Bulusan

Province Sorsogon
City/Town Irosin
Eleveation 1565m
Type Stratovolcano
Status ALERT !
Activity Steam
Last Erruptions Bulusan is on Alert Level 0
Historic
2010
Erruptions

Luzon's southernmost volcano, Bulusan, was constructed along

the rim of the 11-km-diameter dacitic-to-rhyolitic Irosin
caldera, which was formed about 35,000-40,000 years ago.
Bulusan lies at the SE end of the Bicol volcanic arc occupying
the peninsula of the same name that forms the elongated SE tip
of Luzon. A broad, flat moat is located below the
topographically prominent SW rim of Irosin caldera; the NE
rim is buried by the andesitic Bulusan complex. Bulusan is
flanked by several other large intracaldera lava domes and
cones, including the prominent Mount Jormajan lava dome on
the SW flank and Sharp Peak to the NE. Bulusan has four
craters and four hot springs. Crater No. 1, called Blackbird
Lake, is 20 m in diameter and 15 m deep. The oval Crater No.
2 is 60 m by 30 m and 15 m deep. Crater No. 3 is about 90 m in
diameter and 20 m deep and Crater No. 4, which is near the
northeastern, rim opened during the 1981 eruption. There is
also a 100-meter fissure measuring 5 to 8 m wide below Crater
No. 4.. Many moderate explosive eruptions have been recorded
at Bulusan since the mid-19th century.
Mount Bulusan in Sorsogon had shown increased activity since
November 17, 2010. Bulusan Volcano has returned to
normalcy following a general decline of monitoring parameters
after its last phreatic (steam-driven) eruption on May 13, 2011.
In view of the overall decline in all parameters, PHIVOLCS
has now lowered the alert status of Bulusan Volcano from
Alert level 1 to Alert level 0. This means that no eruption is
foreseen in the immediate future. However, the public is
reminded to avoid entry into the 4-kilometer Permanent Danger
Zone (PDZ) due to the perennial threat of sudden phreatic
eruptions and rockfalls on the upper slopes.

Cabalian
Province Southern Leyte
City/Town Ormoc City
Eleveation 900m
Type Stratovolcano
Status Active
Activity Solfatares, hot springs
Last Erruptions 1820
Historic
Quaternary
Erruptions

Cabalian is classified by the Philippine Institute of

Volcanology and Seismology (PHIVOLCS) as active with
solfataric activity. Radiocarbon dating on a pyroclastic flow
deposit from the volcano estimated that the last eruption was in
1820 +/- 30 years.
The stratovolcano has an elevation of 945 metres with a base
diameter of 8.5 kilometres). The predominant rock type is
andesite. Beside solfataras, other thermal features present are
hot springs located on the east and west flank of the volcano.
Mainit Hot Spring in the municipality of Anahawan, Southern
Leyte has a temperature of 63.4–63.9°C
Cagua
Province Cagayan
City/Town Gonzaga
Eleveation 1133m
Type Stratovolcano
Status Potentially active
Strong solfataric activity in 1907. Thermal
Activity areas are located near the summit and NW
to NNE flanks.
Last Erruptions 1860
Historic
n/a
Erruptions

Mount Cagua, a 1133-m-high stratovolcano, lies at the NE tip

of Luzon. The circular summit crater is 1.5 km in diameter,
with steep, 60-m-high walls. Basaltic-andesite and basaltic lava
effusion characterized the initial stage of volcanism during the
early Pleistocene. From about 600,000 to 300,000 years ago
thick pyroclastic flows covered the entire volcano.
Recent periods of phreatomagmatic activity have produced ash
flows. The forested volcano is locally known as the "Mountain
of Fire." A phreatic explosion in 1860 may have been
accompanied by a pyroclastic flow. Strong solfataric activity
occurred in 1907, and thermal areas are located near the
summit crater and on the NW to NNE flanks.

Mount Cagua has six hot springs. Maasok near the crater;
Marafil in the northwest; Manaring, five kilometers north-
northeast; San Jose, 10 kilometers north-northeast;
Kabinlangan, three kilometers northwest and Paminta, two
kilometers north-northwest.
Calayan
Province Cagayan
City/Town Calayan
Eleveation 499m
Type Prehistoric volcano
Status Inactive
Activity none
Last
n/a
Erruptions
Historic
n/a
Erruptions

Camiguin de Babuyanes
Province Cagayan
City/Town Calayan
Eleveation 712m
Type Stratovolcano
Status Potentially active
Activity Fumarolic with thermal springs.
Last Erruptions 1857
Historic
n/a
Erruptions

Camiguin de Babuyanes is a semi-active stratovolcano on

Calayan Island part of the Babuyan Islands group, in Calayan
municipality, in the province of Cagayan. Well forested,
Camiguin de Babuyanes has an elevation of 712 metres, and a
base diameter of 3,200 metres.

