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Is 2 Hours Of Sleep Better Than None

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Differences In 6 Vs 8 Hours Of Sleep

Don’t sleep For More Than 2 Hours Before Exam – But Why & How?

Not surprisingly, test subjects who slept the recommended eight hours a night had the highest performance ratings. Those who slept six hours a night did fine until nearing the end of the study, around day 10, and those functioning on just four hours of sleep were noticeably worse each day.

The study found that the test subjects that slept four or six hours per night had a significant decrease in cognitive performance, functioning the same as if they had been deprived of sleep for two days. The difference between the four- and six-hour groups was that the performance of the four-hour group declined more quickly.

Even more interestingly, the test subjects that showed decreased cognitive performance after 10 days of sleeping six hours per night were seemingly unaware of the changes, based on their sleepiness ratings given.

How Long Should You Be Out Of Bed

Ideally, you should stay out of the bedroom for a minimum of 30 minutes, Perlis says. You can go back to bed when you start to feel sleepy. Youâll be more likely to fall asleep faster if you go to bed when youâre drowsy.

Sometimes itâs helpful to pick a time up front, be it 30, 60, 90, or 120 minutes, says Perlis. But you donât have to obsess over the time. That can be counterintuitive and might make you more anxious about being awake.

There are a couple of exceptions to the get-out-of-bed advice. If youâre taking medications that make you groggy or if you have balance problems, youâre better off staying in bed for safetyâs sake.

Why Is Skipping Sleep Bad For You

There are two main reasons why skipping sleep is a problem. The first one is its impact on our circadian rhythm, and the second one is how it affects our sleep pressure.

Our body has its internal clock that makes us feel wide awake during the day and sleepy and tired during the night hours. We call it circadian rhythm, and whenever we skip sleeping when we should, when our body is used to having rest, we risk disrupting our circadian rhythm, which can lead to some serious consequences.

But if you do get some sleep, even an hour or two, the sleep pressure will decrease, and you will feel less tired the next morning than if you are not to sleep at all.

Be aware that the complete absence of sleep can lead to the following:

  • Increased stress
  • Lower tolerance to pain

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Is Some Sleep Better Than None

Yes, most of the time, catching even just a few zzzs is better than nothing. When you truly have less than an hour, power napping for 20 could be in your best interest. However, when you have the time, try to make it through one cycle so youll be in better shape until you can catch up on some much-needed shuteye.

Learn More:Benefits of Power Nap

Does Everyone Really Need 8 Hours Of Sleep Not Exactly

Mornings On 2 Weekend Anchors Share Their Thoughts on ...

Blame your genes if you still feel tired after eight hours of sleep.

Are you the friend who burns the candle at both ends or the friend who, on an ideal day, would spend 10 hours in bed? Neither is right or wrong, and one isn’t better than the other — they’re just different, and both are equally valid.

If you’ve always felt the need to sleep more than the oft-recommended eight hours per night, you might wonder why you need so much sleep when others can attack the day on just five to six hours of rest. In this article, experts explain why some people need less sleep than others.

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Cutting Back On Total Sleep

Some people divide their sleep into a schedule of naps around the clock, sometimes called polyphasic sleeping. It’s often designed to let you get by on less total rest.

That’s a bad idea, Kushida says, since adults need at least 7 hours of sleep in 24 hours. There can be major consequences if you cut back, he says. When you’re sleep deprived, it can:

How To Sleep Less And Have More Energy

Chronically cutting your sleep short isnt a good idea, but life gets busy and sometimes sleeping adequately isnt possible for a few nights. The more nights you limit your sleep, the more sleep debt youll rack up. As with financial debt, the more sleep debt you have, the harder it is to pay it off.

Theres no magic way to increase your energy while cutting your sleep. However, the following techniques may help you get through short-term periods of sleep deprivation.

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Find Something That Interests You

You might find your body doesnt want to wake up after only a few hours, or minutes, of rest and prefers to keep on sleeping when you are first trying to adjust to this new regimen. Some suggest having a plan for your waking hours that includes projects, hobbies, and skills that you are very important to you.

This train of thought assumes that your interest will be enough motivation to get you up and moving after your rest period. It may be beneficial to add some variety to your daily activities to avoid becoming bored. Everyman users believe the more interested you are in a subject the more likely you are to adhere to the schedule, and monotony is only likely to get in the way of that.

Is 9 Hours Of Sleep Better Than 8

How sleep restriction can improve sleep even when you’re only getting a few hours of sleep

How Much Sleep Is Too Much? Sleep needs can vary from person to person, but in general, experts recommend that healthy adults get an average of 7 to 9 hours per night of shuteye. If you regularly need more than 8 or 9 hours of sleep per night to feel rested, it might be a sign of an underlying problem, Polotsky says.

