Where Have You Been Sleeping?

Sleep is essential for maintaining physical, mental, and emotional health. While you might be able to go a day or more without sleep, doing so can have negative consequences for your health. After just 24 hours without sleep, you may experience symptoms such as anxiety, irritability, and daytime sleepiness. As the amount of time spent awake increases, so do the severity and number of symptoms. After 36 hours, hallucinations might begin, and after 48 hours, you can experience depression. After 72 hours, hallucinations can intensify, and delusions may occur—symptoms similar to psychosis.

Sleep deprivation effects

Sleep deprivation can have a range of negative effects on the body and mind, and can even be life-threatening in certain situations. Here are some of the potential consequences of going without adequate sleep for two days:

Central Nervous System

Sleep is necessary for the proper functioning of the central nervous system, which is the body's main information highway. During sleep, pathways form between nerve cells in the brain, aiding memory and learning. Sleep deprivation leaves the brain exhausted, impacting its ability to function optimally. This can lead to difficulties with concentration, learning, and coordination, as well as delayed signals from the body. Decision-making processes and creativity may also be compromised, and there may be increased risk for accidents.

Mental Health and Emotional State

Sleep deprivation can negatively affect mental abilities and emotional states, leading to increased impatience, mood swings, and compromised decision-making. It can also trigger mania in people with bipolar mood disorder. Prolonged sleep deprivation may result in hallucinations, where one sees or hears things that aren't there.

Immune System

During sleep, the immune system produces protective substances like antibodies and cytokines, which help combat foreign invaders such as bacteria and viruses. Sleep deprivation prevents the immune system from building up these defences, increasing the likelihood of getting sick and prolonging recovery time.

Cardiovascular System

Sleep deprivation can have damaging long-term effects on heart and circulatory health, increasing the risk of high blood pressure (hypertension) and high cholesterol (hyperlipidemia). People who don't get enough sleep are also more likely to develop cardiovascular disease and are at a higher risk of heart attack and stroke.

Metabolic System

Chronic sleep deprivation significantly increases the risk of developing Type 2 diabetes. It can also disrupt hormone production, including the hormones that control feelings of hunger and fullness, leading to weight gain and obesity.

Other Health Risks

Sleep deprivation has been linked to an increased risk of various health issues, including colorectal cancer, chronic respiratory infections, Alzheimer's disease, and dementia. It can also lead to higher levels of stress and negatively impact overall mood and mental health, with a higher likelihood of experiencing symptoms of depression and anxiety.

It is important to note that the effects of sleep deprivation can vary depending on individual factors, and some people may experience more severe consequences than others. However, it is clear that going without adequate sleep for an extended period can have significant negative consequences on overall health and well-being.

Health conditions causing oversleeping

Oversleeping, or long sleeping, is typically defined as sleeping for over nine hours in a 24-hour period. While occasional oversleeping is normal, regular oversleeping may indicate an underlying health issue. Here are some health conditions that can cause oversleeping:

Hypersomnia

Hypersomnia is a sleep disorder characterised by excessive sleepiness during the day and sleeping for unusually long periods at night. People with hypersomnia often experience symptoms such as anxiety, low energy, and memory problems due to their constant need for sleep. Idiopathic hypersomnia is diagnosed when the underlying cause of hypersomnia cannot be determined.

Obstructive Sleep Apnea

Obstructive sleep apnea is a disorder that causes people to momentarily stop breathing during sleep, disrupting their normal sleep cycle. This can lead to excessive daytime sleepiness and a need for more sleep to feel rested. Other symptoms include difficulty concentrating, headaches or a dry mouth upon waking, and frequent urination at night.

Narcolepsy

Narcolepsy is a sleep-related condition that causes extreme sleepiness throughout the day, even after a full night's sleep or daytime napping. There are three types of narcolepsy, and in almost all cases, people experience sleep attacks and an overpowering urge to sleep.

Hypothyroidism

Hypothyroidism, or an underactive thyroid, can cause sleepiness, even after a full night's rest. This can lead to daytime napping and oversleeping. Other symptoms include feeling cold, muscle weakness, and unexplained weight gain.

Mental Health Disorders

Depression and anxiety are associated with both oversleeping and difficulty sleeping. Research has shown that people with anxiety disorders are more likely to experience long sleep, which causes them distress. Similarly, adolescents and older adults with depression are more likely to experience excessive sleepiness.

Other Health Issues

Other health issues linked to oversleeping include obesity, headaches, back pain, cardiovascular disease, and an increased risk of death. Additionally, certain medications and substances, such as alcohol, can contribute to oversleeping.

Short-term vs. chronic sleep loss

Sleep plays a vital role in brain function and systemic physiology across many body systems. Problems with sleep are widely prevalent and include deficits in quantity and quality of sleep; sleep problems that impact the continuity of sleep are collectively referred to as sleep disruptions. Numerous factors contribute to sleep disruption, ranging from lifestyle and environmental factors to sleep disorders and other medical conditions. Sleep disruptions have substantial adverse short- and long-term health consequences.