Mount Camiguin occupies the SW tip of 22-km-long Calayan

Island. Fumaroles are found on the southwest, west, and east
flanks of the volcano. A boiling spring is located near sea level
on the western flank of the volcano.

Didicas
Province Cagayan
City/Town Calayan
Eleveation 228m
Type Submarine/Dome
Status Active
Activity none
Last Erruptions 1952
Historic
1773
Erruptions

Didicas volcano, 22 km NE of Camiguin Island, was a

submarine volcano prior to 1952, when a permanent island was
formed. Didicas now consists of a small, 244-m-high andesitic
lava dome about 1.4 km in longest exposed dimension. A 400-
m-wide crater was formed during the 1952 eruption. The first
recorded submarine eruption of Didicas was in 1773.
The first recorded subaerial cone reached a height of 213 m in
1860, after a four-year-long eruption, but soon was eroded
beneath the sea. Three rock masses up to 82 m high were left
after an eruption in 1900. Two eruptions have occurred since
1952 at an explosion crater on the northern side of the island.
Hibok-Hibok
Province Camiguin
City/Town Catarman
Eleveation 1332m
Type Stratovolcano / dome complex
Status Active
Activity Fumarolic with thermal springs.
Last Erruptions 1948 - 1953
Historic
1871
Erruptions

Mt. Mambajao forms the high point of Camiguin Island at

1552 m. It has a youthful morphology with summit and flank
lava domes, one of which partially fills a crater breached to the
NW, but has not had historical eruptions.
The eroded stratovolcanoes of Mt. Butay and Mt. Guinsiliban
form the SE tip of the island and lie at one end of the NNW-
SSE trending line of vents cutting across the island. The
Benoni cinder cone lies along the SE coast.
The youngest volcano, and the only historically active one, is
Hibok-Hibok. It lies at the NW end of the island, about 6 km
NW of Mt. Mambajao. This andesitic-to-rhyolitic volcano
contains several lava domes, including Mt. Vulcan on its NW
flank.
Major eruptions during 1871-75 and 1948-53 formed flank lava
domes at Hibok-Hibok and produced pyroclastic flows that
devastated coastal villages.

Iraya
Province Batanes
City/Town Basco
Eleveation 1009m
Type Stratovolcano
Status Potentially active
Activity Seismic swarm in 1998.
Last Erruptions n/a
Historic
1454
Erruptions

1998 Seismic swarm. A temporary seismic monitoring network

was established in Batan Island and was maintained for several
months.
When frequency of earthquake occurrences diminished, the
temporary stations, one in San Joaquin and another near Iraya's
crater, were pulled out.
But the Basco Seismological station continued to monitor the
seismic movement of the island as well as any activity that may
be attributed to Iraya Volcano.

Iriga
Province Camarines Sur
City/Town City of Iriga
Eleveation 1143m
Type Stratovolcano
Status Inactive
Activity none
Last Erruptions n/a
Historic
1628, 1642
Erruptions
Mount Iriga is a small stratovolcano that rises to 1196 m
immediately SW of Lake Buhi. The dominantly andesitic
stratovolcano has satellitic cinder cones of basaltic
composition. A large breached crater that opens to the SE was
formed as a result of a major debris avalanche that buried
several villages and formed a broad hummocky deposit that
extends across the plain south of Lake Buhi.
This catastrophic event was at one time considered to have
occurred during 1628 AD, but later work has shown that the
collapse and eruption occurred earlier at some unknown date
during the Holocene. The avalanche was followed by phreatic
explosions that created a small crater at the base of the scarp.

