Are you someone who feels more alert the less sleep you get? We all seem to know someone who claims they need less sleep, but is there any truth to the matter? When the norm is to aim for 8 hours of sleep, this can seem a bit confusing.

If this sounds a lot like you, there’s a good possibility you may have short sleep syndrome. Let’s talk about what “quality” sleep looks like for someone with short sleep syndrome and how it differs from sleep deprivation.

What is Short Sleep Syndrome?

Short Sleep Syndrome (SSS) is when you can function well with less sleep than most people. You usually sleep 4-6 hours a night but still wake up feeling refreshed and stay alert all day. This condition is rare and is thought to be genetic.

People with SSS often perform well and think clearly with less sleep. They stick to the same sleep schedule and don’t need extra sleep, and unlike those who don’t get enough sleep, they typically don’t suffer health problems from it.

What is Sleep Deprivation?

Different from short sleep syndrome, sleep deprivation happens when you don’t get enough sleep to function well. This can be short-term or long-term and can seriously affect your health and well-being.

Sleep deprivation is associated with many sleep disorders, such as:

• Insomnia: Difficulty falling asleep or staying asleep
• Hypersomnia: Excessive daytime sleepiness caused by narcolepsy, obstructive sleep apnea, and other medical conditions
• Circadian rhythm disorders: When your biological clock is out of sync, such as in jet lag, irregular sleep-wake syndrome, and shift work syndrome, common with those who often work when most people are sleeping or “the night shift”
• Parasomnias: Behaviors that interrupt your sleep, such as sleep terrors, sleepwalking, and REM sleep behavior disorder, or acting out vivid dreams during REM sleep, often involving vocal sounds and sudden, often violent arm and leg movements

However, there are other, more short-term reasons for sleep deprivation, often due to:

• Stress
• Poor sleep environment caused by loud noises or light
• Too much caffeine
• Back pain
• Shifting hormones
• Drinking alcohol before sleep
• Eating before sleeping

Whether you suffer from short-term or long-term sleep deprivation, you may notice a significant difference in how you feel and function.

You might have trouble thinking clearly, react more slowly, and find it hard to concentrate. You could feel more irritable, stressed, and have mood swings. You’re also at a higher risk for chronic problems like obesity, diabetes, heart disease, and a weak immune system. If you suffer from sleep deprivation, you’ll be in what’s called a “sleep deficit,” where you’ll need extra sleep throughout the next few days to weeks to make up for lost sleep. Think, sleeping in on the weekends to account for not getting enough sleep during the week.

Differentiating Between Short Sleep Syndrome and Sleep Deprivation

Understanding the difference between SSS and sleep deprivation is crucial for recognizing your sleep needs and ensuring your health. But how can you tell which one applies to you? You can start by looking at the quality of sleep you’re getting, how you feel and function the next day, and if you believe your sleep (or lack thereof) is causing any health issues.

Quality of Sleep:

• SSS: If you have SSS, you experience high-quality, restorative sleep even though you sleep fewer hours. You wake up feeling refreshed and ready for the day.
• Sleep Deprivation: If you are sleep-deprived, your sleep quality is poor. You might have trouble falling asleep, wake up frequently during the night, or struggle to stay asleep. As a result, you wake up feeling tired and unrested.

Daytime Functioning:

• SSS: With SSS, your daytime functioning is not impaired. You remain alert, focused, and productive throughout the day with no afternoon slump. Your cognitive functions, such as memory, attention, and problem-solving, are not negatively affected.
• Sleep Deprivation: If you are sleep-deprived, you will likely experience a noticeable decline in alertness, cognitive function, and productivity. You may have difficulty concentrating, experience slower reaction times, and struggle with memory and decision-making tasks.

Health Impact:

• SSS: Individuals with SSS do not suffer from adverse health effects due to their reduced sleep. Their overall well-being remains intact, and they do not have an increased risk of developing chronic health conditions related to lack of sleep.
• Sleep Deprivation: Chronic sleep deprivation can lead to a host of health problems, including an increased risk of obesity, diabetes, cardiovascular disease, and a weakened immune system. Your overall well-being can decline, leading to both physical and mental health issues.

Those with sleep deprivation often report:

• Clumsiness
• Depression
• Difficulty learning
• Drowsiness
• Fatigue
• Forgetfulness
• Increased carbohydrate cravings
• Irritability
• Less interest in sex
• Loss of motivation
• Moodiness
• Trouble concentrating
• Weight gain

Chances are, by now, you probably have a good idea based on the characteristics above whether you are sleep-deprived or have SSS, but if you’re still not sure, consider keeping a sleep diary to monitor your sleep duration and quality. You can also track your sleep patterns with apps for your phone or with your smartwatch or other wearable tech meant for tracking metrics. Evaluate how alert and functional you feel throughout the day. Lastly, pay attention to signs of fatigue, mood changes, and overall health.

Improving Sleep Quality

Regardless of whether you have Short Sleep Syndrome (SSS) or require more sleep, maintaining good sleep hygiene is essential for ensuring quality rest and overall well-being.

Here are some key practices to help you achieve optimal sleep:

• Consistent Sleep Schedule:
• Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can make it easier to fall asleep and wake up naturally.
• Create a Relaxing Bedtime Routine:
• Engage in calming activities before bed to signal to your body that it’s time to wind down. This could include reading a book, taking a warm bath, practicing meditation, or doing gentle stretches. Avoid stimulating activities such as intense exercise or watching thrilling TV shows right before bed.
• Optimize Your Sleep Environment:
• Ensure your bedroom is conducive to sleep. Keep it dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Make sure your mattress and pillows are comfortable and supportive.
• Limit Stimulants:
• Avoid caffeine, nicotine, and other stimulants in the hours leading up to bedtime, as these can interfere with your ability to fall asleep. Additionally, limit exposure to electronic devices such as smartphones, tablets, and computers before bed. The blue light emitted by these screens can disrupt your body’s production of melatonin, a hormone that regulates sleep.

The Takeaway

Understanding the distinction between short sleep syndrome and sleep deprivation is key to managing your sleep health. While some people may thrive on fewer hours of sleep due to SSS, most individuals require the recommended 7-9 hours to function optimally and maintain good health. Pay attention to your body’s signals and prioritize quality sleep to enhance your overall well-being.

If you suspect that you are experiencing sleep deprivation, it is recommended to consult with a healthcare professional to identify and address the underlying causes and develop strategies to improve your sleep quality and duration.

Finding a physician who can partner with you for your health is essential. We can help find a physician that’s appropriate and convenient for you. Call 1-877-THR-WELL (847-9355) or visit TexasHealth.org/FindaProvider today.