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By Brandon Peters-Mathews, Stanford University
Serious consequences of sleep deprivation forever capture the attention of society. And, as children return to school, sleep and lack thereof are of particular concern.
Compared to historical norms, how have our contemporary expectations of sleep changed? What are the effects of inadequate sleep? What can be done to optimize the sleep experience, especially in the context of insomnia?
I am a clinician and researcher on sleep and I treat people with sleep problems. I think there is little reason to suspect that our collective sleep needs have changed dramatically in the recent past, rooted in immutable physiological processes. We should, however, pay attention to our sleep needs, and this is not as difficult as it may seem.
From a clinical point of view, sleep is defined as a reversible behavioral state of nonresponse and perceptual disengagement from the environment. It depends on the balance between sleep control – the desire for sleep that develops during wakefulness and is related to the accumulation and clearance of chemicals in the brain as adenosine – and the circadian alert signal. The circadian rhythm coordinates the body's processes with the environmental patterns of light and darkness. Adequate sleep is and has always been good for the body. Giving respect to sleep, and preserving it for the sake of health, has not been so permanent.
Researchers have learned more about sleep over the past 100 years than in all previous millennia combined.
The advent of artificial light and its inexpensive access have undoubtedly marked a significant change in this story. The scientific understanding of sleep continues to evolve and remains incomplete.
Nevertheless, it seems that people sleep less now than in recent decades. Recent self-reported national surveys among American adults consistently suggest that Americans do not sleep enough. This raises the question: How much sleep do people really need?
Sleep Needs Change During Life
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Sleep has to change over the course of its life. Toddlers may need 11 to 14 hours of sleep to rest and nap.
Through adolescence, the need for sleep decreases until it approaches the average adult. A typical adult needs seven to nine hours of sleep a night to avoid the effects of sleep deprivation. Adults over the age of 65 may require only seven to eight hours of sleep.
Surveys suggest that 35 to 40% of the adult population sleeps less than seven to eight hours on weekdays. These self-reported sleep data may overestimate objectively measured sleep up to one hour, due to time spent falling or falling asleep. We are in trouble.
If someone eats too many calories, or too little, the effects on the body become apparent. Unfortunately, there is no "sleep scale" on which to rely to assess the physical consequences of sleep deprivation. Sleep deprivation, whether by not allowing enough time for adequate sleep or because of sleep disturbances such as insomnia, can have significant consequences.
Sleepiness impairs sleep and impairs mood. and worsening depression, exacerbating pain and undermining executive functions that affect judgment, planning, organization, concentration, memory, and performance. Hormones that influence weight and growth become unbalanced. Immune dysfunction, leading to increased susceptibility to the disease, and a pro-inflammatory state to develop.
Sleep deprivation can become life-threatening, too. The increased risk of fatal road accidents associated with sleep loss corresponds to that associated with alcohol consumption. Those who sleep less than five hours a night have two to three times the risk of a heart attack. Chronic sleep loss can slowly undermine the central pillars of health
Ditch digital devices, maintain a routine
How to avoid the dangers of inadequate sleep?
First, give priority to sleep and make sure you get enough hours to feel rested. Make sure an easy transition to sleep by keeping an hour to relax with relaxing activities before going to bed.
GaudiLab / Shutterstock.com [19659014] Reserve the room as a sleeping space: leave the electronic devices elsewhere.
Keep a regular watch and waking schedule, especially by setting the wakeup time, including weekends.
Get 15 to 30 minutes of sun on waking or sunrise.
Always go to bed feeling sleepy, even if it means delaying bedtime a little.
If necessary, consider reducing bed time if more than 30 minutes are constantly awake.
Be physically active.
Moderate the use of alcohol and caffeine.
When sleep problems persist, ask for help.
If this does not work, consider an evaluation by a sleep doctor certified by the committee. Chronic insomnia may well respond to cognitive-behavioral therapy for insomnia. This treatment is increasingly accessible through qualified therapists, workshops, online courses and books.
Symptoms such as frequent or early waking, excessive daytime sleepiness, snoring, observed breathing pauses, frequent night piss, night sweats, grinding of teeth and morning headaches may suggest sleep apnea . A thorough evaluation and appropriate tests can lead to effective treatment.
Sleep should come naturally. This should never become an additional source of stress. Simple adjustments can produce benefits quickly.
Fortunately, the first step to sleep better is to recognize its importance – a goal that has been achieved with hope. Now, think about making some changes and, if necessary, access other resources to get the long-term benefits to health and well-being that only sleep can bring.
Brandon Peters-Mathews, Affiliated to the Faculty of Medicine, Stanford University
This article was originally published on The Conversation. Read the original article.
Are you sleep-deprived? Do not worry. This could aggravate the situation. Instead, make some simple adjustments, such as staying out of digital devices an hour before bedtime.
Are you sleep-deprived? Do not worry. This could aggravate the situation. Instead, make some simple adjustments, such as staying out of digital devices an hour before bedtime.
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