Isarog
Province Camarines Sur
City/Town Naga City
Eleveation 1966m
Type Stratovolcano
Status Potentially active
Activity Thermal springs
Last Erruptions n/a
Historic
n/a
Erruptions

Mt Isarog is a large, isolated peak in Camarines Sur Province,

on the Camarines Peninsula in southeastern Luzon. The
mountain is a dormant volcano that rises to 1,976 m.
The vegetation there includes parang grasslands mixed with
patches of secondary forest from the lowlands to 900m,
lowland forest below about 1,000m, and montane forest above
about 900 m,including mossy forest above 1,500 m. However,
most of the remaining forest is montane, with closed canopy
lowland forests restricted to very steep slopes within a narrow
band around 890-1,000 m.
There is limited tourism in the area mainly to Malabsay Falls
of Naga City and the sulfur hot spring of Hiwacloy.

Kanlaon
Province Negros Occidental
City/Town Canlaon City
Eleveation 2435m
Type Stratovolcano
Status ALERT !
Activity Solfataric, hot springs
Last Erruptions Kanlaon is on Alert Level 2
Historic
1902, 1919
Erruptions

Kanlaon volcano (also spelled Canlaon or Canla-on), the most

active of the central Philippines, forms the highest point on the
island of Negros. The massive 2435-m-high andesitic
stratovolcano is dotted with fissure-controlled pyroclastic
cones and craters, many of which are filled by lakes. The
largest debris avalanche known in the Philippines traveled 33
km to the SW from Kanlaon. The summit of Kanlaon contains
a 2-km-wide, elongated northern caldera with a crater lake and
a smaller, but higher, historically active vent, Lugud crater, to
the south. Historical eruptions from Kanlaon, recorded since
1866, have typically consisted of phreatic explosions of small-
to-moderate size that produce minor ashfalls near the volcano.
The volcano has three hot springs on its slopes: Mambucal Hot
Springs on the northwest, Bucalan Hot Spring, Bungol Hot
Spring. Its adjacent volcanic edifices are Mt. Silay and Mt.
Mandalagan, north of Kanlaon.
On August 10, 1996, Kanlaon erupted without warning.
In the 8 days from 23 August to 1 September, 2009, 257
volcanic earthquakes were recorded. Usual seismic activity
during quiet periods is 0 to 4 quakes in any 24 hour period.
Epicenters of the recorded quakes were clustered at the north-
west slope which may indicate movement of an active local
fault at the slope induced by pressure beneath the volcano.
Surface observations did not show any significant change in
the steam emission from the crater."
A 4 kilometre Permanent Danger Zone (PDZ) is maintained
around the volcano, because sudden explosions may occur
without warning. Phivolcs continuously monitors volcanic
activity at Kanlaon.

Leonard Kniaseff
Province Compostela Valley
City/Town Maragusan
Eleveation 200m
Type Stratovolcano
Status Potentially active
Activity Strong thermal features
Last Erruptions n/a
Historic
120 AD ± 100 years
Erruptions

An andesitic-to-dacitic stratovolcano complex in the Leonard

Range is truncated by a 4 x 5 km caldera partially filled by
Lake Leonard. The volcano (also known as Leonard Kniazeff)
is located east of the head of Davao Gulf in SE Mindanao, east
of the major N-S-trending Philippine Fault.
Activity at the Leonard Range dates back to 1.1 million years.
A dome building stage began about 290,000 years ago,
producing a series of lava domes in the region surrounding
Lake Leonard. A younger stage involved the eruption of the
Paloc pyroclastic deposits from the late-Pleistocene to
Holocene and the formation of the caldera. Holocene
radiocarbon dates ranging from about 6000 to 1800 years ago
were obtained from the Paloc pyroclastic deposits. The
Leonard Range (or North Davao) area has been the object of a
geothermal exploration program.
The Manat thermal area is located north of Lake Leonard,
solfataras occur its SW rim, and active solfataras, fumaroles,
and hot springs are found in the Amacan-Gopod thermal area
south of the lake.

Makaturing
Province Lanao del Sur
City/Town
Eleveation 1940m
Type Stratovolcano
Status Potentially active
Activity Solfataric
Last Erruptions 1882
Historic
1865, 1882
Erruptions

There is still some controversy on the number of times

Makaturing erupted. The Philippine Institute of Volcanology
and Seismology lists 10 eruptions with the last one occurring
on March 18, 1882. But the Smithsonian Institution's Global
Volcanology Program, citing the Catalog of Active Volcanoes
of the World (Neumann van Padang, 1953), suggests that some
eruptions were actually those of neighboring Ragang volcano.

