Natural Short Sleepers: The Genetic Gift

?? Welcome to this edition of Sleepletter? where we offer you easy-to-read insights from the latest research papers from the field of sleep neurobiology and clinical sleep medicine. Sign up to also receive Sleepletter by email.

?? Want to optimize your sleep? Join us for exclusive seminars and events that unveil the science of sleep and receive personalized, actionable and science-backed recommendations how to improve sleep. Subscribe here !

For decades, sleep experts have hammered home the importance of getting 7-9 hours of shut-eye each night. This recommendation is based on extensive research showing sleep's crucial role in health and well-being. However, what if I told you some lucky individuals can thrive on much less sleep, thanks to a genetic twist of fate? These rare "short sleepers" possess unique mutations that allow them to function optimally on significantly less sleep than average. Curious? Let’s explore these fascinating sleep genetics.

Two genes play a crucial role in short sleepers. The DEC2 gene, which stands for Differentiated Embryo-Chondrocyte Expressed Gene 2, plays a crucial role in regulating our circadian rhythms - the internal biological clock that governs our sleep-wake cycles. On the other hand, the ADRB1 gene, or Beta-1 Adrenergic Receptor, is integral to how our bodies respond to adrenaline and other stress hormones. Mutations in these genes have been found to dramatically alter sleep duration in a small subset of the population.

Discovered in 2009, the DEC2 mutation grants access to the exclusive "short sleepers" category. Carriers of this genetic variant can awaken after just 6 hours of sleep, fully alert and prepared for the day's activities. While the general population struggles with morning alertness, these individuals with fortunate genetics might be already highly productive.

The ADRB1 mutation, identified in 2019, presents another fascinating case in sleep research. This genetic variant significantly alters sleep patterns and wakefulness in its carriers. Individuals with this mutation exhibit a remarkable ability to function on reduced sleep, typically needing only 4-6 hours per night. They maintain high levels of alertness and cognitive performance throughout the day, despite their abbreviated sleep duration. This efficiency in sleep is akin to having a constant, low-level enhancement of wakefulness - allowing mutation carriers to remain focused and productive with less rest than the average person requires.

Another intriguing aspect of sleep genetics is familial natural short sleep (FNSS), a condition closely related to the broader category of natural short sleepers. Natural short sleepers are individuals who consistently sleep less than six hours per night without experiencing negative health consequences. FNSS specifically refers to the inherited form of this trait, running in families and believed to be caused by specific genetic mutations. While DEC2 and ADRB1 were among the first genes identified, recent research has implicated additional genes in this condition, including NPSR1 (Neuropeptide S Receptor 1) and GRM1 (Glutamate Metabotropic Receptor 1). Unlike those with insomnia or other sleep disorders, natural short sleepers, including those with FNSS, remain healthy and high-functioning despite their reduced sleep duration. Researchers are particularly interested in these individuals because understanding the mechanisms behind their efficient sleep could potentially lead to treatments for sleep disorders and strategies to improve sleep efficiency in the general population.

The prospect of adding 2-3 productive hours to each day opens up numerous possibilities for personal and professional development. However, the implications of these sleep mutations extend beyond mere productivity. These genetic variations could have profound effects on health and longevity. Some studies in genetically modified animals suggest that short sleepers may have a reduced risk for neurodegenerative diseases such as Alzheimer's, as well as overall healthier aging and increased lifespan . In human studies, short sleepers do not show any increased risk for dementia . This is fascinating since non-short sleepers sleeping less than 6 hours have a meaningfully increased risk od neurodegenerative disorders. Why the difference? Frankly we don't know yet.

As research into these sleep mutations progresses, the potential applications are vast. There's speculation about developing pharmaceuticals that could mimic these genetic variations, potentially allowing the general population to benefit from more efficient sleep. Some researchers are exploring the possibility of gene therapy or other interventions that could safely reduce sleep needs without compromising cognitive function or physical health. Envision a scenario where sleep requirements could be halved without compromising health or performance, potentially revolutionizing fields ranging from healthcare to space exploration.

However, it's crucial to note that we're not at that point yet. The exciting discoveries in sleep genetics, while promising, are still in their early stages. For the vast majority of the population, adequate sleep remains essential for physical health, cognitive function, and emotional well-being. Unless one is a rare carrier of these mutations, the standard 7-9 hours of sleep are still necessary for optimal function. Sleep plays a vital role in memory consolidation, immune system regulation, hormonal balance, and cellular repair. Chronic sleep deprivation has been linked to a host of health issues, including cardiovascular disease, obesity, decreased cognitive performance, and increased risk of accidents. As research progresses, it's important to maintain a balanced perspective: while we may one day be able to optimize sleep efficiency, currently, respecting our natural sleep needs is crucial. So, for the vast majority of you, embrace and enjoy your 7-9 hours of restorative sleep! It's not just a luxury, but a fundamental pillar of good health and peak performance in our daily lives.

***

About the author

Alen Juginovi? is a medical doctor and postdoctoral researcher in the Department of Neurobiology at Harvard Medical School studying the effect of poor sleep quality on health. He is a member of the Editorial Board of the Journal of Clinical Sleep Medicine, the official journal of the American Academy of Sleep Medicine. As a keynote speaker at conferences and teacher at Harvard College, he often discusses sleep's importance in media appearances. Alen is also focused on personalized sleep optimization for individuals and athletes. He leads a team at Med&X Association organizing international award-winning conferences, including the Plexus Conference , which drew over 2,400 participants from 30+ countries, featuring 10 Nobel laureates and medical leaders. Med&X also partners with research labs and clinics from leading universities and hospitals around the world offering invaluable internships to help accelerate the development of top medical students, physicians and scientists. Feel free to contact Alen via LinkedIn for any inquiries.

Disclaimer: The content provided in this newsletter is for informational and educational purposes only. It is not intended as medical or professional advice. The reader should consult with a medical professional for medical conditions or concerns, and with a financial or legal professional regarding any other specific needs or inquiries they may have related to the material discussed.

The writer expressly disclaims responsibility, obligation, or liability for actions taken by the reader in their unique circumstances based on any guidance, suggestions or recommendations made in this newsletter related to sleep health, optimization or hygiene. This content is not a substitute for personalized medical diagnosis, treatment or care from a trained physician.

The writer has made good faith efforts to confirm that all sleep science, research or health statistics referenced from third party sources are accurately represented. However, no warranty is made as to completeness or ongoing accuracy. Readers agree any reliance on newsletter content for decision making is at their sole discretion and risk. The writer is released of liability or claims related to applied use of this general educational content on sleep physiology or best practices.