What’s the longest time you’ve ever gone without sleep? 24 hours? Several days? Do you remember how it affected your mood, appetite or mental ability?
As an insomniac, on more than one occasion I’ve found myself feeling the unpleasant effects of sleep deprivation. The worst was at the age of 22, when for no real reason I had 4 nights with no sleep at all.
I know many people will have experienced even longer periods with little or very disrupted sleep each night. I can’t imagine how that would feel, as my 4 nights were more than enough for my body and brain to feel very out of sorts.
I remember being incredibly frustrated by feeling so tired, yet unable to sleep night after night. On the third night, I started wondering what would become of me if this went on for a week, or longer even. Was my sleep deprivation dangerous?
Why it’s important to understand sleep deprivation
The severity of sleep deprivation is often deeply underestimated. People tend to focus on the resulting sleepiness, but feeling tired might be the least worrying part of the condition. It can also lead to a range of physical and psychological impairments.
Modern social systems make it difficult for the average adult to get the total amount of recommended sleep. As a result, people are at a higher risk than ever of developing symptoms and disorders related to sleep deprivation.
And there are, of course, some circumstances which naturally bring about a lack of sleep: childcare, certain jobs and serious life events for example.
Accordingly, it’s never been more important to understand the issue. Hopefully you can then prevent it in the first place, or at least deal with it better if it does occur.
What is sleep deprivation?
A consistent definition of sleep deprivation isn’t found in any standard guide, but the term is generally used to describe a condition that arises when a person doesn’t get enough sleep.
Acute sleep deprivation is a term sometimes used to refer to short periods of sleep deprivation. Fortunately, acute sleep deprivation can usually be reversed after a night or two of good sleep.
What is chronic sleep deprivation?
It’s very common to go through acute periods of sleep deprivation, especially in the busy and stressful modern world. But what happens when you don’t sleep for months rather than just a few days or weeks?
The International Classification of Sleep Disorders diagnostic manual recognizes chronic sleep deprivation by the alternative name “Insufficient Sleep Syndrome”. Six criteria must be met for an individual diagnosis to be confirmed:
Chronic sleep deprivation diagnostic criteria
- Irrepressible sleepiness, unwanted lapses into sleep or, in children, behavioral abnormalities related to sleep deprivation.
- Total sleep time is less than the recommended sleep time for the age group. *
- Deprivation has persisted for at least three months.
- Sleeps longer without alarm or other usual source of waking.
- Feels better after sleeping more.
- Symptoms aren’t better explained by alternative diagnosis.
*Doesn’t apply for naturally “long sleepers” that require more hours.
What causes sleep deprivation?
The symptoms of sleep deprivation are obviously a result of not getting enough sleep. However, the deficit could be caused by a theoretically unlimited number of factors, such as:
- Spending time that should be allotted to sleep doing other things (work, study, games, etc.)
- Disruption because of responsibilities like parenthood or caring.
- Excessive worries, traumatic flashbacks or anything that could keep you up at night.
- Sleep disorders, such as sleep apnea, nightmares, sleep starts, sleep paralysis and insomnia.
Sleep deprivation symptoms
There are several signs of sleep deprivation that are observable in mental and biological processes. Recognizing and addressing these symptoms early may help prevent them from developing into a persistent condition.
- Falling asleep unintentionally.
- Bags/darkness under the eyes.
- Impaired physical performance (coordination, athleticism, etc.)
- Sleeping through alarms.
- Constant tiredness.
- Increased hunger .
- Poor mood.
- Impaired cognitive performance (memory, decision making, etc.).
Effects of sleep deprivation
The consequences of sleep deprivation can range from mild to very serious, and may last for the short or long term.
Individual experiences of the condition will depend on factors such as the length of time it continues for and personal psychological/physiological histories.
Short term effects of sleep deprivation
- Behavioral problems in children due to tiredness.
- Increased anxiety.
- Memory impairment.
- Other cognitive impairment.
- Hypnic Jerks.
- Injury due to other circumstances, like an accident caused by tiredness or distractibility.
Long term effects of sleep deprivation
- Developmental problems in children.
- High blood pressure.
- Increased risk of heart attack or stroke.
- Weight gain.
- Development of mood disorders or other psychiatric condition (including psychosis).
- Reduced quality of life.
- Death linked with other effects, such as accidents or heart problems.
To find out more about this, you might like to read the longer article looking specifically at the different effects of sleep deprivation.
Sleep deprivation treatment
The best treatment for both acute and chronic sleep deprivation is to get more sleep. It sounds simple in theory, but unfortunately this goal can be quite difficult to achieve.
People suffering from sleep deprivation are often subject to an underlying situation or condition that prevents the issue from being easily resolved.
For example, modern economics and employer expectations have placed a premium on hours worked, tempting the public into skipping sleep for more money or greater recognition.
It’s important for people to be realistic about the amount of sleep they need though. If it comes to it, you may need to cut back on other commitments to allow yourself time to sleep.
Psychological issues ranging from basic anxiety to complex disorders can have a negative impact on sleep and cause deprivation.
The ideal form of treatment in these cases would be aimed at controlling the condition rather than the symptoms. Though sometimes a combined approach that includes sleep aids and good sleep habits is often necessary.
This is also true for sleep deprivation arising from several physical conditions, especially those that cause continuous pain.
Regardless of individual circumstances, it’s important to practice good sleep hygiene to get the most out of time spent in bed. There are many methods that could qualify as good sleep-promoting behaviors, including:
- Getting up at the same time every day.
- Committing to sleep as being essential.
- Getting out of bed if you can’t sleep.
- Adopting relaxation techniques.
- Only using the bedroom for sleep.
- Avoiding caffeine and sugary drinks.
- Exercising regularly.
Finally, whilst it’s tempting to use caffeine, other stimulants and even food to get through periods of sleep deprivation, it’s important to remember that this may help you through the day, but won’t stop the problem. The only real solution is to allow yourself more time for sleep.
What’s the longest period you ever stayed awake for? How did you feel during and after this time? Do you suffer from chronic sleep deprivation, and if so, what do you think causes it? Feel free to leave a comment below.