How does sleep deprivation impact your physical and mental health. What are the consequences of staying awake for 24 hours or more. Why is consistent sleep crucial for overall well-being.

The Importance of Sleep for Overall Health

Sleep is a cornerstone of good health, alongside diet and exercise. Terry Cralle, RN, a certified clinical sleep educator, emphasizes that society has yet to fully appreciate the significance of sleep. The Centers for Disease Control and Prevention (CDC) recommends that adults get between seven and nine hours of sleep each night. Contrary to popular belief, sleeping extra hours on weekends cannot compensate for lost sleep during the week. In fact, this practice may disrupt your internal body clock and potentially lead to insomnia on Sunday nights.

Chronic sleep deprivation can have severe consequences on your health, increasing the risk of serious medical conditions such as obesity, heart disease, and diabetes. During sleep, the body secretes hormones that help regulate appetite, metabolism, and glucose processing. Poor sleep can lead to an increase in cortisol production, also known as the stress hormone, which can throw other hormones out of balance.

The 24-Hour Mark: Cognitive Impairment and Increased Stress

After 24 hours without sleep, the body’s stress response kicks into high gear. Cortisol and adrenaline levels increase to compensate for fatigue and help maintain functionality. Dr. John Cline, an assistant professor of clinical psychology at the Yale School of Medicine, explains that the brain is trying to cope with the lack of rejuvenation by keeping the body activated through heightened stress hormones.

At this point, cognitive impairment becomes significant. Research has shown that the effects of 24-hour sleep deprivation are comparable to having a blood alcohol content of 0.1 percent. This level of impairment results in:

• Reduced reaction time
• Slurred speech
• Slowed thinking
• Impaired judgment
• Decreased memory function
• Deterioration in decision-making ability
• Reduced eye-hand coordination

These cognitive deficits can have serious consequences, particularly in situations requiring alertness and quick reflexes. For instance, studies have shown an increased risk of car accidents among individuals who have worked overnight shifts due to drowsiness.

The Impact on Memory and Emotional Reactivity

A small study published in the Journal of Sleep Research in 2016 found that 24 hours of sleep deprivation made healthy young men more likely to recall false memories. This finding highlights the profound impact of sleep loss on cognitive function and memory processes.

Additionally, sleep deprivation can lead to increased emotional reactivity. People tend to become more emotionally volatile and have difficulty regulating their emotions after a sleepless night. This can affect personal relationships and professional interactions.

The 36-Hour Mark: Physical Health Deterioration

As sleep deprivation extends to 36 hours, the negative impacts on physical health become more pronounced. High levels of inflammatory markers begin to circulate in the bloodstream, which can eventually contribute to cardiovascular disease and high blood pressure.

During normal sleep patterns, blood pressure typically drops by 10 to 20 percent overnight. However, chronic sleep interruption or complete lack of sleep can disrupt this natural dip in blood pressure. Research suggests that this may be a risk factor for developing hypertension.

Hormonal Imbalance and Mood Swings

The continued elevation of cortisol levels in the bloodstream can have significant effects on mood and emotional stability. After 36 hours without sleep, individuals may experience:

• Increased anxiety
• Mood swings
• Irritability
• Difficulty controlling emotions

These emotional effects can compound the cognitive impairments, making it increasingly difficult to function effectively in personal and professional settings.

Cognitive Decline and Safety Risks

As sleep deprivation extends beyond 24 hours, cognitive impairment becomes increasingly severe. At the 36-hour mark, individuals may experience:

• Extreme sluggishness
• Significantly delayed reaction times
• Foggy memory
• Inability to concentrate or focus
• Impaired decision-making capabilities

These cognitive deficits can pose serious safety risks, particularly in situations that require alertness, quick reflexes, or critical thinking. Operating vehicles or heavy machinery becomes extremely dangerous, and even routine tasks may become challenging.

