The Ultimate Guide To Sleeping For Two Days Straight

Sleeping for two days straight is an extreme form of sleep bingeing that can be dangerous to your health. While it may be tempting to try to make up for lost sleep, especially after a busy week, it is important to understand the risks involved and take steps to mitigate them. Here are some key considerations if you are planning to sleep for an extended period:

- Health Risks: Chronic poor sleep increases the risk of serious medical conditions such as obesity, heart disease, and diabetes. After 24 hours of no sleep, stress hormones increase, leading to impaired coordination, memory, and judgment. At 36 hours, your physical health starts to deteriorate, with high levels of inflammatory markers in the bloodstream, which can lead to cardiovascular disease and high blood pressure. At 48 hours, you enter a state of extreme sleep deprivation, with your body resorting to microsleeps to compensate.

- Preparation: If you still intend to sleep for two days, it is crucial to prepare your body and environment. Try to skimp on sleep beforehand so that you are abnormally tired, as this will make it easier to sleep longer. Clear your calendar and ensure you have no serious commitments or obligations. Make your sleeping area as comfortable and dark as possible, and maintain a suitable temperature—generally between 65–72 °F (18.3–22.2 °C).

- Diet and Exercise: Eat a filling meal before your sleep marathon, preferably one that is high in tryptophan and carbohydrates, as these tend to make people drowsy. Get good exercise the day before, as physical exertion is known to promote good sleep.

- Mental Tricks: If you find it difficult to fall asleep, try mental tricks such as distracting yourself with a mental game or focusing on an imaginary sensation, like your body turning to stone.

- Sleep Aids: Small doses of mild, over-the-counter sleep aids can be beneficial. However, always follow the directions and consult a doctor if you have drug allergies or are taking other medications.

- Caffeine and Alcohol Avoidance: Avoid caffeine and alcohol before your sleep marathon. Caffeine is a stimulant that can interfere with your sleep, and while alcohol may make you drowsy initially, it can lead to disrupted sleep later.

Avoid caffeine and alcohol

Caffeine and alcohol are two of the most common causes of disrupted sleep. To ensure you get a good night's rest, it is important to avoid consuming caffeine and alcohol close to bedtime.

Caffeine is a stimulant that can keep you awake and reduce your sleep quality. It is important to avoid consuming caffeine at least eight hours before bedtime. Caffeine can be found in coffee, tea, energy drinks, chocolate, and some medications and supplements. Even if you are able to fall asleep after consuming caffeine, it can still impact your sleep stages and reduce the amount of deep sleep you get. This can leave you feeling tired and sluggish the next day. If you are sensitive to caffeine, you may need to stop consuming it earlier in the day or switch to decaffeinated products.

Alcohol, on the other hand, can disrupt your sleep pattern and make it difficult to fall back asleep in the middle of the night. It is recommended to avoid consuming alcohol at least three hours before bed. While alcohol can help you fall asleep initially, it can interfere with your sleep later in the night.

To improve your sleep quality and duration, it is best to avoid caffeine and alcohol close to bedtime. This will give your body and mind the best chance to rest and recover during sleep.

Exercise the day before

If you're preparing to sleep for two days straight, it's a good idea to get some exercise the day before. Not only will this tire your body out, but it will also promote good sleep. In fact, exercise is even used as a treatment for clinical cases of insomnia.

However, it's important to note that exercising too close to bedtime can make it harder to fall asleep, so be sure to leave at least an hour or two of downtime before you hit the hay.

If you're worried about your ability to fall asleep after exercising, you could try a gentle form of exercise, such as walking, a light jog, or yoga. These activities will still help you sleep, but they won't leave you feeling too energised to rest.

It's also worth noting that, while it can be easier to sleep for longer if you're abnormally tired, it's almost impossible to sleep for a whole day from tiredness alone. So, if you're planning to sleep for two days, make sure you clear your schedule and create a comfortable sleeping environment, too.

Eat a big meal before bed

Eating a big meal before bed can be a great way to set yourself up for a good night's sleep. Here are some tips to make the most of this strategy:

Choose the Right Foods

While it may be tempting to reach for your favourite junk food or a heavy, rich, or fatty meal, these options are more likely to cause discomfort and disrupt your sleep. Instead, opt for foods that are rich in tryptophan, an amino acid that your body uses to produce serotonin and melatonin, which can help you fall asleep faster and improve your overall sleep quality. Some great options include turkey, milk, nuts, and tart cherry juice. You can also include some complex carbohydrates in your meal as they tend to make people drowsiest.

