Sleeping For Weeks: 38 Days Of Uninterrupted Slumber

Sleep is an essential human function, and going without it for extended periods is not recommended. However, in certain situations, such as pulling an all-nighter for exams or work, it may be unavoidable to go without sleep for a day or two. The longest anyone has ever gone without sleep is 11 days, and this is certainly not advisable. After 24 hours without sleep, you will start to feel tired and exhausted, and your risk of errors and accidents in everyday tasks will increase. As the time spent awake increases, the symptoms of sleep deprivation become more severe and less tolerable. After 36 hours, you will have an overwhelming urge to sleep, and after 48 hours, this will become even more challenging as you experience extreme fatigue and possible microsleeps. After 72 hours, your perception of reality may be distorted, and your urge to sleep will be uncontrollable. Therefore, sleeping for 38 days straight is not advisable and may have severe consequences for your health.

Prepare your body by skimping on sleep beforehand

If you're planning to sleep for 38 days straight, you'll need to prepare your body by skimping on sleep in the days leading up to your sleep marathon. This means getting less sleep than usual and building up a "sleep debt".

Adults tend to require around 7.5 hours of sleep per night on average, but individual sleep needs vary from person to person. By pulling a few all-nighters or long nights in the days leading up to your sleep marathon, you'll be abnormally tired when you finally go to bed, making it easier to sleep beyond your normal limit.

However, it's important to note that you should not go longer than 3-4 days without sleep, and you should avoid making sleep deprivation a habit, as it can have negative and potentially permanent consequences on your brain health.

• Clear your schedule: Focus on your sleep goal and temporarily put non-essential activities on hold. This will reduce the chances of something interrupting your sleep.
• Exercise: Get some good exercise the day before your sleep marathon. Physical exercise is well-known for promoting good sleep and is often recommended for treating insomnia. Just make sure to leave some downtime before bedtime, as exercising too close to bedtime can make it harder to fall asleep.
• Eat a filling meal: Eating a big meal the night before can make you feel drowsy and less likely to wake up from hunger. Meals containing tryptophan (found in turkey) and large amounts of carbohydrates tend to make people the drowsiest. However, avoid eating right before bed to prevent digestion problems that could disrupt your sleep.
• Prepare your sleeping area: Make your bed as comfortable as possible, with your preferred number of pillows, type of mattress, and arrangement of blankets. Ensure your room is dark, as darkness makes it easier to sleep. If your room gets hot, have a fan or air conditioner ready.

Clear your calendar and create a comfortable sleeping environment

For most people, it's easiest to sleep deeply when they know there's nothing – absolutely nothing – that they need to do the next day. Before you embark on your sleeping adventure, give yourself a completely open schedule for the following day. This means cancelling or rescheduling any work or school commitments, as well as any social plans or checkups/appointments.

Next, you'll want to make your sleeping area as comfortable as possible. Everyone has different preferences when it comes to sleep. Some people like firm mattresses, while others prefer soft ones. Some people like a big pile of pillows, while others only want a few. Some people like to be surrounded by blankets, while others prefer a single thin sheet. Make your sleeping area fit your personal preferences so that when you go to bed, everything is just right.

If you use any sleeping accessories, such as a supportive foam wedge, a neck pillow, or a pillow between your legs, make sure you have them ready.

Make your sleeping area as dark as possible. Seal the blinds, close the curtains, and shut the doors. Ideally, you want your sleeping area to be pitch-black. The human body takes its cues for sleeping and waking from the environment around it. When it's dark, we tend to sleep easier, and when it's light, we tend to wake more easily. Making your room darker than usual can easily add a few hours to your sleeping time.

If you think the weather is going to be hot, keep an air conditioner handy. Keeping yourself at a comfortable temperature is extremely important for good sleep. As a general rule, most people tend to sleep best within 65-72°F (18.33-22.22°C). However, this can vary from person to person, so listen to your body and set the temperature to whatever is most comfortable for you.

Sleeping in a too-cold room is generally easier than sleeping in a too-hot room, as you can always pile on more blankets.

