  

If you’re still concerned about your sleeping habits, it might be helpful to reach out to a health care provider or a sleep specialist. They can review your sleep patterns, discuss any symptoms, and determine whether a health condition may be contributing to your sleep habits. They can provide reassurance, recommendations, and, if needed, further treatments to support better sleep.  

Overall, training your body to sleep less may be possible to a certain degree, but only by so much. Prioritizing habits that boost sleep quality might be a way to improve your sleep. Understanding how much rest you need can help you make choices that keep you feeling at your best.  

Rest easy,