24 hours awake
Cognitive performance equals a 0.10% blood alcohol level — legally impaired.
One week under 6 hours
Measurable drops in memory consolidation, immune function and emotional regulation.
One month chronically short
Insulin resistance rises, appetite hormones shift, and depression risk doubles.
Long-term consequences
Increased risk of dementia, heart disease, type 2 diabetes and early mortality.
Recovery is possible
Most people feel restored within 4–7 nights of consistent 8-hour sleep.