The 5 Stages of Sleep Deprivation: 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.

What is Sleep Deprivation?

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.

The 5 Stages of Sleep Deprivation

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.

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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.

What to Expect:

* Feeling tired and “off”
* Difficulty concentrating
* Mood swings
* Increased irritability

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.

What to Expect:

* Increased fatigue
* Difficulty staying awake
* Microsleeps (brief periods of sleep)
* Impaired cognitive function
* Behavioral changes

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.

What to Expect:

* Hallucinations
* Disorientation
* Impaired judgment
* Increased errors

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.

What to Expect:

* Increased hallucinations
* Disordered thinking
* Depersonalization
* Impaired reality perception

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.

What to Expect:

* Sleep deprivation psychosis
* Hallucinations
* Disorientation
* Impaired judgment

Recovering from Sleep Deprivation

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.

Treatment Options

The best treatment depends on how much sleep you’ve missed. Possible options include:

* Napping
* Good sleep hygiene
* Over-the-counter sleep aids
* Prescription sleeping pills
* Light therapy
* Breathing device

Preventing Sleep Deprivation

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.

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 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.

Create a Calming Bedtime Routine

A soothing bedtime routine will help your body and mind prepare for sleep. This may include relaxing activities like reading a book or taking a warm bath.

Have a Pleasant Sleep Environment

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

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.

Conclusion

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. By understanding the 5 stages of sleep deprivation, you can take steps to prevent or recover from this condition.

FAQs

Q: What is sleep deprivation?
A: Sleep deprivation is the state of being awake for an extended period of time, often resulting in impaired cognitive function, mood disturbances, and increased risk of accidents.

Q: What are the stages of sleep deprivation?
A: The 5 stages of sleep deprivation are: Stage 1 (after 24 hours), Stage 2 (after 36 hours), Stage 3 (after 48 hours), Stage 4 (after 72 hours), and Stage 5 (after 96 hours or more).

Q: What are the symptoms of sleep deprivation?
A: Symptoms of sleep deprivation include fatigue, difficulty concentrating, mood swings, increased irritability, hallucinations, disorientation, and impaired judgment.

Q: How can I recover from sleep deprivation?
A: You can recover from sleep deprivation by sleeping more, practicing good sleep hygiene, and avoiding stimulants like caffeine and electronic screens before bed.

Q: How can I prevent sleep deprivation?
A: You can prevent sleep deprivation by practicing good sleep hygiene, getting regular physical activity, avoiding caffeine and electronic screens before bed, and creating a calming bedtime routine.