Evie Summers
Sleep is essential for health, and deep sleep is crucial for feeling rested. While it is unclear how long a person can survive without sleep, extreme symptoms can begin within 36 hours, including impaired cognitive function, poor decision-making, and speech impairment. After 48 hours without sleep, individuals may experience microsleep, a protective reflex where the brain briefly goes offline. By 72 hours, most people have an overwhelming urge to sleep and experience a decline in mental health, with hallucinations and delusions resembling psychosis. Chronic sleep deprivation increases the risk of various health issues, including cognitive impairment, diabetes, and heart disease. While it is dangerous to go without sleep for extended periods, the effects of short-term sleep deprivation typically improve once adequate sleep is achieved.
| Characteristics | Values |
|---|---|
| Maximum time a person has gone without sleep | 264 hours (11 days) |
| Time taken for symptoms to improve | Several days or weeks |
| Effects of sleep deprivation | Daytime sleepiness, anxiety, irritability, hallucinations, blurry vision, distorted reality, depersonalization, derealisation, slurred speech, impaired coordination, violent behaviour, increased appetite, risk of chronic conditions, impaired glucose tolerance, weakened immune system, etc. |
| Sleep requirements | Adults (18-60 years) – 7 or more hours; Adults (61-64 years) – 7 to 9 hours; Adults (65+ years) – 7 to 8 hours; Children (6-12 years) – 9 to 12 hours; Teenagers (13-18 years) – 8 to 10 hours |
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What You'll Learn
Sleep deprivation symptoms
Sleep deprivation occurs when a person gets less sleep than their body needs. The effects of sleep deprivation can vary from person to person and depend on the reason for sleep loss. Children and teenagers are more vulnerable to the effects of sleep deprivation as their brains and bodies are still developing.
After 24 hours without sleep, the effects of sleep deprivation are similar to being under the influence of alcohol. A person's ability to drive is impaired, and they may experience microsleeps, or brief periods of sleep that last a few seconds.
After 36 hours without sleep, symptoms of sleep deprivation worsen. A person may experience blurry or double vision, which may progress into distortions of reality and hallucinations.
After 48 hours, a person's cognitive performance declines further, and they become very fatigued. The brain will experience brief periods of complete unconsciousness, or microsleeps. Research suggests that hallucinations are likely at this point, and a person may have trouble perceiving time and experience depersonalization, feeling like they are outside their body and mind.
After 72 hours without sleep, deprivation symptoms and fatigue worsen. A person may begin to slur their speech or walk unsteadily. Hallucinations become increasingly frequent and complex, and it becomes harder to distinguish them from reality.
After 120 hours without sleep, a person may experience a rapid and severe decline in mental health.
Long-Term Effects of Sleep Deprivation
Chronic sleep deprivation can have lasting effects on a person's health and increase the risk of several chronic conditions, including:
- Obesity
- Type 2 diabetes
- Heart disease
- High blood pressure (hypertension)
- Obstructive sleep apnea
- Vascular disease
- Heart attack
- Depression
- Conditions that involve psychosis
Sleep deprivation can also negatively affect a person's mental health, making it harder to manage and process emotions. It can cause mood changes, anxiety, depression, and irritability. It may also impair decision-making processes, creativity, and alertness, and increase stress levels.
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Microsleeps
It is unclear how long a person can go without sleep, but extreme symptoms can begin within 36 hours, including a reduced ability to think, poor decision-making, and speech impairment. After 48 hours without sleep, a person's brain will start entering brief periods of complete unconsciousness, known as microsleep.
Microsleep refers to very short periods of sleep or drowsiness, lasting a few seconds, during which an individual fails to respond to their environment and becomes unconscious. Microsleep occurs involuntarily and can be triggered by monotonous tasks, such as driving on an empty highway or working with heavy machinery. While microsleep itself is not dangerous, it can lead to incidents resulting from a lack of awareness and pose a threat to oneself and others in certain situations.
During a microsleep episode, an individual may nod off or keep their eyes open and appear awake, but their brain is not processing external information as it usually would. Microsleep can be identified by behavioural changes, such as droopy eyes, slow eyelid closure, head nodding, or brief lapses in attention. These behavioural changes can be accompanied by measurable changes in brain activity, such as a shift in electroencephalography (EEG) patterns, with theta waves replacing the alpha waves typically associated with wakefulness.
The dangers of microsleep are particularly evident in situations requiring constant alertness, such as driving or operating heavy machinery. Microsleep has been implicated in numerous accidents and catastrophes, including transportation incidents like the 2003 Waterfall rail accident and the 2016 Croydon tram derailment. According to the National Highway Traffic Safety Administration, up to 6,000 fatal crashes each year in the United States may be linked to drowsy drivers, with over 1,550 fatalities and 40,000 non-fatal injuries attributed to drowsy driving.
To mitigate the risks associated with microsleep, it is crucial to address sleep deprivation and improve sleep habits. Short-term solutions, such as taking a power nap, having a conversation, or consuming caffeine, can help combat sleepiness. However, for a more long-term fix, individuals should aim for 7-8 hours of sleep per night, maintain a consistent sleep schedule, and practice good sleep hygiene by removing electronic devices from the bedroom and avoiding stimulants before bedtime.