The Long-Term Consequences of Chronic Sleep Deprivation

While the immediate effects of 24 to 36 hours without sleep are significant, chronic sleep deprivation can lead to even more severe long-term health consequences. Consistently getting insufficient sleep can increase the risk of:

• Obesity
• Type 2 diabetes
• Cardiovascular disease
• Weakened immune system
• Mental health disorders, including depression and anxiety
• Cognitive decline and increased risk of neurodegenerative diseases

The body’s ability to regulate hormones, particularly those involved in appetite control and metabolism, becomes compromised with chronic sleep loss. This can lead to weight gain and an increased risk of obesity-related health issues.

The Role of Sleep in Memory Consolidation and Learning

Sleep plays a crucial role in memory consolidation and learning processes. During sleep, the brain processes and stores information acquired during the day, strengthening neural connections and facilitating long-term memory formation. Sleep deprivation can significantly impair these processes, leading to:

• Difficulty forming new memories
• Impaired ability to retain and recall information
• Reduced capacity for learning and skill acquisition
• Decreased creativity and problem-solving abilities

Students and professionals who regularly sacrifice sleep for work or study may be inadvertently hindering their cognitive performance and ability to learn effectively.

Strategies for Improving Sleep Quality and Duration

Given the significant impact of sleep deprivation on physical and mental health, it’s crucial to prioritize sleep and develop healthy sleep habits. Here are some strategies to improve sleep quality and duration:

1. Maintain a consistent sleep schedule, even on weekends
2. Create a relaxing bedtime routine to signal to your body that it’s time to sleep
3. Optimize your sleep environment by keeping it dark, quiet, and cool
4. Limit exposure to blue light from electronic devices before bedtime
5. Avoid caffeine, alcohol, and large meals close to bedtime
6. Exercise regularly, but not too close to bedtime
7. Practice stress-reduction techniques such as meditation or deep breathing exercises
8. Consider cognitive-behavioral therapy for insomnia (CBT-I) if sleep problems persist

By implementing these strategies and prioritizing sleep, individuals can improve their overall health, cognitive function, and quality of life.

The Myth of Sleeping Less and Productivity

There’s a pervasive myth in modern society that sleeping less equates to higher productivity. However, research consistently shows that this is far from the truth. While occasional short-term sleep deprivation may seem to increase productivity due to extended working hours, the long-term effects are overwhelmingly negative.

Studies have demonstrated that consistent sleep deprivation leads to:

• Decreased cognitive performance
• Reduced creativity and innovation
• Impaired decision-making abilities
• Increased likelihood of errors and mistakes
• Lower overall productivity and work quality

In fact, prioritizing adequate sleep can significantly enhance productivity, creativity, and problem-solving skills. Well-rested individuals are better equipped to handle complex tasks, make sound decisions, and maintain focus throughout the day.

The Economic Impact of Sleep Deprivation

The consequences of widespread sleep deprivation extend beyond individual health and productivity. It has a substantial economic impact as well. A study by RAND Corporation estimated that sleep deprivation costs the U.S. economy up to $411 billion annually due to lost productivity, increased healthcare costs, and accidents related to fatigue.

Addressing sleep deprivation at a societal level could lead to significant economic benefits and improved public health outcomes. This underscores the importance of promoting healthy sleep habits and creating work environments that prioritize employee well-being.

The Role of Technology in Sleep Disruption

In today’s digital age, technology plays a significant role in sleep disruption. The widespread use of smartphones, tablets, and computers, especially in the hours leading up to bedtime, can have detrimental effects on sleep quality and duration. This is primarily due to:

• Exposure to blue light, which suppresses melatonin production
• Mental stimulation from content consumption or work-related activities
• The addictive nature of social media and other digital platforms
• Notifications that disrupt sleep or create anxiety about missing out

To mitigate these effects, it’s crucial to establish healthy boundaries with technology use, especially in the evening hours. This may include:

1. Setting a digital curfew 1-2 hours before bedtime
2. Using blue light filters on devices in the evening
3. Creating tech-free zones in the bedroom
4. Practicing mindful technology use throughout the day

By being more conscious of our technology habits, we can significantly improve our sleep quality and overall well-being.

