Sleep quality is important in how you’ll feel when you wake. On the other hand, even if your sleep quality is great, sleeping for fewer hours than what’s recommended will adversely affect our mental and physical performance. Six hours isn’t enough, let alone four hours.

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🕒 Timestamps:

Intro - 0:00
4-6 hours of sleep - 0:38
7-10 hours - 2:24

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In a nutshell:
Why sleeping for 4-6 hours is bad
According to studies, subjects who only got 4 hours a night did worse each day.
Meanwhile, those who slept for 6 hours are holding their own, at least until around several days.
Also, people who exercise regularly often need more than the minimum recommended hours to allow their bodies to regenerate properly from the additional physical stress.

Below are the results of getting only 4-6 hours of sleep:
Based on a study, regularly sleeping for 4 hours every night is the same as adding 8 years of aging to the person’s brain.
In short, you’ll be suffering from various cognitive side effects including:
restlessness
decreased energy
increased errors
forgetfulness
poor decision-making
decreased coordination

Getting fewer than 7 hours of sleep per night over a long period may also increase the risk of developing complications such as:
anxiety
depression
obesity
diabetes
stroke
obstructive sleep apnea
psychosis
cardiovascular disease

Short-term side effects of not getting enough sleep are:
drowsiness
frequent yawning
poor productivity and focus
irritability and changes in mood
changes in appetite
frequent sickness

Sleep deprivation also manifests on your physical appearance.
Perhaps the most affected body part that will be most noticeable is your skin.
Lack of sleep can cause your skin to age more quickly and can slow down skin recovery.
Other physical negative effects include puffy eyes, dark circles, and fine lines.

Why sleeping for 7-10 hours is good (and bad)
According to experts, for normal and healthy adults, sleeping for 7 to 9 hours should be the benchmark.
By doing so, you can experience several benefits such as:
Stronger immune system
The immune cells and proteins get the rest necessary to fight off colds, flu, and other illnesses.

Better heart health
Like the immune system, the heart needs sufficient rest to function properly and efficiently.

Better mood
Sleeping well results in waking up feeling rested.

In turn, it raises your energy levels, and the small challenges in life won’t annoy or upset you as much.

Increased productivity
A good night’s rest improves concentration and cognitive function, which can help you be successful at work or school.

Clearer and healthier skin
Individuals who slept 7 - 9 hours a night had skin that was more moisturized and was better at protecting and healing itself.

The risks of oversleeping
On another note, when you sleep over 9 hours, it’s considered excessive for adults.

Longer sleep habits (i.e., 10 hours and beyond) are linked with:
Depression
Cognitive impairment
Poor fertility
Increased inflammation
Increased pain
High risk of diabetes, obesity, stroke, and heart disease

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