Short-term consequences of sleep disruption

As a result of the physiologic changes associated with sleep disruption, numerous health consequences have been reported. Short-term consequences of sleep disruption include increased stress responsivity, somatic pain, reduced quality of life, emotional distress and mood disorders, and cognitive, memory, and performance deficits. For adolescents, psychosocial health, school performance, and risk-taking behaviors are impacted by sleep disruption. Behavioral problems and cognitive functioning are associated with sleep disruption in children.

Long-term consequences of sleep disruption

Long-term consequences of sleep disruption in otherwise healthy individuals include hypertension, dyslipidemia, cardiovascular disease, weight-related issues, metabolic syndrome, and type 2 diabetes mellitus. All-cause mortality is also increased in men with sleep disturbances. For those with underlying medical conditions, sleep disruption may diminish the health-related quality of life of children and adolescents and may worsen the severity of common gastrointestinal disorders.

Self-help strategies for oversleeping

If you've been sleeping for two days, ya, it's time to wake up! Here are some self-help strategies to get you going:

Change your alarm habits

Improving your relationship with your alarm clock could be a big help. Instead of relying on the snooze button, try to wake up naturally. If you need an alarm, use one with gradual wake-up sounds. As soon as your alarm goes off, get out of bed to avoid falling back to sleep.

Stick to a sleep schedule

Waking up and going to sleep at the same time every day will help your body get into a healthy sleep/wake cycle. Avoid sleeping in on weekends, and set a bedtime reminder if needed. Creating a consistent sleep schedule will help you stop oversleeping in no time.

Avoid daytime naps

Our bodies' natural circadian rhythm cycle includes 7-9 hours of sleep followed by 15-17 hours of full wakefulness. So, resist the urge to nap during the day, especially if you don't need it. Napping can lead to overtiredness and disrupt your sleep at night.

Create a relaxing bedtime routine

Engaging in calming activities before bed can help you get better-quality sleep, making it easier to wake up in the morning. Try ASMR videos or sounds, caffeine-free herbal teas, warm baths or showers, and going to bed at the same time each night.

Keep a sleep diary

Recording your sleep patterns in a journal can help you track your sleep and identify factors that affect it. Note down noise levels, sleep positions, and what you ate and drank before bed. This can help you notice patterns and make any necessary changes to your routine.

Improve your morning and daily routines

Make changes to your morning and daily habits to promote better sleep at night. This includes changing your alarm sound, deleting the snooze option, getting up and out of bed as soon as you wake up, exercising more, eating earlier in the evening, and avoiding naps and nightcaps.

Limit blue light exposure before bed

Avoid using phones, tablets, and eBooks before bed, as the blue light emitted by electronic screens can delay the release of sleep-inducing melatonin. Instead, opt for reading a book or listening to calming music.

Create an ideal sleeping environment

Keep your bedroom cool, quiet, and dark to enhance sleep quality. A comfortable sleeping environment will help you feel more refreshed each morning.

Don't overthink it

While it's important to maintain a consistent day-to-day routine, don't stress yourself out. Implement changes gradually and give yourself time to adjust. If you've tried self-help strategies and nothing seems to work, consider seeking advice from a medical professional.

Sleep deprivation treatment

Sleep deprivation can have serious health consequences and it is important to address it. Treatments for sleep deprivation vary depending on the severity of the condition. Here are some detailed instructions to help you combat sleep deprivation:

Self-care strategies:

• Exercise: Engage in physical activity for at least 20-30 minutes daily. Ensure you finish exercising at least 5-6 hours before bedtime to improve your sleep quality.
• Substance avoidance: Refrain from consuming caffeine, nicotine, and alcohol. These substances can disrupt your sleep patterns, and quitting their use is advisable.
• Relaxing bedtime routine: Develop a calming bedtime routine to help you unwind and prepare for sleep. This can include activities such as taking a warm bath, reading, or meditating. Ensure you don't engage in strenuous activities or eat a large meal right before bed, as these can make it harder to fall asleep.
• Consistent sleep schedule: Maintain a regular sleep schedule by going to bed and waking up at the same time each day. Waking up with the sunrise is a natural way to reset your body's internal clock.
• Comfortable sleep environment: Keep your bedroom at a comfortable temperature, neither too hot nor too cold, as extreme temperatures can disrupt sleep. Ensure your bedroom is dark, cool, and quiet.

Medical treatments:

• Sleeping pills: Your doctor may prescribe sleeping pills, but it's important to be aware that their effectiveness decreases over time, and they can sometimes disrupt your sleep patterns.
• Light therapy: For more severe cases of insomnia or circadian rhythm disorders, your doctor may recommend light therapy to help readjust your body's internal clock and improve your sleep quality.
• CPAP machine: If you are diagnosed with sleep apnea, your doctor may prescribe a continuous positive airway pressure (CPAP) machine. This device provides a continuous flow of air through a mask to keep your airway open during sleep.

Additional tips:

• Limit digital device usage: Avoid using digital devices before bed and during nighttime awakenings.
• Short daytime naps: Limit your daytime naps to less than 30 minutes to improve your nighttime sleep quality.
• Comfortable bedding: Choose bedding, mattresses, and pillows that you find comfortable to enhance your sleep experience.

If you continue to experience sleep difficulties, it is important to consult a healthcare professional for personalized advice and treatment options. Prioritize your sleep to maintain your overall health and well-being.

Frequently asked questions