{"id":6637,"date":"2026-09-28T06:07:00","date_gmt":"2026-09-28T06:07:00","guid":{"rendered":"https:\/\/bioprofile.com\/?p=6637"},"modified":"2026-10-01T18:39:25","modified_gmt":"2026-10-01T18:39:25","slug":"sleep-deprivation-effects-short-nights","status":"publish","type":"post","link":"https:\/\/bioprofile.com\/en\/sleep-deprivation-effects-short-nights\/","title":{"rendered":"The effects of sleep deprivation: what short nights do to attention, memory, mood and driving"},"content":{"rendered":"\n<article class=\"wp-block-group bp-blog is-layout-flow wp-block-group-is-layout-flow\">\n\n<link rel=\"preconnect\" href=\"https:\/\/fonts.googleapis.com\">\n<link rel=\"preconnect\" href=\"https:\/\/fonts.gstatic.com\" crossorigin>\n<link rel=\"stylesheet\" href=\"https:\/\/fonts.googleapis.com\/css2?family=Poppins:wght@300;400;500;600;700&#038;display=swap\">\n<style id=\"bp-blog-design\">\n.bp-blog {\n  --bp-ink: #212527; --bp-teal: #005859; --bp-teal-deep: #006B62; --bp-emerald: #228A62;\n  --bp-green: #7CA74D; --bp-lime: #B7CB33; --bp-lime-soft: #B7CB3329; --bp-green-aa: #4F6B28;\n  --bp-beige: #EDEAE5; --bp-sand: #DBD4CB; --bp-pale-teal: #D9E6E6; --bp-white: #FFFFFF;\n  --bp-foot: #6b6b6b;\n  --bp-font: 'Poppins','Segoe UI',Arial,sans-serif;\n  --bp-fs-h1: 40px; --bp-fs-h2: 29px; --bp-fs-h3: 21px; --bp-fs-body: 17px;\n  --bp-fs-lead: 19px; --bp-fs-small: 14px; --bp-fs-foot: 13px; --bp-fs-btn: 17px;\n  --bp-lh-body: 1.75;\n  --bp-s-2: 8px; --bp-s-3: 12px; --bp-s-4: 16px; --bp-s-5: 24px; --bp-s-6: 32px;\n  --bp-s-7: 44px; --bp-s-8: 72px;\n  --bp-measure: 875px; --bp-prose: 875px; --bp-side: 40px; --bp-portrait: 132px;\n  --bp-radius-card: 20px; --bp-radius-btn: 10px; --bp-radius-chip: 999px;\n  --bp-shadow: 0 10px 30px rgba(0,88,89,0.10); --bp-shadow-soft: 0 2px 10px rgba(0,88,89,0.06);\n  font-family: var(--bp-font); font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  color: var(--bp-ink); background: var(--bp-white); -webkit-font-smoothing: antialiased;\n}\n.bp-blog, .bp-blog * { box-sizing: border-box; }\n.bp-blog p, .bp-blog li, .bp-blog h1, .bp-blog h2, .bp-blog h3, .bp-blog a, .bp-blog td,\n.bp-blog th, .bp-blog cite { overflow-wrap: break-word; min-width: 0; }\n.bp-blog h1, .bp-blog h2, .bp-blog h3 { text-wrap: balance; }\n.bp-blog p, .bp-blog li { text-wrap: pretty; }\n\/* WordPress core's flow layout puts 24px above every child after the first; inside\n   a grid or a flex row that is a misalignment (measured on the scan pages 2026-08-21) *\/\n.bp-blog .bp-blog-author > *, .bp-blog .bp-blog-related > *, .bp-blog .bp-blog-verify > * { margin-block: 0; }\n\n\/* --- sections: one column, the article measure, the section rhythm ------------ *\/\n.bp-blog-sec { position: relative; background: var(--bp-white); margin-block: 0;\n  padding-block: var(--bp-s-7);\n  padding-inline: max(var(--bp-side), calc((100% - var(--bp-measure)) \/ 2)); }\n.bp-blog-sec > *:last-child { margin-block-end: 0; }\n.bp-blog-sec > p, .bp-blog-sec > ul, .bp-blog-sec > ol, .bp-blog-sec > .wp-block-quote,\n.bp-blog-sec > .bp-blog-faq-item, .bp-blog-sec > .bp-blog-takeaways, .bp-blog-sec > .bp-blog-toc,\n.bp-blog-sec > .bp-blog-refs, .bp-blog-sec > .bp-blog-srclead { max-width: var(--bp-prose); }\n.bp-blog-sec--head { padding-block: var(--bp-s-7) 0; }\n.bp-blog-sec--body { padding-block: var(--bp-s-6) var(--bp-s-7); }\n.bp-blog-sec--beige { background: var(--bp-beige); }\n.bp-blog-sec--wash { background: linear-gradient(180deg, #B7CB331A 0%, #B7CB330D 100%), #FFFFFF; }\n.bp-blog-sec--tight { padding-block: var(--bp-s-6); }\n\/* A COLOURED SECTION IS A PANEL, so it carries the panel radius. Measured on the\n   live site 2026-08-28 rather than chosen: bioprofile.com's own coloured blocks\n   come in two families, full-bleed strips (w=1440 edge to edge, radius 0, 40px\n   side padding) and inset panels (the lime block w=677 and the sand block w=576,\n   both radius 16px). Ours cannot be the first: the theme's content wrapper is\n   1140px, so a coloured section here stops 150px short of the screen on both\n   sides and reads as an inset panel with square corners, which is the thing the\n   operator saw. So it takes the panel treatment. The radius is this template's\n   own --bp-radius-card (20px, shared with the scan pages) rather than the site's\n   16px, so the page carries ONE panel radius instead of a third value.