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I Remember Specifically Thinking: Wow I Hadnt Slept This Well Since Middle School

People have a very poor sense of judgment on how much sleep they need, Veasey says. Until you give yourself extra sleep and you think: Im flying through the day, getting things done, Im more interested in people, Im less moody, I can focus better.

If you still feel lethargic after youve started getting more sleep, experts say that could be the sign of a more pressing health issue. But improving your sleep is one of those huge health decisions that can give you the biggest bang for your buck, Salas says. Its one of those things that crosses all medical aspects and domains.

Setting aside time to work out how much sleep your body needs and sticking to it could be one of the best investments you make. Being sharper on the job is great, but being alive is even better.

People who are sleep deprived are getting into car wrecks. Could you imagine brain surgeon whos sleep deprived? Salas says. Thats the difference between life and death.

Bryan Lufkin is BBC Capitals features writer. Follow him on Twitter @bryan_lufkin.

To comment on this story or anything else you have seen on BBC Capital, please head over to our page or message us on .

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How Does The Sleep Cycle Work

As we previously mentioned, there are four stages of sleep, and each sleep cycle lasts around an hour and a half. But they are all divided into two main categories we have REM and NREM sleep.

And whats even more interesting is that 80 percent of the time, when we are asleep, we are at the NREM stage.

  • Stage 1 usually lasts from one to five minutes, its the lightest stage of sleep, and it belongs to the NREM category. At this stage, your whole body will begin to relax, your breathing will start slowing down, and your heart rate and brain waves will change.
  • Stage 2, in most cases, lasts for about 25 minutes, at least when we are talking about our first sleep cycle. It will last longer with each additional cycle. In this stage, our body temperature will drop down, and our breathing will become even slower. Its also in the NREM category.
  • Stage 3 is the third NREM stage of sleep, but it is a deep sleep phase that allows our body to recover its strength and to work on building its immune system. When we are at this third stage of sleep, pretty much nothing can wake us up, even the loud noises.
  • Stage 4 is the REM stage of sleep, during which we are usually dreaming. Its called REM because the chances are our eyes would be moving a lot, even though they are closed, and our muscles will be like paralyzed. In most cases, this phase will start 90 minutes after you fall asleep.

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Whats Making You So Tired

A number of conditions can disrupt sleep or interfere with the quality of your slumber, leading you to feel tired and sluggish even after spending 8 hours in bed, says Polotsky. Those conditions include:

  • Sleep apnea, a breathing disorder that causes brief pauses in breathing during sleep
  • Restless legs syndrome, a brain disorder that causes an unpleasant and sometimes overwhelming urge to move your legs when youre at rest
  • Bruxism, in which you grind or clench your teeth during sleep
  • Chronic pain
  • Certain medications

Then there are conditions that dont significantly impair the quality of your sleep, but increase the amount of sleep you need. Those include:

  • Narcolepsy, a brain disorder that interferes with the bodys sleep-wake cycles
  • Delayed sleep phase syndrome, a disorder in which your circadian rhythm, or biological clock, keeps you up into the wee hours, making it hard to wake in the morning
  • Idiopathic hypersomnia, a disorder that causes excessive sleepiness for unknown reasons

Fortunately, there are treatments for many of these conditions, which can help improve the quality of your sleep.

What Can Sleep Do For You

Life is filled with good ideas. Its a good idea to brush ...

The amount of sleep that a college student gets is one of the strongest predictors of academic success. Heres how sleep helps.

  • Fosters memory formation and learning: Save yourself some study timeyour brain will be hard at work solidifying memories while you sleep.
  • Regulates mental and emotional health: Sleep helps you take on challenges with more resilience.
  • Keeps your immune system strong: Youre more likely to get sick when sleep-deprived, which could mean missing out on social activities, class, and other important events.
  • Supports physical health: Sleep helps regulate metabolism and many other body functions.
  • Enhances your productivity: Getting quality sleep boosts productivity, which can free up time for friends, hobbies, or more sleep!
  • Helps you stay alert and safe: Dozing off in class may be awkward, but falling asleep at work or at the wheel could be dangerous. Did you know that drowsy driving is as dangerous as drunk driving?

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Sleep Requirement Genetic Mutation

Theres one caveat when it comes to how much sleep you need: Everybodys body is different, and some people can thrive off fewer hours of sleep than others.

Scientists have found a rare mutation of the ADRB1 gene in people who are able to feel rested with less than 6.5 hours of sleep per night without any apparent health consequences.

If you carry this gene mutation, its possible that you may feel rested even if you consistently sleep less than the recommended number of hours.

Are There Negative Effects

Some experts do caution against these types of methods because there is very little research to show what the long-term ramifications may be. Some worry that shifting the sleep cycles is unnatural and could be a detriment to the metabolic and endocrine systems. A spike in blood sugar levels and hormone disruptions may also be caused by reduced sleeping methods.