The Potential of Sleep Tech

While technology can be a source of sleep disruption, it also offers potential solutions. The growing field of sleep technology aims to help individuals monitor and improve their sleep patterns. Some promising developments include:

• Smart mattresses that adjust firmness and temperature for optimal comfort
• Sleep tracking apps and wearables that provide insights into sleep quality
• Light therapy devices that help regulate circadian rhythms
• White noise machines and smart speakers for creating ideal sleep environments
• AI-powered sleep coaching apps

While these technologies can be helpful tools, it’s important to remember that they should supplement, not replace, fundamental sleep hygiene practices.

The Impact of Sleep Deprivation on Mental Health

The relationship between sleep and mental health is bidirectional and complex. While mental health conditions can often lead to sleep disturbances, chronic sleep deprivation can also contribute to the development or exacerbation of mental health disorders. Some of the ways in which sleep deprivation affects mental health include:

• Increased risk of developing depression and anxiety disorders
• Exacerbation of symptoms in individuals with existing mental health conditions
• Impaired emotional regulation and increased mood swings
• Higher likelihood of experiencing paranoid thoughts or hallucinations in extreme cases
• Reduced resilience to stress and daily challenges

The importance of sleep in maintaining good mental health cannot be overstated. Prioritizing sleep should be a key component of any mental health treatment plan or prevention strategy.

Sleep and Cognitive Function in Aging

As we age, sleep patterns naturally change, and many older adults experience difficulties with sleep. However, maintaining good sleep habits becomes even more crucial in later life due to its impact on cognitive function and overall health. Research has shown that:

• Chronic sleep deprivation may increase the risk of cognitive decline and dementia
• Poor sleep quality is associated with a higher risk of falls and accidents in older adults
• Adequate sleep plays a role in memory consolidation and cognitive performance in aging individuals
• Sleep disorders in older adults are often underdiagnosed and undertreated

Addressing sleep issues in older adults through proper diagnosis, treatment, and lifestyle modifications can significantly improve quality of life and cognitive function in later years.

The Role of Diet and Exercise in Sleep Quality

While the focus is often on sleep itself, it’s important to recognize that diet and exercise play significant roles in sleep quality and duration. A holistic approach to sleep health should consider these factors:

Diet and Sleep

What we eat and when we eat it can have a substantial impact on our sleep patterns. Some key considerations include:

• Avoiding large meals close to bedtime, which can cause discomfort and disrupt sleep
• Limiting caffeine intake, especially in the afternoon and evening
• Moderating alcohol consumption, as it can interfere with sleep quality
• Incorporating sleep-promoting foods into the diet, such as those rich in tryptophan, magnesium, and melatonin
• Staying hydrated throughout the day, but reducing fluid intake close to bedtime to minimize nighttime awakenings

Exercise and Sleep

Regular physical activity can significantly improve sleep quality and duration. The benefits of exercise on sleep include:

• Reducing the time it takes to fall asleep
• Increasing the amount of deep, restorative sleep
• Helping to regulate circadian rhythms
• Reducing symptoms of sleep disorders such as insomnia and sleep apnea
• Improving overall sleep quality

However, timing is crucial. Vigorous exercise too close to bedtime can be stimulating and interfere with sleep. It’s generally recommended to complete intense workouts at least 3 hours before bedtime.

By paying attention to diet and exercise habits, individuals can create a more comprehensive approach to improving their sleep health and overall well-being.

The Future of Sleep Research and Treatment

As our understanding of sleep and its impact on health continues to grow, the field of sleep research and treatment is evolving rapidly. Some exciting areas of development include:

• Personalized sleep medicine, tailoring treatments to individual genetic and lifestyle factors
• Advanced neuroimaging techniques to better understand sleep’s role in brain function and health
• Development of more effective and targeted treatments for sleep disorders
• Integration of artificial intelligence and machine learning in sleep analysis and diagnosis
• Exploration of the potential for sleep optimization to enhance cognitive performance and overall health

These advancements hold promise for improving our ability to diagnose and treat sleep disorders, as well as enhancing overall sleep quality for the general population.

