Not getting enough sleep can have serious consequences for your health and well-being. In fact, sleep deprivation is so detrimental that the United Nations considers it a form of torture. The longer you go without sleep, the worse the effects become.
Even just 48 hours without sleep is considered extreme sleep deprivation, but the impact on your body and mind can be felt much sooner. After 18 hours of being awake, you may experience symptoms similar to being intoxicated, such as feeling drunk or experiencing blurry vision. This is because sleep deprivation impairs the communication between brain cells, affecting your coordination and mental clarity.
As you continue to stay awake, the effects become more pronounced. After 24 hours without sleep, your cognitive function and alertness decrease even further, comparable to having a blood alcohol content of 0.1%. At this point, you may feel foggy, less alert, and find it challenging to perform tasks that require focus and coordination.
Sleep deprivation also weakens your immune system, making you more susceptible to illnesses. When your body doesn't get enough rest, it becomes less able to fight off infections and maintain optimal health. Additionally, after a day and a half without sleep, you may experience microsleeps - brief periods of sleep lasting around 30 seconds - without even realizing it. This can be dangerous, especially if you're engaging in activities like driving.
Hallucinations can also occur as a result of sleep deprivation. Visual distortions are common, with objects appearing larger or moving around. Sensational and auditory hallucinations, like feeling someone tapping you on the shoulder or hearing your name being called, are also possible.
After 48 hours without sleep, extreme sleep deprivation sets in, and your grip on reality starts slipping. Hallucinations intensify, and you may experience depersonalization, a feeling that reality is slipping away. At this stage, extreme anxiety, irritability, stress, and fatigue become prominent.
Continuing to stay awake for 72 hours or longer can lead to a complete loss of cognitive function. Simple tasks become overwhelming, and your ability to regulate emotions deteriorates. Hallucinations become even more complex, and paranoia, depression, and delusions may set in. In extreme cases, sleep-deprivation psychosis can occur, causing a complete detachment from reality.
Recovering from sleep deprivation is possible by catching up on sleep. However, regular sleep deprivation can have long-term effects on your health, including weight gain, acne, headaches, and high blood pressure. It can take weeks for your body and mind to fully recover from chronic sleep deprivation, and according to a study, you need four days to recover from losing just a single hour of sleep.
To avoid the detrimental effects of sleep deprivation, it's crucial to prioritize sleep and aim for seven to eight hours of sleep every night. By establishing a consistent and healthy sleep routine, you can protect your well-being and ensure optimal cognitive function.