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What Is Non 24 Sleep Wake Disorder

Those with non-24-hour sleep-wake syndrome do not have internal clocks that reset and stay balanced within a 24 hour schedule. In most cases, their circadian rhythms are set on longer loops, usually resulting in 25 or 26 hour cycles, or even more in some cases. There have documented cases of people having as dramatic as 72 hour cycles, in which they would stay awake for 48 straight hours, and then sleep for 24 straight hours as a regular sleeping pattern. There are only a few known dramatic cases such as that though, and most cases fall within the 25 or 26 hour range.

What this means for these individuals is that their sleep and wake times are pushed back by 1 or 2 hours every day. This leads to a constant cycle between sleep times that are considered unconventional by societys standards, with occasional short stops in conventional time frames before progressing on again into unconventional. This extremely unbalanced sleeping schedule makes it all but impossible for the subject to hold a traditional job, or attend regularly scheduled school classes unless they fight the disorder, which is not easy without the proper treatment. individuals living with this have often found their ‘calling’ working in a self employed capacity, or in a number of other fields of work where they can effectively set their own work schedule. Those still attending school may find it necessary to take home schooling through the internet or other avenues.

More Time To Do What You Want

Sleep Smarter | Sleeping Science, How to be Better at it, & Feel More Refreshed

I have many interests. I enjoy reading, staying current on events in politics and tech, designing and building things, watching Netflix and VidAngel, executing on ideas, writing, outdoor recreation, listening to music, learning new skills, videography, and photography, to name but a few.

But as much as I enjoy these hobbies, I refuse to compromise family time or work performance for them.

Now I spend more time with family, get more work done, and explore more of my interests.

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Im Perfectly Fine On 4 Hours Of Sleep

We say: False.

While you may get through one or two days on short sleep without hurting yourself or others, its not a healthy habit to get into. A common misconception about sleep is that we just need it for daytime energy, and that a few strong cups of coffee in the morning can serve you just as well as a full nights rest. Thats wrong for two reasons:

  • Your coffee will wear off, as will any other short-term fix you apply. But truly restorative sleep should keep you awake and alert all through the day. People think they know their sleep deprivation limit , but none of us can afford the risk of finding out when our limits been reached by way of an accident at work or on the road. Roughly 4% of drivers over age 18 have fallen asleep at the wheel in the past month.1
  • Sleep gives us much more than just energy. It also enables your body to heal damaged cells, boost its immune system, recover from the days activities , and recharge your heart and cardiovascular system for tomorrow.

Fine But I Dont Need 7+ Hours Of Sleep

We say: Its complicated.

Earlier this year, the National Sleep Foundation released its recommendation that everyone 18 and older get 7+ hours of sleep.2 Since then, several WUTS readers have commented that 7 hours is an unnecessarily high goal. The truth is: Not everyone needs 7 hours of sleep to maximize their next-day energy, productivity and body functions. Some adults may be just fine on 5 or 6,2 depending on the day and assuming that the sleep is uninterrupted.

But we still recommend getting 78 hours and seeing if you feel and operate better on that much sleep before determining that youre one of those people who requires less.

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So Why Is 6 Hours Of Sleep Per Night Detrimental

The group that was allowed to sleep for eight hours a night as you can imagine performed the best with the cognitive and reaction tests. Those who were sleeping for just four hours a night got worse as the days went on.

Interestingly the group who had 6 hours of sleep were doing fine until around day ten.

What is even more interesting is that by day ten, the six-hour sleepers were showing test results that were worse than the group who had not been allowed to sleep. As expected the four-hour sleepers performed badly but they hit their low a lot sooner than the six-hour sleepers.

The problem with these results is that the six-hour sleepers worryingly felt fine. They didnt feel particularly sleepy and they didnt realize how badly they were performing in the testing. Those who had no sleep noted their sleepiness increase as the days went on, as we would have expected.

The group that had only 6 hours of sleep didnt notice a significant increase in their sleepiness. This poses the question: if we only get 6 hours of sleep per night over a long period, are we in denial of our sleepiness?

Do Some People Need Less Sleep

System Administrator

If you don’t mind working late at night, you might naturally be a short sleeper.

Some people might scoff when others say they only need four to six hours of sleep each night, but for a percentage of the population, that’s the truth, says Dr. Allison Brager, Ph.D, performance engineer for Momentous.

Generally, high achievers tend to sleep less, Brager tells CNET. “If you look at US presidents, successful CEOs and military leaders, many report sleeping little but feeling fine and don’t need stimulants to stay awake,” she says. “Daily sleep needs fall along the bell curve like most physiological processes in nature. The average is eight hours of nightly sleep, but there are individuals who fall to the left or right due to genetic underpinnings.”

Scientists actually discovered a “short-sleep gene” in 2019. People with this gene naturally sleep less than 6.5 hours each night “without any apparent ill effects,” the National Institutes of Health reports. This discovery is, of course, a small piece of the big sleep puzzle, but it does prove that sleep needs are highly individual and influenced by genetics.

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