Passengers on the five-hour bus journey either use it to take in some of the sights of Hong Kong or get some much-needed sleep — © AFP Bertha WANG

New research reveals half of U.K. workers – around 17 million people – are surviving on just 4–6 hours of sleep a night, with many getting as little as four hours. With the national average standing at 6.16 hours, nearly an hour below the minimum NHS guidance, experts warn Britain is living in a chronic “sleep overdraft” that could shorten life expectancy by up to three years.

The relationship between sleep and life expectancy is a significant public health concern. Research indicates that insufficient sleep is significantly negatively correlated with life expectancy.

March observes Sleep Awareness Month. To mark this a survey by the company Hillarys highlights a worrying trend for the U.K.: millions of workers are living in a long-term “sleep overdraft.” Sleep scientist Tom Coleman explains to Digital Journal why this matters.

Key findings

The research reveals:

51% of UK workers – around 17 million people – get just four to six hours of sleep on work nights, with many surviving on as little as four hours.

The national average is 6.16 hours, nearly an hour below NHS guidance.

Sustained poor sleep across midlife could reduce life expectancy by up to three years*.

Only 1.25% of workers get more than eight hours’ sleep, showing truly restorative sleep is now rare.

Half of UK workers now survive on as little as 4 hours of sleep

A new nationally representative survey of 2,001 UK employees, conducted by Hillarys, across a range of industries, reveals that more than half of Britain’s workforce is sleeping just four to six hours on a typical work night – the equivalent of around 17 million workers in 2026. The research was designed to explore Britain’s “sleep overdraft,” examining how chronic under-rest is affecting workers across the country.

Moreover, a significant portion of these workers are surviving on as little as four hours, placing them in a state of chronic sleep deficit. With the national average at just 6.16 hours per night, Britain is operating nearly an hour below the seven to nine hours recommended by the National Health Service (NHS). Only 1.25% of workers report getting more than eight hours, suggesting truly restorative sleep is now rare during the working week.

Work stress is the biggest sleep disruptor

Work stress – cited by 22% of respondents – is now Britain’s single biggest sleep disruptor, highlighting that the crisis is being driven by workplace pressure rather than lifestyle alone. Sleep experts warn that this “four- to five-hour norm” for half the working population represents more than simple tiredness – it signals a growing public health concern.

35-44-year-olds lose the most sleep, as screen time is biggest disruptor for young workers

Mid-career workers (35-44) carry the heaviest burden, with 55.87% getting just four to six hours per night and averaging only 6.06 hours overall, as they juggle career pressure, finances and family responsibilities. In contrast, younger workers (18-24) face behavioural sleep challenges: More than one in four (25.63%) cite screen use as their main disruptor, and around 40-41% of those aged 18-34 rely on caffeine to make it through the day, compensating for inadequate rest rather than addressing its causes.

Coleman warns that that Britain may be normalising chronic sleep restriction: “When an estimated 17 million workers are regularly sleeping five to six hours a night, that is no longer occasional tiredness; it’s sustained physiological stress. Over time, the body begins to treat short sleep as the norm, even though it is operating in a constant state of recovery deficit.”

He adds: “Sleep is when the body regulates hormones, repairs tissue, consolidates memory and processes emotional stress. Cutting that window short night after night has cumulative consequences. It reduces the body’s ability to fully reset, meaning people are starting each day already depleted rather than restored.“

Coleman further observes: “Chronic sleep restriction at this level has been linked in wider research to increased cardiovascular risk, weakened immunity, metabolic disruption and reduced life expectancy. Left unaddressed, this kind of long-term sleep loss doesn’t just affect productivity or mood, and it has the potential to shape long-term population health outcomes.”

How to rebuild a healthy sleep pattern

According to Coleman the optimal steps for getting more sleep are:

Build a bridge to sleep

“If your mind races at night, give it something neutral and calming to focus on. I call it cognitive chewing gum, visualising a relaxing holiday, replaying a positive memory, or gently following your breath. The aim is relaxation, not forcing sleep. When the brain has a low-stakes mental task, it’s less likely to spiral into stress or overthinking, which are two of the biggest barriers to falling asleep naturally.”

Start small with meditation

“Meditation helps shift brainwave patterns and calm the nervous system, making it easier for the body to transition into sleep mode. Start with just three to five minutes per night and build gradually. Consistency matters more than duration; even short daily practice can help train your brain to associate bedtime with slowing down, rather than staying alert.”

Create a real wind-down routine

“Scrolling isn’t relaxation; it keeps the brain stimulated and exposed to light that suppresses sleep hormones. Develop a proper wind-down routine involving stretching, a warm shower, dim lighting and reduced stimulation. Over time, repeating the same sequence of actions before bed helps signal to your brain that sleep is coming, making it easier to switch off.

Learning how to wind down and actively relax, rather than scrolling or dissociating from a hectic life, is key to restoring natural sleep rhythms.”

Build natural sleep pressure

“Physical activity during the day increases adenosine, the chemical that drives sleep pressure. The more naturally tired you are, the easier it is to fall asleep and stay asleep. Exercise also helps reduce night-time secretion of the stress hormone cortisol, which can otherwise trigger wake episodes. Even moderate daily movement like walking, housework or light exercise can help build this pressure and support a more stable sleep cycle.”