\n   The small vertical margin is what lets the corners read where two coloured\n   panels stack (the CTA, the FAQ wash and the sources beige run consecutively). *\/\n.bp-blog .bp-blog-sec--beige, .bp-blog .bp-blog-sec--wash, .bp-blog .bp-blog-cta {\n  border-radius: var(--bp-radius-card); margin-block: var(--bp-s-3); }\n.bp-blog-sec--foot { padding-block: var(--bp-s-5) var(--bp-s-7); border-top: 1px solid var(--bp-sand); }\n.bp-blog .bp-blog-rule { height: 6px; border: 0; margin-block: 0; max-width: none;\n  background: linear-gradient(90deg, #005859 0%, #006B62 38%, #228A62 66%, #B7CB33 100%); }\n\n\/* --- core blocks by element ------------------------------------------------- *\/\n.bp-blog p { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body); margin-block: 0 var(--bp-s-5); }\n.bp-blog h1 { font-size: var(--bp-fs-h1); font-weight: 700; line-height: 1.22; letter-spacing: -0.01em;\n  margin-block: 0 var(--bp-s-4); color: var(--bp-ink); max-width: var(--bp-measure); }\n.bp-blog h2 { font-size: var(--bp-fs-h2); font-weight: 700; line-height: 1.3; letter-spacing: -0.01em;\n  color: var(--bp-ink); margin-block: var(--bp-s-4) var(--bp-s-4); padding-block-start: var(--bp-s-4);\n  position: relative; max-width: var(--bp-prose); }\n.bp-blog h2::before { content: \"\"; position: absolute; top: 0; left: 0; width: 56px; height: 4px;\n  border-radius: 2px; background: var(--bp-lime); }\n.bp-blog h3 { font-size: var(--bp-fs-h3); font-weight: 700; line-height: 1.35; color: var(--bp-teal);\n  margin-block: var(--bp-s-2) var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog ul, .bp-blog ol { font-size: var(--bp-fs-body); line-height: var(--bp-lh-body);\n  margin-block: 0 var(--bp-s-5); padding-left: var(--bp-s-5); }\n.bp-blog li { margin-block-end: var(--bp-s-2); }\n.bp-blog a { color: var(--bp-teal); text-decoration: underline; text-underline-offset: 2px; }\n.bp-blog a:hover { color: var(--bp-green); }\n.bp-blog strong { font-weight: 600; }\n.bp-blog .wp-block-quote { border-left: 4px solid var(--bp-lime); margin: 0 0 var(--bp-s-5);\n  padding: var(--bp-s-2) 0 var(--bp-s-2) var(--bp-s-5); font-style: normal; }\n.bp-blog .wp-block-quote p { margin-block: 0 var(--bp-s-2); }\n.bp-blog .wp-block-quote cite { font-size: var(--bp-fs-small); color: var(--bp-foot); font-style: normal; }\n.bp-blog .wp-block-table { margin: 0 0 var(--bp-s-5); overflow-x: auto; }\n.bp-blog .wp-block-table table { border-collapse: collapse; width: 100%; font-size: var(--bp-fs-small); }\n.bp-blog .wp-block-table th, .bp-blog .wp-block-table td { border: 1px solid var(--bp-sand);\n  padding: var(--bp-s-2) var(--bp-s-3); text-align: left; vertical-align: top; }\n.bp-blog .wp-block-table th { background: var(--bp-beige); font-weight: 600; }\n.bp-blog .wp-block-image { margin: 0 0 var(--bp-s-5); }\n.bp-blog .wp-block-image img { display: block; width: 100%; height: auto;\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-image figcaption { font-size: var(--bp-fs-foot); line-height: 1.6; color: var(--bp-foot);\n  text-align: left; margin-block: var(--bp-s-2) 0; }\n.bp-blog .wp-block-separator { border: 0; border-top: 1px solid var(--bp-sand); margin-block: var(--bp-s-6); }\n\n\/* --- buttons: two classes so core's own rule cannot win ------------------------ *\/\n.bp-blog .wp-block-buttons { display: flex; justify-content: flex-start; margin-block: 0 var(--bp-s-3); }\n.bp-blog .wp-block-button__link { display: inline-flex; align-items: center; justify-content: center;\n  min-height: 52px; background: var(--bp-teal); color: var(--bp-white); font-size: var(--bp-fs-btn);\n  font-weight: 700; line-height: 1.2; border-radius: var(--bp-radius-btn); padding: 15px 40px;\n  text-decoration: none; transition: background 250ms ease; box-shadow: var(--bp-shadow); }\n.bp-blog .wp-block-button__link:hover { background: var(--bp-green); color: var(--bp-white); }\n\n\/* --- the head: category, title, the meta line, the picture ------------------- *\/\n.bp-blog .bp-blog-eyebrow { font-size: 15px; font-weight: 600; letter-spacing: 0.08em;\n  text-transform: uppercase; margin-block: 0 var(--bp-s-3); }\n.bp-blog .bp-blog-eyebrow a { color: var(--bp-green-aa); text-decoration: none; }\n.bp-blog .bp-blog-eyebrow a:hover { text-decoration: underline; }\n.bp-blog .bp-blog-meta { font-size: var(--bp-fs-small); line-height: 1.6; color: var(--bp-foot);\n  margin-block: 0 var(--bp-s-5); max-width: var(--bp-measure); }\n.bp-blog .bp-blog-meta a { color: var(--bp-foot); }\n\/* A text link is a thumb target of at least 44px (T332b). 