Mariveles
Province Bataan
City/Town Mariveles
Eleveation 1388m
Type Stratovolcano
Status Potentially active
Activity Hot springs
Last Erruptions n/a
Historic
4000 BC
Erruptions

The small, but voluminous Mariveles stratovolcano is located

at the southern end of the Bataan Peninsula, on the west side of
Manila Bay, Luzon Island, Philippines.
Although there are no known eruptions in historic times, it is a
still active stratovolcano of andesitic composition. It has a 4-
km-wide caldera open to the south. Mount Slamet on the north
and Mount Limay on the east are 2 large, young flank cones.
Mariveles is still thermally active with the following hot
springs located within the complex: Tiis Spring, Saysain
Spring, and Pucot Spring.

Matutum
Province South Cotabato
City/Town Acmonan
Eleveation 2286m
Type Stratovolcano
Status Active
Fumarolic. Thermal springs in Almoan and
Activity
Linan.
Last Erruptions 07 March 1911 (not confirmed), fumarolic
Historic
n/a
Erruptions

The symmetrical Matutum stratovolcano rises to 2286 m in

southern Mindanao, NW of Sarangani Bay. The summit of the
andesitic-to-dacitic volcano is truncated by a well-preserved
320-m-wide crater that is breached by three gorges and has a
120-m-deep, densely forested floor. Widespread silicic
pyroclastic-flow deposits surround the volcano, which
overlooks the major city of General Santos. The youngest
pyroclastic deposits were dated at about 2000 yrs BP. A report
stated that Matutum volcano was "smoking" on March 7, 1911
(Neumann van Padang, 1953). The Akmoan and Lianan
thermal areas are located on the WSW flank of the volcano.

Mayon
Province Albay
City/Town Legazpi
Eleveation 2462m
Type Stratovolcano
Status ALERT !
Fumarolic and solfatares. Crater glow.
Activity
Volcanic tremor.
Last Erruptions Mayon is on Alert Level 1
Historic
1616, 1766, 1814
Erruptions

Mayon Volcano is the Philippines' most active volcano and is

considered to be the world's most perfectly formed volcano for
its symmetrical cone. It is a basaltic-andesitic volcano.
The upper slopes of the volcano are steep averaging 35-40
degrees and are capped by a small summit crater. Its sides are
layers of lava and other volcanic material. Mayon has had
forty-seven eruptions in recorded history.
The first recorded eruption was in 1616, the last major eruption
ceased on 1st October 2006, although a devastating lahar
followed on 30 November 2006.
The most destructive eruption of Mayon occurred on February
1, 1814. Lava flowed but not as much compared to the 1766
eruption.
PHIVOLCS is closely monitoring Mayon Volcano and any
new development will be relayed to all concerned.

Musuan
Province Bukidnon
City/Town Valencia City
Eleveation 646m
Type Dome, Tuff cone
Status Potentially active
Strong seismic swarm in 1976,
Activity
earthquakes
Last Erruptions 1886
Historic
1866, 1867
Erruptions

Musuan volcano, also known as Calayo, is an isolated, low

grass-covered andesitic-to-dacitic lava dome and tuff cone that
rises to 646 m above flat farmland in the province of Bukidnon
in central Mindanao. An eruption, consisting of a possible
phreatic explosion that "burned everything around it," was
reported by a Jesuit priest to have occurred four years prior to
his 1891 visit, at which time strong solfataric activity prevented
closer examination. PHIVOLCS reported eruptions in 1866 and
1867. A strong earthquake swarm occurred near Musuan
volcano in 1976.

Pinatubo
Province Pampanga
City/Town Angeles City
Eleveation 1486m
Type Stratovolcano
Status Active
Activity Fumarolic
Last Erruptions 1991, 1993
Historic
n/a
Erruptions

Prior to 1991 Pinatubo volcano was a relatively unknown,

heavily forested lava dome complex located 100 km NW of
Manila with no records of historical eruptions. The 1991
eruption, one of the world's largest of the 20th century, ejected
massive amounts of tephra and produced voluminous
pyroclastic flows, forming a small, 2.5-km-wide summit
caldera whose floor is now covered by a lake.
Although the eruption caused hundreds of fatalities and major
damage with severe social and economic impact, successful
monitoring efforts greatly reduced the number of fatalities.
Widespread lahars that redistributed products of the 1991
eruption have continued to cause severe disruption.
At least six major eruptive periods, interrupted by lengthy
quiescent periods, have occurred from modern Pinatubo
volcano during the past 35,000 years. Most of these have
produced major pyroclastic flows and lahars that were even
more extensive than in 1991.
In total, about 30,000 people lived on the flanks of the volcano
in barangays and other small settlements.
About 500,000 people continue to live within 40 km of the
mountain, with population centres including the 150,000 in
Angeles City, and 20,000 at Clark Freeport Zone.

