How long can a person go without sleep?

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Sleep requirements vary between people and also depend on a person’s age. For example, infants require about twiceTrusted Source as much sleep as adults.

However, the amount of time that a person can survive without sleep remains unclear. According to a 2010 review, the current world record for a person going without sleep is 266 hours, which equates to just over 11 days.

The most famous sleep deprivation experiment took place in 1964 when a Californian high school student named Randy Gardner managed to stay awake for 264 hours.

Toward the end of the 11 days, Gardner grew paranoid and even started hallucinating. However, he reportedly recovered without any long-term physical or psychological effects.

What is sleep deprivation?

Sleep deprivation occurs when a person gets less sleep than their body needs. The effects of sleep deprivation can vary from person to person.

Children and teenagers need more sleep than adults as their brains and bodies are still developing and growing. As such, the effects of sleep deprivation in children can sometimes be more severe or longer-lasting.

General symptoms of sleep deprivation in adults can include:

• fatigue and sleepiness during the day
• concentration, alertness, and memory difficulties
• reduced coordination
• irritability
• increased appetite
• mood changes

Regular or chronic sleep deprivation can also increase a person’s risk of several health conditions, including obesity, diabetes, and heart disease.

Can sleep deprivation kill?

Sleep deprivation can be fatal in certain circumstances.

For example, sleep deprivation can increase the risk of dangerous accidents. According to the National Highway Traffic Safety Administration (NHTSA), in 2015, U.S. police reported 90,000 motor vehicle crashes that involved sleep-deprived drivers. The NHTSA also state that drowsy driving claimed 795 lives in 2017.

An incredibly rare sleep disorder called fatal familial insomnia (FFI) can also result in death.

FFI is an inherited condition that results from a mutation in the prion protein (PRNP) gene. The mutated gene produces misfolded prions that accumulate in the thalamus, which is the region of the brain that regulates sleep.

The symptoms of FFI typically present in middle adulthood and include:

• mild insomnia that gets progressively worse
• weight loss
• lack of appetite
• changes in body temperature
• dementia that progresses rapidly

There is currently no cure for FFI, and death usually occurs within 12–18 months of a person first experiencing symptoms.

24 hours without sleep

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Most people will begin to experience the effects of sleep deprivation after just 24 hours. The CDCTrusted Source claim that staying awake for at least 24 hours is comparable to having a blood alcohol content (BAC) of 0.10 percent. In the U.S., it is illegal to drive with a BAC of 0.08 percent or above.

The effects of going without sleep for 24 hours can include:

• drowsiness
• irritability
• concentration and memory difficulties
• reduced coordination
• impaired judgment
• short-term memory problems
• raised levels of stress hormones, such as cortisol and adrenaline
• increased blood sugar levels
• a higher risk of accidents
• muscle tension

Many of these effects occur because the brain attempts to conserve energy by entering a state that doctors refer to as “local sleep.” During local sleep, the body temporarily shuts down neurons in some regions of the brain but not others.

People who have entered local sleep may appear fully awake, but their ability to perform complex tasks will significantly decline.

Sleep deprivation also disrupts the body’s natural sleep-wake cycle, which affects hormones that regulate:

• growth
• appetite
• metabolism
• stress
• the immune system

48 hours without sleep

The effects of sleep deprivation intensify the longer a person stays awake. After going without sleep for 48 hours, a person’s cognitive performance will worsen, and they will become very fatigued.

At this point, the brain will start entering brief periods of complete unconsciousness, also known as microsleep. Microsleep occurs involuntarily and can last for several seconds.

72 hours without sleep

After 72 hours without sleep, deprivation symptoms and fatigue will intensify even further. Going for 3 days without sleep will have profound effects on a person’s mood and cognition.

In a 2015 study, two astronauts experienced impaired cognitive functioning, increased heart rate, and a reduction in positive emotions after staying awake for 72 hours.

Some effects of staying awake for 72 hours include:

• extreme fatigue
• difficulty multitasking
• severe concentration and memory issues
• paranoia
• depressed mood
• difficulty communicating with others

Short-term effects of sleep deprivation

Sleep deprivation can have several adverse effects on health that will resolve once a person gets enough sleep.

