Insomnia's Grip: Three Sleepless Nights And Counting

Sleep is essential for our health and well-being, but what happens when we can't sleep for an extended period? Sleep deprivation can have significant effects on the body and mind, and understanding the stages and impacts of sleep loss is crucial. After 24 hours without sleep, individuals may experience increased risk of errors and accidents, and as time progresses, the symptoms become more severe. By 36 hours, an overwhelming urge to sleep sets in, along with increased appetite and extreme fatigue. At the 72-hour mark, the urge to sleep strengthens, and individuals may experience more frequent and longer microsleeps, along with complex hallucinations. This state of extreme sleep deprivation can lead to a severe distortion of one's perception of reality.

Sleep deprivation symptoms

Sleep deprivation can have a significant impact on your body and overall health, and the longer you go without sleep, the more severe the symptoms become. Here are the symptoms of sleep deprivation, especially after going without sleep for up to three days:

After 24 hours:

• You will feel tired, exhausted, and "off".
• Your risk of errors and accidents in everyday tasks increases.
• Driving while sleep-deprived is similar to driving under the influence of alcohol and is not safe.

After 36 hours:

• You will have an overwhelming urge to sleep.
• You may experience increased appetite and extreme fatigue.
• You may start to have microsleeps without realizing it.
• You may begin to hallucinate.

After 48 hours:

• It will be even harder to stay awake.
• You are more likely to have microsleeps.
• You may experience perceptual distortions, increased irritability, and temporal disorientation.

After 72 hours:

• Your urge to sleep will strengthen and possibly become uncontrollable.
• You may experience more frequent and longer microsleeps.
• Your hallucinations might become more complex.
• Your perception of reality may be severely distorted, resembling acute psychosis.

It is important to note that these symptoms will go away once you get enough sleep. However, it can take days or even weeks to fully recover from sleep deprivation, especially if you have been awake for an extended period.

Insomnia causes

Insomnia can be a disruptive issue that affects your quality of life. It can be caused by a variety of factors, and it's important to identify and address these causes to improve your sleep. Here are some common causes of insomnia:

Stress, Anxiety, and Depression

Mental health conditions such as stress, anxiety, and depression are among the most common causes of insomnia. About half of the people with chronic insomnia also experience at least one of these mental health issues. Addressing these underlying conditions through therapy or medication can help improve your sleep.

Unfavourable Sleep Environment

Your bedroom setup plays a crucial role in the quality of your sleep. A room that is too hot or too cold can disrupt your sleep. Additionally, noise, light, and the comfort of your mattress, covers, and pillow can all impact your sleep. Creating a comfortable, quiet, and dark environment can help you fall asleep and improve your sleep quality.

Substance Use

The use of certain substances can interfere with your sleep. Caffeine, alcohol, and drugs can all contribute to insomnia. Avoiding these substances, especially close to bedtime, may help improve your sleep.

Medical Conditions

Physical health issues can also affect your sleep. Temporary illnesses, such as minor infections or injuries, as well as chronic conditions like acid reflux or Parkinson's disease, can disrupt your sleep. Additionally, conditions that affect your circadian rhythm, your body's natural sleep/wake cycle, can also be a factor.

Sleep Habits and Routine

Your sleep habits and routine, also known as sleep hygiene, play a significant role in insomnia. This includes factors such as napping, sleep and wake-up times, caffeine consumption, and other habits. Improving your sleep hygiene by making changes to your daily routine and bedtime habits can positively impact your sleep quality.

Life Circumstances and Changes

Stressful or challenging life circumstances and changes can contribute to insomnia. This includes long-term changes, such as moving to a new home, as well as brief or temporary changes like jet lag, sleeping in an unfamiliar place, or adjusting to a new work schedule, especially shift work.

If you are experiencing insomnia, it is important to address the underlying causes. This may involve making lifestyle changes, improving your sleep hygiene, or seeking professional help to address any mental or physical health issues that could be contributing to your sleep problems.

Sleep hygiene

Set a Sleep Schedule

• Have a fixed wake-up time: Maintain the same wake-up time every day, even on weekends. A consistent wake-up time helps you establish a sleep rhythm.
• Prioritise sleep: Avoid sacrificing sleep for other activities like work, studying, socialising, or exercise. Calculate your target bedtime based on your wake-up time, and stick to it as much as possible.
• Make gradual adjustments: If you need to change your sleep times, do so gradually. Adjust your sleep schedule in small steps of up to an hour or two at a time to avoid disrupting your sleep rhythm.
• Limit naps: While naps can boost your energy during the day, they can interfere with nighttime sleep. Keep naps short and early in the afternoon to minimise their impact on your nighttime sleep.

Follow a Nightly Routine

• Keep your routine consistent: Develop a pre-sleep routine with consistent steps, such as putting on pajamas and brushing your teeth. Consistency helps signal to your mind that it's time for bed.
• Wind down for 30 minutes: Engage in calming activities like soft music, light stretching, reading, or relaxation exercises before bed.
• Dim the lights: Bright lights can hinder melatonin production, a hormone that facilitates sleep. Keep the lights low during your pre-sleep wind-down routine.
• Unplug from electronics: Take a break from cell phones, tablets, and laptops for 30 to 60 minutes before bed. These devices provide mental stimulation and emit blue light, which can reduce melatonin production.
• Practice relaxation techniques: Instead of solely focusing on falling asleep, prioritise relaxation. Try meditation, mindfulness, paced breathing, or other relaxation methods to prepare your mind and body for sleep.
• Avoid tossing and turning: If you can't fall asleep after 20 minutes, get up and engage in a calming activity in low light, like stretching or reading, before trying again.

