Sleep Loss A Real Nightmare Quality sleep is as important to our health as diet and exercise. Unfortunately, the hurried lifestyle so many follow has lead to an epidemic of sleep disorders. Recent research only doubles down on the serious side effects of poor quality sleep. We have learned the potential perils of insufficient sleep are numerous and can include: Increased risk of stroke Diabetes Decreased sensitivity to insulin High blood pressure Weight gain Cancer Not getting enough sleep can even change the bacteria in our digestive system which in turn can have negative effect on our metabolism and immune system. The effects of sleep loss can be subtle at first. For example, after missing a good night’s sleep you will likely find yourself hungrier the next day. Studies have also linked lost sleep with a tendency to load up on high-calorie foods. Even grocery shopping suffers. After lost sleep most will be predisposed to choosing less healthy foods. To top it off, sleep deprivation is associated with skin aging, increased likeliness to catch a cold, general clumsiness, auto accidents and much more. The hours of sleep needed varies widely. In general, children need more sleep – usually at least 8 hours a night. For adults in good mental and physical health it can be far less – even as low as 5 hours a night. The research is compelling – if you don’t have a quality snooze, you lose. While many factors affect quality of sleep, having a regular sleep time and regular exercise are usually the most important. Perhaps start with a daily walk and a plan to get in bed early enough for an extra hour of sleep before the alarm goes off. Having an exercise routine is helpful. Having a friend can provide helpful encouragement. I suggest a Saturday morning walk. As always, glad to be your walking pal. For an enjoyable January morning walk, hat and gloves are recommended. Nancy Neighbors, MD Insomnia Speaks… “Dear sleep, I know we had problems when I was younger...but I love you now.” “Know that awesome feeling when you get into bed, fall right to sleep, stay asleep all night, and wake up feeling refreshed. Me neither.” “I go to sleep so late and wake up so early that I almost cross myself in the hallway.” “I want to sleep but my brain won't stop talking to itself.” “My bed is a magical place where I suddenly remember everything I was supposed to do.” “I don’t have insomnia. I can't sleep because I have internet connection.” “Sometimes I feel like I'm an unwilling participant in a study on sleep deprivation...Then I remember that I'm a mother.” “I just want a good night’s sleep but the voice in my head wants to know if penguins have knees.” Sleep Facts 1. Man is the only mammal that willingly delays sleep. 2. Sleep is just as important as diet and exercise. 3. Snoring is the primary cause of sleep disruption for approximately 90 million Americans. 4. 36 percent of Americans drive drowsy or fall asleep while driving. 5. Rates of insomnia increase as a function of age, but most often the sleep disturbance is attributable to a medical condition. 6. We naturally feel tired at two different times of the day: about 2:00 AM and 2:00 PM. It is this natural dip in alertness that is primarily responsible for the post- lunch dip. For more interesting facts about sleep from the National Sleep Foundation click here. |