About Sleep
Sleep Related Conditions
Sleep Disorders
Do you ever wonder how long you can go without sleep? If you’re constantly swarmed with deadlines, you may feel pressure to sacrifice sleep to meet them. But when does this become too harmful?
In this article, we’ll explore the effects of sleep deprivation and how long you can go without sleep before it leads to dire health consequences.
The Amount Of Sleep You Need Can Vary
The amount of sleep that we need in a day, varies from person to person. Generally, experts recommend that adults should get between 7 to 9 hours of sleep each night while children should get between 8 to 16 hours of sleep each night, depending on age [1].
However, these are only general recommendations and not strict rules to follow. We should also consider sleep quality.
Sleep quality is about how well we sleep and whether we wake up frequently in the middle of the night. Poor quality sleep may affect our sleep duration and contribute to a lack of sleep.
What Happens When You Do Not Sleep Enough
According to the Centers for Disease Control and Prevention (CDC), about a third of Americans do not get enough sleep at night [2]. When you get insufficient sleep, this leads to a condition called sleep deprivation.
Sleep deprivation is when you have an inadequate duration or quality of sleep to support your overall health and well-being [3]. In some cases, lack of sleep can be attributed to sleep disorders such as insomnia or obstructive sleep apnea.
Being sleep-deprived may lead to issues such as forgetfulness, poor physical and mental performance, irritability, anxiety, depression, a higher risk of developing heart disease and obesity, and an increased risk of high blood pressure and diabetes [4].
It’s a serious health issue that can lead to negative health consequences if it is not treated.
Effects of Not Sleeping
The effects of not getting enough restful sleep can set in as early as 24 hours with symptoms such as irritability or memory issues kicking in even before [5].
Here’s what you can expect to experience if you go 24 hours, 36 hours, 48 hours, and 72 hours without sleep:
24 hours without sleep
It is not unusual for some people to pull an all-nighter especially if they are shift workers, have work to catch up on, have an exam to prepare for, or if you have a newborn at home.
Research suggests that going without sleep for more than 24 hours can cause you to have a performance similar to someone who has consumed alcohol up to 0.1% blood alcohol concentration (BAC) levels.
Additionally, some symptoms that you may experience are [6]:
- High blood pressure
- Faster heart rate
- Increase in stress hormones
- Slowed reaction times
- Difficulty concentrating
- Higher susceptibility to inflammation
- Irritability
- Daytime sleepiness
36 hours without sleep
Extending the period of acute sleep deprivation to 36 hours leads to more severe and noticeable effects, impacting your physical and mental health.
Here are some of the side effects [7], [8]:
- Low performance
- Impaired innovative thinking
- Decreased flexible decision-making
- Poor balance
- Fatigue and drowsiness
- Blurred vision
- Microsleep episodes
48 hours without sleep
Past the 48-hour mark is known as severe sleep deprivation. This is when your overall physical and mental performance starts to break down.
The side effects of prolonged sleep deprivation are [9]:
- Perceptual distortions
- Anxiety
- Severe mood swings
- Depersonalization
- Temporal disorientation
- Complex hallucinations
- Disordered thinking
- Slurred speech
72 hours without sleep
72 hours of sleep loss is considered to be extreme sleep deprivation. There are profound effects on the mind and body as a whole.
A study involving twelve male astronauts revealed that 72 hours of sleep deprivation led to significant cognitive impairment and a noticeable decline in positive emotions [10].
Some severe consequences of having no sleep for three days include [11]:
- Acute psychosis
- Toxic delirium
- Visual, auditory, and somatosensory hallucinations
- Increased risk of chronic conditions
Consequences of Short-Term and Chronic Sleep Deprivation
Based on the various side effects above, it can be said that the impact of sleep deprivation extends far beyond mere tiredness. It affects health both in the short term and long term.
Let’s compare some of the main consequences of short-term and long-term sleep deprivation [12]:
| Short Term Sleep Deprivation | Long Term Sleep Deprivation |
| Increased stress response | Increased blood pressure and risk of hypertension |
| Somatic problems | Impaired insulin sensitivity |
| Lower quality of life | Weight gain |
| Emotional distress | Increased risk of cancer |
| Mood disorders | Increased risk of anxiety, depression, and other mood disorders |
| Mental health-related issues | Long-term memory issues |
| Cognitive impairment | Hormone imbalances |
Understanding these consequences is crucial, as even a single night of insufficient sleep can trigger a cascade of negative effects on physical, mental, and emotional well-being.
See also: Can You Die From Lack of Sleep?
Understanding Individual Sleep Needs
To understand your individual sleep needs, you must recognize that there’s no one-size-fits-all solution for how much sleep you need. Your amount of sleep needed can vary based on several factors, such as genetics and age. So, how do you determine your optimal sleep duration?
Here are a few key factors to consider:
- Your sleep habits: Pay attention to how many hours you typically sleep and how you feel after different amounts of sleep.
- Your sleep debt: If you consistently get less sleep than you need, you may accumulate a debt that needs to be paid off with extra sleep.
- Your body’s signals: Listen to your body’s cues for fatigue, such as yawning, difficulty concentrating, or irritability.
Alternatively, you may determine the optimal sleep duration that you need by using ShutEye®’s free sleep calculator.
Tips for Maintaining Healthy Sleep Habits
Now that you know the negative side effects of sleep deprivation, it’s important to ensure that you are taking the right steps towards good quality sleep. The best way to do so is to start making good sleep habits and sticking to them.
Here are some tips on how you can maintain healthy sleep habits:
- Keep a consistent sleep schedule: It may be tempting to stay up just to get work done but doing this often can lead to sleep deprivation. It’s important to keep to a consistent bedtime schedule even on weekends to prevent disruption to your circadian rhythm.
- Don’t go to bed unless you are sleepy: Rather than toss and turn in bed at night, get up if you are unable to sleep. Do some light stretches or read a book until you are ready to fall asleep.
- Establish a relaxing bedtime routine: Having a calming bedtime routine can signal to your body that it’s time to wind down for rest. Reading a book, meditating, or listening to soothing sleep sounds are examples to try.
- Limit bright light exposure at night: Light interferes with your body’s ability to produce the sleep hormone, melatonin. You should limit bright light exposure at night by dimming down the lights and switching off electronic devices.
- Keep a cool sleeping environment: A comfortable sleep environment can make it easier for you to fall asleep. Ensure that your bedroom is kept cool, quiet, and dark for an optimal sleep experience.
Conclusion
Lack of sleep is not just about feeling fatigue or drowsiness. It can lead to a wide range of negative health consequences such as hallucinations, mood swings, poor performance, and increased risk of chronic conditions. It’s important to prioritize good sleep quality to prevent these effects.
To improve your sleep quality, try out the ShutEye® app. ShutEye® is a patented sleep-tracking app that tracks your sleep cycle and offers personalized sleep tips to combat sleep loss.