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Health risks
Sleep is essential for health, and deep sleep is the most important for feeling rested and staying healthy. Sleep deprivation occurs when a person gets less sleep than their body needs. The effects of sleep deprivation vary from person to person, but can include:
- Increased risk of several chronic conditions, including obesity, diabetes, and heart disease.
- Impaired cognitive functioning, including a reduced ability to think, make decisions, and pay attention.
- Poor balance and coordination.
- Weakened immune system.
- Mental health issues, including anxiety, irritability, and depression.
- Altered perception, including hallucinations and illusions.
- Changes in appetite and food cravings, which can lead to weight gain.
- Daytime sleepiness, which can negatively affect quality of life and performance at work.
The effects of sleep deprivation intensify the longer a person stays awake. After 48 hours without sleep, most people experience an overwhelming urge to sleep and have great difficulty staying awake. After 72 hours without sleep, symptoms of sleep deprivation become even more severe, with a rapid and severe decline in mental health, including hallucinations, delusions, and symptoms resembling acute psychosis.
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Recovery time
Sleep is essential for health, and deep sleep is particularly important for feeling rested. Sleep deprivation occurs when a person gets less sleep than their body needs. The effects of sleep deprivation can vary from person to person and intensify over time. Even after just 24 hours without sleep, a person can start to feel tired, anxious, and irritable, and their cognitive functioning is impaired. After 36 hours, symptoms such as hallucinations and mood changes can occur, and the risk of developing conditions like obesity, diabetes, and heart disease increases. At 48 hours, depression and extreme sleep deprivation set in, along with a higher likelihood of microsleeps, which can be dangerous if they occur during activities like driving.
After 72 hours without sleep, a person may experience a rapid and severe decline in their mental health, with symptoms such as slurred speech and an unsteady walk. Their perception of reality may be severely distorted, resembling acute psychosis. The urge to sleep becomes overwhelming, and the body starts to involuntarily shut down to rest.
The recovery time from acute sleep deprivation depends on the individual and the duration of sleep deprivation. Symptoms typically improve once an individual resumes a normal sleep pattern. However, it can take several days or even weeks for symptoms to completely subside. In the case of chronic sleep deprivation, the adverse health effects can be long-lasting and severe, impacting cognitive, physical, and mental health.
Practicing good sleep hygiene can help individuals recover from acute sleep deprivation and prevent future occurrences. This includes maintaining a consistent sleep schedule, removing electronic devices from the bedroom, creating a comfortable sleep environment, avoiding stimulants before bedtime, and establishing a relaxing bedtime routine. Seeking medical advice is recommended if sleep difficulties persist or if mental health changes are observed.
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Sleep recommendations
Sleep is essential for health, and deep sleep is crucial for feeling rested and staying healthy. While it is unclear how long a person can survive without sleep, extreme symptoms of sleep deprivation can begin within 36 hours. These include impaired cognitive function, poor decision-making, and speech impairment.
Maintain a Consistent Sleep Schedule
Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves sleep quality.
Create a Relaxing Sleep Environment
Keep your bedroom quiet, dark, cool, and free from electronic devices. A comfortable and relaxing environment promotes better sleep. Remove smartphones, computers, and televisions from the bedroom, and turn off all electronic devices at least 30 minutes before bedtime.
Avoid Stimulants and Heavy Meals Before Bedtime
Caffeine, nicotine, and alcohol can interfere with your sleep. Avoid consuming stimulants close to bedtime, and refrain from heavy meals and alcohol before sleeping. Caffeine consumption in the afternoon or evening can negatively impact sleep.
Practice a Bedtime Routine
Wind down before bed with relaxing activities such as reading, listening to soothing music, or taking a warm bath. Relaxation exercises like deep breathing or meditation can also prepare your mind and body for sleep.
Prioritize Sleep Hygiene
Sleep hygiene refers to practices that improve your sleep quality. This includes maintaining a consistent sleep schedule, removing electronic devices from the bedroom, and keeping your bedroom comfortable and distraction-free. Practicing good sleep hygiene can help you fall asleep more easily and improve your overall sleep quality.
Seek Professional Help if Needed
If you consistently have trouble falling asleep or staying asleep, consider consulting a healthcare provider. They can help identify any underlying sleep disorders or health conditions that may be affecting your sleep. Additionally, your doctor can provide personalized advice and recommendations to improve your sleep habits.
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Frequently asked questions
After a week without sleep, a person is likely to experience a rapid and severe decline in their mental health. They may experience symptoms of psychosis, such as complex delusions and violent behaviour, and their perception of reality may be severely distorted.
Sleep deprivation can negatively affect energy levels, mood, and cognitive functioning. It can also increase a person's risk of several chronic conditions, including obesity, diabetes, and heart disease. Sleep deprivation can be fatal in certain circumstances, such as dangerous accidents.
The signs of sleep deprivation can vary from person to person, but some general symptoms include daytime sleepiness, anxiety, irritability, and hallucinations. After 48 hours without sleep, a person may experience symptoms of depersonalisation and derealisation, which are problems with accurately perceiving oneself and reality.
Sleep requirements vary between people depending on age, gender, and individual differences. Experts recommend that adults get at least seven hours of sleep every day. Children need more sleep than adults, with those aged 6-12 requiring 9-12 hours and 13-18-year-olds needing 8-10 hours.
