Sleep Deprivation Stages: How to Prevent Sleep Deprivation

Sleep deprivation occurs when a person experiences a lack of sleep for a short or long period of time. Seven to eight hours of sleep per night is the baseline for most adults, yet the Centers for Disease Control and Prevention (CDC) estimate that one-third of Americans struggle with getting a good night’s sleep. Insufficient sleep and sleep loss can cause disruptions in everyday life. Common symptoms of sleep deprivation include daytime sleepiness, brain fog, microsleeps, and impaired cognitive abilities, among others.

It can be easy to confuse sleep deprivation with insomnia, but there is a key difference between the two conditions. Insomnia is the inability to fall asleep or remain asleep, and sleep deprivation results from not getting enough sleep, either for personal obligations or mental blocks.

There are two types of sleep deprivation: acute and chronic. Acute sleep deprivation refers to insufficient sleep duration in the short term, typically for a few nights or less. Missing out on deep sleep (even for one night) can lead to feelings of irritability, difficulty focusing, and fatigue.

Conversely, chronic sleep deprivation involves amassing sleep debt over long periods (anywhere from weeks to years). This long-term sleep deprivation can put you at a higher risk of contracting another chronic disease or medical condition.

There are five stages of sleep deprivation, each based on the duration of time that you experience insufficient sleep. The side effects of prolonged sleep loss become more severe over time. Here are the five stages of sleep deprivation:

1. 1. Stage one: This stage occurs when a person experiences twenty-four hours of insufficient sleep. Pulling an all-nighter, studying for a test, or working the night shift are all common causes of stage one sleep deprivation. While stage one is common, it still produces adverse side effects like impaired cognitive abilities, slower reaction time, irritability, stress, and drowsiness.
2. 2. Stage two: This stage occurs once you’ve experienced thirty-six hours of total sleep deprivation. This stage’s common side effects include extreme fatigue, increased appetite, forgetfulness, and difficulty making decisions. In addition, frequently staying awake for this long creates an increased risk for serious health problems such as cardiovascular disease.
3. 3. Stage three: After forty-eight hours of sleep loss, you may experience a weakened immune response, heightened anxiety, and confusion. Microsleep, which is when a person nods off for several seconds at a time without realizing it, is a common side effect of this stage.
4. 4. Stage four: This stage occurs when you don’t receive sufficient sleep for at least seventy-two hours. Common symptoms include intense fatigue, forgetfulness, brain fog, and hallucinations.
5. 5. Stage five: After ninety-six hours or more without sleep, you can develop a wide scope of psychiatric symptoms, from hallucinations to perceptual distortions. In extreme cases, it is possible to develop a mental state resembling acute psychosis.

Here are some factors that can lead to sleep problems.

1. 1. External stimuli: Loud noises, bright lights, and hot temperatures in the bedroom can all cause poor sleep.
2. 2. Mental health conditions: Depression and anxiety can prevent quality sleep time and reduce the amount of sleep you get per night.
   
3. 3. Physical activity: Exercise can prolong and complicate the wakefulness sleep stage if scheduled too close to bedtime.
4. 4. Sleep disorders: Certain conditions, including sleep apnea, restless leg syndrome, and insomnia, can interfere with healthy sleep.
5. 5. Work schedules: Shift work at night can clash with the body’s natural circadian rhythm and interrupt your sleep pattern.

Follow these tips to ensure better sleep.

• Stick to a bedtime routine. Inconsistent schedules and poor pre-sleep habits can cause nighttime difficulties. Cultivate good sleep hygiene by establishing a consistent bedtime routine, which may involve stretching, taking an evening shower, or drinking a cup of tea.
• Avoid digital screens before bed. The blue light of electronics can mimic the effects of sunlight and prevent your body from entering its natural sleep cycle. Keep digital devices out of the bedroom; when you must use them before bed, use a blue light filter to lessen their effects.
• Consider a natural sleep remedy. Supplemental melatonin can help you fall asleep amid a disrupted sleep schedule. However, chemical sleep medicines, like melatonin, can dampen the restorative effects of REM sleep (rapid eye movement sleep) and non-REM sleep.
• Lower the temperature of your bedroom. A nighttime room temperature of sixty to sixty-seven degrees Fahrenheit creates the optimal sleep environment.
• Practice mindful relaxation techniques. A pre-bedtime ritual of deep breathing exercises can promote progressive muscle relaxation. Developing a mindfulness practice can also alleviate tension in your body, allowing you to slip off to sleep easily.
• Monitor your health conditions. Certain medical conditions, like sleep apnea and restless leg syndrome, can impair sleep onset and impact your ability to get a good quality of sleep. Seek medical advice for handling sleep disorders, and work with your healthcare provider to develop treatment and coping strategies.
• Avoid drinking caffeine late in the day. Stimulants like caffeine and nicotine linger in your bloodstream for hours, making it difficult to fall asleep at night. Restrict your coffee consumption to the morning or early afternoon so that you feel tired come bedtime.
• Regulate your napping routine. Avoiding naps will make it easier for you to sleep at night. If you prefer daytime napping, limit them to twenty minutes or less.

Saw some of the best darn logs of your life with a MasterClass Annual Membership and exclusive instructional videos from Dr. Matthew Walker, the author of Why We Sleep and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time.

