It's almost always better to get 2 hours of sleep than to pull an all-nighter, as even short rest improves alertness, memory, and mood, whereas zero sleep severely impairs cognitive function, making tasks like studying ineffective and increasing risks of mistakes, illness, and accidents. A brief nap (even 90 minutes for a full sleep cycle) offers benefits, reducing stress hormones and improving performance compared to total sleep deprivation, which mimics alcohol impairment.
Sleeping beyond the minimum 90-minute cycle may mean you fall deeper into your sleep cycle and will find it much harder to wake up. The best answer to this question is that some sleep is always better than none. Trying to get in a power nap or achieving that full 90-minute cycle is better for you than no sleep at all.
The koala is famous for sleeping around 20-22 hours a day, which is about 90% of the day, due to their low-energy diet of eucalyptus leaves that requires extensive digestion. Other extremely sleepy animals include the sloth (up to 20 hours) and the brown bat (around 20 hours), with some snakes like the ball python also sleeping up to 23 hours daily.
The 3-2-1 bedtime method is a simple sleep hygiene strategy: stop eating 3 hours before bed, stop working 2 hours before bed, and stop using screens (phones, tablets, TVs) 1 hour before sleep, helping your body transition to rest by reducing stimulants and digestive load for better sleep quality. A more detailed version adds 10 hours (no caffeine) and 0 (no snoozing) for a 10-3-2-1-0 rule.
Interrupted sleep is harmful and often produces deficits comparable to partial sleep loss; it is not universally as bad as an entire night without sleep, but chronic or severe fragmentation can produce similar cognitive, emotional and health consequences over time.
If lying down without sleeping feels beneficial, then there isn't necessarily harm. That's unless wanting but being unable to sleep is making you frustrated and even more awake. Sleep experts suggest creating a strong association between bedroom and sleep, not bedroom and wakefulness.
You can sleep for six hours and take a nap, but sleeping for longer at night is better as sleep works best when it's uninterrupted. However, if you can't get enough sleep at night, sleeping for six hours and taking a nap can help you catch up on lost sleep and boost your energy levels.
Our circadian rhythm functions by light and dark cycles and therefore an ideal sleep time is 10pm – 6am give or take ½ an hour either way so a full 8 hours of sleep is achieved each night. Even if you are retired or not working, this is an essential component of good sleeping habits.
Signs of poor core sleep (deep, restorative sleep) include waking up foggy, daytime fatigue/energy crashes, poor concentration, irritability, frequent illness, memory issues, and mood swings, indicating your brain and body aren't fully repairing and consolidating memories. You might also experience increased sugar cravings, slow muscle recovery, and a weakened immune system.
Among the most rested countries surveyed by Sleep Cycle, an app that tracks how much shuteye people are getting, New Zealand comes top with the average Kiwi clocking up in excess of 7.5 hours per night. Finland, the Netherlands, Australia, the UK and Belgium all rank highly for sleep, too, with Ireland close behind.
The answer is “probably.” Research has shown that many animals experience a sleep phase similar to humans known as REM (Rapid Eye Movement) sleep, which is closely associated with dreaming. This phase is characterized by increased brain activity and is when most vivid dreams occur.
🐌 Did You Know this amazing animal fact? A snail can sleep for up to 3 years! Yes, some snails can hibernate or go into deep sleep to survive harsh weather.
So no, having your eyes closed in bed does not count as sleep, but it's not like it's not beneficial either. Quiet wakefulness is an intermediary step for all of us to get to sleep on a healthy schedule, unless we are accustomed to being so exhausted we fall asleep within seconds of laying down.
Drinks to help you sleep
Research suggests that oversleeping can make people groggy and cognitively impaired. Studies suggest oversleeping is associated with increased risks of cardiovascular disease, diabetes and having obesity as much as undersleeping because toxins and inflammatory markers build up.
Gen Z's lifestyle has dramatically shifted bedtime patterns compared to previous generations. Many young people go to bed extremely late, often past midnight, which creates a misalignment between their biological clock and societal expectations.
The Sleep Rule: 10-3-2-1-0. 10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work.
A prime example is the box breathing technique, famously used by the Navy Seals, known as the 4-4-4-4 method. This simple yet effective method involves a cycle of inhaling for 4 seconds, holding the breath for 4 seconds, exhaling for 4 seconds, and then pausing for 4 seconds before the next inhalation.
According to former Navy Seal Jocko Willink, a mere 8-minute nap is the perfect amount for a mid-day rest.
Yes, individuals with ADHD are more likely to take naps during the day due to daytime sleepiness. This can impact people of all ages, and because ADHD impairs brain activity regulation, sleep patterns are difficult to form and maintain.
For most of human history, a continuous eight-hour snooze was not the norm. Instead, people commonly slept in two shifts each night, often called a "first sleep" and "second sleep."
After 3 days of sleep restriction of 4–6 hours, some of the subjects exhibited the same decreased reaction times and cognitive dysfunction as displayed in subjects that had been observed in testing total sleep deprivation.