Herbie Murray
Sleep is a highly complicated process, and while we know that it is essential to health, we are far from fully understanding its function. Generally, the more sleep you get, the better you will feel and perform. Most people need 7–8 hours of sleep a night to function optimally, but some people have a genetic mutation that allows them to function on less sleep. If you are deciding between getting 3 hours of sleep and getting none, it is better to opt for some sleep. Even a short nap can boost your alertness and mood, and give your brain time to reset itself. However, you should try to get at least 90 minutes of sleep to give your body enough time to complete a full sleep cycle and minimize grogginess when you wake up.
| Characteristics | Values |
|---|---|
| Is 3 hours of sleep better than none? | Yes, some sleep is always better than no sleep. |
| Recommended sleep hours for adults | 7-8 hours |
| Sleep cycle | 90-110 minutes |
| REM sleep | Deep sleep occurs in the final stage of non-REM sleep. |
| Effect of sleep deprivation | Impaired cognitive functions, increased stress, decreased alertness, and impaired athletic performance. |
| Benefits of sleep | Improved mood, increased alertness, improved memory, and better decision-making skills. |
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What You'll Learn
A few hours of sleep is better than none
Sleep is essential to health, and while the amount of sleep required varies from person to person, it is widely acknowledged that some sleep is better than none. Even a short nap can boost your alertness and mood, and relieve sleep pressure.
If you are deciding between getting a few hours of sleep and pulling an all-nighter, it is generally recommended to opt for some sleep. While the ideal amount of sleep for adults is 7-8 hours, getting a few hours of sleep is better than getting none at all. A 2023 study found that a 20-to-90-minute nap can reduce the negative impact on your athletic performance after a night of sleep loss. Similarly, a 20-minute nap can improve sleepiness and performance, and even a six-minute nap can improve your memory.
The first few hours of sleep are mostly deep sleep, which is when the body does repair work. REM sleep, which comes later, is what makes you feel like you slept well. If you consistently get only a few hours of sleep, you will eventually go through REM rebound and enter REM sleep directly instead of deep sleep. Thus, getting a few hours of sleep gives your brain time to reset, which is better than no sleep at all.
However, it is important to prioritize catching up on sleep when you can. While a few hours of sleep may be better than none in the short term, your mood and performance will only bounce back after multiple nights of recovery sleep.
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Sleep for 90 minutes to complete a sleep cycle
Sleep is a highly complicated process, and we are far from fully understanding its function. However, we do know that sleep is composed of several rounds of the sleep cycle, which is made up of four stages. These four stages can be divided into two categories: rapid eye movement (REM) and non-rapid eye movement (NREM).
NREM sleep is composed of three different stages. The higher the stage of NREM sleep, the harder it is to wake a person up. Stage 1, or N1, is when a person first falls asleep. This normally lasts for one to seven minutes, and the body and brain activities start to slow, although the body has not fully relaxed. During this stage, it is easy to wake someone up, but if they are not disturbed, they can quickly move into stage 2.
Stage 2 sleep, or N2, is when a person's body temperature drops while their heart rate and breathing continue to slow. This stage lasts for about 10 to 25 minutes during the first sleep cycle, and each N2 stage can become longer during the night. Typically, a person spends about half their sleep time in N2 sleep.
Stage 3 sleep is also known as N3 or deep sleep. During this stage, muscle tone, pulse, and breathing rate decrease even further as the body relaxes. Brain activity during this period has a distinctive pattern of delta waves, so this stage is sometimes called delta sleep or slow-wave sleep (SWS). Experts believe that this stage is critical for restorative sleep, allowing for bodily recovery and growth, as well as possibly strengthening the immune system and other key bodily processes.
Under normal circumstances, you do not enter a REM sleep stage until you have been asleep for about 90 minutes. As the night goes on, REM stages get longer, especially in the second half of the night. While the first REM stage may last only a few minutes, later stages can last for around an hour. In total, REM stages make up around 25% of sleep in adults. Sleep stages are important because they allow the brain and body to recuperate and develop.
The first sleep cycle is often the shortest, ranging from 70 to 100 minutes, while later cycles tend to fall between 90 and 120 minutes. Sleep cycles are around 90 minutes, and we tend to go through four to six cycles a night. If you need to wake up at 7 am, for example, counting back 7.5 hours (five sleep cycles) means your bedtime should be around 11:30 pm.
If you must choose between getting very little sleep and getting none, it is better to opt for some sleep, even if it is just for 1 or 2 hours. However, you should try to get at least 90 to 110 minutes of sleep to give your body enough time to complete a full sleep cycle and minimize grogginess when you wake up. Any sleep is better than none, but most adults should aim for at least 7 hours.
If you are facing the choice between getting 2 or 3 hours of sleep or voluntary sleep deprivation, it is important to remember that we naturally sleep in cycles. This means that if you wake up while in a deep stage of sleep, you will probably feel worse than if you hadn't slept at all. A 15-20 minute nap can give you a bit of rest and should allow you to wake up before entering deep sleep.
