The Sleep-Deprived Days: Navigating Through Sleepless Nights

Sleep is essential for our physical, mental, and emotional health. Even a single night of missed sleep can have adverse effects on our bodies and minds. But what happens when days have gone by with no sleep?

The longest anyone has gone without sleep is an astonishing 11 days, achieved by 17-year-old Randy Gardner in 1963. While Gardner didn't seem to suffer any long-term effects, he did develop insomnia in his 60s, a condition he struggled with for nearly a decade.

So, what happens to our bodies and minds when we go days without sleep? After just 24 hours, we may experience symptoms like anxiety, irritability, and daytime sleepiness. As time goes on, the symptoms worsen, and after 36 hours, hallucinations might begin. After 48 hours, depression can set in, and by 72 hours, hallucinations can intensify, and delusions may occur—symptoms similar to those of psychosis.

While stories of extreme sleep deprivation showcase the resilience of the human body and mind, they also underscore the critical importance of regular, quality sleep for our overall health and well-being.

Microsleeps and hallucinations

Sleep deprivation can have serious effects on the body, and going without sleep for just 24 hours is considered dangerous. After 48 hours without sleep, most people experience periods of light sleep, known as "microsleeps", which can last up to 30 seconds. During these microsleeps, the brain is in a sleep-like state, and after one occurs, a person might feel confused or disoriented.

Microsleeps are involuntary and can happen anywhere, at any time. They can be dangerous, especially if they occur when a person is doing something that requires their full attention, such as driving.

After 72 hours without sleep, hallucinations can occur. Hallucinations are vivid experiences that can involve visual, auditory, or physical sensations. They can be quite intense and realistic, causing confusion or fear. Hallucinations are usually associated with serious mental conditions or the effects of drugs, but they can also be triggered by sleep deprivation.

Randy Gardner, who stayed awake for 11 days in 1963, experienced hallucinations as one of the serious cognitive and behavioural changes that occurred due to his sleep deprivation. Other changes included moodiness, problems with concentration and short-term memory, and paranoia.

Hypnagogic hallucinations occur as a person is falling asleep, during the transition period between wakefulness and sleep. They are usually visual, but can also involve sounds and tactile sensations. Hypnopompic hallucinations are similar but occur as a person is waking up. They are both generally considered harmless and are not a symptom of mental illness.

Impaired judgment and coordination

Sleep deprivation can have serious effects on both cognitive and physical functions, including impaired judgment and coordination. After just 24 hours without sleep, individuals may experience symptoms such as trouble concentrating, problems with cognition and thinking, and changes in visual perception. These effects become more severe as the duration of sleep deprivation increases.

At 36 hours without sleep, individuals may start to experience microsleeps, which are brief periods of sleep that can last up to 30 seconds. During these microsleeps, the brain enters a sleep-like state, and individuals may feel confused or disoriented when they wake up. This can obviously be dangerous if it occurs while performing tasks that require concentration and coordination, such as driving or operating machinery.

Additionally, sleep deprivation can alter the release of certain hormones, including cortisol, insulin, and human growth hormone, which can have a range of physical and mental health consequences. For example, after 48 hours without sleep, individuals may experience symptoms of depersonalization and derealization, as well as switches between feelings of apathy and euphoria.

After 72 hours without sleep, the urge to sleep becomes even stronger, and microsleeps become more frequent and longer. Hallucinations and delusions may also occur, further impairing judgment and coordination.

It is important to note that the effects of sleep deprivation can vary from person to person, and some individuals may experience more severe consequences than others. Additionally, chronic sleep deprivation, or consistently getting insufficient sleep, can have long-term health complications, including an increased risk of high blood pressure and certain cancers.

Increased stress hormones

Sleep plays a crucial role in maintaining our physical, mental, and emotional health. Even a single night of missed sleep can have adverse effects on our bodies and minds. As the hours of missed sleep accumulate, the consequences become more severe and harder to tolerate.

One of the key impacts of sleep deprivation is the increase in stress hormones, which can have a range of negative effects on our health and well-being. When we go without sleep, our bodies produce higher levels of cortisol, a primary stress hormone. Cortisol is typically released in response to stressful situations, but when we are sleep-deprived, our bodies may release higher amounts of this hormone, leading to a state of heightened stress and anxiety.

The increase in cortisol can have several consequences. Firstly, it can disrupt our immune system, making us more susceptible to illnesses and infections. Sleep deprivation may also lead to higher levels of inflammation in the body, which is linked to various health issues, including heart disease and cognitive decline. Moreover, elevated cortisol levels can contribute to weight gain and increase our risk of developing conditions such as high blood pressure and certain types of cancer.

