Sleep Theory: Three-Day Cycle For Optimal Rest

The 3-day sleep theory is a reference to the effects of sleep deprivation on the human body and mind. Sleep deprivation can occur after just 24 hours of no sleep, and the longer a person spends awake, the more severe and less tolerable the symptoms become. After 3 days of no sleep, a person's urge to sleep will strengthen and they may experience more frequent and longer microsleeps, along with complex hallucinations.

Stages of sleep deprivation

The 3-day sleep theory refers to the stages of sleep deprivation, which can be broken down into five stages, each lasting 12-24 hour increments.

Stage 1: After 24 Hours

After one day without sleep, you may feel tired, exhausted, or "off". The risk of errors and accidents in everyday tasks also increases. The Centers for Disease Control (CDC) states that being awake for 24 hours is similar to having a blood alcohol concentration of 0.08%, the legal intoxication limit for driving.

Stage 2: After 36 Hours

After 36 hours without sleep, you will have an overwhelming urge to sleep, along with increased appetite and extreme fatigue. You may also start experiencing microsleep, brief periods of sleep that usually last 30 seconds or so, without realising it. Research has found that hallucinations may also begin at this stage.

Stage 3: After 48 Hours

By now, it will be extremely difficult to stay awake, and you are likely to experience microsleep more frequently. Other possible effects include perceptual distortions, increased irritability, and temporal disorientation.

Stage 4: Awake for 72 Hours

After three days of sleep loss, your urge to sleep will be even stronger and possibly uncontrollable. You will likely experience longer microsleep episodes. Your hallucinations may also become more complex.

Stage 5: Awake for 96 Hours or More

After 72 hours, your perception of reality may be severely distorted, resembling acute psychosis. Your urge to sleep will be unbearable. However, these symptoms will go away once you get enough sleep.

Biphasic sleep

In the modern day, biphasic sleep is still practiced in some parts of the world, such as Spain, Italy, and Greece, where it is common to take a midday "siesta".

Some people adopt a biphasic sleep schedule to increase their productivity, while others find that it comes more naturally to them. However, there is some debate about the health benefits of biphasic sleep, with some studies suggesting that napping can lead to poor sleep quality and sleep deprivation, especially in children.

If you are interested in trying a biphasic sleep schedule, it is recommended that you choose a specific schedule, such as the siesta sleep schedule or the midday nap sleep schedule, and stick to consistent bed and wake times. Limiting your exposure to artificial light before sleeping and practicing good sleep hygiene can also help with the transition.

Polyphasic sleep

Proponents of polyphasic sleep claim that it increases productivity, alertness, and cognitive abilities such as learning and memory retention. However, there is limited scientific research supporting these claims. Polyphasic sleep may be more compatible with irregular work schedules and reflect the natural desire for afternoon naps. It may also reduce stress associated with insomnia and potentially train the brain to enter slow-wave sleep faster.

On the other hand, polyphasic sleep schedules carry risks of sleep deprivation and negative side effects. They can disrupt the natural light-dark cycle that regulates the body's internal clock, negatively impacting hormonal and biological processes. This misalignment of the circadian rhythm can increase the risk of health issues such as impaired immune function, mental health conditions, heightened stress response, reduced quality of life, and certain cancers. Additionally, daytime naps in polyphasic schedules can be easily interrupted, and it may be challenging to sustain this sleep pattern in many workplaces.

Sleep deprivation treatment

Sleep deprivation can occur after just 24 hours of no sleep, and the longer one spends awake, the more severe and less tolerable the symptoms become. There are five stages of sleep deprivation, each with its own set of symptoms and severity. While there is no universal timeline, the stages are typically divided into 12-hour or 24-hour increments.

Napping

Napping is recommended if you've only lost a few hours of sleep. A short nap can help reduce symptoms of mild sleep deprivation. However, avoid napping too frequently or too close to bedtime, as this may disrupt your nighttime sleep.

Breathing Devices

If your sleep deprivation is due to sleep apnea, a breathing device such as a CPAP machine can help you breathe more easily during sleep.

Over-the-Counter (OTC) Sleep Aids

OTC sleep aids can be useful for occasional sleepless nights. However, it is important to use them sparingly and consult your doctor before using them, as they can cause daytime sleepiness or worsen your sleep quality.

