For most adults, five hours of sleep isn’t enough to maintain long-term health and wellbeing. While you may feel like you're coping on limited rest, especially if you’ve built a routine around it, your body is likely missing out on the deep recovery it needs.

You might not feel the impact straight away, but over time, the consequences of sleep deprivation begin to show in subtle and not-so-subtle ways. If you’re frequently waking up tired, relying on caffeine, or feeling emotionally drained, sleep could be a key factor.

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How much sleep do we actually need?

According to the NHS and the Sleep Foundation, most adults function best on seven to nine hours of sleep each night. That time allows your body to move through several full sleep cycles, each made up of stages that contribute to physical restoration, memory processing, hormone regulation and emotional balance.

With only five hours, you may get through one or two cycles, but that’s not usually enough for your brain and body to complete their essential tasks. It’s like leaving the washing machine halfway through a cycle—it might look fine on the surface, but inside, it’s unfinished.

Sleep is a foundational piece - and when it’s missing, everything else can feel harder.

– Dr Steven Laureys, BeSophro Scientific Advisor

What happens If you sleep Just 5 hours a night?

While an occasional short night isn’t cause for panic, consistently getting only five hours of sleep can begin to impact:

Physical health

Weakened immune system – making you more prone to colds, flu, and other illnesses
Increased risk of high blood pressure and heart disease
Hormonal imbalance – especially those that control appetite, stress and metabolism
Weight gain and sugar cravings

Mental and emotional health

Reduced concentration and slower reaction times
Lowered mood, increased irritability or anxiety
Difficulty managing stress or solving problems
Memory lapses and cognitive fog

Many of these issues build up slowly. It’s easy to dismiss them as part of a busy life or ageing. But sleep is a foundational piece—and when it’s missing, everything else can feel harder.

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Why you might feel ‘fine’ on 5 hours (but aren’t)

Some people believe they’ve trained themselves to need less sleep. And while we all have individual sleep needs, very few adults can truly thrive on five hours a night. What often happens instead is that the body learns to survive, not to function at its best.

You might get through the day with a few coffees, push through a workout, or tick off your to-do list. But deep down, your nervous system is under strain. Over time, this can lead to emotional exhaustion, burnout and even chronic health conditions.

Sleep deprivation and the brain: What you can’t see

When you’re sleeping, your brain is hard at work. One of its most vital tasks is the glymphatic system, which clears out waste proteins that build up during the day. This cleaning process helps reduce the risk of cognitive decline and supports mental clarity.

With just five hours of sleep, this system may not have enough time to function effectively. That’s why poor sleep is increasingly linked to long-term issues like dementia and Alzheimer’s. It’s also why sleep isn’t a luxury – it’s a necessity.

What can help if you're not getting enough sleep?

If five hours is all you’re managing right now, the goal isn’t to shame yourself or suddenly overhaul your life. Sometimes, life circumstances make longer sleep feel impossible. Instead, start by working with your body, not against it.

One approach that many people find helpful for insomnia is Sophrology—a simple, structured practice that helps prepare both body and mind for more restful sleep.

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How Sophrology may support better sleep

Sophrology is a gentle mind-body method combining relaxation, breathing, visualisation and movement. Practised for just ten minutes a day, it can:

Calm loud thoughts and a racing mind
Ease physical tension and restlessness
Encourage natural production of melatonin, the sleep hormone
Help create a sense of safety and stillness at bedtime with good sleep hygiene

It won’t fix everything overnight, but it can create space in your nervous system for rest to return, especially when practised consistently.

Small shifts that make a big difference

In addition to Sophrology, a few simple changes may help your body feel more ready for rest, even if you’re short on time:

Wind down 30–60 minutes before bed without screens or work
Keep a regular sleep and wake time (even on weekends)
Avoid caffeine or alcohol late in the day
Keep your bedroom cool, dark and quiet
Use breathing techniques to calm your nervous system at night

These habits aren’t about perfection. They’re about sending your body gentle, consistent signals that it’s safe to rest.

FAQs: Is 5 hours of sleep enough?

Is it OK to sleep 5 hours a night if I feel fine?
You might feel okay now, but five hours is likely not enough for long-term health. Your body may be compensating in ways that aren’t sustainable.

Can some people genuinely need less sleep?
Yes, but it’s rare. Most adults function best with 7–9 hours. Only a small percentage have the genetic profile to thrive on short sleep.

Can I train myself to sleep less?
Your body can adjust to poor sleep temporarily, but you can’t fully “train” it to need less. The health risks remain.

How can Sophrology help?
Sophrology may support better sleep by calming the mind, relaxing the body and helping you feel more in control of your rest routine. It’s a helpful tool, especially when stress or anxiety disrupt sleep.

If five hours of sleep is your norm, your body might be coping, but it’s not truly thriving. The effects of sleep deprivation build slowly, often silently, until they become harder to ignore.

The good news? You don’t need to overhaul everything at once. With a few compassionate changes, and insomnia support from tools like Sophrology, you can begin to restore your relationship with rest.

Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.