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The reference marks carry the same box in their own rule. *\/\n.bp-blog .bp-blog-eyebrow a, .bp-blog .bp-blog-ctamicro a, .bp-blog .bp-blog-authormeta a,\n.bp-blog .bp-blog-refs a, .bp-blog .bp-blog-sec--body p > a, .bp-blog .bp-blog-faq-item p > a {\n  display: inline; padding-block: calc(23px - 0.7em); -webkit-box-decoration-break: clone;\n  box-decoration-break: clone; }\n.bp-blog .bp-blog-hero { margin: 0; max-width: var(--bp-measure); }\n.bp-blog .bp-blog-hero img { aspect-ratio: 1200 \/ 630; object-fit: cover; }\n.bp-blog .bp-blog-lead { font-size: var(--bp-fs-lead); line-height: 1.65; }\n\n\/* --- the key takeaways box, near the top --------------------------------------- *\/\n.bp-blog .bp-blog-takeaways { background: var(--bp-beige); border-radius: var(--bp-radius-card);\n  box-shadow: inset 5px 0 0 var(--bp-teal); padding: var(--bp-s-5) var(--bp-s-5) var(--bp-s-5) var(--bp-s-6);\n  margin-block: 0 var(--bp-s-6); }\n.bp-blog .bp-blog-takeaways > * { margin-block: 0; max-width: none; }\n.bp-blog .bp-blog-takeaways h2 { font-size: 15px; font-weight: 700; letter-spacing: 0.08em;\n  text-transform: uppercase; color: var(--bp-green-aa); padding-block-start: 0; margin-block: 0 var(--bp-s-3); }\n.bp-blog .bp-blog-takeaways h2::before { display: none; }\n.bp-blog .bp-blog-takeaways ul { padding-left: 20px; }\n.bp-blog .bp-blog-takeaways li { font-weight: 500; margin-block-end: var(--bp-s-2); }\n.bp-blog .bp-blog-takeaways li:last-child { margin-block-end: 0; }\n\n\/* --- the table of contents ------------------------------------------------------ *\/\n.bp-blog .bp-blog-toc { border: 1px solid var(--bp-sand); border-radius: var(--bp-radius-card);\n  padding: var(--bp-s-4) var(--bp-s-5); margin-block: 0 var(--bp-s-6); background: var(--bp-white); }\n.bp-blog .bp-blog-toc > * { margin-block: 0; max-width: none; }\n.bp-blog .bp-blog-toclabel { font-size: 13px; font-weight: 700; letter-spacing: 0.08em;\n  text-transform: uppercase; color: var(--bp-green-aa); margin-block: 0 var(--bp-s-2); 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overflow-wrap: anywhere; }\n\n\/* --- the author card (the scan pages' card, three zones) ------------------------- *\/\n.bp-blog .bp-blog-author { display: grid;\n  grid-template-columns: var(--bp-portrait) minmax(0, 220px) minmax(0, 1fr);\n  grid-template-areas: \"photo id bio\" \"meta meta meta\"; gap: var(--bp-s-5) var(--bp-s-6);\n  align-items: start; background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: var(--bp-shadow-soft);\n  padding: var(--bp-s-5); margin-block: 0 var(--bp-s-4); max-width: none; }\n.bp-blog .bp-blog-author > .wp-block-image { grid-area: photo; margin: 0; width: var(--bp-portrait); }\n.bp-blog .bp-blog-author .wp-block-image img { aspect-ratio: 1 \/ 1; object-fit: cover;\n  object-position: 50% 12%; width: var(--bp-portrait); height: var(--bp-portrait); border-radius: 50%;\n  background: var(--bp-pale-teal); border: 2px solid var(--bp-lime); box-shadow: none; }\n.bp-blog .bp-blog-authorid { grid-area: id; 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}\n}\n\n\/* --- verified by: exists only for a real, confirmed verifier ------------------- *\/\n.bp-blog .bp-blog-verify { background: var(--bp-white); border: 1px solid var(--bp-sand);\n  border-radius: var(--bp-radius-card); box-shadow: inset 5px 0 0 var(--bp-lime), var(--bp-shadow-soft);\n  padding: var(--bp-s-4) var(--bp-s-5) var(--bp-s-4) var(--bp-s-6); margin-block: 0 var(--bp-s-4); }\n.bp-blog .bp-blog-verify > * { margin-block: 0 var(--bp-s-2); max-width: none; }\n.bp-blog .bp-blog-verify-name { font-size: 18px; font-weight: 700; }\n.bp-blog .bp-blog-verify-cred { font-size: var(--bp-fs-small); color: var(--bp-foot); }\n\/* T332, Jesse 2026-09-17: a SMALL box at the top, under the introduction *\/\n.bp-blog .bp-blog-verify--top { display: grid; grid-template-columns: 56px 1fr; column-gap: 14px;\n  align-items: center; padding: 12px 16px; margin-block: var(--bp-s-3); max-width: var(--bp-prose); }\n.bp-blog .bp-blog-verify--top > * { margin: 0; }\n.bp-blog .bp-blog-verify--top .wp-block-image { grid-row: span 3; 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Volwassenen die op 6 uur of minder per nacht werden gehouden, 14 nachten lang, eindigden met tekorten die overeenkwamen met tot 2 nachten volledig wakker blijven, terwijl de eigen score voor slaperigheid na de eerste dagen nauwelijks veranderde.