Battling Insomnia: Days Without Sleep And What Helps

Sleep is essential for our physical, mental, and emotional health. While it is unclear exactly how long humans can survive without sleep, the effects of sleep deprivation start to show within the first 24 hours. After 24 hours without sleep, people may experience symptoms such as impaired coordination, memory issues, and increased levels of stress hormones. These effects worsen with time, and after 36 hours without sleep, people may experience mood changes, alterations in brain function, and physical symptoms such as increased sleepiness and fatigue. After 48 hours without sleep, symptoms of depersonalization and derealization may occur, and people may experience switches between feelings of apathy and euphoria. After 72 hours without sleep, people may experience severe consequences such as complex visual and auditory hallucinations, delusions, and symptoms similar to acute psychosis. While short-term sleep loss may have milder effects, chronic sleep deprivation can have serious long-term consequences, including an increased risk of high blood pressure, certain cancers, cognitive impairment, and mood disorders.

Sleep deprivation can cause impaired coordination and memory after 24 hours

One of the most famous sleep deprivation experiments was conducted on a high school student named Randy Gardner, who managed to stay awake for 264 hours, or just over 11 days, in 1964. Towards the end of his ordeal, Gardner grew paranoid and started hallucinating, but he reportedly recovered without any long-term physical or psychological effects.

While staying awake for such an extended period is rare, it is not uncommon for people to go about their daily lives after missing a night of sleep. This can happen for a variety of reasons, such as working, cramming for an exam, or taking care of a sick child. However, even missing just 24 hours of sleep can have a significant impact on the body and mind.

After 24 hours without sleep, most people will experience impaired coordination and memory. They may also have difficulty concentrating and experience short-term memory problems, increased stress levels, and a higher risk of accidents. These effects occur because the brain attempts to conserve energy by entering a state that doctors refer to as "local sleep." During local sleep, the body temporarily shuts down neurons in some regions of the brain but not others. As a result, people who appear to be awake may find their ability to perform complex tasks significantly declined.

In addition to the physical and mental effects of sleep deprivation, there are also behavioural changes. A person who has gone without sleep for 24 hours may exhibit poor decision-making and impaired hand-eye coordination, similar to someone with a blood alcohol content (BAC) of 0.10 percent, which is above the legal limit for driving in most states.

The effects of sleep deprivation can be mitigated by practising good sleep hygiene. This includes maintaining a consistent sleep schedule, removing electronic devices from the bedroom, keeping the bedroom dark, cool, and quiet, and avoiding stimulants such as caffeine and nicotine before bedtime.

After 36 hours without sleep, your physical health is at risk

Sleep is essential for our physical and mental health and well-being. Sleep deprivation can have serious consequences, and the longer a person goes without sleep, the more severe the effects. After 36 hours without sleep, a person's physical health is at risk.

The Effects of Sleep Deprivation After 36 Hours

The body's sleep-wake cycle helps regulate the release of hormones such as cortisol, insulin, and human growth hormone. Going without sleep for an extended period can alter these bodily functions, leading to physical symptoms. After 36 hours without sleep, individuals may experience:

• Increased fatigue and sleepiness
• Impaired motor skills, reaction time, and coordination
• Poor decision-making and judgment
• Increased risk-taking behavior
• Hallucinations
• Difficulty regulating stress and emotions
• Speech impairments, such as poor word choice and intonation
• Reduced concentration and creativity
• Changes in visual perception, such as illusions and simple visual hallucinations

Long-Term Effects of Sleep Deprivation

Chronic sleep deprivation can have serious long-term physical health consequences. It can increase the risk of:

• Obesity
• Diabetes
• Heart disease
• Stroke
• High blood pressure
• Certain cancers, such as colorectal cancer
• Depression

Additionally, sleep deprivation affects hormone production and metabolism, increasing the risk of metabolic disorders. It also increases the production of stress hormones, further elevating the risk of cardiovascular problems.

