Evie Summers
Getting a good night's sleep is important for your health and overall quality of life. However, for many people, achieving uninterrupted sleep is a challenge. So, is broken sleep better than no sleep? Research suggests that interrupted sleep may be more natural than uninterrupted sleep. In preindustrial times, people typically slept in two bouts, which they referred to as first sleep and second sleep. Animals that are active during the day, such as chimpanzees and giraffes, also sleep at night in two distinct bouts. While broken sleep may be more natural, it can still have negative consequences. People who experience interrupted sleep regularly tend to view their sleep quality as poor and may suffer from decreased mental sharpness, focus, and attention span. Additionally, broken sleep can affect mood, with interrupted sleepers reporting a decline in positive feelings. However, when choosing between very little sleep and no sleep, it is better to opt for some sleep, even if it's just for a couple of hours.
| Characteristics | Values |
|---|---|
| Interrupted sleep vs. short sleep | Interrupted sleep has a stronger effect on dampening positive mood than it does on increasing negative emotions. |
| Interrupted sleep | May be the more natural sleep pattern, as it was the norm before artificial illumination. |
| Short sleep | May be better than no sleep, as it gives the body time to complete a full sleep cycle. |
| Interrupted sleep | Can cause difficulty concentrating and a slower reaction time. |
| Interrupted sleep | May lead to trouble remembering things, especially what was learned the day before. |
| Interrupted sleep | May cause a drop in positive mood and an increase in crankiness, anger, and depression. |
| Interrupted sleep | Can weaken the immune system, making it harder to fight off infections and reduce inflammation. |
| Interrupted sleep | May be caused by various factors, such as a snoring partner or racing thoughts. |
| Short sleep | May increase the risk of falling asleep at the wheel by 260% compared to getting 7 to 9 hours of sleep. |
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What You'll Learn
Broken sleep may be the natural sleep pattern
While interrupted sleep can negatively impact your mood and cognitive abilities, some research suggests that broken sleep may be the natural sleep pattern.
In pre-industrial times, people typically slept in two bouts, which they called "first sleep" and "second sleep". These sleep periods were more closely tied to sunset and sunrise than they are now. The second bout of sleep was usually lighter than the first, with less deep sleep and more REM sleep.
Many animals that are active during the day, such as chimpanzees, chipmunks, and giraffes, also sleep at night in two distinct bouts separated by several hours. This suggests that interrupted or segmented sleep may be natural for humans as well.
Modern humans may be unique among animals in the extent to which their sleep is consolidated. Our current sleep pattern, in which we fall asleep rapidly and expect to sleep uninterrupted for 7 or 8 hours, may be an artifact of both chronic sleep deprivation and artificial light.
While broken sleep may be more natural, it is important to note that consistently interrupted sleep can have negative consequences for your health and overall quality of life. It can impact your mood, memory, immune system, and ability to focus and make decisions.
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Interrupted sleep can negatively impact your mood
Additionally, interrupted sleep has been linked to mood disorders such as depression and anxiety. The link between interrupted sleep and depression has been supported by various studies, indicating a stronger correlation between interrupted sleep and depressed mood compared to reduced total hours of continuous sleep. This suggests that the impact of interrupted sleep on mood can accumulate over time, with consecutive days of disrupted sleep potentially worsening the effect.
The impact of interrupted sleep on mood may also be influenced by individual factors such as age, stress, and lifestyle. For example, stress is a significant contributor to insomnia, which can further exacerbate the negative impact on mood. Furthermore, interrupted sleep can lead to daytime sleepiness, cognitive decline, and health risks, all of which can contribute to a negative mood.
While the quantity of sleep is important, sleep continuity, or the ability to avoid interrupted sleep, is also critical for maintaining a positive mood. People who maintain a normal bedtime but wake up frequently throughout the night are more likely to experience a decline in their mood compared to those who simply go to bed later and have a shorter sleep duration. Therefore, it is essential to optimize sleep routines and environments to prevent sleep interruptions and maintain a positive mood.
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Lack of sleep can affect your immune system
A good night's sleep is essential for maintaining good health and well-being. Sleep plays a vital role in regulating our immune system, and lack of sleep or sleep deprivation can have detrimental effects on our body's ability to fight off diseases.
Sleep deprivation has been linked to an increased risk of immune-related diseases. Studies have shown that sleep loss and mistimed sleep can lead to significant changes in gene expression, affecting various biological processes. For instance, sleep deprivation can alter the circadian rhythm of leukocytes, leading to immune deregulation and increased inflammation in the body. This can have far-reaching consequences, including endothelial dysfunction, which is an early marker of atherosclerosis, a condition that affects the arteries.
