It can be dangerous to go without sleeping, even for one day. Longer-term sleep deprivation can cause cognitive impairment, hallucinations, and other side effects.
How long can you go?
The longest recorded time without sleep is approximately 264 hours, or just over 11 consecutive days. Although it’s unclear exactly how long humans can survive without sleep.
After only three or four nights without sleep, you can start to hallucinate. Prolonged sleep deprivation can lead to:
* cognitive impairments
* irritability
* delusions
* paranoia
* psychosis
Although dying from sleep deprivation is extremely rare, it can happen.
What to expect after 24 hours without sleep:
Staying awake for just 36 hours can have intense effects on your body.
Your sleep-wake cycle helps regulate the release of certain hormones, including cortisol, insulin, and human growth hormone. As a result, going without sleep for an extended period can alter several bodily functions.
This includes:
* appetite
* metabolism
* temperature
* mood
* stress level
What to expect after 48 hours without sleep:
After two nights without sleep, staying awake becomes difficult, and people may experience involuntary microsleeps lasting up to 30 seconds. These brief episodes can leave one feeling confused or disoriented. Additionally, 48 hours of sleep deprivation disrupts the immune system, increasing inflammatory markers and decreasing natural killer (NK) cell activity, which helps combat immediate health threats like viruses or bacteria.
Can food and water intake have any effect on this?
Sleep deprivation can increase appetite and cravings for unhealthy foods, which may lead to weight gain and further fatigue. Eating well can help mitigate some effects; choose lean, protein-rich foods like nuts, nut butters, cottage cheese, or tofu, and avoid fatty proteins like steak or cheese. Staying hydrated is crucial, as dehydration worsens grogginess and concentration issues.
How much sleep do you really need?
The amount of sleep you need per night varies according to your age. In general, newborns and infants need more sleep, and adults need less sleep.
The CDC has daily sleep recommendations based on age group:
Gender may also play a role in how much sleep you need. Studies have found that women tend to sleep slightly longer than men, although the reasons for this are unclear.
Sleep quality is also important. If you’re concerned about how much sleep you’re getting, make an appointment with your doctor.
