STAYING AWAKE

BY MARFO PRINCE
Staying awake and functioning effectively for three consecutive days without sleep is an
extreme condition and not typically advisable due to the severe physical and cognitive toll it
can take on the body. Surgeons and other professionals who undergo such extreme conditions
usually do so under extraordinary circumstances and with considerable preparation and
support. Here’s an evidence-based approach to maximizing performance and minimizing risks
in such a scenario:
Preparation Phase
1. Baseline Health:
o Maintain good overall health: Prioritize regular exercise, a balanced diet, and
adequate sleep in the days leading up to the event.
o Mental health: Practice stress management techniques such as meditation or
mindfulness.
2. Pre-Sleep Bank:
o Sleep banking: Accumulate extra sleep (also known as sleep extension) in the
week prior to the event. Studies suggest that having a surplus of rest can
mitigate some of the negative effects of sleep deprivation .
During the Event
1. Strategic Use of Caffeine:
o Controlled intake: Use caffeine strategically to maintain alertness. Consume
small amounts regularly rather than a large dose at once to avoid crashes.
o Timing: Avoid caffeine in the last few hours of the 72-hour period to help
manage potential sleep when the period ends.
2. Nutrition:
o Balanced diet: Eat small, frequent meals rich in protein, complex
carbohydrates, and healthy fats to maintain energy levels.
o Hydration: Stay well-hydrated but avoid excessive intake to prevent frequent
bathroom breaks.
3. Physical Activity:
o Short exercises: Engage in brief physical activity, such as stretching or
walking, to keep blood flowing and maintain alertness.
4. Light Exposure:
o Bright light therapy: Use bright light, especially blue light, during the
daytime to help regulate circadian rhythms and promote wakefulness .
5. Naps:
o Strategic napping: If possible, take short naps (10-20 minutes) to reduce sleep
pressure and improve cognitive function without entering deep sleep stages
which can cause grogginess upon waking .
Cognitive and Emotional Strategies
1. Task Variation:
o Switch tasks: Rotate between different types of activities to avoid monotony
and reduce cognitive fatigue.
2. Motivation and Focus:
o Set small goals: Break tasks into smaller, manageable goals to maintain a
sense of progress and motivation.
o Stay focused: Use techniques like the Pomodoro technique (25 minutes of
focused work followed by a 5-minute break) to sustain concentration.
 3. Support System:
o Teamwork: If possible, work with a team to share responsibilities and provide
mutual support.
Post-Event Recovery
1. Sleep Recovery:
o Extended sleep: Allow for extended and uninterrupted sleep immediately after
the event to recover. This might include sleeping for more than 12 hours if
necessary.
o Gradual return: Gradually return to a normal sleep schedule over the next
few days.
2. Physical and Mental Care:
o Nutrition and hydration: Continue to eat well and stay hydrated to aid in
recovery.
o Mental health: Engage in relaxation activities and seek emotional support if
needed.
Scientific Evidence
Numerous studies highlight the detrimental effects of prolonged sleep deprivation, including
impaired cognitive function, decreased alertness, and increased risk of errors and accidents .
The strategies mentioned above are supported by research on sleep deprivation and
performance:
 Caffeine and alertness: Research shows that caffeine can temporarily improve
cognitive function and alertness during sleep deprivation .
 Sleep banking: Studies indicate that accumulating extra sleep before a period of sleep
deprivation can help mitigate some negative effects .
 Light exposure: Bright light, particularly blue light, can help maintain wakefulness
and regulate circadian rhythms during extended wakefulness .
 Napping: Short naps can help reduce sleep pressure and improve alertness without
causing significant sleep inertia .
Conclusion
While it is theoretically possible to stay awake and function for 72 hours using the strategies
mentioned, it’s crucial to acknowledge the severe health risks involved. These methods
should be used only in extreme, unavoidable situations and under supervision if possible.
Regular sleep is essential for health, and chronic sleep deprivation can lead to long-term
cognitive and physical impairments.