Close
today i learned (til)

Why You Shouldn’t Go To Bed at 4 AM

April 17, 2026

Imagine the following scenario – it’s 2:15 am and you’re furiously typing away a final paper that is due before your 8 AM class tomorrow. With dark circles under your eyes, you take another sip of your iced Americano and promise yourself that you will go to bed soon. You don’t and end up staying up til 4 AM. The next day, you walk around campus with just three hours of sleep – you have bloodshot eyes, are unable to think properly, and just feel like passing out. 

Under the pressure of school, work, or whatever it may be, we all have been tempted to compromise our sleep. In the face of such situations, sleep seems like something that can wait, or worse, be ignored completely. However, that is a large and even dangerous misconception because sleep is incredibly important for the functioning of our bodies. One of its crucial goals is to be restorative for many physiological, cognitive, and psychological processes. Without the restorative effects of sleep, the body can begin to experience issues in various areas of health. In extreme cases with chronic sleep deprivation, there can be serious consequences, which can include even a shortened lifespan. 

What is sleep?

Sleep is described as a state that is easily reversible and also characterized by changes in consciousness and decreased responses to sensory stimuli. In other words, you are able to relatively easily enter a state of sleep and vice versa, come out of that sleep, which is known as wakefulness. In addition, you are not actively tuned into your environment during sleep, which explains why you do not use much of your senses (e.g., vision, hearing, touch, etc.) while you sleep.   

In addition, sleep is regulated and controlled by our bodies, specifically the brain, by “biological clocks” called circadian rhythms. The specific part of the brain that is responsible is called the suprachiasmatic nucleus (SCN) and helps control sleep as a 24 hour cycle, which includes wakefulness. Moreover, sleep is divided into four primary stages: N1, N2, N3, and REM sleep (Baranwal et al., 2023). Specifically, the N1 stage is responsible for light sleep while the N2 stage is when our heart rate and body temperature decrease (Baranwal et al., 2023). The N3 stage, also known as slow wave sleep, is characterized as deep sleep and is believed to be when body repair/restoration occurs (Baranwal et al., 2023). Lastly, REM sleep or the N4 stage is when dreaming occurs (Baranwal et al., 2023). 

Impact of Sleep on the Body

As it was previously emphasized, sleep is restorative in many ways – for instance, physiological processes, such as regulation of homeostasis and secretion of growth hormone, work more efficiently during sleep (Irwin, 2015). Specifically, homeostasis can be described as how the body maintains a balanced internal environment. Disruptions in homeostasis due to sleep deprivation can negatively impact the body, such as causing a weakened immune system (Baranwal et al., 2023). In addition, research has shown secretion of growth hormone increases during slow-wave sleep, or the N3 stage of sleep (Baranwal et al., 2023). As a result, not sleeping well, especially for children and teenagers, can have negative effects on growth. 

Its importance is not limited to just physiological processes, but also cognitive processes such as learning, memory, executive functioning, and regulation of emotions (Hyndych et al., 2025). It is already well known in the scientific field that sleep is crucial for learning and memory in which sleep deprivation can cause serious disruptions. Hence, it seems ironic – especially from a student’s perspective – because the purpose of pulling all nighters is to cram information and speed up the learning process – however, its effects are actually the very opposite. 

Research continues to be ongoing and has linked sleep deprivation to many health issues in many areas such as metabolic, cardiovascular, etc. For example, it is associated with impairment in muscle repair (metabolic), hypertension (cardiac), increased stress levels, and reduced production levels of antibodies (immune), etc (Baranwal et al., 2023). As you can see, sleep is vital to our daily functioning and health overall!

So what?

So, the next time you feel tempted to stay up to finish work or pull an all-nighter – just don’t. Sleep is not something we “just do” but plays a crucial role in that it restores your body and mind, helping to reset you for the next day. Missing out on hours of sleep can cause dysfunction and leave you feeling worse than better. In the long run, sleep deprivation can cause serious health issues and a few all-nighters are simply not worth that. 