Short-term effects of sleep deprivation can include:

• drowsiness
• reduced alertness
• decreased concentration
• impaired judgment
• short-term memory problems
• stress
• a higher risk of accidents

Long-term effects of sleep deprivation

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Chronic sleep deprivation can have lasting effects on a person’s health. These can include an increased risk of:

• high blood pressure
• obesity
• diabetes
• heart disease
• anxiety or depression

Chronic sleep deprivation can also have significant long-term effects in children, including:

• poor academic performance
• problems getting along with others
• a higher risk of engaging in dangerous and antisocial behaviors
• problems with physical growth and development

How much sleep does a person need?

Sleep requirements vary between people and depending on a person’s age.

The CDCTrusted Source provide the following recommendations for how much sleep people need on average:

General sleep hygiene tips

Quality matters as much as quantity when it comes to sleep. Practicing good sleep hygiene can promote higher quality sleep. People can improve their sleep hygiene by taking certain actions that can lead to improved sleep quality and daytime alertness.

Sleep hygiene tips include:

• maintaining a consistent sleep schedule by going to sleep and waking up at the same time each day, including at weekends
• removing electronic devices, such as smartphones, computers, and televisions, from the bedroom
• keeping the bedroom dark and at a comfortable temperature
• avoiding stimulants, such as caffeine and nicotine, before bedtime
• winding down before going to bed, for example, by having a warm bath, reading a book, or doing relaxation exercises
• exercising regularly but avoiding vigorous physical activity just before going to bed
• avoiding eating close to bedtime
• limiting daytime naps to less than 20 minutesTrusted Source

Summary

Sleep deprivation occurs when a person does not get enough sleep. It is not clear how long a person can go without sleep, but in a famous experiment, a person managed to stay awake for 264 hours.

According to the CDCTrusted Source, at least one in three U.S. adults are not getting enough sleep. Missing 1 or 2 hours of sleep may not seem like a big deal, but it can negatively affect a person’s mood, energy levels, and ability to handle complex tasks.

Chronic sleep deprivation can increase a person’s risk of cardiovascular diseases, obesity, and diabetes.

Most adults need around 7 hoursTrusted Source of sleep each night. Practicing good sleep hygiene can promote a better quality of sleep. Sleep hygiene tips include keeping to a consistent sleep schedule, winding down before bedtime, and avoiding caffeine in the evening.

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Around 1 in 3 adultsTrusted Source report that they do not get enough sleep. Choosing a more supportive mattress may help some people address issues that disturb their rest, thereby improving their overall health.

This article will look at how different types of mattress support can affect different types of pain and health conditions. It will also provide an overview of four supportive mattress options that are currently available and look at a few alternatives.

Different types of mattress support

Generally speaking, mattresses fall into four main categories according to their materials and how they are constructed. Each offers different supportive properties.

The following sections will outline these four types in more detail.

Memory foam mattresses

These are made of a high density foam that contours to the body, offering good spinal alignment and support. Some mattresses are made entirely of memory foam, while others contain springs plus a top memory foam layer.

Pocket spring mattresses

These mattresses feature thousands of springs sewn into individual fabric pockets. They tend to have a higher level of support than open coil mattresses, and the increased airflow can be more cooling than memory foam.

A person’s weight is distributed across the mattress, which can help relieve areas of high pressure.

Continuous-coil and open-coil mattresses

Usually the cheapest types of mattress available, these contain either a single looped wire (continuous) or lots of single springs connected by one wire (open).

However, these are often the least supportive mattresses because they can wear out more quickly than other types.

Latex mattresses

Less common than other types, latex mattresses usually combine a layer of latex foam with springs. These may be beneficial for sleepers with back and joint pain because of their added buoyancy and support.

Latex is also a more environmentally friendly material than memory foam or polyurethane foam.

Personal needs and preferences

When it comes to getting a good night’s sleep, it is important to remember that there is no one-size-fits-all approach. Finding a truly supportive mattress can depend on many factors, including:

• any preexisting health conditions, such as sleep apnea or arthritis
• whether one or two people will be using the mattress
• a person’s weight, build, size, and age
• whether comfort is as important, or more important, than support
• preferred sleeping position, such as side sleeping

Physical therapists recommend trying out a mattress for 20 minutes before committing to purchase. People looking for a supportive mattress should try out some mattresses in-store and take plenty of time to decide.

Are certain materials better for certain health conditions?

Certain materials may relieve or reduce symptoms in particular health conditions.