In addition to physical health risks, increased stress hormones can also impact our mental health. Cortisol is known to interfere with cognitive function, leading to problems with concentration, memory, and analytical abilities. It can also contribute to mood changes, irritability, and anxiety. Prolonged sleep deprivation may result in more severe mental health issues, including symptoms of acute psychosis, such as complex hallucinations and delusions.

It is important to note that the effects of sleep deprivation are cumulative, and the longer we go without sleep, the more pronounced these effects become. After just 24 hours without sleep, we may experience impaired cognitive function and an increased risk of accidents. By 36 hours, we are likely to have an overwhelming urge to sleep and may start hallucinating. At 48 hours, symptoms of depersonalization and derealization can occur, further distancing us from reality.

To mitigate the negative consequences of sleep deprivation, it is crucial to prioritize sleep hygiene and aim for sufficient, quality sleep each night. This includes practices such as limiting caffeine intake, avoiding electronic devices before bedtime, and maintaining a consistent sleep schedule. By taking care of our sleep, we can help manage stress hormones and protect our physical and mental health.

Risk of fatal accidents

Sleep deprivation can have serious consequences, including an increased risk of fatal accidents. After just 24 hours without sleep, individuals may experience symptoms such as impaired decision-making, vision and hearing impairments, decreased hand-eye coordination, and increased muscle tension. These factors can significantly increase the risk of accidents, with studies showing that 24 hours of sleep deprivation can impair cognitive functioning to a level similar to having a blood alcohol content of 0.10%, which is above the legal limit for driving in most states.

As sleep deprivation progresses beyond 24 hours, the risk of accidents becomes even more pronounced. At 36 hours without sleep, individuals may experience decreased motivation, inflexible reasoning, and speech impairments, further impairing their ability to make decisions and perform tasks safely. By 48 hours, the risk of accidents is even higher, as most people experience an overwhelming urge to sleep and have difficulty staying awake. They may also suffer from emotional, cognitive, physical, and mental health symptoms, such as switches between feelings of apathy and euphoria, and feelings of being outside their bodies.

After 72 hours without sleep, the risk of fatal accidents is extremely high. Individuals may experience symptoms similar to acute psychosis, including complex visual and auditory hallucinations and delusions. Their perception of reality may be severely distorted, and they may have an uncontrollable urge to sleep. These factors can make it extremely dangerous to operate vehicles or heavy machinery, increasing the likelihood of fatal accidents.

It is important to note that even before the 72-hour mark, the risk of accidents, including fatal ones, is significantly elevated due to sleep deprivation. The combination of cognitive impairments, altered perception, and decreased physical coordination can have deadly consequences in various situations, such as driving, operating machinery, or performing tasks that require fine motor skills and quick decision-making. Therefore, it is crucial to prioritize adequate sleep to mitigate the risk of accidents and protect one's safety.

Mood swings and irritability

Sleep is essential for our physical, mental, and emotional health. Even after just one night of no sleep, we can start to feel the effects. Symptoms like daytime sleepiness, anxiety, and irritability can begin after just 24 hours of no sleep.

After 36 hours without sleep, you may experience increased mood changes, alterations in brain function, and physical symptoms. You might also begin to hallucinate.

After 48 hours without sleep, in addition to ongoing emotional, cognitive, physical, and mental health symptoms, people can experience symptoms of depersonalization and derealization—which are problems with accurately perceiving oneself and reality.

Symptoms of sleep deprivation for two days include:

• Alternating between feelings of apathy and euphoria
• Auditory disturbances, such as not being able to recognize where a sound is coming from
• Feelings of being outside of your body
• Difficulty forming thoughts and sentences

After 72 hours or more without sleep, your perception of reality may be severely distorted, resembling acute psychosis. You may experience:

• Complex visual hallucinations (seeing fully formed images)
• Auditory hallucinations, such as thinking you hear a dog barking
• Delusions (false beliefs), such as thinking someone has sent you on a secret mission or that someone is plotting against you

Recovery from Sleep Deprivation

It can take days or weeks to recover from sleep deprivation. The longer you've been awake, the longer it'll take to get back on track. To recover, it's recommended to:

• Go to bed earlier than usual
• Get at least seven hours of rest each night
• Nap if you've only lost a few hours of sleep
• Avoid napping frequently or close to bedtime
• Limit caffeine intake
• Avoid drugs and alcohol
• Avoid big late-night meals
• Avoid late-afternoon naps
• Keep your bedroom dark, comfortable, and cool
• Limit screen time an hour or more before bedtime
• Get enough exercise during the day
• Choose the same waking time and bedtime each day

Prevention of Sleep Deprivation

To prevent sleep deprivation, it's important to practice good sleep hygiene. This includes:

• Exercising regularly
• Maintaining a balanced diet
• Avoiding electronic devices at least 30 minutes before bedtime
• Limiting caffeine intake, especially in the afternoon and evening
• Sticking to a regular sleep schedule

Frequently asked questions