Cultivate Healthy Daily Habits

• Get daylight exposure: Sunlight is a key driver of circadian rhythms, which promote quality sleep. Expose yourself to natural light early in the day.
• Be physically active: Regular exercise improves sleep quality and offers other health benefits.
• Avoid smoking: Nicotine stimulates the body in ways that disrupt sleep.
• Reduce alcohol consumption: While alcohol may make it easier to fall asleep initially, it can disrupt sleep later in the night. Moderate your alcohol intake and avoid it close to bedtime.
• Limit caffeine intake in the afternoon and evening: Caffeine is a stimulant that can keep you wired when you want to rest. Avoid caffeinated beverages after lunchtime to improve your chances of restful sleep.
• Avoid late dinners: Eating a large, heavy, or spicy meal late in the evening can interfere with sleep as your body is still digesting. Opt for lighter meals or snacks before bed.
• Restrict in-bed activity: To associate your bed with sleep, use it only for sleep and sexual activity.

Optimise Your Bedroom

• Comfortable mattress and pillow: Choose a mattress and pillow that provide comfort and support for pain-free sleep.
• High-quality bedding: Select sheets and blankets that match your preferences and contribute to a comfortable sleeping environment.
• Set a cool temperature: A cooler bedroom temperature, around 65 degrees Fahrenheit, is ideal for promoting sleep.
• Block out light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.
• Drown out noise: Use earplugs, a white noise machine, or a fan to minimise disruptive noises.
• Try calming scents: Light scents like lavender may induce a calmer state of mind and create a positive atmosphere for sleep.

Relaxation techniques

Sleep deprivation can have several adverse effects on the body, and it's important to address it as soon as possible. While there are medical treatments for insomnia, there are also several relaxation techniques that can help you calm your mind and body and improve your sleep quality. Here are some relaxation techniques to help you unwind and fall asleep:

Controlled Breathing

Deep, slow breathing can relax your body and calm your mind. Place one hand on your stomach and the other on your chest. Inhale slowly, directing the breath towards your belly, causing the hand on your stomach to rise. Then, gently exhale, allowing the hand on your stomach to fall gradually. Repeat this exercise until you feel relaxed and ready to sleep.

Body Scan Meditation

Lie in bed facing upwards with your hands at your sides. Practice controlled breathing for a few moments. Direct your attention to your feet and observe the sensations without judging them as good or bad. Breathe deeply and imagine the breath travelling to your feet. As you exhale, shift your attention to your ankles and calves, and then move upwards until you reach your head. Finish by becoming aware of your body as a whole and taking deep breaths.

Progressive Muscle Relaxation

This technique involves tensing and relaxing specific muscle groups to help you recognise and release tension from your body. Sit or lie down in a comfortable position and focus on your breath. As you inhale, clench your fists and notice the accompanying sensations. Exhale and relax your hands, feeling the tension drain from your muscles. Repeat this process for various muscle groups throughout your body.

Visualisation

Find a comfortable position, close your eyes, and practice controlled breathing. Imagine yourself in a calming and relaxing scene, such as a beach. Try to picture as many pleasant details as possible and observe the feelings of relaxation in your body.

The Military Method

This method is designed to help you relax your body and mind quickly and fall asleep anywhere, anytime. Start by relaxing your face, moving from your forehead to your jaw. Release tension from your shoulders and arms, letting them rest at your sides. Take a slow, deep breath, and then exhale gradually. Relax your legs, starting from the hips and thighs and working your way down to your toes. With your eyes closed, visualise a peaceful scene.

Dr. Andrew Weil's 4-7-8 Breathing Technique

Place the tip of your tongue on the roof of your mouth, behind your teeth, and keep it there throughout the exercise. Close your mouth and inhale through your nose for a count of four. Hold your breath and count to seven, then exhale through your mouth for a count of eight, making a whooshing sound. Repeat this pattern three more times, maintaining the 4-7-8 ratio.

In addition to these techniques, activities such as yoga, walking outdoors, reading, listening to music, and journaling can also help you relax and improve your sleep. Creating a consistent bedtime routine and practising good sleep hygiene are crucial for ensuring you get adequate rest each night.

When to seek help

Sleep is essential for good health. If you are experiencing sleep problems, it is important not to dismiss them. While occasional sleepless nights are normal, chronic sleep problems can lead to or be a symptom of numerous health issues, including depression, anxiety, lack of energy, irritability, and difficulty focusing. Sleep deprivation can also affect your mood, ability to focus, and quality of life.

If you are experiencing sleep problems, it is recommended that you start keeping a sleep diary to help identify your normal sleep patterns and habits. Improving your sleep hygiene is also a good first step. This can include turning off electronics before bed, avoiding caffeine in the afternoon or evening, and exercising regularly.

If you are still having trouble sleeping, even after practicing good sleep habits, it is recommended that you talk to your primary care physician. Discuss your sleep habits with your doctor during a wellness exam, and be sure to mention any concerns about the amount or quality of sleep you are getting, as well as any fatigue you are experiencing. Your doctor can help identify the cause of the problem and may refer you to a sleep specialist for additional care.

In addition, if you are experiencing any of the following symptoms, it is important to seek medical help:

• Your sleep problems are interfering with your ability to function, including regular daytime activities.
• You are waking up many times during the night gasping for breath.
• You are taking a new medication that you suspect is interrupting your sleep.
• You are experiencing physical pain or heartburn that is keeping you awake.
• You have noticed changes in your mood, energy levels, or appetite.
• You are having a much harder time breathing at night.
• You are experiencing a worsening mood or agitation that is resulting in dangerous thoughts.

Frequently asked questions