\"\n          }\n        },\n        {\n          \"@type\": \"Question\",\n          \"name\": \"Hoe haal je een slaaptekort in?\",\n          \"acceptedAnswer\": {\n            \"@type\": \"Answer\",\n            \"text\": \"Langzaam. Na 10 dagen waarin de slaap met 30% van de eigen slaapbehoefte werd ingekort, bracht 7 dagen inhaalslaap alleen de gemiddelde reactietijd op de Stroop-taak terug op het beginniveau, terwijl de nauwkeurigheid op de taak, de EEG-maten en de rust- en activiteitspatronen daar allemaal nog onder bleven. 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That matters, because sleep deprivation has effects that stack up faster than the feeling of sleepiness does: in the best measured experiment, scored sleepiness levelled off while performance kept falling.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> <a href=\"https:\/\/bioprofile.com\/en\/sleep-test\/\">The BioProfile sleep scan<\/a> gives you an indication of where you stand today in the area of sleep, as one of the 11 health areas the full scan assesses. This is not a diagnosis. It is insight, to see where you stand today and to help you make better choices in your food and lifestyle. What this scan does not do: point out a cause or make a diagnosis. Only a doctor can do that.<\/p>\n\n\n\n<div class=\"wp-block-group bp-blog-verify bp-blog-verify--top is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/bp-verifier-sonia-s-ba5acddf.jpg\" alt=\"Portrait of Sonia Sanz Mu\u00f1oz\" class=\"wp-image-5760\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/bp-verifier-sonia-s-ba5acddf.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/bp-verifier-sonia-s-ba5acddf-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/09\/bp-verifier-sonia-s-ba5acddf-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<p class=\"bp-blog-verify-name wp-block-paragraph\">Verified by Sonia Sanz Mu\u00f1oz, PhD<\/p>\n\n\n\n<p class=\"bp-blog-verify-cred wp-block-paragraph\">PhD from the University of Wollongong<\/p>\n\n\n\n<p class=\"bp-blog-verify-date wp-block-paragraph\">Checked on 28 September 2026<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-takeaways is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">In short<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n<li>Two weeks of 6 hours a night left healthy adults performing as if up to 2 nights without sleep lay behind them, while their own feeling of sleepiness barely changed.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/li>\n\n\n<li>Across 154 experiments, short nights, broken nights and a whole night awake all gave lower positive mood and more anxiety complaints.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/li>\n\n\n<li>A sleep scan gives you a picture of your own sleep over the past two weeks and a baseline. It is not a diagnosis.<\/li>\n\n<\/ul>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-toc is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-toclabel wp-block-paragraph\">Contents<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n\n<li><a href=\"#hoe-kort-is-kort-en-hoe-gewoon-het-is\">How short is short, and how common it is<\/a><\/li>\n\n\n<li><a href=\"#slaaptekort-gevolgen-voor-je-aandacht\">The effects of sleep deprivation on your attention<\/a><\/li>\n\n\n<li><a href=\"#slaaptekort-gevolgen-psychisch-geheugen-en-stemming\">The mental effects of sleep deprivation: memory and mood<\/a><\/li>\n\n\n<li><a href=\"#wat-slaaptekort-doet-achter-het-stuur\">What sleep deprivation does behind the wheel<\/a><\/li>\n\n\n<li><a href=\"#wat-inhaalslaap-teruggeeft\">What catch-up sleep gives back<\/a><\/li>\n\n\n<li><a href=\"#wanneer-je-naar-de-huisarts-gaat\">When to see your GP<\/a><\/li>\n\n\n<li><a href=\"#samengevat\">In summary<\/a><\/li>\n\n\n<li><a href=\"#veelgestelde-vragen\">Frequently asked questions<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"hoe-kort-is-kort-en-hoe-gewoon-het-is\">How short is short, and how common it is<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Most adults sleep 7 to 9 hours a night, and 7 or 8 hours at an older age.