Struggling to Sleep 7 Hours? Here’s Why, and What You Can Do About It
Published: 2025-04-30 23:17:00
Sleep is frequently enough called medicine, a vital ingredient for both physical and mental well-being.Insufficient sleep can substantially impact overall health, weakening the immune system and perhaps increasing the risk of conditions like obesity and diabetes.
While experts typically recommend 7 to 9 hours of sleep for adults, many find themselves waking up after only 6. Research suggests that consistently sleeping less than 6 hours can elevate the risk of cardiac arterial disease by 48% and stroke by 15%. furthermore, the risk of dementia is reportedly 30% higher for those sleeping fewer than 7 hours.
According to the ‘2024 Korean Sleep Status Report’ by the Korean society of Sleep Research, koreans average 6 hours and 58 minutes of sleep per night, roughly 18% less than the OECD average.
Three Common Reasons for Waking Up After Six Hours
Sleep specialists identify several key factors that contribute to shortened sleep duration:
1. Stress and Anxiety
Mental well-being plays a crucial role in sleep quality. Stress, anxiety, and general heightened sensitivity can significantly disrupt sleep patterns.
The Korean sleep report indicates that psychological stress is the primary sleep disruptor, with 62.5% of respondents identifying it as a major factor.
2. Poor Sleep Habits
Lifestyle choices that interfere with the body’s natural sleep processes can create problems. irregular bedtimes, consuming large meals or sugary snacks close to bedtime, and environmental factors like light and noise exposure, or poorly regulated bedroom temperatures, all contribute.
3. Irregular Biological Rhythm
An inconsistent biological clock can also lead to waking up too early. This disruption of the body’s natural circadian rhythm makes it difficult to maintain a consistent sleep schedule.
Psychiatrist Dr. Pamela Walters explains, “One of the most common reasons is that as I get older, the biological clock changes… As I get older, I go to bed early and get up early to get shorter.”
Dr. Walters adds, “another factor is the cortisol rhythm… cortisol (the stress hormone sleep-awakening cycle) begins to grow naturally at dawn, and some people rise so early and wake up.” These changes in hormone levels and circadian rhythm can impact sleep needs, regulating both evening sleepiness and sleep duration.
Is Six Hours of Sleep Enough? It Depends.
while the recommended sleep duration is 7-9 hours, individual needs vary. Dr. Leah Kaylor, a clinical psychologist specializing in sleep and trauma, suggests that 6 hours may be sufficient if you feel clear-headed, focused, and emotionally stable throughout the day without needing naps or caffeine.
however, if you consistently feel tired or sluggish, it indicates a need for more rest.
Walters points out, “It’s a sign that you can’t get enough sleep if you’re sleepy during the day, you have poor concentration, or are irritable, even if you’ve been sleeping for 6 hours.”
Beyond quantity, sleep quality is paramount. Uninterrupted, restful sleep allows the body to recover effectively, even with slightly shorter durations.
Notably, only 7% of Koreans report consistently high sleep quality, suggesting that many experience issues with sleep disruption.
strategies to Improve Sleep Habits
Enhancing sleep quality requires deliberate adjustments to daily habits.
- Maintain a Consistent Sleep Schedule: Going to bed and waking up simultaneously occurring each day helps regulate your body’s natural rhythm. Aim to fall asleep between 10 p.m. and 11 p.m.
- Limit Screen time Before Bed: Reduce smartphone and TV usage before bed. The blue light emitted from screens can interfere with melatonin production.
- Avoid Alcohol and Caffeine: Caffeine can linger in the body for 3 to 10 hours. alcohol should be avoided for at least three hours before bedtime.
- Optimize Your Sleep Habitat: Create a dark, quiet, and cool bedroom. Use blackout curtains or blinds to block external light and consider earplugs to minimize noise. Research indicates that the ideal sleep temperature is between 18 ~ 21 ℃ (64 ~ 70 ℉).
Frequently Asked Questions (FAQ)
- Q: How many hours of sleep do adults typically need?
- A: Most adults need between 7 and 9 hours of sleep per night.
- Q: What are the main causes of waking up after only 6 hours of sleep?
- A: Common causes include stress and anxiety, poor sleep habits, and an irregular biological rhythm.
- Q: How can I improve my sleep quality?
- A: Improve sleep quality by maintaining a regular sleep schedule, limiting screen time before bed, avoiding alcohol and caffeine before sleep, and creating a dark, quiet, and cool sleep environment.
