Do you find yourself ploughing through the day with a cup of coffee in one hand, cell phone in the other, racing to accomplish all that needs to be done? Do you find yourself yawning just a few hours after getting up? Congratulations! You can join the multitude of people who experience regular sleep deprivation! World Sleep Day statistics say that sleep problems constitute a “global epidemic that threatens the health and quality of life for up to 45% of the world’s population.”
For most adults, 7-8 hours of sleep is needed per night for proper cognitive and behavioral functioning, but babies, children, and teens need much more! Lack of sleep, especially when chronic, can result in serious health issues. Poor sleep or lack of sleep can lead to poor attention span, inability to think clearly, delayed reaction times, and moodiness, in addition to increased risk for development of chronic diseases such as obesity, adult-onset diabetes, hypertension, stroke, heart disease, mental illness, and even increased risk of early death.
Some studies have shown that lack of sleep may be as bad for our health as smoking, hence “is lack of sleep the new smoking!?” According to the sleep neuroscientist Matthew Walker at the University of California at Berkeley, “The number of people who can survive on six hours of sleep or less without measurable impairment, rounded to a whole number and expressed as a percent, is zero.”
Here’s an interesting statistic for you. Did you know that during daylight savings time each year millions of people lose an hour of sleep when we “spring ahead” and with that comes a higher incidence of heart attacks and even suicides in the week following? During sleep, our brains drain. Toxins are removed and the body regenerates and rejuvenates, strengthening the immune system, protecting us against infections and diseases. Without adequate sleep, these processes do not occur and thus, we are put at risk for the conditions mentioned above.
What should be done about this problem that so many people face? First, recognize that it is a problem and that it is important to get it under control. Do not chalk up poor sleep to aging or “just the way it is!” The rampant problem of lack of sleep is wreaking havoc on our health! We used to make fun of our triathlon training buddy who always left parties or events to go home and sleep. But he had the right idea – get up and go to sleep at the same times every day/night. If you want to get up early to exercise like we do, then you must go to bed early – typically no later than 9:30 pm! This applies even on weekends and during vacation.
To support good sleep, consider these tips: When you are in your bed, keep the room cool, limit light exposure, establish comfortable bedding including mattress, pillows, sheets, and blankets, limit “screen time” immediately prior to sleep, avoid large meals, caffeine, or alcohol immediately prior to bedtime, and do not exercise immediately prior to bedtime. Listen to something uplifting and soothing as you drift off to sleep. Read something that your brain can focus on as you slip into sleep – such as Bible verse, a motivational message, or an encouraging word. If you do need sleep aid, consider something natural such as melatonin which is the hormone produced by the brain in response to darkness and helps regulate your internal alarm clock. Many people are deficient in melatonin due to lack of darkness prior to bedtime. Don’t underestimate the power of good sleep. Take time to rest and recover so that you can face the day renewed!