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> In pooled data from 1.1 million people in the Netherlands, the United Kingdom and the United States, one in four slept less than the guideline for that age, and among teenagers 51.5% slept less than the recommended 8 to 10 hours.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a><\/sup> In the Netherlands in 2024, just over one in four people aged 12 and older had trouble falling asleep or staying asleep, or woke too early, and that share rose in every age group between 2017 and 2024.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">5<\/a><\/sup> Of 3,695 Dutch adults followed for 20 years, 40% changed sleep pattern, and 43% of those became short sleepers.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">6<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chronic sleep deprivation is usually a shift over years and rarely one bad week.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"slaaptekort-gevolgen-voor-je-aandacht\">Effects of sleep deprivation on your attention<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">48 healthy adults were randomly assigned to 4, 6 or 8 hours in bed a night, 14 nights in a row. The 4 hour and the 6 hour groups built up dose-dependent deficits on every cognitive task, and 6 hours or less across those nights produced deficits that matched up to 2 nights of no sleep at all, while self-rated sleepiness rose only slightly and the 6 hour group did not separate from the 4 hour group.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After a week of 6 hours, 6 hours feels normal, while the bill keeps running.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In a meta-analysis of 70 papers and 147 cognitive tests, all covering a single period of less than 48 hours without sleep, the largest effect was on lapses in simple attention (g = -0.776, 95% CI -0.96 to -0.60) and the smallest on the accuracy of reasoning (g = -0.125); only time awake predicted how much the outcomes differed between studies.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Attention goes before thinking: what falls away is seeing in time what happens right in front of you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"slaaptekort-gevolgen-psychisch-geheugen-en-stemming\">Mental effects of sleep deprivation: memory and mood<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">28 participants were randomly assigned either to a night without sleep, about 35 hours awake at the moment of the learning task, or to a normal night. On a recognition test 2 days later, with two nights of catch-up sleep in between, the group that had learned after the night awake scored 19% lower (d-prime 2.17 versus 2.58, P = 0.031), with lower activity in both posterior hippocampal regions during learning.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What you take in on the day after a night awake is stored less well.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Across 154 experiments, with 1,338 effect sizes and 5,717 participants aged 7 to 79, a whole night awake, shortened nights and nights broken by waking all gave lower positive mood (standardised mean differences of -0.27 to -1.14) and more anxiety symptoms (0.57 to 0.63).\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Less pleasure in things and more worrying, with broken nights counting just as heavily as short ones. If you sleep long enough and still wake up exhausted, that is where it starts: what a sleep test measures about that is in <a href=\"https:\/\/bioprofile.com\/en\/why-you-wake-up-tired\/\">why you wake up tired<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-slaaptekort-doet-achter-het-stuur\">What lack of sleep does behind the wheel<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Among 6,845 drivers in a representative sample of American crashes from 2005 to 2007, the chance of being held at fault, compared with drivers who had slept 7 to 9 hours in the past 24 hours, was 1.3 times as high after 6 hours, 1.9 times after 5 hours, 2.9 times after 4 hours and 15.1 times after less than 4 hours.