Can Humans Function Without Sleep For 30 Days?

Sleep is essential for our physical, cognitive, and mental well-being. While the exact amount of sleep required varies from person to person, the recommended amount for adults is seven to nine hours per night. But what happens when you forgo sleep completely? Is it possible to stay awake for 30 days straight?

The simple answer is no. The current world record for the longest time spent without sleep is held by Randy Gardner, who managed to stay awake for 264 hours, just over 11 days, in 1964. After this duration, Gardner experienced paranoia and hallucinations, but he reportedly recovered without any long-term physical or psychological effects.

However, the effects of sleep deprivation can be severe and begin much earlier than 11 days. After just 24 hours without sleep, individuals may experience impaired decision-making, vision and hearing impairments, decreased hand-eye coordination, increased muscle tension, and an increased risk of accidents. As time progresses, the symptoms worsen, with individuals experiencing an overwhelming urge to sleep, cognitive impairments, hallucinations, and even symptoms resembling acute psychosis.

While staying awake for 30 days straight is not possible, the attempt could have serious consequences on one's health, including cognitive impairment, hallucinations, and an increased risk of accidents.

The dangers of sleep deprivation

Sleep deprivation can have serious and dangerous consequences on a person's health and well-being. Here are some of the dangers of sleep deprivation:

• Increased risk of accidents: Sleep deprivation can cause impaired coordination, reduced reaction times, and poor decision-making, all of which can increase the risk of accidents. In fact, according to the National Highway Traffic Safety Administration, drowsy driving claimed 795 lives in 2017.
• Impaired immune system: Sleep deprivation can disrupt the immune system, leading to an increased risk of illness. It can also cause an increase in inflammatory markers and a decrease in natural killer cells, which help fight off illnesses.
• Cardiovascular issues: Sleep deprivation can have negative effects on the cardiovascular system, including increased blood pressure, impaired glucose tolerance, and an increased risk of heart disease.
• Weight gain: Sleep deprivation can disrupt hormones that control hunger and fullness, leading to increased appetite and weight gain. It can also cause decreased physical activity, further contributing to weight gain.
• Mental health issues: Sleep deprivation can have negative effects on mental health, including increased risk of anxiety and depression, cognitive impairment, and hallucinations.
• Increased risk of chronic diseases: Sleep deprivation has been linked to an increased risk of various chronic diseases, including obesity, diabetes, heart disease, and even certain types of cancer.
• Mortality: Sleep deprivation has been associated with an increased risk of mortality. Studies have found that sleeping less than 5 hours per night can increase the risk of death from all causes by roughly 15%.

The short-term effects of sleep deprivation

Sleep is vital for both physical and emotional well-being. Sleep deprivation can have several adverse short-term effects on health that will usually resolve once a person gets enough sleep.

After 24 hours without sleep, people tend to experience the adverse effects of sleep deprivation. Some of the short-term effects of sleep deprivation include:

• Impaired decision-making
• Vision and hearing impairments
• Decreased hand-eye coordination
• Increased muscle tension
• Increased risk of accidents or near misses
• Raised levels of stress hormones, such as cortisol and adrenaline
• Increased blood sugar levels
• Decreased concentration
• Short-term memory problems
• A higher risk of accidents
• Decreased performance and alertness
• Memory and cognitive impairment
• Stressed relationships
• Occupational and/or motor vehicle injury
• Psychiatric problems, including depression, anxiety, and other mood disorders
• Poor quality of life

The longer a person stays awake, the more severe and less tolerable the symptoms become. After 36 hours without sleep, a person may experience decreased motivation, inflexible reasoning, and speech impairments. After 48 hours, it becomes extremely difficult to stay awake, and people may experience periods of microsleep, which are brief periods of complete unconsciousness that can last for several seconds.

The long-term effects of sleep deprivation

Staying awake for 30 days is far beyond the longest anyone has ever managed to go without sleep. The current record is just over 11 days, and by that point, the subject had grown paranoid and was hallucinating.