While 8 hours is generally recommended, what works best for you may vary from person to person, falling somewhere between 7 and 9 hours.
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Sleep pressure and tiredness are reduced with some sleep
Sleep pressure and tiredness are closely linked. Sleep pressure is an unconscious biological response that makes us want to sleep. It is influenced by factors such as light and dark, the environment, and how tired we are. When we are sleep-deprived, our bodies build up sleep pressure, making us feel tired and increasing our drive to sleep.
Getting some sleep, even as little as 1-2 hours, can help reduce sleep pressure and make us feel less tired. This is because a short sleep duration can provide enough time for our bodies to complete a full sleep cycle, which typically lasts 90-110 minutes. Completing a full sleep cycle can help reduce grogginess and improve our overall well-being.
The amount of sleep we get also affects our sleep pressure and tiredness. If we don't get enough sleep, we can become overtired, making it harder to fall asleep and leading to further tiredness. On the other hand, getting too much sleep during the day can lower our sleep drive, making it challenging to fall asleep at bedtime. Therefore, balancing sleep and awake time is crucial in managing sleep pressure and tiredness.
Additionally, other factors such as diet, exercise, stress, and underlying medical conditions can influence our tiredness levels. For example, a diet rich in nutrients from fruits, vegetables, and healthy protein sources can reduce fatigue and improve sleep quality. Regular exercise, even a 15-minute walk, can also increase energy levels and reduce overall fatigue. Managing stress through therapy or lifestyle changes can further help reduce tiredness caused by stress or anxiety.
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Alertness and mood are boosted by short naps
While sleep is a highly complex process that is not yet fully understood, some sleep is almost always better than none. Even a 20-minute nap can give you a boost, and 90 to 110 minutes is enough for your body to complete a full sleep cycle, reducing grogginess when you wake up.
Short naps, or "power naps", can be highly effective at boosting alertness and improving mood. Research has shown that a nap of 20 to 30 minutes can be restorative, leaving you refreshed rather than groggy. Longer than this, and you may fall into a deeper stage of sleep, resulting in temporary grogginess or "sleep inertia" when you wake. A study by NASA found that pilots who took 20- to 30-minute naps were over 50% more alert and over 30% more proficient at their jobs than pilots who didn't nap.
The ideal nap duration is between 20 and 40 minutes, and the ideal time for a nap is between 1 pm and 3 pm, when your body naturally experiences a dip in energy. A short nap will allow your body and mind to rest without entering the deeper stages of sleep, and can effectively increase alertness and focus.
While some people can function on less sleep due to a genetic mutation, most people need 7 to 8 hours of sleep a night to function optimally. If you frequently feel the need for a nap, it may be a sign of inadequate nighttime sleep or sleep apnea, so it's important to prioritize a good night's rest.
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Sleep loss impairs cognitive functions
Sleep is critical for the brain and plays an essential role in cognitive performance. While getting some sleep is better than none, sleep loss and deprivation can impair cognitive functions, including attention, memory, and decision-making abilities.
The effects of sleep loss on cognitive functions have been widely studied, and the results indicate adverse consequences. Sleep deprivation impairs attention and working memory, with individuals experiencing difficulties in vigilance and staying alert. Studies have also found that sleep loss negatively impacts other functions, such as long-term memory and decision-making. The ability to make rational decisions and social judgments is compromised due to a loss of mPFC functional connectivity and an increase in amygdala hyperlimbic reaction.
Additionally, sleep plays a vital role in memory consolidation, which is the process of storing and retaining memories. Both NREM (non-rapid eye movement) and REM sleep are important for memory consolidation. NREM sleep is associated with declarative memory, which includes basic facts and statistics, while REM sleep boosts procedural memory, helping us remember sequences of steps. Sleep deprivation disrupts these processes, leading to impaired memory consolidation and even the risk of forming false memories.
The specific brain areas affected by sleep loss have been explored using functional magnetic resonance imaging (fMRI) and positron emission tomography (PET). These studies suggest that sleep deprivation particularly impairs cognitive performances dependent on the prefrontal cortex, including higher functions such as language, executive functions, divergent thinking, and creativity. Furthermore, sleep deprivation impairs visuomotor performance, which is measured through tasks like digit symbol substitution and letter cancellation.
While the amount of sleep needed varies across individuals, with some people having a genetic mutation that allows them to function on less sleep, most adults should aim for at least 7 hours of sleep. However, even a short nap of 15 to 20 minutes can provide some rest and help reduce grogginess, especially if it occurs before entering deep sleep.
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Frequently asked questions
Yes, 3 hours of sleep is better than none. Even short naps can boost your alertness and mood.
A full sleep cycle typically takes 90 to 110 minutes to complete.
Getting some sleep can help improve your mood, energy levels, focus, and decision-making skills. It also gives your brain time to reset itself.
Not getting enough sleep can lead to increased stress, impaired cognitive functions, and a negative impact on your mood, energy levels, focus, and decision-making skills.
Yes, the amount of sleep people need varies. While most people need around 7-8 hours of sleep, about 5% of the population has a genetic mutation that allows them to function properly on less sleep.