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The step from 5 hours to less than 4 is where the line gets steep: after a night like that, you let someone else drive.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wat-inhaalslaap-teruggeeft\">What catch-up sleep gives back<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">13 participants were followed for 21 days in a row: 4 days of normal life as a baseline, 10 days in which sleep was cut by 30% of their own sleep need, and 7 days of catch-up sleep. After those 7 days only the average reaction time on the Stroop task was back at baseline; accuracy on the task, the EEG measures, the event-related potentials and the actigraphy patterns all stayed below it.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A week of longer nights has you feeling better before the measurements follow: a long weekend makes a start on the bill, rather than settling it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"wanneer-je-naar-de-huisarts-gaat\">When to see your GP<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sleeping badly means trouble falling asleep, lying awake for a long time, or waking up too often or too early, with tiredness and less concentration during the day. Make an appointment with your GP if you want to talk about your sleep problems.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup> Worth checking first: even 1 or 2 cups of coffee make the quality of your sleep worse, and nicotine, alcohol and cannabis are named as causes too.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"samengevat\">In summary<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Short sleep is common and usually builds up over years.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">4<\/a>,<a href=\"#bronnen\">6<\/a><\/sup> Two weeks of 6 hours a night leaves deficits comparable to up to 2 nights fully awake, while the feeling of sleepiness lets go of those deficits at a certain point.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup> Simple attention takes the biggest hit, that day&#8217;s memory is weaker two days later, mood drops while anxiety symptoms rise, and the chance of being held at fault behind the wheel goes up as the night gets shorter.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a>,<a href=\"#bronnen\">8<\/a>,<a href=\"#bronnen\">2<\/a>,<a href=\"#bronnen\">9<\/a><\/sup> A week of catch-up sleep gives part of that back.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> A sleep scan gives you your own starting value on all of it.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-cta is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Measure where you start<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A few questions about the past two weeks and your sleep score is in your dashboard. What the sleep scan measures and what the scan is based on is on the scan page.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/bioprofile.com\/en\/sleep-test\/\">Start the sleep scan<\/a><\/div>\n\n<\/div>\n\n\n\n<p class=\"bp-blog-ctamicro wp-block-paragraph\">Free, about 3 minutes. An analysis of your answers, never a diagnosis. <a href=\"https:\/\/bioprofile.com\/en\/free-health-check-tests\/\">All health scans<\/a><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--wash is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"veelgestelde-vragen\">Frequently asked questions<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Does chronic sleep deprivation have long-term effects?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It builds up. Adults held to 6 hours or less a night, for 14 nights, ended with deficits that matched up to 2 nights of staying fully awake, while their own score for sleepiness barely changed after the first few days.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">1<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">How do you catch up on a sleep deficit?