Ragang
Province Cotabato
City/Town Malabang
Eleveation 2815m
Type Stratovolcano
Status Potentially active
Activity none known
Last Erruptions 1915,1916
Historic
1856, 1858
Erruptions

Mount Ragang, also called Mount Piapayungan and Blue

Mountain by the local people, is a stratovolcano on Mindanao
island in the Philippines. It is the seventh highest mountain in
the Philippines.
There is still some confusion on the number of times Ragang
erupted. PHIVOLCS lists eight eruptions with the last one
occurring in July 1916. But the Smithsonian Institution's
Global Volcanology Programs suggests that some eruptions
attributed to nearby Makaturing were actually those of Ragang.

Smith
Province Cagayan
City/Town Calayan
Eleveation 688m
Type Cinder cone
Status Potentially active
Activity Hot springs
Last Erruptions 1924
Historic
1642
Erruptions

Five Pleistocene-to-Holocene volcanic centers occupy

Babuyan de Claro Island north of Luzon. The largest edifice is
Mt. Pangasun (Babuyan Claro), an active stratovolcano with
two summit craters 300 and 400 m in diameter. The
symmetrical basaltic andesite cinder cone of Smith Volcano,
located 4 km to the NW of Babuyan Claro, rises to 688 m and
is the youngest volcano on the island. Both Babuyan Claro and
Smith volcanoes have apparently been active in historical time,
although the identity of the erupting volcano is not always
certain. Askedna Hot Spring is located at the southern base of
Babuyan Claro

Taal
Province Batangas
City/Town Tagaytay City
Eleveation 311m
Type Caldera
Status Active
Activity Fumarolic and solfatares. Volcanic tremor.
Last Erruptions Taal is on Alert Level 4
Historic
1572, 1911, 1965
Erruptions
Taal volcano is one of the most active volcanoes in the
Philippines and has produced some of its most powerful
historical eruptions. In contrast to Mayon volcano, Taal is not
topographically prominent, but its prehistorical eruptions have
greatly changed the topography of SW Luzon. The 15 x 20 km
Talisay (Taal) caldera is largely filled by Lake Taal, whose 267
sq km surface lies only 3 m above sea level. The maximum
depth of the lake is 160 m, and several eruptive centers lie
submerged beneath the lake. The 5-km-wide Volcano Island in
north-central Lake Taal is the location of all historical
eruptions. The island is a complex volcano composed of
coalescing small stratovolcanoes, tuff rings, and scoria cones
that has grown about 25% in area during historical time.
Powerful pyroclastic flows and surges from historical eruptions
of Taal have caused many fatalities.

There have been 33 recorded eruptions at Taal since 1572. One

of the more devastating eruptions occurred in 1911, which
claimed more than a thousand lives. The deposits of that
eruption consisted of a yellowish, fairly decomposed (non-
juvenile) tephra with a high sulfur content.
Although the volcano has been quiet since 1977, it has shown
signs of unrest since 1991, with strong seismic activity and
ground fracturing events, as well as the formation of small mud
pots and mud geysers on parts of the island. The Philippine
Institute of Volcanology and Seismology (Phivolcs) regularly
issues notices and warnings about current activity at Taal,
including ongoing seismic unrest.

Talinis
Province Negros Oriental
City/Town Dumaguete
Eleveation 1862m
Type Complex
Status Inactive
Activity Fumarolic, solfataras
Last Erruptions n/a
Historic
12000 BC
Erruptions

Mount Talinis, also known as the Cuernos de Negros (Horns of

Negros), is a complex volcano in the province of Negros
Oriental.
Cuernos de Negros is classified by the Philippine Institute of
Volcanology and Seismology as a potentially active volcano
forming part of the Negros Volcanic Belt. Andesite and basalt
are the most abundant rocks found on the mountain. With a
base diameter of 36 kilometres, the volcanic complex is
composed of several volcanic cones and peaks, the most
prominent of which are Talinis, Cuernos de Negros,
Guinsayawan, Yagumyum Peak and Guintabon Dome. The
mountain range is very fumarolic with several solfataras and
steam vents located on its slope that are harnessed to generate
electricity.

a) Dequey – Batanes

Dequey Volcano, an underwater volcano, is located in the smallest province of

the Philippines – Batanes. With an elevation of -24 meters above sea level, it has
been known to have erupted 3 times - 1773, 1850 and 1854. It is considered as
Philippine most active undersea volcano.

b.) Mount Parker – Cotabato

And for the last spot as the Philippines most active volcanoes is Mount Parker,
an active volcano located in Cotabato. With an elevation of 1,824, its earliest
known recorded eruption occurred in 1800 BCE and its last major eruption was in
1641.

