The Dark Side Of Sleepless Nights: Understanding Fatal Insomnia

Sleep is a basic human need, and not getting enough of it can have serious consequences on both your physical and mental health. Sleep deprivation occurs when a person doesn't get enough sleep, and it can happen for a variety of reasons, from shift work to medical conditions. The effects of sleep deprivation can range from reduced alertness and slow reaction times to more severe symptoms like hallucinations and uncontrollable eye movements. Going without sleep for an extended period can lead to extreme sleep deprivation, with symptoms intensifying the longer a person goes without rest.

Sleep deprivation symptoms

Sleep deprivation occurs when an individual fails to get the amount of sleep they need. The amount of sleep a person requires varies depending on their age and individual needs. Generally, newborns need the most sleep, with 14-17 hours recommended, while adults aged 18 and over need around 7-9 hours.

Sleep deprivation can be short-term, affecting one or a few nights, or chronic, lasting weeks, months, or even years. It can be caused by various lifestyle, work, and environmental factors, as well as sleep disorders and other medical conditions.

Changes in Sleep Patterns

• Falling asleep when not intending to, such as while reading or watching TV
• Falling asleep quickly when going to bed
• Sleeping long hours on the weekend to compensate for lack of sleep during the week

Changes in How You Feel

• Feeling fatigued or lethargic throughout the day, accompanied by frequent yawning
• Changes in mood, including feelings of depression, anxiety, stress, paranoia, or even suicidal thoughts
• Loss of interest in sex
• Experience of psychosis, including hallucinations, disorganised thoughts, and delusions

Changes in Cognitive Function

• Difficulty concentrating
• Trouble remembering things
• Slower processing of information
• Poor balance and coordination
• Increased appetite, especially for calorie-dense foods
• Craving more caffeine

Other Physical Symptoms

• Microsleeps, which are brief episodes of sleep lasting a few seconds during which a person is unaware of their surroundings
• Uncontrollable eye movements (nystagmus)
• Trouble speaking clearly
• Drooping eyelids (ptosis)
• Impulsive or reckless behaviour

Sleep insufficiency

The effects of sleep insufficiency include mental impairment, mood changes, microsleeps, increased risk of car crashes and workplace errors, and health problems such as heart issues, a weakened immune system, obesity, and a slower metabolism. It can also lead to physical and mental health issues, injuries, reduced productivity, and a higher likelihood of death.

To treat and prevent sleep insufficiency, it is crucial to prioritize getting sufficient sleep. Adults are recommended to sleep for at least seven hours each night, although individual needs may vary. Maintaining a consistent sleep schedule, following a calming bedtime routine, avoiding digital devices before bed, limiting daytime naps, engaging in regular exercise, and creating a comfortable sleep environment are all effective strategies to improve sleep quality and duration.

Sleep deprivation stages

Sleep deprivation can occur after just 24 hours of no sleep. However, there is no universal timeline for sleep deprivation, and the stages are usually divided into 12-hour or 24-hour increments. The longer you spend awake, the more severe the symptoms become. Here are the five stages of sleep deprivation:

Stage 1: After 24 hours

Missing a full night of sleep won't cause major health problems, but you can expect to feel tired, exhausted, or "off". Your risk of errors and accidents in everyday tasks may increase. According to the Centers for Disease Control (CDC), being awake for 24 hours is similar to having a blood alcohol concentration above the legal limit for driving.

Stage 2: After 36 hours

After 36 hours of sleep deprivation, you will have an overwhelming urge to sleep. You may experience increased appetite and extreme fatigue. You may also start to have microsleeps—brief periods of sleep that last a few seconds without you realizing it. Research has shown that sleep deprivation at this stage can lead to hallucinations.

Stage 3: After 48 hours

Missing sleep for two days is considered extreme sleep deprivation. It will be even harder to stay awake, and you are more likely to experience microsleeps. 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 strengthen and may become uncontrollable. You will likely experience more frequent and longer microsleeps. Sleep deprivation will significantly impair your perception, and you may have complex hallucinations.

Stage 5: Awake for 96 hours or more

After 96 hours (four days) of sleep deprivation, your perception of reality may be severely distorted, resembling acute psychosis. Your urge to sleep will be unbearable, and you will struggle to think clearly. Your physical symptoms will be amplified, and it will be difficult to understand things clearly.