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Slowly. After 10 days in which sleep was cut by 30% of a person&#8217;s own sleep need, 7 days of catch-up sleep brought only the average reaction time on the Stroop task back to the starting level, while accuracy on the task, the EEG measures and the rest and activity patterns all stayed below it.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">10<\/a><\/sup> Regular nights of 7 to 9 hours are the floor to come back to.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">3<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">What are the consequences of nights that are too short?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Attention first: lapses in simple attention are the largest effect of a single period of less than 48 hours awake (g = -0.776).\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">7<\/a><\/sup> Then memory: learning after a night awake gave 19% lower recognition two days later.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">8<\/a><\/sup> Mood drops and anxiety complaints rise after every form of sleep deprivation,\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">2<\/a><\/sup> and the chance of being at fault in a crash climbs as sleep in the past 24 hours gets shorter.\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup><\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-faq-item is-layout-flow wp-block-group-is-layout-flow\">\n\n<h3 class=\"wp-block-heading\">Is 3 hours of sleep better than no sleep?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The studies named here did not compare those two. With less than 4 hours of sleep in the previous 24 hours, the chance of being held responsible as a driver for a crash was 15.1 times as large as for drivers who had slept 7 to 9 hours (95% CI 4.2 to 54.4).\u2060<sup class=\"bp-blog-sup\"><a href=\"#bronnen\">9<\/a><\/sup> Plan the day around a night like that, instead of straight through it.<\/p>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--beige bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\" id=\"bronnen\">Sources<\/h2>\n\n\n\n<p class=\"bp-blog-srclead wp-block-paragraph\">Every source below was checked on the day this article was published. The numbering follows the text.<\/p>\n\n\n\n<ol class=\"wp-block-list bp-blog-refs\">\n\n<li>Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The Cumulative Cost of Additional Wakefulness: Dose-Response Effects on Neurobehavioral Functions and Sleep Physiology From Chronic Sleep Restriction and Total Sleep Deprivation. Sleep, 2003, 26(2), 117-126. <a href=\"https:\/\/doi.org\/10.1093\/sleep\/26.2.117\">doi.org\/10.1093\/sleep\/26.2.117<\/a><\/li>\n\n\n<li>Palmer CA, Bower JL, Cho KW, Clementi MA, Lau S, Oosterhoff B, Alfano CA. Sleep loss and emotion: A systematic review and meta-analysis of over fifty years of experimental research. Psychological Bulletin, 2024, 150(4), 440-463. <a href=\"https:\/\/doi.org\/10.1037\/bul0000410\">doi.org\/10.1037\/bul0000410<\/a><\/li>\n\n\n<li>Thuisarts.nl (Nederlands Huisartsen Genootschap). I sleep badly. What could it be? Accessed 24 September 2026. <a href=\"https:\/\/www.thuisarts.nl\/slecht-slapen\/ik-slaap-slecht-wat-kan-zijn\">thuisarts.nl<\/a><\/li>\n\n\n<li>Kocevska D, Lysen TS, Dotinga A, Koopman-Verhoeff ME, Luijk MPCM, Antypa N, et al. Sleep characteristics across the lifespan in 1.1 million people from the Netherlands, United Kingdom and United States: a systematic review and meta-analysis. Nature Human Behaviour, 2021, 5, 113-122. <a href=\"https:\/\/doi.org\/10.1038\/s41562-020-00965-x\">doi.org\/10.1038\/s41562-020-00965-x<\/a><\/li>\n\n\n<li>RIVM, VZinfo.nl. Sleep problems: age and sex. Figures from the CBS Health Survey 2024, page published 02-12-2025. <a href=\"https:\/\/www.vzinfo.nl\/slapen\/totale-bevolking\">vzinfo.nl<\/a><\/li>\n\n\n<li>Zomers ML, Hulsegge G, van Oostrom SH, Proper KI, Verschuren WMM, Picavet HSJ. Characterizing Adult Sleep Behavior Over 20 Years: The Population-Based Doetinchem Cohort Study. Sleep, 2017, 40(7), zsx085. <a href=\"https:\/\/doi.org\/10.1093\/sleep\/zsx085\">doi.org\/10.1093\/sleep\/zsx085<\/a><\/li>\n\n\n<li>Lim J, Dinges DF. A Meta-Analysis of the Impact of Short-Term Sleep Deprivation on Cognitive Variables. Psychological