Addendum:
'm having trouble sleeping lately. Does this
increase my chances of getting sick?
Answer From Eric J. Olson, M.D.

Yes, lack of sleep can affect your immune system. Studies show that
people who don't get quality sleep or enough sleep are more likely to get
sick after being exposed to a virus, such as a common cold virus. Lack
of sleep can also affect how fast you recover if you do get sick.
During sleep, your immune system releases proteins called cytokines,
some of which help promote sleep. Certain cytokines need to increase
when you have an infection or inflammation, or when you're under
stress. Sleep deprivation may decrease production of these protective
cytokines. In addition, infection-fighting antibodies and cells are reduced
during periods when you don't get enough sleep.
So, your body needs sleep to fight infectious diseases. Long-term lack of
sleep also increases your risk of obesity, diabetes, and heart and blood
vessel (cardiovascular) disease.
How much sleep do you need to bolster your immune system? The
optimal amount of sleep for most adults is seven to eight hours of good
sleep each night. Teenagers need nine to 10 hours of sleep. School-
aged children may need 10 or more hours of sleep.
But more sleep isn't always better. For adults, sleeping more than nine to
10 hours a night may result in a poor quality of sleep, such as difficulty
falling or staying asleep.

Sleep Deprivation
Sleep deprivation is not a specific disease. It is usually the result of other illnesses and
life circumstances that can cause its own symptoms and poor health outcomes. Sleep
deprivation means you’re not getting enough sleep. For most adults, the amount of sleep
needed for best health is seven to eight hours each night.
 When you get less sleep than that, as many people do, it can eventually lead to a whole
host of health problems. These can include forgetfulness, inattentiveness, being less able
to fight off infections, and even mood swings and depression.

Facts about sleep deprivation

Sleep deprivation is becoming more common. Many people try to adjust their schedule
to get as much done as possible, and sleep gets sacrificed.

Sleep deprivation also becomes a greater problem as people grow older. Although older
adults probably need as much sleep as younger adults, they typically sleep more lightly
and for shorter time spans than younger people. It is estimated that half of all people
older than 65 have frequent sleeping problems.

Types of sleep deprivation

Sleep deprivation can occur for a number of reasons:

 Sleep disorder. These include insomnia, sleep apnea, narcolepsy, and restless legs
syndrome.
 Aging. People older than 65 have trouble sleeping because of aging, medication
they’re taking, or medical problems they’re experiencing.
 Illness. Sleep deprivation is common with depression, schizophrenia, chronic
pain syndrome, cancer, heart disease, stroke, Parkinson disease, and Alzheimer’s
disease.
 Other factors. Many people experience occasional sleep deprivation for other
reasons, including stress, a change in schedule, or a new baby disrupting their sleep
schedule.

Symptoms
At first, sleep deprivation may cause minor symptoms, but over time these symptoms
can become more serious.

Initial sleep deprivation symptoms may include:

 Drowsiness
 Inability to concentrate
 Impaired memory
 Reduced physical strength
 Diminished ability to fight off infections
Sleep deprivation complications over time may include:

 Increased risk for depression and mental illness

 Increased risk for stroke. heart disease, and asthma attack
 Increased risk for potentially life-threatening complications, such as car
accidents, and untreated sleep disorders like insomnia, sleep apnea, and narcolepsy
 Hallucinations
 Severe mood swings

Diagnosis
Sleep specialists say that one of the telltale signs of sleep deprivation is feeling drowsy
during the day. In fact, even if a task is boring, you should stay alert during it if you are
not sleep-deprived. Also, if you frequently fall asleep within five minutes of lying down,
then you likely have severe sleep deprivation. People with sleep deprivation also
experience “microsleeps,” which are brief periods of sleep during waking time. In many
cases, sleep deprived people may not even be aware that they are experiencing these
microsleeps.

If you have any of these warning signs or the symptoms listed above, see your doctor or
ask for a referral to a sleep specialist. Your doctor will ask you detailed questions to get a
better sense of the nature of your sleeping problems.