The Importance of Sleep Education

As research continues to underscore the critical role of sleep in health and well-being, there is a growing recognition of the need for widespread sleep education. This includes:

• Incorporating sleep health education into school curricula
• Workplace initiatives to promote healthy sleep habits and work-life balance
• Public health campaigns to raise awareness about the importance of sleep
• Training for healthcare providers to better recognize and address sleep issues in patients

By increasing public awareness and knowledge about sleep, we can work towards creating a society that values and prioritizes healthy sleep habits, leading to improved health outcomes and quality of life for individuals across all age groups.

What Happens When You Don’t Sleep for Days

All-night study sessions, important business deals, new babies — most people will experience a taste of sleep deprivation at some point in life. While an occasional lack of sleep may not seem like a big deal, its impact can be intense and its effects can linger. And if you make it a habit, not sleeping enough can have severe consequences on your health.

“As a society, as families and individuals, we have not yet fully appreciated the importance of sleep,” says Terry Cralle, RN, a certified clinical sleep educator based in Fairfax, Virginia. “Sleep, along with diet and exercise, constitutes the very foundation of good health.”

They’re so interconnected that each of them needs to be a priority, she adds.

Chronic poor sleep puts us at increased risk of serious medical conditions, such as obesity, heart disease, and diabetes. During sleep, the body secretes hormones that help control appetite, metabolism, and glucose processing. Poor sleep can lead to an increase in the body’s production of cortisol, also known as the stress hormone. In addition, skimping on sleep seems to throw other hormones out of whack. Less insulin is released after you eat, and that, along with the increased cortisol, may lead to too much glucose in the bloodstream and thus an increased risk of type 2 diabetes.

Everyone is different, but according to the Centers for Disease Control and Prevention, adults should get between seven and nine hours of sleep each night. And contrary to popular belief, sleeping an extra hour or two on the weekends cannot make up for the lost sleep you may have experienced over the course of a busy week. It could also throw off your internal body clock and possibly lead to insomnia on Sunday night. Sticking to a consistent sleep schedule is the best way to regulate the body’s clock.

Here’s what happens to the body when you miss out on shut-eye.

At 24 Hours: Impaired Coordination, Memory, and Judgment

After 24 hours of no sleep, stress hormones — specifically cortisol and adrenaline — increase to compensate for the fatigue we’re battling and to help us keep functioning, explains John Cline, PhD, an assistant professor of clinical psychology at the Yale School of Medicine and fellow of the American Academy of Sleep Medicine.

“The brain is trying to cope with not having its opportunity to rejuvenate itself, so we have these heightened stress hormones to keep the body activated,” Dr. Cline says.

The consequences of sleep deprivation at 24 hours are comparable to the cognitive impairment of someone with a blood alcohol content of 0.1 percent, according to past research. You have a reduced reaction time, slurred speech, and slowed thinking, says the Cleveland Clinic. (For reference, in most states, the alcohol limit to legally drive is 0.08 percent.)

That level of cognitive impairment could be enough to spell danger, depending on what you’re doing.

Cline points to research that suggests people have an increased risk of car accidents after working an overnight shift, because of drowsiness.

In a small study published in the Journal of Sleep Research in 2016, 29 healthy young men were kept awake for 24 hours, and it was found that the lack of sleep made them more likely to recall false memories.

“Judgment is affected, memory is impaired, and there’s deterioration in decision-making ability and eye-hand coordination,” Cralle says. You also tend to be more emotionally reactive, attention is decreased, hearing is impaired, and there is an increase in your risk of death from a fatal accident, she says.