It is important to note that the effects of sleep deprivation can vary depending on individual factors, and not everyone will experience the exact same symptoms at each stage. However, seeking medical advice is recommended if sleep deprivation is severe or prolonged, as it can have serious health consequences.

Sleep deprivation treatment

Sleep deprivation can occur after just 24 hours of no sleep, and the longer one spends awake, the more severe the symptoms become. While sleep deprivation is usually not dangerous, it can cause serious disruptions to one's life. It can also lead to or worsen several health issues, such as high blood pressure, Type 2 diabetes, and a weakened immune system.

There are several ways to treat sleep deprivation, depending on its cause and severity. Here are some general strategies to treat and prevent sleep deprivation:

Behavioural Changes

Creating a relaxing bedtime routine is often the first line of treatment for sleep deprivation. This can include activities such as taking a warm bath, reading, or meditating. It is also important to stick to a consistent sleep schedule, which means going to bed and waking up at the same time every day.

Medication

If behavioural changes are not effective, your doctor may prescribe sleeping pills. However, it is important to note that sleeping pills can become less effective over time and may even disrupt your sleep. Therefore, they should be used sparingly and under the guidance of a healthcare professional.

Breathing Support Methods

If your sleep deprivation is caused by a condition such as sleep apnea, which affects your breathing during sleep, your doctor may prescribe a breathing support device such as a CPAP (continuous positive airway pressure) machine.

Cognitive Behavioural Therapy for Insomnia (CBTi)

CBTi is considered the most effective treatment for sleep deprivation caused by chronic insomnia. This type of therapy can help improve your sleep habits and address any underlying mental health issues that may be contributing to your sleep problems.

Light Therapy

If your sleep deprivation is caused by a circadian rhythm disorder, your doctor may recommend light therapy. This involves using light to help readjust your body's internal clock, allowing you to sleep more restfully.

Self-Care Strategies

If your sleep deprivation is mild, you may be able to improve your sleep with some simple self-care strategies:

• Exercise regularly, preferably at least 20 to 30 minutes per day, and at least 5 to 6 hours before bedtime.
• Avoid substances that contain caffeine, nicotine, or alcohol, as these can disrupt your sleep patterns.
• Create a comfortable sleep environment by keeping your bedroom at a reasonable temperature and minimising noise and light.

Remember, it is important to seek professional help if your sleep problems persist despite your best efforts. Do not let sleep deprivation linger, as it can have serious consequences for your health and well-being.

Sleep deprivation prevention

Sleep deprivation, or staying awake for days, can have serious short- and long-term health consequences. It can cause excessive daytime sleepiness, anxiety, depression, irritability, clumsiness, slower reaction times, learning and memory impairments, lack of concentration, and increased appetite. It can also lead to more serious issues such as hallucinations, an increased risk of developing Type 2 diabetes, cardiovascular disease, and certain cancers.

To prevent sleep deprivation, it is important to maintain healthy sleep habits and a consistent sleep schedule. Here are some strategies to prevent sleep deprivation:

• Exercise regularly: Aim for at least 20 to 30 minutes of physical activity each day, preferably 5 to 6 hours before bedtime.
• Avoid stimulants: Refrain from consuming caffeine, nicotine, or alcohol, as these substances can disrupt your regular sleep patterns.
• Establish a relaxing bedtime routine: Engage in relaxing activities such as taking a warm bath, reading, or meditating before bed. Avoid stimulating activities that can increase anxiety and make it harder to fall asleep.
• Maintain a consistent sleep schedule: Go to bed and wake up at the same time every day, including on weekends and days off. This helps regulate your body's internal clock and improves sleep quality.
• Optimize your bedroom environment: Keep your bedroom at a comfortable temperature, and minimize light and noise distractions. Consider using dark curtains, earplugs, or a white noise machine if necessary.
• Manage stress: Stress can negatively impact sleep quality. Find healthy ways to manage stress, such as through meditation, deep breathing exercises, or cognitive behavioral therapy (CBT).
• Improve sleep hygiene: Avoid stimulating blue light technologies and allow yourself to wind down in a dark and quiet space before bed.
• Seek professional help: If sleep deprivation persists despite your best efforts, consult a doctor or a sleep specialist. They can help diagnose any underlying sleep disorders or medical conditions that may be contributing to your sleep issues.

Frequently asked questions