Are You a Natural Short Sleeper or Just Sleep Deprived? Understanding Why Sleep Needs Vary

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Have you ever observed how some individuals spring out of bed with just a few hours of sleep, while others struggle to get through the day without a full eight hours?

Consider Margaret Thatcher as an example. The former British prime minister was famous for getting only four hours of rest each night.

Her routine involved working late, waking up early, and appearing to flourish on minimal sleep.

However, most people would find such a sleep pattern problematic.

We would end up feeling sluggish, unable to concentrate, and craving sugary treats and coffee by mid-morning.

So, what makes some individuals require less sleep than others?

It’s a question that has fascinated scientists for years. Here’s what we know.

Natural short sleepers

There is a small group of people who don’t need much sleep. We call them natural short sleepers.

They can function perfectly well on just four to six hours of sleep each night, often for their entire lives.

Generally, they don’t feel tired, they don’t nap, and they don’t suffer the usual negative consequences of sleep deprivation.

Scientists call this the natural short sleep phenotype — a biological trait that allows people to get all the benefits of sleep in less time.

In 2010, researchers discovered genetic mutations that help explain this phenomenon.

Natural short sleepers carry rare variants in certain genes, which seem to make their sleep more efficient.

More recently, a 2025 study assessed a woman in her 70s with one of these rare mutations.

Despite sleeping just six hours a night for most of her life, she remained physically healthy, mentally sharp, and led a full, active life.

Her body, it seems, was simply wired to need less sleep.

We’re still learning about how common these genetic mutations are and why they occur.

Not everyone who sleeps less is a natural short sleeper

But here’s the catch: most people who think they’re natural short sleepers aren’t.

They’re just chronically sleep-deprived.

Often, their short sleep is due to long work hours, social commitments, or a belief sleeping less is a sign of strength or productivity.

For the average person, it’s not sustainable to only get a few hours sleep a night. Source: Getty / Carol Yepes

In today’s hustle culture, it’s common to hear people boast about getting by on only a few hours of sleep.

But for the average person, that’s not sustainable.

The effects of short sleep build up over time, creating what’s known as a ‘sleep debt’.

This can lead to poor concentration, mood swings, micro-sleeps (brief lapses into sleep), reduced performance and even long-term health risks.

Short sleep durations have been associated with a higher risk of obesity, diabetes, high blood pressure, and heart diseases such as cardiovascular ailments and strokes.

The weekend catch-up dilemma

To make up for lost sleep during the week, many people try to ‘catch up’ on weekends.

This can help repay some of the sleep debt that has accumulated in the short term.

Research suggests getting one to two extra hours of sleep on the weekend or taking naps when possible may help reduce the negative effects of short sleep.

However, it’s not a perfect fix. Weekend catch-up sleep and naps may not fully resolve sleep debt. The topic remains one of ongoing scientific debate.

A recent large study suggested weekend catch-up sleep may not offset the cardiovascular risks associated with chronic short sleep.

What’s more, large swings in sleep timing can disrupt your body’s internal clock, and sleeping in too much on weekends may make it harder to fall asleep on Sunday night, which can mean starting the working week less rested.

Increasing evidence indicates repeated cycles of irregular sleep may have an important influence on general health and the risk of early death, potentially even more so than how long we sleep for.

Ultimately, while moderate catch-up sleep might offer some benefits, it’s no substitute for consistent, high-quality sleep throughout the week.

That said, maintaining such regularity can be particularly challenging for people with non-traditional schedules, such as shift workers.

So, was Thatcher a true natural short sleeper?

It’s a complex question. Some claims suggest she took naps in the car between meetings during the day. This might imply that she was actually sleep-deprived, making up for lost rest whenever possible.

Separate from whether someone is a natural short sleeper, there are a range of other reasons people may need more or less sleep than others.

Factors such as age and underlying health conditions can significantly influence sleep requirements.

For example, older adults often experience changes in their circadian rhythms and are more likely to suffer from fragmented sleep due to conditions such as arthritis or cardiovascular disease.

Sleep needs vary from person to person, and while a lucky few can thrive on less, most of us need seven to nine hours of sleep a night to feel and function at our best.

If you’re regularly skimping on sleep and relying on weekends to catch up, it might be time to rethink your routine. After all, sleep isn’t a luxury — it’s a biological necessity.