In some instances, if a more serious and possibly life-threatening sleep disorder, such
sleep apnea, is suspected, then the sleep specialist may conduct a test called a
polysomnography, or a sleep study. This test actually monitors your breathing, heart
rate, and other vital signs during an entire night of sleep. It gives the sleep specialist a
lot of useful information to help diagnose and treat your underlying disorder.

Treatment
Treatments for sleep deprivation vary based on how severe it is. In some cases, your
doctor may want you to try self-care strategies before turning to medication. Your doctor
may prescribe sleeping pills, but keep in mind that they tend to lose effectiveness after a
few weeks and can then actually disrupt your sleep. For more serious insomnia, your
doctor may have you try light therapy, which can help your body’s internal clock to
readjust and allow you to sleep more restfully.
 If you are diagnosed with sleep apnea, your doctor may prescribe more serious
treatment, such as a special breathing machine you’ll use while you sleep.

Prevention
If your sleep deprivation is mild, these simple strategies may help you to get a better
night’s sleep:

 Exercise at least 20 to 30 minutes each day, at least five to six hours before going
to bed. This will make you more likely to fall asleep later in the day.
 Avoid substances that contain caffeine, nicotine, and alcohol, all of which can
disrupt your regular sleep patterns. Quitting smoking is always a good idea.

Managing sleep deprivation

Another step that may help you to get a good night’s sleep is sticking to a consistent
schedule, meaning that you go to bed and wake up at the same time every day. If
possible, waking up with the sun is a good way to reset your body’s clock more naturally.

Also, keep your bedroom at a reasonable temperature because a bedroom that is too hot
or too cold can disrupt sleep.

If you’re having trouble sleeping, try doing something else like reading a book for a few
minutes. The anxiety of not being able to fall asleep can actually make sleep deprivation
worse for some people.

Finally, be sure to see a doctor if your problems with sleep deprivation continue. Don’t
let them linger.

Home remedies
Creating a relaxing bedtime routine often helps to conquer sleep deprivation and get a
good night’s sleep. This can include taking a warm bath, reading, or meditating and
allowing your mind to drift peacefully to sleep.

Sleep deprivation commonly makes you feel sleepy and less alert than usual.
But a lack of sleep can also cause you to develop impaired memory,
oversensitivity to physical pain, hallucinations, and many more effects.1
The solution for sleep deprivation is usually pretty obvious—get enough sleep.
When you have a hard time getting enough sleep, you may need to see a doctor
to identify the cause of your sleep deprivation and get medical treatment if
necessary.

 Illustration by Emily Roberts, Verywell

Symptoms
The effects of sleep deprivation vary throughout the day. For example, your
symptoms will be worse during times when you would naturally be asleep (like
overnight). And the longer you stay up when you are sleep deprived, the more
you will experience the effects of sleep deprivation.2

The most common symptom of not getting enough sleep is what you probably
expect—feeling sleepy and drowsy. Some people describe it as a strong desire
to fall asleep or a sense of feeling run down.

Some effects of sleep deprivation are less obviously attributable to your lack of
sleep, and you can go weeks without realizing that your problems are, in fact,
due to a lack of sleep.

Common symptoms of sleep deprivation include: 3

 Mood and behavioral changes, which may include being short-tempered,

anxiety, and depression
 Difficulty concentrating, which can result in decreased reaction times,
impaired work and school performance, and an increased risk of car
accidents
 Problems with higher-level functions, such as planning, organization, and
judgment
 Psychiatric symptoms of sleep deprivation include disorientation,
hallucinations, and paranoia
 Physical effects, such as generalized discomfort, aches and pains,4 and
gastrointestinal symptoms, such as upset stomach or diarrhea
  Disruption in the natural flow of the sleep cycle, which can affect
hormones such as thyroid hormone and growth hormone, and can
contribute to infertility5
 Changes in blood pressure, pulse, heart rate can affect your long term
health6
 A small overall decrease in your body temperature (feeling cold)

Causes
Sleep deprivation, which is getting less sleep than you need, is based on your
individual needs. If you need 9 hours of sleep to feel rested, you may feel sleep
deprived when you get 8 hours of sleep.

You may experience sleep deprivation for one night, or for a stretch of weeks,
months, or even years. And the less sleep you get, the more your sleep
deprivation will affect you. For example, staying up an extra hour to watch a
television show has less of an impact than getting only four hours of sleep.

