Sometimes you’re so busy that sleep is the first thing you have to sacrifice. Deadlines pile up, planning runs out, and before you know it, it’s already 3am. That’s when the question arises: is there any point in getting those last two hours of sleep, or should you just skip the night altogether? Yes, even a little sleep is better than no sleep. But why exactly? And what happens to your body when you don’t sleep at all?

What Happens to Your Body When You Don't Sleep?

While you’re awake, your body produces a hormone called adenosine . This hormone causes your brain and body to gradually tire, making you less and less alert. Think of a computer running overtime without a moment to cool down. The longer you stay awake, the more adenosine builds up in your brain, making it harder for you to think, talk, and even function. Eventually, your body can literally lose control and simply fall asleep, even when you don’t mean to. The only way to effectively break down adenosine is to fall into a deep sleep. This is why even a short sleep is essential for your body to restore balance.

Why 2 Hours of Sleep is Better Than No Sleep

A few hours of sleep can have great benefits. For example, from eight to ten at night, you are in exactly the right phase of the circadian rhythm . This is your body's internal clock that regulates your sleep and wake cycles. During the first sleep cycle, and especially in the first two hours, you enter a deep sleep . This is the phase in which your adenosine is broken down the fastest. After two hours of sleep, you have already removed more than fifty percent of the built-up adenosine.

This means that after a short sleep you have already worked off a large part of your fatigue. You may not feel fully rested, but your brain is better able to function again than if you had pulled an all-nighter.

What happens when you don't sleep at all?

If you choose not to sleep at all, the amount of adenosine builds up further, which drastically reduces your mental and physical performance. This can lead to mistakes, uncoordinated behavior and, in extreme cases, microsleeps where you fall asleep for a few seconds without realizing it. This can be especially dangerous if you have to drive or operate machinery, for example. In addition, your short-term memory is affected, and you are less able to process new information or make decisions.

The Benefits of Resting, Even When You Can't Sleep

Although sleeping is preferable, resting without sleeping can also have a positive effect. By simply relaxing and closing your eyes, you reduce the activity of your brain, allowing your body and mind to recover somewhat. It may not be the same as real sleep, but it is certainly better than nothing. For many people who do not have time for a full night’s rest, this can already help to reduce the worst symptoms of fatigue.

Then of course there is always coffee. While caffeine will keep your adenosine levels down temporarily, it is only a stopgap measure. Eventually your body will need sleep to fully work off the fatigue that has built up.

What can you do to make your short nights as effective as possible?

If you know you have limited time to sleep, there are a few things you can do to make sure you use those few hours of sleep as effectively as possible:

1. Sleep in the evening – as previously mentioned by Kerkhof, sleeping between 8:00 and 10:00 PM is an optimal time in your circadian rhythm. This helps you get into a deep sleep faster.

2. Avoid caffeine before bed – While caffeine can keep you alert, it can also disrupt your sleep. Try to avoid caffeine for at least four to six hours before bed.

3. Optimize your sleep environment – ​​make sure your room is dark and cool, and avoid bright lights and screens before going to bed.

4. Short power nap – if you know you have a long night ahead of you, a short 20-30 minute power nap during the day can help improve your alertness.

The Importance of Sleep in the Long Term

While skipping sleep every now and then may seem inevitable, it’s important to remember that long-term sleep deprivation can have detrimental effects on your health. It increases your risk of heart disease, stroke, and mental health conditions like depression. Your immune system will function less effectively, making you more susceptible to illness. That’s why it’s always best to maintain healthy sleep patterns, even during busy times.

Get those two hours of sleep!

If you have a choice between two hours of sleep or no sleep at all, the choice is easy, even a short sleep can make a world of difference. You break down a large part of the accumulated adenosine, which allows your brain and body to function better again. While it is not a replacement for a full night's sleep, it does help you get through the day without feeling completely exhausted.

Have you ever skipped a night? And did you feel a difference when you finally got a few hours of sleep?