Sleep deprivation occurs when a person experiences a lack of sleep for a short or long period of time. Seven to eight hours of sleep per night is the baseline for most adults, yet the Centers for Disease Control and Prevention (CDC) estimate that one-third of Americans struggle with getting a good night’s sleep. Insufficient sleep and sleep loss can cause disruptions in everyday life. Common symptoms of sleep deprivation include daytime sleepiness, brain fog, microsleeps, and impaired cognitive abilities, among others.

It can be easy to confuse sleep deprivation with insomnia, but there is a key difference between the two conditions. Insomnia is the inability to fall asleep or remain asleep, and sleep deprivation results from not getting enough sleep, either for personal obligations or mental blocks.

There are two types of sleep deprivation: acute and chronic. Acute sleep deprivation refers to insufficient sleep duration in the short term, typically for a few nights or less. Missing out on deep sleep (even for one night) can lead to feelings of irritability, difficulty focusing, and fatigue.

Conversely, chronic sleep deprivation involves amassing sleep debt over long periods (anywhere from weeks to years). This long-term sleep deprivation can put you at a higher risk of contracting another chronic disease or medical condition.

There are five stages of sleep deprivation, each based on the duration of time that you experience insufficient sleep. The side effects of prolonged sleep loss become more severe over time. Here are the five stages of sleep deprivation:

1. 1. Stage one: This stage occurs when a person experiences twenty-four hours of insufficient sleep. Pulling an all-nighter, studying for a test, or working the night shift are all common causes of stage one sleep deprivation. While stage one is common, it still produces adverse side effects like impaired cognitive abilities, slower reaction time, irritability, stress, and drowsiness.
2. 2. Stage two: This stage occurs once you’ve experienced thirty-six hours of total sleep deprivation. This stage’s common side effects include extreme fatigue, increased appetite, forgetfulness, and difficulty making decisions. In addition, frequently staying awake for this long creates an increased risk for serious health problems such as cardiovascular disease.
3. 3. Stage three: After forty-eight hours of sleep loss, you may experience a weakened immune response, heightened anxiety, and confusion. Microsleep, which is when a person nods off for several seconds at a time without realizing it, is a common side effect of this stage.
4. 4. Stage four: This stage occurs when you don’t receive sufficient sleep for at least seventy-two hours. Common symptoms include intense fatigue, forgetfulness, brain fog, and hallucinations.
5. 5. Stage five: After ninety-six hours or more without sleep, you can develop a wide scope of psychiatric symptoms, from hallucinations to perceptual distortions. In extreme cases, it is possible to develop a mental state resembling acute psychosis.

Here are some factors that can lead to sleep problems.

1. 1. External stimuli: Loud noises, bright lights, and hot temperatures in the bedroom can all cause poor sleep.
2. 2. Mental health conditions: Depression and anxiety can prevent quality sleep time and reduce the amount of sleep you get per night.
   
3. 3. Physical activity: Exercise can prolong and complicate the wakefulness sleep stage if scheduled too close to bedtime.
4. 4. Sleep disorders: Certain conditions, including sleep apnea, restless leg syndrome, and insomnia, can interfere with healthy sleep.
5. 5. Work schedules: Shift work at night can clash with the body’s natural circadian rhythm and interrupt your sleep pattern.

Follow these tips to ensure better sleep.

• Stick to a bedtime routine. Inconsistent schedules and poor pre-sleep habits can cause nighttime difficulties. Cultivate good sleep hygiene by establishing a consistent bedtime routine, which may involve stretching, taking an evening shower, or drinking a cup of tea.
• Avoid digital screens before bed. The blue light of electronics can mimic the effects of sunlight and prevent your body from entering its natural sleep cycle. Keep digital devices out of the bedroom; when you must use them before bed, use a blue light filter to lessen their effects.
• Consider a natural sleep remedy. Supplemental melatonin can help you fall asleep amid a disrupted sleep schedule. However, chemical sleep medicines, like melatonin, can dampen the restorative effects of REM sleep (rapid eye movement sleep) and non-REM sleep.
• Lower the temperature of your bedroom. A nighttime room temperature of sixty to sixty-seven degrees Fahrenheit creates the optimal sleep environment.
• Practice mindful relaxation techniques. A pre-bedtime ritual of deep breathing exercises can promote progressive muscle relaxation. Developing a mindfulness practice can also alleviate tension in your body, allowing you to slip off to sleep easily.
• Monitor your health conditions. Certain medical conditions, like sleep apnea and restless leg syndrome, can impair sleep onset and impact your ability to get a good quality of sleep. Seek medical advice for handling sleep disorders, and work with your healthcare provider to develop treatment and coping strategies.
• Avoid drinking caffeine late in the day. Stimulants like caffeine and nicotine linger in your bloodstream for hours, making it difficult to fall asleep at night. Restrict your coffee consumption to the morning or early afternoon so that you feel tired come bedtime.
• Regulate your napping routine. Avoiding naps will make it easier for you to sleep at night. If you prefer daytime napping, limit them to twenty minutes or less.

Saw some of the best darn logs of your life with a MasterClass Annual Membership and exclusive instructional videos from Dr. Matthew Walker, the author of Why We Sleep and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time.