Recommendations for Better Sleep

To improve sleep quality and duration, it is essential to practice good sleep hygiene. This includes:

• Maintaining a consistent sleep schedule
• Creating a relaxing bedtime routine
• Avoiding stimulants, such as caffeine and nicotine, before bedtime
• Winding down before bed by reading, taking a warm bath, or meditating
• Avoiding large meals close to bedtime
• Limiting screen time an hour or more before sleeping
• Getting regular exercise during the day

If you are experiencing difficulty falling or staying asleep, it is important to consult a healthcare professional for advice and guidance.

At 48 hours, the body starts to shut down for microsleeps

After 48 hours without sleep, the body starts to shut down for microsleeps. Microsleeps are brief episodes of sleep or drowsiness lasting a few seconds, during which an individual loses consciousness and fails to respond to external stimuli. These microsleeps can occur even when a person's eyes are open, and the person experiencing them may remain unaware that they happened.

Microsleeps are often caused by sleep deprivation, but they can also occur during monotonous tasks, even if the person experiencing them is well-rested. During microsleep, the brain waves slow down and there is decreased activity in arousal-related brain regions, such as the thalamus, midbrain, and posterior cingulate cortex.

The risks associated with microsleep are primarily related to accidents that can occur when performing tasks that require constant alertness, such as driving, operating heavy machinery, or working in air traffic control. People who experience microsleep may find themselves briefly less responsive or unresponsive to stimuli, which can be dangerous in high-stakes situations.

In addition to the risk of accidents, going without sleep for 48 hours can have other negative consequences. Cognitive performance worsens, and individuals become extremely fatigued. The immune system is also disrupted, with increased levels of inflammatory markers and decreased natural killer (NK) cell activity, making it harder for the body to fight off illnesses.

After 72 hours, you will experience major cognitive deficits and hallucinations

After 72 hours without sleep, you will experience major cognitive deficits and hallucinations.

Cognitive Deficits

After 72 hours without sleep, you will experience a profound inability to think. Your executive functions, such as multitasking, remembering details, and paying attention, will be severely impaired. You will have difficulty seeing even simple tasks through to completion. Your emotions will also be affected. You may experience irritability, a depressed mood, anxiety, or paranoia. Research has found that sleep-deprived people have difficulty processing others' emotions, such as recognising angry and happy facial expressions.

Hallucinations

You may experience hallucinations, which occur when you see, hear, or feel things that are not there. Hallucinations can affect any of the five senses: auditory, gustatory (taste), olfactory (smell), tactile (touch), or visual. Visual hallucinations are most common after 72 hours without sleep. You may also experience illusions, which are misinterpretations of things that are real, such as seeing a sign and thinking it is a person.

Recovery

The good news is that these symptoms will go away once you get enough sleep. However, it can take several days to recover from sleep deprivation. The longer you've been awake, the longer it will take to get back on track.

Chronic sleep deprivation can lead to serious medical conditions

Sleep is a basic human need, and sleep deprivation can have serious consequences for both physical and mental health. Chronic sleep deprivation can lead to a higher risk of several serious medical conditions, including:

Cardiovascular Disease

Chronic sleep deprivation can have long-term damaging effects on heart and circulatory health. Those affected are more likely to develop high blood pressure (hypertension) and high cholesterol (hyperlipidemia). Sleep deprivation has also been linked to a higher chance of heart attacks and strokes in older adults.

Obesity

Lack of sleep can alter the body's natural sleep-wake cycle, which affects hormones that regulate hunger. Studies suggest that sleep deprivation is associated with an increased appetite and a desire for foods associated with weight gain. Sleep-deprived people may also have reduced motivation to exercise and impaired performance when they do.

Type 2 Diabetes

People with chronic sleep deprivation are at a much higher risk of developing Type 2 diabetes. Sleep plays a role in regulating blood sugar levels, and sleep deprivation can interfere with this process.

Mental Health Disorders

Sleep is closely connected to emotional regulation, and sleep deprivation can negatively affect mental health. It can make it harder to manage and process emotions, and those affected are more likely to experience symptoms of depression and anxiety. Sleep deprivation is also associated with an increased risk of cognitive decline and dementia.

Other Conditions

Chronic sleep deprivation has also been linked to an increased risk of kidney disease, high blood pressure, and certain conditions that involve psychosis. It can also increase the risk of accidents and injuries, especially when driving.

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