Why You Aren't Sleeping

You might be staying up late and waking up early to catch up on everything you
have to do. Parents of babies and young children are often sleep deprived. And
people who have to care for others, like a sick child or disabled relative, are also
prone to sleep deprivation.

You may also experience sleep deprivation due to a medical condition. For
example, pregnancy, a stomachache, or an upper respiratory infection can make
it very difficult to sleep. Some over-the-counter and prescription medications
can interfere with sleep as well.

Anxiety, depression, and paranoia make it hard to sleep and are exacerbated by

sleep deprivation.

Why Sleep Deprivation Affects You

Sleep has a key role in learning, and it helps us to consolidate our day’s events,
solidifying and recording critical memories. When sleep becomes
disrupted, alterations in the brain can cause these processes to become
impaired.3

Your body functions based on a 24-hour cycle called a circadian rhythm. This
rhythm coordinates waking and sleeping time, as well as hunger, digestion,
body temperature, and hormonal functions throughout the day and night. Sleep
deprivation makes it hard for your circadian rhythm to function optimally,
which impairs your body's overall functions.7

Diagnosis
Most humans have similar sleep needs, which are based on age. While there are
some variations between one person and another (of the same age), you can use
average sleep requirements as guidelines to figure out whether you are sleep
deprived.

Average sleep needs, based on age:8

 Ages 3 to 11 months need 12-16 hours of sleep per day

 Ages 12 to 35 months need 11-14 hours of sleep per day
 Ages 3-6 years) need 10-13 hours of sleep per day
 Ages 6-10 years need 9-12 hours of sleep per day
 Ages 11-18 years need 8-10 hours of sleep per day
 Adults over age 18 need 7-9 hours of sleep per day
 Elderly adults need 7-8 hours of sleep per day

How to Calculate Your Sleep Needs

Beyond the number of hours, sleep quality is also important. Sleep

apnea, anxiety, and chronic pain can compromise your sleep quality, even if you
are lying in bed for the "right" number of hours every night. 

Medical Evaluation

If you aren't sure whether you are suffering from the effects of sleep
deprivation, it is a good idea to get professional help. Your doctor can identify
some effects of sleep deprivation based on physical examination and diagnostic
testing.
Common signs of sleep deprivation include:2

 Ptosis (droopy eyelids)
 Sluggish corneal reflexes (blink reflex)
 A hyperactive gag reflex (easily gagging during a throat examination)
 Hyperactive deep tendon reflexes (brisk reflexes when your doctor
checks your knee, ankle, or elbow reflexes)

Your doctor will also ask you how fast you fall asleep once you lie in bed. If
you are sleep deprived, you will fall asleep almost immediately after putting
your head down on your pillow. This is described as short sleep latency. Your
sleep latency can be measured with a sleep study called the multiple sleep
latency test (MSLT).

Treatment
Most of the physical side effects from sleep deprivation are relatively minor
and, thankfully, easily reversible.

Once you get a good night's sleep or take a nap, you may feel better within just a
day or so if you have only been sleep deprived for a few days. Most people need
a bit longer to recover from sleep deprivation lasting for weeks or longer.

While you can catch up on sleep debt, it is not a good idea to have a habit of
sleep deprivation, because it can affect your health.

If you have a medical problem, such as pain or cough, your doctor may give you
a prescription to help ease your medical problem so that you can sleep.

Staying Alert

If you want to try to stay alert for a few hours until you can catch up on your
sleep later in the day, there are a few strategies that can help. Moderate physical
activity, pleasant lighting, enjoyable sounds (like music), caffeine, and doing
something you are interested in can all help keep you alert for several hours
until you can get some sleep.
Sleep Restriction

If you really are having a hard time getting enough sleep due to insomnia, one
of the surprising solutions is sleep restriction. If you can avoid taking naps, you
are more likely to sleep when you want to. For persistent insomnia, medications
may be needed.

A Word From Verywell

Sleep deprivation can have important consequences on your health, and, in
extreme situations, may even lead to death.9 While you can negate the effects of
short term sleep deprivation, it is hard to know whether you can make up for
sleep you lost months or years ago.

If you struggle to get sufficient sleep, talk to your doctor so you can get
professional help with your sleep deprivation. Whether your lack of sleep is due
to a lifestyle issue or a health issue, your medical team can help you come up
with a plan so that you will be able to get enough sleep.