At 36 Hours: Physical Health Starts to Be Negatively Impacted

Now your health begins to be at risk. High levels of inflammatory markers are in the bloodstream, which can eventually lead to cardiovascular disease and high blood pressure, Cralle explains. During a typical healthy night of sleep, blood pressure drops by around 10 to 20 percent. (According to Mayo Clinic, blood pressure dropping less than 10 percent overnight is a sign of an irregular blood pressure pattern.) But if sleep is chronically interrupted or not happening at all, remaining at an elevated blood pressure may be a risk factor for hypertension, research suggests.

Additionally, hormones are affected — which means your emotions can be all over the place. As your body keeps pumping cortisol into your bloodstream, raising your heart rate and blood pressure to keep you alert, the continued stress can increase feelings of anxiety and mood swings, Cline says.

If you were cranky, on edge, and zombie-like before, those symptoms will likely worsen after 36 hours with no sleep, Cline says. “Everything going on at 24 hours is going to be worse at 36 hours.”

Cognitive impairment gets much more severe as well. You’ll likely feel sluggish and experience delayed reaction time, foggy memory, and an inability to concentrate, learn new information, and process social cues, says Michelle Drerup, PsyD, a psychologist and director of the Behavioral Sleep Medicine Program at the Cleveland Clinic.

Another study, which kept 35 undergraduate students awake for 36 hours, found that the group was slow to notice changes in their environment and had a delayed response to new stimuli in their surroundings.

At 48 Hours: Microsleeps and Disorientation

Dr. Drerup says that at the 48-hour mark, you’re dealing with “extreme sleep deprivation.”

The body begins to compensate by shutting down for “microsleeps” — 3- to 15-second bursts of rest — during which your brain switches off, Drerup says. Your eyes don’t necessarily close, and you may not be consciously aware of what’s occurring, but your brain is going offline for seconds at a time.

Brain waves measured by electroencephalogram suggest that during microsleep there are both differences and similarities to the four stages of sleep, according to research.

After two days of no sleep, you can count on increased irritability, anxiety, foggy memory, and impaired thinking, says Hussam Al-Sharif, MD, a pulmonologist and sleep medicine specialist at the Mayo Clinic in Eau Claire, Wisconsin.

Some people may even encounter hallucinations — seeing or hearing things that aren’t really there. “Some people feel depressed, and some might become euphoric,” Dr. Al-Sharif adds.

Research suggests that the immune system takes a hit, too. In a study of 16 volunteers who had to forgo sleep for 72 hours, researchers found that NK cells — or natural killer cells — decreased by 37 percent after 48 hours of wakefulness. NK cells play a key role in fighting off viruses and tumor formation.

At 72 Hours: Major Cognitive Deficits and Hallucinations

Expect significant deficits in concentration, motivation, perception, and other higher mental processes after many sleepless hours, Cralle says.

A study published in Comprehensive Psychiatry studied 12 astronauts who were assigned to isolation for 72 hours or sleep deprivation for 72 hours. The group that had to stay awake for three days had increased heart rates, higher negative mood, and lower positive emotions, compared with the group that had to live in solitude for three days.

You’re going to feel pretty miserable and dysfunctional with this much sleep deprivation, Cline says. “The brain is fighting against wanting to shut down, and that’s going to create a really fragile emotional state. ”

Microsleeps also increase in length and frequency.

Cline says that this is a protective response by the body — but those fleeting moments of involuntary rest are incredibly risky, especially if you’re behind the wheel, operating heavy equipment, or responsible for make-or-break decisions at work.

This is also when the mind is ripe for hallucinations, delusions, and paranoia, Al-Sharif says.

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The 5 Stages and What They Mean

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.

There isn’t a universal timeline for sleep deprivation.

However, the general stages are determined by how many hours of sleep you’ve missed. The symptoms of sleep deprivation tend to get worse in each stage.

Here’s what might happen to your body during sleep deprivation:

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

Stage 4: Awake for 72 hours

After 3 days of sleep loss, your urge to sleep will get worse. You may experience more frequent, longer microsleeps.

