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Feb 5, 2018 · We think we know when we are awake and when we are asleep, when we are dreaming and when we are not, but it is actually not so clear. Many people experience moments of confusion and uncertainty...
- Overview
- Sleep deprivation timeline
- How long does it take to recover
- Treatments
- Lifestyle tips
- When to see a doctor
- The bottom line
Sleep deprivation can occur after just 24 hours of no sleep. However, the longer you spend awake, the more severe — and less tolerable — symptoms become.
People need sleep to survive. Sleep allows your body to repair itself and perform essential biological functions. Adults need about 7 to 8 hours of sleep each night. But sometimes, work and lifestyle factors may disrupt your ability to sleep.
When you get less sleep than needed or no sleep at all, it’s called sleep deprivation.
For most people, a short bout of sleep deprivation isn’t a cause for concern. But frequent or prolonged sleep deprivation can cause serious health issues.
Lack of sleep can lead to poor cognitive function, increased inflammation, and reduced immune function. If sleep deprivation continues, it may increase your risk for chronic disease.
In general, there are five stages of sleep deprivation. The stages are usually divided into 12-hour or 24-hour increments. The symptoms usually get worse the longer you stay awake.
Stage 1: After 24 hours
It’s common to miss 24 hours of sleep. It also won’t cause major health problems, but you can expect to feel tired and “off.” According to the Centers for Disease Control and Prevention (CDC), 24-hour sleep deprivation is the same as having a blood alcohol concentration of 0.10 percent. That’s higher than the limit to legally drive. Staying awake for 24 hours may cause symptoms like: •drowsiness •irritability •anger •increased risk of stress •decreased alertness •impaired concentration •brain fog •fatigue •tremors •reduced coordination •increased risk of mistakes or accidents •food cravings •puffy eyes •dark undereye circles
Stage 2: After 36 hours
When you miss 36 hours of sleep, your symptoms become more intense. You’ll have an overwhelming urge to sleep. You may start to have microsleeps, or brief periods of sleep, without realizing it. A microsleep usually lasts up to 30 seconds. Different parts of your brain will have a hard time communicating with each other. This severely impairs your cognitive performance, causing symptoms like: •impaired memory •difficulty learning new information •behavioral changes •impaired decision-making •difficulty processing social cues •slow reaction time •increased errors You’re also more likely to experience physical effects like: •increased appetite •increased inflammation •impaired immune function •extreme fatigue
Stage 3: After 48 hours
Missing sleep for 48 hours is known as extreme sleep deprivation. At this point, it’s even harder to stay awake. You’re more likely to have microsleeps. You might even begin to hallucinate. This occurs when you see, hear, or feel things that aren’t actually there. Other possible effects include: •depersonalization •anxiety •heightened stress levels •increased irritability •extreme fatigue
It’s possible to recover from sleep deprivation by sleeping more.
You can start by going to bed early rather than sleeping in late. It’s also a good idea to get at least 7 to 8 hours of rest each night. This will help your body get back on schedule.
It can take days or weeks to recover from a bout of sleep deprivation. Just 1 hour of sleep loss requires 4 days to recover.
The longer you’ve been awake, the longer it will take to get back on track.
The best treatment depends on how much sleep you’ve missed. Possible options include:
•Napping. If you’ve only lost a few hours of sleep, napping could reduce your symptoms. Avoid napping more than 30 minutes, which might disrupt your ability to sleep at night.
•Good sleep hygiene. Practicing healthy sleep habits is key to preventing and treating sleep deprivation.
•Over-the-counter sleep aids. Over-the-counter (OTC) sleep aids are ideal for the occasional sleepless night. You can develop a tolerance to them, so it’s best to use them sparingly.
•Prescription sleeping pills. Your doctor may prescribe sleeping pills. But like OTC sleep aids, they can become less effective over time.
•Light therapy. If you have severe insomnia, your doctor might suggest light therapy. This treatment is designed to help reset your body’s internal clock.
Expose yourself to natural light
Natural light exposure helps normalize your body’s production of melatonin, the sleep hormone. This will regulate your body’s internal clock.
Get regular physical activity
Regular exercise will help you feel tired at night. Aim for at least 20 to 30 minutes each day. Try to work out at least 5 to 6 hours before bedtime. Exercising too late in the day might mess with your ability to sleep at night.
Avoid caffeine later in the day
If you drink caffeinated drinks, have your last cup before noon. It can take 6 hours for caffeine to wear off.
It’s normal to have the occasional sleepless night. But if you still have trouble sleeping after practicing good sleep hygiene, see a doctor.
Seek medical help if you:
•have difficulty falling asleep
•feel tired after getting enough sleep
•wake up several times at night
•experience microsleeps
The first stage of sleep deprivation occurs within 24 hours of missed sleep. Most people can tolerate this level of sleep loss.
But as sleep deprivation continues, it becomes increasingly difficult to stay awake. It also impairs your cognitive function and perception of reality.
Check if you have insomnia. You have insomnia if you regularly: find it hard to go to sleep. wake up several times during the night. lie awake at night. wake up early and cannot go back to sleep. still feel tired after waking up. find it hard to nap during the day even though you're tired.
Nov 30, 2020 · Stage one begins when a person shifts from wakefulness to sleep. It is a period of light non-REM sleep that slows down a person’s heart rate, breathing, eye movements, and brain waves.
Jul 7, 2024 · Night owls: If you’re an evening person, some research suggests that your body clock runs slower than 24 hours. You’ll find it hard to wake up in the mornings and feel alert.
Mar 1, 2024 · Chronotype is the natural inclination of your body to sleep at a certain time, or what most people understand as being an early bird versus a night owl. In addition to regulating sleep and wake times, chronotype has an influence on appetite, exercise, and core body temperature.
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