References

Baranwal, N., Yu, P. K., & Siegel, N. S. (2023). Sleep physiology, pathophysiology, and sleep hygiene. Progress in Cardiovascular Diseases, 77(1), 59–69. https://doi.org/10.1016/j.pcad.2023.02.005

Dang-Vu, T. T., Schabus, M., Desseilles, M., Sterpenich, V., Bonjean, M., & Maquet, P. (2010). Functional Neuroimaging Insights into the Physiology of Human Sleep. Sleep, 33(12), 1589–1603. https://doi.org/10.1093/sleep/33.12.1589

Harvard Medical School. (2021, October 1). Science of Sleep: What is Sleep? Harvard.edu. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-47

Hyndych, A., El-Abassi, R., & Mader, E. C. (2025). The Role of Sleep and the Effects of Sleep Loss on Cognitive, Affective, and Behavioral Processes. Cureus, 17(5). https://doi.org/10.7759/cureus.84232

Irwin, M. R. (2015). Why Sleep Is Important for Health: A Psychoneuroimmunology Perspective. Annual Review of Psychology, 66(1), 143–172. https://doi.org/10.1146/annurev-psych-010213-115205

0Likes
About Author

You May Also Like

today i learned (til)
Unusual Units of Measurement
today i learned (til)
Maximizing Sleep Cycles for Optimal Well-Being: The Key 90 Minutes
today i learned (til)
The Rise to Prominence of SIR Models in Infectious Diseases: The Case of Influenza and Covid-19
today i learned (til)
When Citrus Gets Lethal

Your journey starts here! Let’s talk!

ThemeRex © 2026. All rights reserved.
  Timothy Durham was convicted of rape when a test showed his DNA genotype matched the DNA recovered from the crime scene. Eye witnesses testified that Durham was in a different state at the time of the incident, but he wasn’t exonerated from his 3000 year sentence until follow up DNA analysis showed that the preliminary forensic analysis used in the trial was misinterpreted (Thomas et al.). DNA testing serves an invaluable part in our criminal justice system, but it comes with complications and bias that can lead to wrongful convictions and misinformed juries.  

Background:

Forensic genetics aims to identify the origin of a biological sample. It can be traced back to Karl Landsteiner who discovered human ABO blood groups. With blood groups, suspects could be eliminated based on their blood type. For example, if a suspect had type A blood and there was type B blood left at the scene by the perpetrator, the investigators could rule out the suspect. Unfortunately, the reverse didn’t work. If the suspect and perpetrator both had the same blood type, it can’t be concluded that the suspect was guilty. Blood identifiers evolved into 8 distinct categories which improved the ability to eliminate suspects, but could only conclude that (if the system matched) it might be the perpetrator or this person might be related to the perpetrator (Jobling and Gill). The field evolved in the 1980s with the discovery of Minisatellites, lines of repetitive DNA that don’t encode proteins. Minisatellite patterns in DNA create what we know today as the DNA fingerprint, and it has a much higher accuracy rate than previous methods (Augustyn et al.). Around the same time, a breakthrough for victims of sexual assault was discovered. In the case of assault, bodily fluids of both the victim and the assaulter can get mixed. A process called differential lysis was created which could selectively increase the concentration of sperm in a fluid sample thereby allowing for accurate DNA testing (Jobling and Gill). Forensics evolved to use single-locus probe testing after several years because of its ease of interpretation. It looked at specific minisatellites that had high variability between subjects. This was the first DNA-based method to be used in a criminal investigation. Two murder homicides from several years apart were connected using DNA evidence. The evidence was then used to exonerate an innocent man, and the guilty party was found when he tried to evade mandatory DNA testing for all men in the small town. His guilt was then reinforced when the DNA profiles matched, and he gave a confession (Jobling and Gill). Finding DNA at a crime scene doesn’t guarantee that you’ll find a murderer. There are issues with non-pure samples and limited samples that make DNA work difficult, and accreditation of facilities and new techniques and take time (Jobling and Gill).  