The sleep deprivation will significantly impair your perception. Your hallucinations might become more complex. You may also have:

• illusions
• delusions
• disordered thinking
• depersonalization

Stage 5: Awake for 96 hours or more

After 4 days, your perception of reality will be severely distorted. Your urge for sleep will also feel unbearable.

If you miss so much sleep that you’re unable to interpret reality, it’s called sleep deprivation psychosis.

Typically, sleep deprivation psychosis goes away once you get enough sleep.

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.
• Breathing device. If your sleep deprivation is due to sleep apnea, you might be given a device to help you breathe during sleep. A continuous positive airway pressure (CPAP) machine is the most common option.

Healthy sleep hygiene is one of the most effective ways to prevent sleep deprivation. This includes positive lifestyle habits that help you get quality sleep.

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.

Avoid alcohol before bed

Although alcohol is known to promote sleepiness, it can disrupt the quality of your sleep. Avoid drinking too much alcohol before bedtime.

Avoid electronic screens before bed

It can be tempting to watch a movie or browse social media just before bed. However, the blue light from the screen can stimulate your brain. It also reduces melatonin production.

To avoid these effects, avoid using electronics 30 minutes to 1 hour before bedtime.

Create a calming bedtime routine

A soothing bedtime routine will help your body and mind prepare for sleep. This may include relaxing activities like:

• taking a warm bath
• stretching
• meditating
• reading

Have a pleasant sleep environment

You’re more likely to get quality sleep if your bedroom is comfortable and relaxing.

To create an ideal sleep environment:

• Turn off electronics, including TVs and smartphones.
• Keep the bedroom cool (between 60 to 67°F, or 16 to 19°C).
• Use a comfortable mattress and pillow. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.
• Cover up loud sounds with a fan, humidifier, or white noise machine.

Follow a consistent sleep schedule

Wake up and go to bed at the same time every night, even when you don’t have work. This will help your body maintain a regular schedule.

Avoid foods that disrupt sleep

Some foods take a while to digest. The digestive process can keep you awake, so it’s best to avoid these foods just before bed.

This includes:

• heavy meals
• fatty or fried foods
• spicy meals
• acidic foods
• carbonated drinks

If you’re too hungry to sleep, choose a light snack like crackers or cereal.

Also, try to eat your last meal several hours before bedtime.

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
• experience frequent fatigue
• need to take daily naps

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.

Fortunately, with proper sleep habits, it’s possible to recover or prevent sleep deprivation. If you still have trouble getting a good night’s rest, visit your doctor.

What happens if you don’t sleep for a long time.

You will instantly grow old

A mother of many children decided to check for herself what will happen to a person’s face if he does not sleep for about a day and a half. In just 36 hours, the woman aged several years. However, problems with the skin and appearance are not the worst thing that lack of sleep can bring.

Lindsey Hope, a 39-year-old mother of three, decided to experiment by staying awake for 36 consecutive hours. The woman kept a diary and took a selfie every three hours to see how her face was changing, writes The Sun.

Lindsey with a child

According to the woman, with three preschoolers, one of whom is a baby, she does not have to get used to excessive sleep. However, the 36-hour waking experiment turned out to be much more difficult than she imagined.

In the first hour of her experience, Lindsey took a photo of her face, which became the starting point for the whole experiment.

Six o’clock in the morning, the beginning of the experiment – one hour without sleep

I took the first selfie right after I woke up with the children, but I already hated the bags under my eyes. My skin was reddish and also had a few spots on it,” Lindsey said in her diary.

The woman took a shower and put on light makeup, which made her face look fresher and more radiant. Bags and age spots are less noticeable, and the skin is more radiant. She took the next photo four hours after the start of the experiment.

Four hours without sleep, ten o’clock in the morning

I felt more alert and strong. I was happy with my complexion and didn’t feel like it had too many wrinkles, given that I’m almost 40 years old. I drank a glass of water and a cup of coffee, as usual, continued Lindsey’s diary.

The following selfie was taken in the afternoon. Lindsey felt great, doing household chores and going out for a walk outside. According to her, walking in the fresh air seems to have only improved her appearance.

