The Ultimate Don't Sleep Challenge: Can You Survive?

The Don't Sleep Challenge involves staying awake for as long as possible. In 1963, Randy Gardner stayed awake for 11 days and 25 minutes, breaking the world record at the time. Sleep deprivation can lead to hallucinations, memory deterioration, weight gain, and mood changes. It is important to prioritize sleep to maintain physical and mental health.

Health risks

Sleep is an essential pillar of health and wellness. It is the time when the body and mind rest, repair, and recover from daily activities. Sleep deprivation, therefore, has serious health risks, and the "no-sleep challenge" is an extremely dangerous endeavour.

Acute Sleep Deprivation

Even a day or two without adequate sleep can cause functional impairment greater than being just over the drink-drive limit. Symptoms of acute sleep deprivation include puffy eyes, dark under-eyes, irritability, cognitive decline, brain fog, and food cravings.

During the second day without sleep, symptoms increase in intensity, and behavioural changes occur, along with a further decline in cognitive functions. The body's need for sleep becomes stronger, causing "microsleeps"—involuntary naps lasting around 30 seconds. The body's need for food increases, and physiological responses such as systemic inflammation and impaired immune response make one more susceptible to illness.

Chronic Sleep Deprivation

Chronic inability to get sufficient sleep is associated with an increased risk of multiple conditions, including:

• Depression
• Diabetes
• Obesity
• Heart attack
• Hypertension
• Stroke
• Cardiovascular disease
• Alzheimer's disease
• Pre-diabetes
• Thyroid and other hormonal issues

Microsleep

Microsleep episodes can occur during the day, causing one to fall asleep for a few to several seconds without realizing it. This can be extremely dangerous if it happens while driving or operating heavy machinery.

Recovery from Sleep Deprivation

Recovery from sleep deprivation varies from person to person. While some may recover with a solid overnight sleep, others may take days or weeks. However, studies show that recovery sleep often doesn't reverse the metabolic changes that cause weight gain and a decrease in insulin sensitivity.

Shift Workers

Shift workers, especially night shift workers, are at risk of chronic sleep deprivation, averaging one to four hours less sleep per day than those who work during daylight hours. This can increase their risk of early death.

Memory loss

The hippocampus, a part of the brain key for making new memories, is affected by a lack of sleep. Sleep also impacts the prefrontal cortex, which is important for memory recall. During sleep, the hippocampus replays the events of the day for the neocortex, which then reviews and processes these memories, helping them to last long-term.

Research has shown that different types of memories are formed during different stages of sleep. Both REM sleep and slow-wave sleep, or deep sleep, are important for forming new memories. During slow-wave sleep, the brain produces waves from the middle frontal lobe, which is important for entering deep sleep, a crucial stage for storing memories. As we age, the quality of our sleep deteriorates, and this can prevent memories from being saved by the brain.

The effects of sleep deprivation on memory can be severe. After 24 hours of no sleep, individuals may experience microsleep episodes, where they fall asleep for a few seconds before waking up again. After 36 hours, attention span decreases, and after 48 hours, the immune system weakens, and cognitive function continues to decline. After 72 hours, the desire to sleep is intense, and hallucinations may occur. After 96 hours, severe hallucinations, delusions, and a loss of the ability to reason are likely.

It is important to note that even a couple of days of sleep deprivation can lead to significant memory loss, and it is unclear if it is possible to fully recover from long-term sleep deprivation. Research has shown that recovery is often incomplete and may lead to long-term memory issues or conditions such as Alzheimer's disease.

To improve memory retention and overall cognitive performance, it is crucial to get enough quality sleep each night. This can be achieved through practices such as maintaining a consistent sleep schedule, exercising regularly, avoiding caffeine and alcohol, and creating a comfortable sleeping environment.

Weight gain

Sleep deprivation can lead to weight gain. A study showed that those who got more sleep and had better-quality sleep were able to achieve a 5% or more weight loss.

Hormonal Changes

Sleep deprivation can cause hormonal changes that increase hunger and decrease satiety. Specifically, insufficient sleep can lead to increased levels of ghrelin, the "hunger hormone", and decreased levels of leptin, the "satiety hormone". This combination of hormonal changes can lead to increased food intake and weight gain.

Decreased Metabolic Rate

Lack of sleep can result in a decrease in metabolic rate, which can lead to reduced fat loss and weight gain over time.

Unhealthy Food Choices

Sleep deprivation can lead to increased appetite and cravings for unhealthy, high-calorie, high-carbohydrate, and high-fat food choices. This can result in increased energy intake and weight gain.

Decreased Physical Activity

Not getting enough sleep can make individuals feel more tired and less likely to engage in physical activity. This can lead to a decrease in overall energy expenditure and contribute to weight gain.

Stress and Emotional Eating

Stress is another common cause of both weight gain and poor sleep. Increased cortisol levels due to stress can increase appetite and lead to emotional eating, particularly at night, as a way to comfort oneself.

Irritability

Sleep deprivation can have a significant impact on your mood, causing irritability and anger. Studies have shown that people who are sleep-deprived report increases in negative moods such as anger, frustration, irritability, and sadness, as well as decreased positive moods.

The effects of sleep deprivation on mood and behaviour are similar in adults, adolescents, and children. Sleep-deprived individuals may experience pre-existing mood disturbances such as anger, depression, and anxiety, as well as confusion, fatigue, and a lack of vigour. Even a single night of insufficient sleep can lead to these changes in function.

In a study on young adult males, researchers found that shorter sleep durations correlated with higher instances of aggression and anger. Another study on adolescents found that students who reported less than the recommended total sleep time experienced emotional changes, including anger, depression, and anxiety.

The amygdala, the emotional centre of the brain, also plays a role in the mechanisms of sleep. Sleep deprivation can cause a functional deficit between the amygdala and the ventral anterior cingulate cortex (vACC), leading to decreased mood and heightened responses to negative stimuli.

Additionally, sleep deprivation can impair judgement and concentration, making it difficult to focus and pay attention. It can also affect memory, as nerve connections that form our memories are strengthened during sleep.

Overall, a lack of sleep can have significant negative consequences on mood, cognition, and overall health and well-being.

Lack of creativity

Sleep deprivation can have a serious impact on your creativity. In 1963, Randy Gardner, a 17-year-old boy from San Diego, decided to stay awake for 11 days and 25 minutes as part of a school science project. While Gardner did not seem particularly impaired during the first few days, his cognitive and sensory abilities began to be affected as the experiment wore on. He started to experience nausea and found it difficult to remember things, formulating phrases or sentences.

Similarly, a man named Matt Lakeman decided to conduct a 96-hour No-Sleep Challenge, which he eventually revised to 72 hours. Lakeman noted that he started to feel a "decoupling of tiredness and sleepiness." He found that the sleepiness came in waves and was manageable with stimulation, while the tiredness tended to be constant. He also experienced microsleep, which is briefly falling asleep for a few seconds or minutes.

Another individual who attempted a 90-day journey without adequate sleep reported that their creativity was negatively impacted. They shared that they had a hard time remembering things and that their lack of sleep was one of the main reasons for their weight issues and stress.

Sleep deprivation can impair your cognitive abilities and make it difficult to remember things. It can also lead to a decrease in creativity, as you may find it challenging to think outside the box or come up with new ideas. Additionally, the lack of sleep can contribute to weight gain and stress, further impacting your overall well-being and creativity.

Frequently asked questions