Exercise and eat a big meal before your sleep marathon

To sleep for 38 days straight, you'd need to be a hibernating mammal! But if you mean sleeping for a regular, healthy amount each night for 38 days, then exercise and a good diet can help.

Exercising before bed can help you sleep, but it's important to get the timing right. A good, moderate-intensity workout can help you fall asleep faster and improve your sleep quality. But exercising too late in the day can leave you feeling energised and stimulated, making it difficult to fall asleep. It's recommended that you finish exercising at least one to two hours before bed to give your body time to cool down and relax.

Yoga is a great choice for an end-of-day workout as it helps you relax and unwind both physically and mentally. Other good options include light to moderate weightlifting, walking, and breathing relaxation exercises or meditation. Vigorous workouts, such as running or HIIT, are best avoided in the evening as they can overstimulate your nervous system and raise your heart rate too much.

If you're exercising in the evening, it's also important to make sure you're getting enough calories and nutrients to fuel your body. Aim for a balanced meal with lean protein, whole grains, and fresh fruits and vegetables. This will give your body the energy it needs to support your workout and sleep.

However, it's best to avoid a big meal within a couple of hours of going to bed. Instead, opt for a light snack like toast or fruit if you're still hungry.

Manage biological needs and replicate your natural sleep habits

To manage your biological needs, it is important to eat a filling meal before your sleep marathon. Eating a large meal will make you drowsy and ensure that you don't wake up hungry in the morning. However, it's best not to eat right before bed as this can cause digestion problems that make it difficult to sleep. It is also important to stay hydrated, so keep a glass of water by your bed.

If you need to get up to go to the bathroom, do so, and try to get some light exercise like walking or yoga to ease any muscle stiffness. If you feel hungry, eat a snack and then go back to bed.

To replicate your natural sleep habits, perform your usual bedtime routine. This could include reading, listening to a book on tape, drinking herbal tea, taking a bath, or washing your face. Try to yawn, as this can induce a gentle feeling of fatigue. You could also try some mental sleep tricks, like playing mental games or focusing on imaginary sensations, such as pretending your body is gradually turning to stone.

Try mental sleep tricks or a mild sleep aid

Paradoxical intent

One of the most effective ways to trick yourself into falling asleep is to try not to. This might sound counterintuitive, but if you find it difficult to sleep because you are anxious about not falling asleep, doing the opposite and forcing yourself to stay awake can help. This phenomenon is called 'paradoxical intent'. "Your mind is actually trying to stay awake but sleep will eventually kick in," says Deirdre Conroy, a sleep psychologist and the clinical director of the Behavioral Sleep Medicine Clinic at the University of Michigan Health Sleep Disorders Centers.

Autogenic training

Autogenic training is a self-relaxation technique that dates back to the 1930s. It is based on self-hypnosis coupled with progressive muscle relaxation. The training produces a feeling of warmth and heaviness throughout your body, resulting in a deep state of physical relaxation and mental peace.

Shirodhara

Shirodhara is an ancient Ayurvedic treatment that involves dripping warm brahmi oil onto the forehead. This treatment has been shown to help with insomnia.

Scanning techniques

Body scanning is a simple technique that involves bringing awareness to the body one point at a time, to bring the body back to a more coherent and relaxed state. Close your eyes and turn your attention to the natural movement of your breath. Then begin by noticing the sensations at the top of the head, the face, scalp, and then the neck. Then, bring your attention to the right shoulder, arm, and hand, and repeat on the left side. Next, notice your upper chest, abdomen, upper back, and mid- and lower back, in that order. Lastly, notice the right hip, leg, and foot, and repeat on the left side. End with your awareness in both feet and then on the body as a whole.

Breathing techniques

Breathing techniques can also help you fall asleep. One such technique involves breathing in through your nose for four seconds, holding your breath for seven seconds, and then exhaling through your mouth for eight seconds. Repeat this process four times.

Mild sleep aids

If mental tricks don't work, you could try a mild sleep aid. Antihistamines, for example, are known to cause drowsiness and are often used to treat insomnia. Melatonin is another option; it is a natural hormone that plays a key role in the sleep-wake cycle. However, it is important to consult a doctor or healthcare professional before taking any sleep aids.

Frequently asked questions