Recovering From A Sleepless 72 Hours: A Guide

Sleep deprivation is a common issue that can have major negative effects on your activities and quality of life. After 3 days of sleep loss, your urge to sleep will strengthen and possibly become uncontrollable. You may experience more frequent and longer microsleeps and your perception of reality may be severely distorted. While there are no long-term strategies to function on little to no sleep, there are some short-term strategies that can help you recover from 3 days of no sleep. These include drinking lots of water, getting sunlight, taking a power nap, and consuming caffeine, tyrosine-rich foods, and a balanced diet. It's also important to avoid large meals, sugary foods, and dangerous activities such as driving.

Stay hydrated

Staying hydrated is key to recovering from sleep deprivation. Dehydration will only increase your fatigue, so drinking lots of water is important. Aim to start your day with a large glass of lukewarm water and continue drinking water regularly throughout the day. The average daily water intake for men is about 15.5 cups, and for women, it's about 11.5 cups. However, if you exercise and sweat more, you will need to increase your water intake. Drinking enough water has many benefits, including aiding digestion, normalising blood pressure, and reducing brain fog.

Water is not the only thing your body needs to recover from sleep deprivation. Make sure to also eat a balanced and healthy diet with an emphasis on protein-rich foods such as nuts, lean meats, eggs, and plain Greek yoghurt. Avoid large meals, sugary foods, and energy drinks, as these can cause energy dips and crashes.

In addition to staying hydrated and eating well, it's important to expose yourself to natural light and get some physical activity. Going for a walk outdoors will expose your body to sunlight, which boosts serotonin levels and improves your mood. Movement and physical activity stimulate alertness, so even a short walk can help increase your energy levels.

While caffeine can provide a temporary energy boost, it's important to use it strategically and in moderation. Limit your caffeine intake to the morning or early afternoon to avoid disrupting your sleep the following night.

Avoid caffeine and sugar

After three days of sleep deprivation, your body will be crying out for rest. While caffeine and sugar might seem like an obvious way to boost your energy, they can actually do more harm than good. Here's why you should avoid them when recovering from 72 hours with no sleep.

Caffeine

Caffeine is a powerful stimulant that can help you feel more alert and boost your energy levels. However, it is not a substitute for a good night's sleep. While it may seem like a quick fix, caffeine can disrupt your sleep even further, leading to a vicious cycle of sleep deprivation and caffeine dependence.

Caffeine blocks the action of adenosine, a sleep-inducing chemical that builds up in the brain throughout the day, making you feel tired. If you consume caffeine throughout the day, you will still feel its effects in the evening, making it harder to fall asleep. This will only add to your existing sleep debt, making you feel even more exhausted the next day.

Caffeine can also cause jitteriness, anxiety, and heart palpitations. It can also negatively impact your cognitive function, impairing your memory and attention span.

If you are going to consume caffeine, it is best to limit your intake to the morning and avoid it after lunch. The half-life of caffeine is around 8 to 12 hours, so drinking it in the afternoon or evening can interfere with your sleep.

Sugar

When you are sleep-deprived, you may crave sugary snacks and simple carbohydrates as a quick energy fix. However, the energy boost from sugar is short-lived and will be followed by a crash that leaves you feeling even more tired.

Instead of reaching for the candy, opt for a balanced diet with a focus on protein-rich foods such as nuts, lean meats, eggs, and Greek yogurt. These will provide a more sustained energy release, helping you avoid the sugar rush and crash.

In summary, while caffeine and sugar may provide a temporary boost, they will ultimately disrupt your recovery from sleep deprivation. It is best to avoid them and focus on healthy habits such as hydration, a balanced diet, and a consistent sleep schedule to get your body back on track.

Simplify your day

After three days of no sleep, your body and mind will be craving rest. You will likely experience extreme fatigue, an overwhelming urge to sleep, and even hallucinations. It is important to remember that your energy levels will be compromised, so it is crucial to simplify your day and take things easy. Here are some tips to help you get through the day and recover from your sleep loss:

• Lighten your workload: If you usually have a packed schedule or a long to-do list, consider cutting down on the number of tasks you need to complete. Focus on two or three essential tasks and prioritise quality over quantity. This will help reduce stress and ensure you are not taking on more than you can handle.
• Avoid big decisions: Lack of sleep can impair your cognitive function and judgement. Therefore, it is advisable to refrain from making any significant decisions or choices that require a clear head until you are well-rested.
• Take breaks: Throughout the day, make sure to take regular breaks to give yourself some downtime. Step away from your tasks and engage in relaxing activities that can help take your mind off your sleep deprivation, even if just for a few minutes.
• Nap wisely: While napping can be beneficial, it is important to keep it brief. Aim for a power nap of 10 to 25 minutes to boost your energy and alertness without disrupting your nighttime sleep. A short nap in the middle of the day, between 12 pm and 2 pm, is ideal to avoid negatively impacting your sleep cycle.
• Stay hydrated: Drink plenty of water throughout the day. Dehydration can increase fatigue, so keeping your body hydrated will help combat the tiredness. It will also give you an excuse to move around and stretch your legs as you make those extra trips to the bathroom!
• Get some sunlight: Exposure to natural light can do wonders for your energy levels and mood. Try to spend some time outdoors, soaking up the sun. If you cannot go outside, sit near a window to increase your sunlight exposure and boost your serotonin levels.

Remember, it is normal to feel exhausted and disoriented after going three days without sleep. Your body and mind are crying out for rest, so be kind to yourself and simplify your day as much as possible.

Exercise outdoors

Exercising outdoors is a great way to increase alertness and improve your mood, memory, attention, and ability to learn. Sun exposure can increase alertness as sunlight exposure signals to the brain that it's time to be awake. Being outdoors in the sun will also improve your cognitive performance and make you feel less sleepy.

However, it is important to keep your activity light or moderate and avoid vigorous exercise when you're exhausted from lack of sleep. You are much more likely to be injured during exercise if you are sleepy or drowsy.

If you are unable to exercise outdoors, simply going outside and exposing yourself to natural light will provide your body with natural cues to promote alertness and wakefulness.

Take a short nap

After three days of sleep loss, your body will be urging you to sleep. You will likely experience more frequent and longer microsleeps, and your perception of reality may be distorted. You might also experience complex hallucinations.

Napping can be an effective way to reduce the symptoms of sleep deprivation. If you've gone several nights without sleep, a short nap during the day can help to recharge your body and mind. Aim for a power nap, which is generally a short nap lasting between 10 and 25 minutes. A 5-minute nap is unlikely to provide many benefits, and a 30-minute nap might make you feel groggy. If you nap for longer than 30 minutes, you could actually end up feeling drowsier than before.

If you want to combine the benefits of caffeine and napping, try a "nap-a-latte". Drink a cup of iced drip coffee as fast as you can, then take a 25-minute nap. You'll wake up just in time for the caffeine to kick in, and you'll be good to go for at least four hours.

When you're severely sleep-deprived, it's best to avoid driving and operating heavy machinery. Your reaction times will be slower, and drowsy driving can be as dangerous as drunk driving.

Frequently asked questions