Eight hours without sleep, two in the afternoon

I still look cheerful. I went out with the kids and did a seven minute garden workout. Going outside seemed to make my skin clearer. The spots and wrinkles seemed less noticeable than when I first woke up.

The woman took a new picture in the evening, after putting her children to bed and washing off her makeup.

13 hours without sleep, 7:30 pm

After putting my two kids to bed, I washed my face again and applied moisturizer. I still didn’t sleep. I drank water during the day to keep my skin hydrated, and I also drank a cup of tea and had some chocolate in the afternoon to get the energy to get through the night.

By midnight, sleep began to take its toll. A woman who usually goes to bed at ten in the evening began to struggle with the desire to sleep. But she decided to spend this time doing something that usually does not work – watch TV.

6 pm experiment, midnight

While everyone else was in bed, I had time to catch up at home and watch TV. I started feeling sleepy around midnight, so I had to splash cold water on my face to keep me awake.

The situation worsened at four in the morning. Now Lindsey was very sleepy, but she did not give up.

22 hours without sleep, four in the morning

I felt very sleepy. I had to constantly wash my face to stay awake. I fed the baby around 3 am. Looking in the mirror, I saw that my skin was terrible. Dark circles were worse than usual, and I looked much older than my 39years.

Three hours later, the children woke up and distracted Lindsey from her struggle with sleep. The woman applied a small amount of makeup to her face to smooth out circles under her eyes, and prepared to survive the next 14 hours.

25 hours without sleep, seven in the morning

I was grateful to the children who woke up and distracted me from my fatigue. I took a shower, put on a light layer of makeup that covered a lot of skin problems, and got ready for another day without sleep.

By the 28th hour of being awake, Lindsey surprisingly began to feel much better. She became very hungry.

28 hours without sleep, ten in the morning

Considering that I had not slept for so long, I suddenly felt better than hours earlier. But I was incredibly hungry. Around six in the morning I had breakfast with a bowl of cereal, and by nine o’clock I had to eat more toast. I ate some fruit and yogurt just after ten in the morning and still felt hungry.

Discomfort returned by dinner. Then the woman felt a strange desire to eat all kinds of junk food like chips.

31:00 13:00

I ate lunch until noon, trying to eat only healthy chicken and salad, but ended up opening a can of Pringles. It felt like I was eating a hangover, although I didn’t drink anything.

Soon the fatigue increased. It was much stronger than the usual breakdown that Lindsey experienced in the middle of the day.

33 hours, 3:00 pm

I don’t get much sleep with a newborn, but it’s become clear that even a few short naps make a huge difference in how you feel and look. I was incredibly lethargic and this showed up as severe dark circles under my eyes. My eyelids were so heavy. I had a can of cola and a chocolate bar to try and cheer me up.

In the final photo, the woman barely holds her eyelids. Comparing the first and last snapshot of the experiment, you might think that they were taken with a gap of five or ten years. But it’s only been 36 hours.

36 hours, 18:00

My bags were terrible and my skin became red and pale in places. I definitely had more spots than when I woke up in the morning and I have three more kids to go to bed. Once they’re all sound asleep, I think I’ll be gone like a light.

In fact, lack of sleep is much more detrimental to the body than just the deterioration of the skin. The immune system suffers, as well as the release of stress hormones, which adversely affects human health. Even wounds heal much longer if a person sleeps little.

Lack of sleep can even cause a stroke – this was proven by an athlete who lived according to the wrong regimen.

Another girl decided to do a similar experiment. She showed what her face looks like after four, six and eight hours of sleep. It turned out that even a couple of hours of lack of sleep will play a cruel joke on your face.

What will happen to the body if you don’t sleep for a day, two, a week — we tell you by day

Stories

A still from David Fincher’s film “Fight Club” (1999). The face of the protagonist Tyler Durden with huge bags under his eyes has become a symbol of insomnia on the Internet.

