Sleep Deprivation is Serious

If you are feeling tired all the time and having difficulty committing to a task, you may be suffering from sleep deprivation. Sleep deprivation is much more serious than many of us may realize. The National Sleep Foundation has this to say:

“About 120 million Americans suffer from sleep disorders including narcolepsy, sleep apnea, restless legs syndrome, the insomnias, and simple sleep deprivation. Most are unaware. Visit the National Sleep Foundations site for details.”

This site provides a test to determine whether you are one of the millions who suffer from sleep deprivation.

It is important to make sleep more than a pause at the end of the day, or an activity to partake in only when and if everything else on our “to do list” gets done. Sleep is essential to maintaining our well being.

How much sleep is enough?

The numbers differ from individual to individual, age, and heredity playing a part. Some adults function best with just 7 hours, while others require 9. A crucial consideration would be whether the individual is operating with an accumulated sleep debt.

As indicated by the above chart those participants who received 6 or less hours of sleep nightly over a period of nine years, were much more likely to die at a younger age than those who received 7 to 8 hours nightly. This chart and information can be verified at the National Sleep Foundation.

Sleep debt

Sleep debt occurs when one robs themselves of the necessary sleep for one night or several. The debt will increase, as the need is not met. If that individual achieves one or two nights of his or her required sleep, he or she will still be operating with a deficit until the sleep debt is paid off. One cannot simply sleep in one day a week to make up for depriving their body of needed sleep for the entire week. They will find themselves feeling extreme tiredness either upon waking, mid-afternoon, or just prior to bedtime.

Lack of sleep causes:

1. Fatigue like drugs or alcohol, sleep deprivation induces fatigue according to Drowsy Driving.
2. Increased risk of motor vehicle accidents The problem of drowsy driving is under reported, so we have no real statistics to show the numbers. Statistics report that of 100,000 police-reported crashes 71,000 were injured and 1,550 are killed annually due to drowsy driving in the U.S.
3. Increased risk of obesity
4. Increased risk of diabetes and heart disease
5. Decreased ability to retain information, pay attention and react properly
6. A compromise of moods and relationships
7. Increased irritability
8. Lowered resistance to illnesses
9. Increased work related injuries/accidents

Too much sleep may indicate:

1. Depression
2. Illness

How much should we aim for?

Hours needed per night according to age

• 3 to 5 yrs – 11 to 13 hours (part of this can be achieved with a nap)
• 6 to 12 – 10 to 11
• Teens – 8 ½ to 9 ¼
• Adults – 7 to 9

These numbers assume that the individual has been routinely getting their proper rest and not suffering already from sleep deprivation.

Determining your magic number

First ask yourself:

1. Are you happy, healthy, and productive with 7 hours of sleep?
2. Or do you function better with 8 or 9?
3. Is there health issues that need addressed?
4. Do you have the energy needed to participate in physical activity?
5. Do you depend on caffeine to get moving?
6. Have you fallen asleep while driving?

Correcting sleep habits:

1. Make proper rest a priority not the last thing on your “to do list”
2. Maintain a regular sleep routine
3. Avoid caffeine and alcohol shortly before bed time
4. Have a sleep environment that is conducive to sleep; cool, quiet, dark and comfortable
5. Sleep on a comfortable mattress with comfortable pillows
6. Wear non-restrictive bed clothing
7. Avoid watching TV, playing/using a computer or participating in forms of work or activity in the bedroom (other than sexual relations)
8. Finish eating 2 – 3 hours prior to bed time
9. Exercise regularly and at least 2 hours prior to bed
10. Give up smoking

If these tips do not help to provide you with better rest, it is recommended that you see your physician or if any of the following occur:

1. You experience insomnia
2. Snoring
3. Tingling or restless legs
4. Periods of difficulty breathing
5. Awaken frequently coughing

Your family physician can help you map a plan of action in order to repay your sleep debt, and not become a statistic. Sweet dreams.