Sleep needs vary from person-to-person, but we all require sufficient hours to rest. Getting enough sleep, usually seven to eight hours, can help reduce stress, improve mood, and immunity. But a 40-year-old man from Japan claims that he only needs 30 minutes a day to sleep. Daisuke Hori, an entrepreneur, does not even feel tired or drowsy. He says minimal sleep has helped improve his work efficiency and double his lifespan. It is a ritual that he has been following for the past 12 years. Does that mean sleeping for 30 minutes a day is sufficient to function properly?

Japanese man who sleeps for 30 minutes a day

In an eyebrow-raising interview with the South China Morning Post, Daisuke Hori shared he has slept for just 30 minutes each day for 12 years. The entrepreneur revealed he never feels tired even with minimal sleep, as he has trained his brain and body to function normally. Reducing his sleep to just 30 to 45 minutes a day has helped him gain more active hours.

“As long as you do sports or drink coffee an hour before eating, you can stave off drowsiness,” said Hori, who conducts classes on sleep and health. According to him, people who need "sustained focus in their work benefit more from high-quality sleep than long sleep. For instance, doctors and firefighters have shorter rest periods but maintain high efficiency."

Sleeping for just 30 minutes is not enough. Image courtesy: Adobe Stock

High-quality sleep vs. long sleep

Hori claims that people requiring sustained concentration, such as doctors and firefighters, benefit more from high-quality sleep than from longer sleep durations.

"There is some truth to this assertion," says pulmonology and sleep medicine expert Dr Navneet Sood. High-quality sleep, characterised by uninterrupted cycles that include both deep sleep and rapid eye movement sleep, is crucial for cognitive function, memory consolidation, and overall well-being. "Some people have demanding jobs that require a lot of focus, and they may benefit more from restful 4 to 6 hours of sleep than from longer, but fragmented periods of sleep. However, the idea that 30 minutes of sleep could be as effective as a full night's rest, is not supported by scientific research," says the expert.

Should you sleep for 30 minutes a day?

The idea of sleeping only 30 minutes a day is unconventional. It can lead to more waking hours, and so, allow more time for productivity and personal activities. But there are side effects associated with such extreme sleep deprivation.

Sustained sleep deprivation, regardless of sleep quality, can impair:

• Cognitive function
• Reaction time
• Decision-making ability
• If you don't get enough sleep, you may have trouble focusing, and find it hard to judge other people's emotions and reactions, according to the US National Heart, Lung, and Blood Institute.
• Sleep deficiency may also increase chances of getting injured, as sleepiness while driving may lead to serious car crash injuries and even death.
• Getting insufficient amount of sleep may also lead to chronic health problems, including type 2 diabetes. During a March 2024 study published in JAMA Network, participants who slept less than 6 hours a day had a higher risk of developing type 2 diabetes compared with those who slept for at least 7 hours.

Sleeping for only 30 minutes a day is not a habit that would be suitable for everyone. "People with high physical and cognitive demands, such as sports people, those in the medical field, students, typically need more sleep so that they can perform at their best," says Dr Sood.

This extreme sleep reduction can be particularly harmful to people with certain medical conditions, including insomnia, anxiety disorders, and cardiovascular diseases, as they rely on adequate sleep for physical recovery and mental health maintenance. Moreover, children, adolescents, and young adults should avoid such extreme sleep practices as their bodies and brains are still developing, requiring sufficient sleep for proper growth and cognitive development.

Sleep for at least seven hours. Image courtesy: Adobe Stock

How many hours of sleep do you need?

Every person needs different amounts of sleep, but on average adults need to sleep for about 7 to 9 hours, according to the UK's National Health Service.

Sleep is a vital process that allows the brain to process information, consolidate memories, and restore physical and mental energy. Deep sleep phases are particularly important for physical recovery, immune function, and hormone regulation. "REM sleep is essential for cognitive functions like memory, learning and regulation of emotions. Insufficient sleep disrupts these processes and can lead to health issues," says Dr Sood.

Hori's practice of sleeping for only 30 minutes daily and relying on coffee and sports to stay alert is an extreme example of sleep reduction, which can be unhealthy. So, sleep for at least seven hours and prioritise sleep hygiene, which includes maintaining a regular sleep schedule, creating a comfortable sleep environment, and avoiding stimulants such as caffeine close to bedtime. Managing stress by doing meditation or listening to music, limiting screen time before going to bed, and engaging in regular physical activity will also help to sleep better.

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