Be Mindful of Timing

While eating a big meal before bed can aid sleep, it's important to allow sufficient time for digestion. Aim to finish your meal at least two to four hours before bedtime. This will reduce the risk of digestion-related issues like indigestion, acid reflux, and heartburn, which can interfere with your sleep.

Manage Portion Sizes

While eating a big meal is important, be careful not to overeat. Overeating can lead to discomfort and make it harder to fall asleep. Listen to your body and eat until you're satisfied, not stuffed. Remember, the goal is to promote sleep, not overload your digestive system.

Create a Relaxing Environment

After your meal, create a relaxing environment that signals to your body that it's time to wind down. Dim the lights, put away any electronic devices, and engage in calming activities such as reading or listening to soothing music. This will help you transition into a restful state and prepare your mind and body for sleep.

Combine with Other Sleep Strategies

Combining a big meal before bed with other sleep strategies can further enhance your sleep quality. Ensure your bedroom is cool, dark, and quiet. Engage in relaxing activities before bed, such as reading or listening to soothing music. Avoid caffeine and alcohol, especially close to bedtime, as they can interfere with your sleep.

Make your room dark and comfortable

Making your room dark and comfortable is critical to helping you fall and stay asleep. Here are some tips to achieve this:

Use Blackout Curtains or Shades

Blackout curtains or shades are designed to block out external light sources effectively, creating a dark environment that promotes better sleep. When choosing blackout curtains, opt for larger ones to ensure they cover the entire window. You can also combine them with blinds or shades for a more effective light-blocking solution. Additionally, ensure proper installation for maximum effectiveness.

Cover or Unplug Light-Emitting Electronics

Small amounts of light from electronic devices like phones, tablets, laptops, chargers, televisions, and digital clocks can impact your sleep. Cover the parts of these devices that emit light with tape or put them away in a drawer. If possible, unplug or turn off any unnecessary electronics.

Paint Your Walls a Dark Colour

Darker wall colours absorb light instead of reflecting it. Painting your bedroom walls a deep blue, dark green, or rich earth tone can create a soothing and darker atmosphere, reducing overall brightness. Consulting an interior designer or someone knowledgeable about colour theory can help you choose the best colours and create a tranquil space.

Block Gaps and Cracks

Light can sneak into your room through the gap between the door and the floor, or even through small cracks. To block these light sources, turn off hallway lights, or place a rolled-up towel against the door gap. Seal any blinds or cracks that let in light through windows.

Wear an Eye Mask

If blocking light sources is not possible or preferred, wearing an eye mask can be an effective alternative. Choose a thick, dark-coloured mask that fits comfortably and snugly over your eyes. Keep in mind that you need to keep the mask on throughout the night for it to be effective.

Use a Combination of Light-Blocking Techniques

For maximum light-blocking capabilities, consider using a combination of the techniques mentioned above. For example, you can use blackout curtains along with blinds or shades, or even combine them with window film. Additionally, you can use an eye mask to supplement your window coverings for maximum darkness.

Keep hydrated

Staying hydrated is crucial for a good night's sleep. Dehydration can cause a range of uncomfortable symptoms that can disrupt your sleep, such as dry mouth, muscle cramps, and a sore throat. Poor sleep can also lead to dehydration, as sleep deprivation can alter hormone regulation and impair your body's ability to recognize thirst. Therefore, staying properly hydrated throughout the day is essential for a good night's sleep and can improve your sleep quality.

• Drink plenty of water throughout the day. Most adults need around two litres of water daily but adjust this amount if you exercise, breastfeed, or are sick.
• Carry a water bottle with you and sip from it regularly. If you don't like plain water, try flavouring it with lemon, mint leaves, or fresh berries.
• Eat fruits and vegetables with high water content, such as watermelon, pears, oranges, spinach, squash, and carrots. These foods can contribute to your daily water intake.
• Limit caffeine and alcohol intake. These substances are diuretics, which increase urination and can disrupt your sleep. Stop consuming caffeine and alcohol at least eight and three hours before bedtime, respectively.
• Take steps to prevent nighttime sweating, as this can contribute to dehydration. Keep your bedroom cool and well-ventilated, use breathable bedding and moisture-wicking pyjamas, and avoid heavy bedding.
• Use a humidifier in your bedroom, especially if you live in a dry environment, to maintain optimal moisture levels and prevent dehydration.
• Put a glass or bottle of water next to your bed as a reminder to stay hydrated.
• Avoid overhydrating close to bedtime to prevent frequent urination during the night.

By following these tips, you can ensure you stay properly hydrated, which will contribute to a more restful and uninterrupted sleep.

Frequently asked questions