Sleep deprivation can have serious long-term effects on the body and mind, and these effects will be felt more severely the longer a person goes without sleep. Here are some of the long-term effects of sleep deprivation:

• Increased risk of accidents and injuries: Sleep deprivation can cause excessive daytime sleepiness, impairing coordination and increasing the risk of accidents, especially when driving.
• Mental health disorders: Chronic sleep deprivation can lead to anxiety, depression, paranoia, and other mood disorders. It can also trigger suicidal thoughts.
• Cognitive decline: Lack of sleep can result in memory loss, loss of focus, and impaired decision-making.
• Poor physical health: Sleep deprivation has been linked to heart disease, diabetes, obesity, high blood pressure, and a weakened immune system. It can also lower fertility rates and slow down recovery from illness or injury.
• Poor quality of life: Sleep deprivation can affect relationships, job performance, and overall quality of life.
• Hormonal imbalances: Sleep helps the body regulate hormones, including those that control hunger, reproduction, and stress. Sleep deprivation can disrupt these hormonal balances, leading to issues such as weight gain and decreased libido.
• Increased risk of chronic illnesses: Sleep deprivation can worsen existing chronic illnesses and increase the risk of developing new ones, such as diabetes and heart disease.
• Changes in appetite and eating habits: Sleep-deprived people often experience increased appetite and cravings for unhealthy foods, which can contribute to weight gain.

The stages of sleep deprivation

Sleep deprivation can occur after just 24 hours without sleep. However, there is no universal timeline for the stages of sleep deprivation. The stages are usually divided into 12-hour or 24-hour increments, and the symptoms become more severe the longer one stays awake. Here is a breakdown of the stages of sleep deprivation:

Stage 1: After 24 Hours

Missing a full 24 hours of sleep won't cause major health issues, but one can expect to feel tired, exhausted, or "off". The risk of errors and accidents in everyday tasks also increases. According to the Centers for Disease Control (CDC), being awake for 24 hours is similar to having a blood alcohol concentration of 0.10%, which is above the legal limit to drive in most states.

Stage 2: After 36 Hours

After 36 hours without sleep, one will have an overwhelming urge to sleep. Along with the effects of the previous stage, one may experience an increased appetite, extreme fatigue, and microsleeps. Microsleeps are brief periods of sleep that usually last for about 30 seconds, and one might not even be aware that they are happening. Research has also found that one may begin to hallucinate at this stage.

Stage 3: After 48 Hours

Missing sleep for two full days is considered extreme sleep deprivation, and it will be increasingly difficult to stay awake. One is more likely to experience microsleeps and may also have perceptual distortions, increased irritability, and temporal disorientation.

Stage 4: Awake for 72 Hours

After three days of sleep loss, the urge to sleep will strengthen and may become uncontrollable. Microsleeps will become more frequent and longer. Sleep deprivation will significantly impair one's perception, and hallucinations may become more complex.

Stage 5: Awake for 96 Hours or More

After 96 hours, one's perception of reality may be severely distorted, resembling acute psychosis. The urge to sleep will be unbearable. Fortunately, these symptoms will go away once one gets enough sleep. However, it can take days or even weeks to fully recover from sleep deprivation.

How to recover from sleep deprivation

Sleep is essential for both physical and emotional well-being. Sleep deprivation can have several adverse effects on health, including decreased concentration, short-term memory problems, and a higher risk of accidents. It can also cause or contribute to a variety of health issues in the long term, such as cardiovascular disease, obesity, diabetes, and mental health issues.

• Get back to your normal routine as soon as possible. Returning to your typical sleep schedule prevents you from accumulating more sleep debt.
• Use afternoon naps in moderation. A quick 20-minute nap during the day can help you function better until bedtime. However, be careful not to nap too long or too late in the day, as this can disrupt your nighttime sleep.
• Avoid stimulants, especially in the afternoon or evening. A cup of coffee may make you feel more alert, but it can also disrupt your sleep, contributing to your sleep debt.
• Keep a sleep diary. Taking notes can help you detect patterns and make changes to get more and better sleep.
• Be patient. It can take up to four days to recover from an hour of sleep debt, and nine days or more to fully recover from a significant deficit. Expecting a quick fix can create stress and frustration when you still feel tired after a day or two. Remember that it will take time for your body and mind to recover.
• Talk to your doctor. If you face significant or continuous sleep problems, your doctor can help. They can determine if you have an undiagnosed sleep disorder and prescribe treatment.
• Exercise regularly, but not too close to bedtime. Staying active can help with the quality of your sleep, but exercising too late in the day can make it difficult to fall asleep.
• Maintain a balanced diet. Eating a rich, heavy meal before bed can make it hard to sleep. Opt for a light evening meal, and avoid caffeine, nicotine, and alcohol in the evening.
• Stick to a consistent sleep schedule. Go to bed and wake up at the same time every day, even on weekends.
• Keep your bedroom dark, cool, and quiet, and reserve it only for sleeping and sex. Remove electronic devices such as smartphones, computers, and televisions from the bedroom.

Frequently asked questions