La storia con il testo
HostDoctor Shah, we're constantly told we should be getting eight hours of sleep. Is that actually true for everyone?
Dr ShahIt's a reasonable guideline, but it's an average, not a rule. Most adults need somewhere between seven and nine hours. A very small number of people carry a genetic variant that allows them to function well on around six, but they're extremely rare, far rarer than the number of people who believe they're one of them.
HostWhat actually happens if we consistently get less than we need?
Dr ShahThe effects accumulate in ways people underestimate. In one well-known experiment, participants who slept six hours a night for two weeks performed as badly on attention tests as people who'd been kept awake for two whole nights. What's striking is that they didn't feel particularly impaired. Their own judgement of how they were doing was way off.
HostSo we can't trust how we feel.
Dr ShahNot reliably, no. And it isn't just about concentration. Sleep plays a central role in consolidating memories. During deep sleep, the brain essentially replays what we learned during the day and transfers it to long-term storage. That's why staying up all night before an exam is counterproductive.
HostWhat about catching up at the weekend?
Dr ShahIt helps a little, but it doesn't fully reverse the damage, and it can shift your body clock, which makes Monday morning even harder. It's a bit like social jet lag.
HostIs there one change you'd recommend above all others?
Dr ShahConsistency. Going to bed and, above all, waking up at the same time every day, weekends included. Get daylight in the morning, keep the bedroom cool and dark, and be wary of caffeine after lunchtime. Its effects last much longer than most people realise.