Prescription Sleeping Pills

Your doctor may prescribe sleeping pills if your sleep deprivation is severe or persistent. However, like OTC sleep aids, they can become less effective over time.

Cognitive Behavioral Therapy for Insomnia (CBTi)

CBTi is the most effective treatment for sleep deprivation caused by chronic insomnia. It can help you address the underlying causes of your insomnia and improve your sleep habits.

Healthy Sleep Hygiene

Practicing good sleep hygiene is crucial for treating and preventing sleep deprivation. This includes:

• Maintaining a consistent sleep schedule by going to bed and waking up at the same time each day.
• Avoiding large meals, caffeine, and alcohol before bedtime.
• Engaging in regular physical activity and maintaining a balanced diet.
• Avoiding electronic devices at least 30 minutes before bedtime.
• Keeping your bedroom relaxing, quiet, and at a cool temperature.

Exposure to Bright Light

Bright light exposure can help regulate your body's circadian rhythm, making it easier to stay awake and improving alertness. This can be particularly beneficial for shift workers.

Noise and Sound Stimuli

Exposing yourself to novel sounds or music can help increase alertness. Singing along or engaging in a conversation can further enhance this effect.

Posture

Simply sitting upright or standing can activate your sympathetic nervous system, increasing alertness and counteracting sleep deprivation.

Caffeine

Caffeine is a widely available and effective stimulant that can help you stay awake. It is best consumed in small amounts and limited to before lunchtime and no later than 4 pm to avoid disrupting your nighttime sleep.

Motivation and Interest

Engaging in activities you care about or find interesting can help you stay alert. Spending time with loved ones, pursuing hobbies, or receiving incentives like financial rewards can improve your vigilance during the initial stages of sleep deprivation.

Group Interaction

Anthropologists believe that the effects of sleep deprivation may be lessened when experienced in a group setting. Interacting with well-rested individuals can help maintain alertness through conversation and social engagement.

Sleep hygiene

The 3-day sleep theory refers to the stages of sleep deprivation a person will experience if they go without sleep for 72 hours. By this point, a person's urge to sleep will be uncontrollable, and they will be experiencing complex hallucinations.

Set Your Sleep Schedule

• Keep a fixed wake-up time, even on weekends.
• Prioritize sleep over other activities, and calculate a target bedtime to ensure you get enough sleep.
• Make gradual adjustments to your sleep schedule if needed, rather than sudden changes.
• Limit naps to a short duration in the early afternoon to avoid disrupting nighttime sleep.

Follow a Nightly Routine

• Keep your pre-sleep routine consistent to reinforce the idea that it's bedtime.
• Take 30 minutes to wind down before bed. Try activities such as light stretching, reading, or relaxation exercises.
• Dim the lights, as bright lights can hinder the production of melatonin, a hormone that facilitates sleep.
• Unplug from electronic devices 30-60 minutes before bed. The blue light from screens decreases melatonin production, and the mental stimulation can make it hard to fall asleep.
• Test out different relaxation techniques such as meditation, mindfulness, or paced breathing.

Cultivate Healthy Daily Habits

• Get exposure to daylight, especially sunlight, which encourages quality sleep.
• Be physically active through regular exercise, which can make it easier to sleep at night.
• Avoid smoking, as nicotine disrupts sleep.
• Reduce alcohol consumption, especially later in the evening, as it can disrupt sleep in the second half of the night.
• Limit caffeine intake, especially in the afternoon and evening, as it can keep you wired when you want to sleep.
• Avoid heavy, late dinners, as your body will still be digesting when it's time for bed.

Optimize Your Bedroom

• Invest in a comfortable mattress and pillow, as your sleeping surface is critical to comfort and pain-free sleep.
• Use bedding that suits your needs and preferences.
• Keep your bedroom on the cooler side, around 65 degrees Fahrenheit.
• Block out light with heavy curtains or an eye mask.
• Drown out noise with earplugs, a white noise machine, or a fan.
• Try using calming scents like lavender, which may induce a calmer state of mind.

Good sleep hygiene can improve your sleep quality and overall health, but it won't cure serious sleep problems. If you have persistent issues with sleep, it's best to consult a doctor.

Frequently asked questions