Additionally, sleep deprivation has been associated with the induction of inflammation in the brain and disorders of systemic innate and adaptive immunity. While the relationship between sleep deprivation and inflammation in Alzheimer's disease is mostly speculative, it highlights the potential long-term impacts of chronic sleep deprivation on brain health.
The impact of sleep deprivation on our immune system is evident in our increased susceptibility to illnesses. Dr. Yvonne Chu, a sleep medicine specialist, notes that those who consistently get less than seven hours of sleep per night are three times more likely to develop the common cold compared to those who get eight hours or more. Furthermore, vaccine studies have shown that individuals who sleep less produce fewer antibodies in response to certain vaccines, such as influenza, hepatitis A, and hepatitis B.
Therefore, it is crucial to prioritize consistent, good-quality sleep to maintain a healthy immune system. While occasional interruptions in sleep may occur, it is essential to address chronic sleep issues to mitigate the negative impacts on our immune function and overall health.
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A short sleep is better than no sleep
When you don't get enough sleep, your drowsiness will worsen until you finally get some rest. Sleep pressure is a feeling of tiredness that gets stronger the longer you stay awake. So, if you can grab even a short sleep, you can relieve some of that sleep pressure.
A short sleep can also be better for your mood than no sleep. While interrupted sleep and short sleep both result in a drop in positive mood after the first night, short sleepers' moods tend to stay at about the same level on subsequent nights, whereas interrupted sleepers' moods continue to decline.
Historically, before artificial illumination was widely used, people typically slept in two bouts, which they called "first sleep" and "second sleep." The second bout of sleep was usually lighter than the first, with more REM sleep. Many animals that are active during the day, such as chimpanzees, chipmunks, and giraffes, also sleep at night in two distinct bouts separated by several hours. So, if you're struggling to get a full night's sleep, remember that a short sleep can still provide some benefits.
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Sleep deprivation can impair your judgement
Sleep is crucial for our well-being and health. However, in today's fast-paced world, sleep deprivation is becoming increasingly common. So, is broken sleep better than no sleep? While both are detrimental to your health, interrupted sleep may have a more adverse impact on your mood and emotions.
The Impact of Sleep Deprivation on Judgement
Sleep deprivation can significantly impair your judgement and decision-making abilities. Here's how:
Impaired Emotional Regulation
Sleep deprivation doesn't just make you feel awful; it also impairs your ability to regulate emotions effectively. This can lead to an increased risk of infections and a worsening of mental health symptoms, such as anxiety and depression. Additionally, disrupted sleep patterns may have a more significant impact on dampening positive emotions than on increasing negative ones.
Cognitive Impairment
Lack of sleep can cause immediate and short-term cognitive impairment, affecting your attention, concentration, and memory. Both NREM and REM sleep are essential for memory consolidation, and sleep deprivation disrupts this process, making it harder to recall information. It can also increase the risk of forming false memories.
Moral Judgement
Research has found that sleep deprivation affects moral judgement. A study conducted by Dr. William D.S. Killgore and colleagues at the Walter Reed Army Institute of Research showed that participants had greater difficulty making moral judgements and deciding upon a course of action after 53 hours of continuous wakefulness. This suggests that sleep loss disrupts the integration of emotion and cognition, making it harder to navigate morally complex situations.
Health Risks
Sleep deprivation can have serious health consequences. It can increase your risk of developing neurological conditions such as Alzheimer's and dementia. Additionally, it can worsen physical health issues and increase your susceptibility to infections.
In conclusion, sleep deprivation has far-reaching effects on our judgement and decision-making abilities. It impairs our emotional regulation, cognition, and moral judgement, highlighting the importance of prioritizing healthy sleep habits for overall well-being.
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Frequently asked questions
Broken sleep is better than no sleep. Even a 20-minute nap is better than no sleep at all. However, getting 90 to 110 minutes of sleep is ideal, as it gives your body enough time to complete a full sleep cycle.
People who experience broken sleep are more likely to be cranky, angry, and depressed than those who sleep through the night. Broken sleep can also affect your immune system, making it harder for your body to fight off infections and reduce inflammation.
There can be many causes of broken sleep, from a snoring sleep partner to your own racing thoughts.
To prevent broken sleep, you can practice good sleep hygiene. This includes going to bed and waking up at the same time every day, avoiding caffeine, and not exercising after 6 pm.
