Is 6 Hours of Sleep Enough? Here’s What Experts Say

When I meet a person for a nutrition consultation, I always ask: “How many hours of sleep do you get per night?” Whenever someone answers “Six hours or less,” a little red flag goes up in my mind. 

What many people don’t realize is how critical sleep is for overall health and well-being. The amount and quality of sleep we get each night impacts our cognitive function, mental health, hormones, metabolic health and physical performance. 

Yet most of us are not prioritizing our snooze time, with a reported 1 in 3 adults not getting enough sleep each night. In this article, we will discuss the importance of sleep and the problem with getting less than six hours of sleep per night, and we'll share strategies to help you get more shut-eye.

Importance of Sleep for Health and Well-Being

Sleep is a biological necessity. We spend approximately one-third of our lives asleep. “When you sleep, your body is able to divert energy from movement, digestion and more and focus on repair, growth and recovery,”  says Taylor Berggren, M.S., RDN, a registered dietitian nutritionist based in Sacramento, California.

Adequate sleep has been found to affect body composition, with sleep loss leading to a decrease in muscle mass and an increase in fat mass, according to research. “Whether recovering from an injury or illness, getting enough quality sleep is critical to allow the body time to repair itself,” explains Kunal Lal, M.D., a board-certified internal medicine physician based in Miami.

Plus there are brain benefits to sleep. Ever wake up after a good night of rest with more clarity over the problem you were grappling with during the day? During sleep, our brain processes information it collected, which aids with memory formation, learning new skills and problem-solving. Furthermore, sleep also allows the brain to rest, and well-rested people tend to think clearly, concentrate better and make decisions more easily.

Feeling a bit more irritable or emotional than usual? You might need more sleep. Sleep plays a role in regulating mood. In addition, Berggren says insufficient sleep can disrupt hormone balance, particularly affecting hunger hormones like ghrelin and leptin. Research indicates that we often have an increased appetite and eat more calories when we're sleep-deprived.

Finally, regular sleep keeps our immune system strong and healthy. Research on adolescents found that those who slept less than six hours nightly were more likely to get sick.

Is 6 Hours of Sleep Enough?

There's a growing number of adults, teens and children who report sleeping less than six hours a night. While this might seem like enough for some, the American Academy of Sleep Medicine recommends at at least seven hours each night for adults.

Lack of sleep is more than just feeling tired. It significantly impacts neurological pathways, impairing attention, memory, alertness, decision-making and reaction time. So rethink pulling an all-nighter before a big exam or presentation.

And while you may feel the effects the next day, over time sleep deprivation can slow your body’s functioning. “In studies of sleep deprivation, too little sleep may result in delayed or slowed wound healing, changes to the gut microbiome, imbalanced hormone regulation and decreased markers of immunity,” Berggren adds. 

Signs and symptoms of sleep deprivation include: 

• Fatigue
• Daytime sleepiness
• Poor mood 
• Headaches
• Slow reaction time
• Trouble concentrating and remembering

Being sleep-deprived can also be incredibly dangerous. Drivers who slept less than six hours were 33% more likely to get into a car accident compared to those who got sufficient shut-eye.

Chronic sleep deprivation is also linked to a higher risk of health conditions, including heart disease, obesity, type 2 diabetes, psychiatric disorders and depression.

Strategies for Getting Enough Sleep

Getting enough sleep is incredibly important for your overall health and well-being. Here are some of our favorite strategies to help you snag more shut-eye:

• Just like you set an alarm to wake up, set an alarm to remind you to go to bed on time. 
• Gradually increase your sleep time. If you are accustomed to six hours of slumber, push your bedtime back by an extra 5 to 10 minutes each night until you reach the recommended minimum of seven hours. 
• Create a calming bedtime routine one to two hours before bed. Enjoy a cup of herbal tea or one of our comforting drinks, take a warm bath or read a book to unwind your mind before sleep. 
• Unplug and power down devices (phones, computers, TV) at least one hour before bed. 
• Be mindful of when you enjoy caffeinated beverages like coffee, black tea or energy drinks. Drinking any of these too late in the afternoon can interfere with sleep. 
• Watch alcohol intake. Although having an alcoholic beverage may make you more sleepy and help you fall asleep faster, it disrupts your sleep throughout the night.
• Big, heavy meals or spicy foods too close to bedtime may interfere with your ability to fall asleep. Try to have your last meal three hours before bedtime. 
• Need a bedtime snack? Try one of our top 9 foods to help you sleep. 
• Evaluate your daily schedule. Analyze how you spend your time to identify potential adjustments that could create more minutes of sleep. 
• Address sleep issues with your doctor. If you consistently struggle with falling or staying asleep, talk to your primary care provider or a sleep medicine specialist.

The Bottom Line

Sleep is essential for optimal health and well-being. Experts recommend adults aim for at least seven hours of sleep per night. Regularly getting six or less hours of sleep can have detrimental effects on physical, mental and emotional health. Insufficient sleep increases the risk of accidents, errors, illnesses and health conditions. Prioritizing quality sleep is crucial for your overall health and well-being.