Subjectivity of DNA Interpretation:

In a 2009 publication, the National Academy of Science discusses the possibility for subjective influence in lab based forensics. The interpretation bias happens in complex cases where, for example, there could be a mixture of DNA. A study published in 2011 looked specifically at this issue. A gang rape happened in Georgia, and the mixture in DNA from the case was used to prosecute one suspect after another suspect took a plea bargain to testify against him. With DNA mixtures, there are three possible conclusions: suspect excluded, suspect cannot be excluded, and inconclusive. If the suspect is excluded, it means that there’s little to no possibility that his DNA is part of the sample. If the suspect cannot be excluded, it means that there’s a possibility that his DNA is part of the sample. In the trial, the DNA examiners who knew the context of the case concluded that the suspect being prosecuted could not be excluded. The 2011 study gave the DNA evidence from this case and the DNA profiles of the suspects to 17 forensic examiners. These examiners had no context of the case, and they all worked independently. Of the 17, only 1 came to the same conclusion (suspect cannot be excluded) as the examiners who knew the context of the case. Twelve of the 17 concluded that the suspect who was prosecuted and convicted had no relation to the DNA found in the sample. Not only does this show that subjectivity occurs due to the context of the case, but the 17 examiners came up with different findings based on their past experiences meaning that not all DNA analysis is objective. Some organizations like the Scientific Working Group on DNA Analysis Methods say that quantitative statistical evidence should be presented with every categorical conclusion, but the US doesn’t require this (Dror and Hampikian).

False Positives:

There are two categories that cause wrongful identification in a DNA report: coincidental matches and false positives. Coincidental matches are DNA matches between two unrelated people. The probability of these matches is about 1 to 500,000 for white individuals and about 1 to 350,000 for black individuals. This small probability of coincidental matches makes people feel confident in DNA evidence. False positives, on the other hand, are matches between DNA and test DNA that result from issues in the forensics lab. There have been multiple cases of forensics labs accidentally switching victim and suspected rapist DNA which lead to convictions that were later overturned when the lab realized the error. There are also cases of misreading or misunderstanding a sample. In a case from 1993, a man was convicted of rape because someone interpreted a mixed sample of victim and perpetrator DNA as an individual sample. The conviction was again overturned. To prevent false convictions, retesting DNA is allowed, but it’s not an efficient solution. Many people are pushing for statistical information on the probability of false positives, so that the jurors can make accurate judgements based on DNA evidence (Thomas et al.).  

Conclusion:

DNA analysis is a useful tool for the criminal justice system, but subjectivity can be an issue in forensic testing. To combat wrongful convictions, there are organizations like The Innocence Project who use DNA testing to free the innocent, but reformed forensic testing standards should be put in place to prevent subjectivity and to ensure juries are correctly informed during trials. https://www.innocenceproject.org/    

Citation:

Augustyn , Adam, et al. “DNA Finerprinting.” Encyclopedia Britannica , 26 Apr. 2018, www.britannica.com/science/DNA-fingerprinting#ref153186. Dror, Itiel E., and Greg Hampikian. “Subjectivity and Bias in Forensic DNA Mixture Interpretation.” Science & Justice, vol. 51, no. 4, 2011, pp. 204–208., doi:10.1016/j.scijus.2011.08.004. Jobling, Mark A., and Peter Gill. “Encoded Evidence: DNA in Forensic Analysis.” Nature Reviews: Genetics, vol. 5, no. 10, Oct. 2004, pp. 739–751., doi:10.1038/nrg1455. Thompson, William C, et al. “How the Probability of a False Positive Affects the Value of DNA Evidence.” Journal of Forensic Sciences, vol. 48, no. 1, Jan. 2003, pp. 1–8., doi:10.1520/jfs2001171.