From the Guidelines
Sleeping only 5 hours per night is not recommended as it can lead to negative health consequences, and most adults should aim for 7-9 hours of sleep per night for optimal health and functioning. Consistently getting only 5 hours of sleep may cause short-term issues like impaired cognitive function, decreased alertness, mood disturbances, and reduced immune function, as well as long-term health problems including increased risk of cardiovascular disease, diabetes, obesity, depression, and even shortened lifespan 1. To improve sleep quality and duration, it is essential to establish a consistent sleep schedule, create a relaxing bedtime routine, limit screen time before bed, avoid caffeine and alcohol close to bedtime, and ensure the sleep environment is comfortable, dark, and quiet.
Key Recommendations
- Establish a consistent sleep schedule to regulate the body's internal clock
- Create a relaxing bedtime routine to signal the body that it's time to sleep
- Limit screen time before bed, as the blue light emitted from screens can interfere with sleep
- Avoid caffeine and alcohol close to bedtime, as they can disrupt sleep patterns
- Ensure the sleep environment is comfortable, dark, and quiet to promote better sleep
If you struggle to sleep longer despite good sleep habits, consider consulting a healthcare provider to rule out underlying sleep disorders or other medical conditions that might be affecting your sleep quality or duration, such as insomnia disorder, which can be managed with psychological therapy, pharmacologic therapy, or a combination of both 1. Cognitive behavioral therapy for insomnia (CBT-I) is a recommended treatment option, which consists of a combination of cognitive therapy, behavioral interventions, and educational interventions 1.
From the Research
Sleep Duration and Health
- Sleeping 5 hours per night can have adverse effects on health, as studies have shown that chronic sleep loss is associated with hypertension, activation of the sympathetic nervous system, impairment of glucose control, and increased inflammation 2.
- Epidemiologic studies have suggested an association between self-reported sleep duration and long-term health, with individuals who report reduced sleep duration (<7 h/d) being at modestly increased risk of all-cause mortality, cardiovascular disease, and developing symptomatic diabetes 2.
Cognitive Behavioral Therapy for Insomnia
- Cognitive Behavioral Therapy for Insomnia (CBT-I) is a multi-component treatment that targets difficulties with initiating and/or maintaining sleep, and is delivered over the course of six to eight sessions 3.
- CBT-I has been shown to be an effective treatment for adults with chronic insomnia, with clinically meaningful effect sizes, and is now commonly recommended as first-line treatment for chronic insomnia 4, 5, 6.
- CBT-I encompasses sleep hygiene, stimulus control, sleep restriction, cognitive therapy, and relaxation training, and has been found to affect remission, sleep onset latency, wakefulness after sleep, sleep efficiency, and sleep quality in adults with insomnia 5.
Recommendations for Sleep Duration
- While the provided studies do not specifically address the question of sleeping 5 hours per night, they suggest that sleeping less than 7 hours per night can have adverse effects on health 2.
- It is recommended to aim for 7-8 hours of sleep per night to maintain good health and reduce the risk of chronic diseases 2.