However, people with health conditions should seek medical advice from their healthcare provider when considering which mattress may work best for them.

Sleep apnea

Using mattresses made of memory foam, or those that have a memory foam top layer, makes it easier for a person with sleep apnea to sleep on their stomach with their head facing down.

According to one 2015 studyTrusted Source, front sleeping can dramatically reduce breathing problems, such as snoring, by as much as 50%.

Back pain

Sleeping in an unsupported position can make back pain worse, particularly in the morning. Using a mattress that can support and align the spine may help alleviate back pain.

Memory foam can often help provide contoured support to the body, with many memory foam mattresses offering a “zoned” top layer to provide extra support beneath the heavier parts of the body, such as the hips.

Arthritis

Arthritis pain can make it hard to get a good night’s sleep. As many as 8 in 10 people with arthritis report sleep problems. However, choosing a supportive mattress that eases pressure on the joints may help.

Memory foam’s ability to contour to the body may help provide support. However, it may also make it harder for a person to change position or get out of bed.

Other mattresses may feature gel-filled pods that provide extra support and pressure relief for joints.

Allergies

A mattress made of hypoallergenic materials will trap allergens such as dust and house mites. This, especially when combined with hypoallergenic bedding, may help reduce irritation and any symptoms associated with allergies during sleep.

Obesity

People with obesity may tend to sleep hot. However, many mattresses come with thermal cooling features, such as layers of fabric that help wick heat and sweat away from the body. This may help increase comfort, reduce night sweats, and improve sleep quality.

4 of the best supportive mattresses

Here are four of the best supportive mattresses available for purchase online.

Please note that the writer of this article has not tested any of these products. All information presented here is purely research-based.

Saatva Classic Mattress

This multilayered mattress features a combination of steel support coils, high density memory foam, and a 3-inch (7.6-centimeter) mattress topper.

Saatva say that the Congress of Chiropractic State Associations have approved this mattress. They claim that it provides optimum spine support as well as pain relief in the back and joints.

It comes with three firmness levels to choose from: Plush Soft, Luxury Firm, and Firm. The popular magazine Good Housekeeping selected this mattress as the best online mattress for 2021.

The Saatva Classic Mattress is available for purchase online.

Tuft & Needle Hybrid Mattress

Tuft & Needle say that this mattress, with its five layers of foam and individually pocketed springs, is their most supportive yet.

It also features graphite and gel beads to draw away heat and water-absorbing foams to wick away moisture, making it a good option for hot sleepers.

The Tuft & Needle Hybrid Mattress is available for purchase online.

Helix Midnight Mattress

This mattress has won several awards. It features hundreds of individually wrapped coils, high grade polyurethane foam, and memory foam.

Helix say that it is ideal for side sleepers and those who toss and turn during sleep. Pressure point relief cushions the shoulders and hips, while a firm core supports the body’s contours.

The Helix Midnight Mattress is available for purchase online.

WinkBed Mattress

This hybrid product merges foams and springs for a stable mattress that minimizes motion transfer for sleeping couples.

Voted best mattress for back pain and best mattress for side sleepers in 2020, the WinkBed mattress features targeted support in high pressure zones, as well as a pressure-relieving quilted mattress top.

The WinkBed Mattress is available for purchase online.

Alternatives

Not everyone will have the funds to invest in a new mattress, but there are some other ways to achieve extra support at a fraction of the cost.

The following sections will look at some alternatives in more detail.

Mattress topper

Investing in a good memory foam or latex mattress topper can be a shortcut to providing improved support, better comfort, or increased air circulation during sleep.

Look for mattress toppers that come with straps to hold them securely to the mattress.

Supporting pillows

Using extra pillows can also help align the spine while a person is sleeping. There are numerous products and designs available for this purpose. A person can place the pillow between the legs for side sleeping or behind the knees for back sleeping.

Some people may prefer a longer body pillow designed specifically for use between the legs. People with allergies, meanwhile, may prefer a pillow made from hypoallergenic materials.

When using a pillow behind the head, be careful not to prop it too high. This can put the neck at an uncomfortable angle and place further pressure on the spine.

Summary

Using a supportive mattress can help address certain health conditions and improve sleep.

There are many different mattress types available. Individuals should take the time to try out a range of mattresses before they commit to purchasing one.

Alternative products, such as pillows and mattress toppers, can also increase support while sleeping.