Getting fewer than 7 hours a night might not seem like a big deal, but it can lead to some surprising and serious effects on your body and mind. In fact, about 50 to 70 million Americans have sleep disorders, and 1 in 3 adults don’t regularly get the full, restful sleep they need to stay healthy.
Here’s why getting enough sleep matters more than you might think.
Consequences of Sleeping Less Than 7 Hours
Sleep loss in adults usually means getting less than the 7 to 8 hours you need each night. If sleep loss keeps happening, it can seriously affect your health, performance, and safety.
Physical Health Risks
A study indicated that every hour of sleep lost correlates with increased obesity rates and impaired glucose tolerance, which can lead to diabetes. The less you sleep, the more likely you are to gain weight. This is usually measured by body mass index (BMI), which is your weight in pounds divided by your height in feet squared.
The study followed nearly 500 adults for 13 years. By age 27, people who slept less than 6 hours were 7.5 times more likely to have a higher BMI, even after accounting for factors like family history, exercise, and demographics.(ref)
In another study, chronic sleep deprivation increases hypertension, cardiovascular diseases, and even mortality. For instance, individuals sleeping 5 hours or less are approximately 12% more likely to die from any cause compared to those sleeping 7 hours. (ref)
Mental Health Impact
Insufficient sleep is also linked to heightened risks of anxiety and depression. A study shows that individuals averaging 6 hours or less sleep are about 2.5 times more likely to experience frequent mental distress compared to those who sleep more than this threshold. (ref)
Also, sleep deprivation can impair cognitive functions such as attention and memory, leading to decreased academic performance and increased risk of accidents. (ref)
Impaired Immune Function:
Lack of adequate sleep can also weaken the immune system. This makes people more susceptible to infections and reduces the effectiveness of vaccinations. (ref)
What Causes Sleep Loss?
Sleep loss can happen for many reasons, and it usually falls into two main categories: lifestyle and work habits (like shift work, long hours, jet lag, or irregular sleep) and sleep disorders (like insomnia or sleep apnea).
It’s hard to say exactly how much sleep loss is due to health issues versus lifestyle choices. However, changes in society—like longer work hours, more shift work, and more screen time—are a big reason for the increase in sleep loss.
Who Is Getting the Least Amount of Sleep?
About one-fifth of workers do shift work, and more of them, especially night shift workers, are dealing with chronic sleep problems. (ref) For instance, nurses and doctors often work long, irregular hours that throw off their sleep. Many report chronic sleep loss from the high-stress, unpredictable schedules.
Police officers also work night shifts or irregular hours, which disrupts their sleep cycles and leads to high fatigue and health risks. Meanwhile, college students face pressure from classes and social life, which often leads to not getting enough sleep.
In fact, many college students struggle with sleep—50% feel sleepy during the day, and 70% don’t get enough sleep at night. (ref)
Insomnia might also be playing a role, but it’s probably not as big of a factor as work or lifestyle changes. Many adults are sleeping less to work more or stay up later watching TV or using the Internet.
How Screen Time Can Affect Your Sleep
Too much screen time can seriously impact your sleep. In one study, 52.3% of people reported poor sleep quality, and 46.6% said they slept less than eight hours a night.
The study found that high screen time was directly connected to both poor sleep and not getting enough hours of sleep. This was especially true for teens who didn’t get much physical activity. (ref)
When you’re constantly looking at screens—whether it’s a phone, computer, or TV—it can trick your brain into staying awake longer. This is because screens emit blue light, which can disrupt the natural signals that help you wind down for sleep.
So, if you’re struggling to get good rest, try cutting back on screen time, especially in the evening.
Making sleep a priority isn’t just about feeling rested—it’s about protecting your overall well-being. So, try to set a regular sleep schedule, cut down on screen time before bed, and give your body the rest it needs.
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Martha A. Lavallie
Martha is a journalist with close to a decade of experience in uncovering and reporting on the most compelling stories of our time. Passionate about staying ahead of the curve, she specializes in shedding light on trending topics and captivating global narratives. Her insightful articles have garnered acclaim, making her a trusted voice in today's dynamic media landscape.