Bulletin, 2010, 136(3), 375-389. <a href=\"https:\/\/doi.org\/10.1037\/a0018883\">doi.org\/10.1037\/a0018883<\/a><\/li>\n\n\n<li>Yoo SS, Hu PT, Gujar N, Jolesz FA, Walker MP. A deficit in the ability to form new human memories without sleep. Nature Neuroscience, 2007, 10(3), 385-392. <a href=\"https:\/\/doi.org\/10.1038\/nn1851\">doi.org\/10.1038\/nn1851<\/a><\/li>\n\n\n<li>Tefft BC. Acute sleep deprivation and culpable motor vehicle crash involvement. Sleep, 2018, 41(10), zsy144. <a href=\"https:\/\/doi.org\/10.1093\/sleep\/zsy144\">doi.org\/10.1093\/sleep\/zsy144<\/a><\/li>\n\n\n<li>Ochab JK, Szwed J, Oles K, Beres A, Chialvo DR, Domagalik A, Fafrowicz M, Oginska H, Gudowska-Nowak E, Marek T, Nowak MA. Observing changes in human functioning during induced sleep deficiency and recovery periods. PLoS ONE, 2021, 16(9), e0255771. <a href=\"https:\/\/doi.org\/10.1371\/journal.pone.0255771\">doi.org\/10.1371\/journal.pone.0255771<\/a><\/li>\n\n<\/ol>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Also read<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-related is-layout-flow wp-block-group-is-layout-flow\">\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bioprofile.com\/en\/why-you-wake-up-tired\/\">Why you wake up tired: what a sleep test does and does not measure<\/a><\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--tight is-layout-flow wp-block-group-is-layout-flow\">\n\n<h2 class=\"wp-block-heading\">Written by<\/h2>\n\n\n\n<div class=\"wp-block-group bp-blog-author is-layout-flow wp-block-group-is-layout-flow\">\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"320\" height=\"320\" src=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg\" alt=\"Jesse van der Velde\" class=\"wp-image-4815\" srcset=\"https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320.jpg 320w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-300x300.jpg 300w, https:\/\/bioprofile.com\/wp-content\/uploads\/2026\/07\/author-jesse-round-320-150x150.jpg 150w\" sizes=\"(max-width: 320px) 100vw, 320px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-group bp-blog-authorid is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorrole wp-block-paragraph\">Founder of BioProfile<\/p>\n\n\n\n<p class=\"bp-blog-authorname wp-block-paragraph\">Jesse van der Velde<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authorbody is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\">Jesse van der Velde has been guiding people to a new body and optimal health since 2006, and has written or co-written fifteen books on nutrition and health. Forever Young (2012) and Superfood Recipes (2013) both reached number 1 in the Netherlands.<\/p>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-authormeta is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-authorbio wp-block-paragraph\"><a href=\"https:\/\/nl.linkedin.com\/in\/jessevdv\">LinkedIn<\/a><\/p>\n\n\n\n<p class=\"bp-blog-dates wp-block-paragraph\">Published on 28 September 2026 \u00b7 Last updated on 28 September 2026<\/p>\n\n<\/div>\n\n<\/div>\n\n<\/div>\n\n\n\n<div class=\"wp-block-group bp-blog-sec bp-blog-sec--foot is-layout-flow wp-block-group-is-layout-flow\">\n\n<p class=\"bp-blog-legal wp-block-paragraph\">BioProfile analyses your health status to guide you and your coach. It does not make a diagnosis, only a doctor can do that. Built on validated health questionnaires; the combined BioProfile score is not itself a validated clinical instrument yet. Your answers stay private (GDPR).<\/p>\n\n<\/div>\n\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>The effects of sleep deprivation: what short nights do to attention, memory, mood and driving, what catch-up sleep gives back and when to see your GP.<\/p>\n","protected":false},"author":18,"featured_media":6123,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_meta-robots-noindex":"2","_yoast_wpseo_opengraph-image":"","_yoast_wpseo_opengraph-image-id":"","_yoast_wpseo_twitter-image":"","_yoast_wpseo_twitter-image-id":"","inline_featured_image":false,"footnotes":""},"categories":[67],"tags":[],"class_list":["post-6637","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The effects of sleep deprivation: what short 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