Photo

Kinopoisk

Throughout his life a person spends in a state of sleep from 15 to 30 years . But do not consider this time worthlessly spent – sleep is very important for the body. And the main troubles begin not in cases where there is a lot of sleep, but on the contrary, when there is too little sleep . We tell you what threatens to refuse a night’s rest for different periods of time.

24 hours

A rare person has not spent at least once in his life a sleepless night: preparation for exams, a friendly party, New Year, night work, in the end … If after that there is an opportunity to sleep, then it is not so scary.

If, after an active night, the same day follows, then a person may start to have a headache, it will be difficult for him to concentrate. A brutal appetite will wake up – the body is trying to compensate for the lack of rest with high-calorie food. A sleepless person can drink liters of coffee, trying to recover, but this will not help for long. By the way, we recently talked about why coffee does not invigorate and how to drink it correctly.

What are the risks of this regular daily lack of sleep? First of all, problems with the cardiovascular and digestive systems, they work to the limit due to a large amount of fatty foods, coffee and tea .

Studies show that the effects of one sleepless night on the body are comparable to cognitive impairment at 0.1% blood alcohol. This, by the way, increases the risk of getting into an accident.

“After 24 hours of sleep deprivation, a person’s levels of stress hormones such as cortisol and adrenaline increase,” explains John Kline, Associate Professor of Clinical Psychology at the Yale School of Medicine and Fellow of the American Academy of Sleep Medicine. – Brain is trying to cope with not being able to reboot . And these hormones help keep the body active.”

36 hours

At this stage, your health is already at serious risk. First, you will be very sleepy. If this is not possible, you may begin micro-sleeps — periods of falling out of reality. They can last from a fraction of a second up to 30 seconds . But even this time is enough for you to lose control of what is happening around and a disaster occurs.

At the same time, markers of inflammation increase in the blood. This can lead to cardiovascular diseases, high blood pressure, as well as hormonal failure – after all, cortisol continues to flow into the blood, which means that you are in a state of prolonged stress .

Photo

Zoonar GmbH / Alamy

At this time, stomach pains may also appear, because due to lack of sleep glucose metabolism is disturbed . You will feel everything that you felt 12 hours ago, but in many times larger volume . Dizziness, watery eyes, inhibited reactions, weakened immune system. Congratulations, you are almost a zombie.

48 hours

You are literally sleeping on the go – due to the extreme stage of sleep deprivation, your brain turns off more and more often, micro-sleeps follow one another.

If you have not slept for two days, you will most likely lash out at everyone around you. It will be very difficult to work: you will not be able to reason and keep the necessary information in your head .

By the way, the immune system is also affected. A study of volunteers who refused sleep for three days, already after 48 hours of wakefulness showed a decrease of NK cells , which are called natural killer cells, by as much as 37%. NK cells play a key role in fighting viruses and tumor formation.

72 hours

After three days of insomnia, disturbances in the functioning of all body systems will begin. Even the gait will change – the person will move as if he were very drunk. Speech is disturbed, chills, tremors, and nervous tics begin. Appetite, on the contrary, disappears. At this stage, continuing to refuse sleep is life-threatening.

Another study, published in Comprehensive Psychiatry , showed how 12 astronauts survived 72 hours without sleep. All participants in the experiment recorded tachycardia, depressed mood, depression .

“The body really wants to switch off, and you force the brain to fight this desire,” says John Kline. “As a result, a person comes into a very fragile emotional state, and your brain has matured to hallucinations, delusions and paranoia.”

96 hours

This is the last stage. In four days, the perception of reality will be greatly distorted. The desire to sleep will be simply unbearable. You will not be able to correctly interpret reality. This is called sleep deprivation psychosis .

It is important to understand that the more awake you are, the more difficult it will be to recover. So, just an hour of sleep loss would take four days to bounce back. Now think about how many days you haven’t had enough sleep so far.

Previously, Vokrug Sveta talked about what social jet lag is and what a typical lifestyle of a modern megalopolis resident has to do with it.