ARE YOU GETTING ENOUGH SLEEP?A HOLISTIC UNDERSTANDING OF SLEEP

OHSE MEDIA CONTENT BY RUSSELSMITH

Overview

• What is Sleep?

• Myths about Sleep

• Sleep Disorders

• Health Benefits of Sleep

• Risks of not Sleeping enough

• Overcoming Sleep Deprivation

What is Sleep?

Sleep is a state of sustained immobility

in a characteristic posture, accompanied

by reduced responsivity to external

stimuli.

Immobility does not need to be absolute,

as dolphins, seals and whales may float

or swim while asleep. Most people sleep

with their eyes closed.

Myths About Sleep

When the subject of sleep is addressed, there are a number of myths

which are discussed below:

Myth #1: Sleep is a passive activity

For a long time sleep was considered as the body’s ‘down-time’ – an

absence of consciousness. But sleep is very much an active state

within the body and brain. A complex sequence of events, which

follows a regular, cyclical pattern every night.

Although we remain still and inactive at night, there are numerous vital

homeostatic processes going on that we’re unaware of.

Myths About Sleep

Some brain activities such as delta

waves actually increase when we are

asleep.

Sleep is also a time when the endocrine

system increases production of human

growth hormone and prolactin, which is

vital for a healthy immune system.

Myths About Sleep

Myth #2: Older people need less sleep

It’s a common misconception that when we get

older we naturally need less sleep.

Whilst it is true that the elderly tend to

experience more fractured sleep patterns, this

may be the result of other health issues and

the change in circadian rhythms as we age.

Myths About Sleep

Myth #3: You can catch up on your sleep during weekends

If you had a busy week at work or with social engagements, you may

have incurred some ‘sleep debt’. A common held belief is that you

can catch on any hours you missed during the week by sleeping a

few extra hours at the weekend. However, some studies have shown

that this may not be adequate to fully restore you for the week

ahead.

Recent research has shown that whilst one long night of sleep can

restore your performance back to normal levels, this effect may last

as little as 6 hours after waking up. As the day goes on your, reaction

times become 10 times slower than what they were earlier in the day

thereby increasing the risk of accidents and errors.

Myths About Sleep

Myth #4: Snoring is harmless

According to the 2005 poll by the National Sleep Foundation, 32

percent of adults in America suffer from snoring at least a few nights

per week. So you’d be forgiven if you thought such a common activity

was relatively harmless and benign.

Habitual snorers can be at risk for serious health problems, including

obstructive sleep apnea. Sleep apnea creates several problems,

including long interruptions of breathing (more than 10 seconds)

during sleep caused by partial or total obstruction or blockage of the

airway.

Myths About Sleep

Myth #5: Sleeping pills are harmless

Sleeping pills are amongst the most commonly prescribed drugs in the

world. It is estimated that up to 10% of the US population was

prescribed medication for sleep disorders in 2010.

But a recent large scale study has called for doctors to rethink the way

we treat people with sleep disorders. ‘Hypnotic’ medications which

include common sleeping pills such Temazepam and Zolpidem, were

shown to be associated with a significantly higher risk of death and

cancer.

Myths About Sleep

Myth #6: You can get by with just 4 hours sleep

Margaret Thatcher, the former Prime Minister of the UK famously

remarked in an interview that she only needed around 4 hours sleep a

day to function properly.

Recently, scientists discovered a gene that may explain why some

people can get by with a fraction of the amount of sleep most of us

need, however this is thought to apply to only around 2-3% of the

population.

The rest of us need on average between 7-8 hours each night to stay

fit, healthy and alert during the day.

Myths About Sleep

Myth #7: Drinking alcohol will give you a better

night’s sleep

Alcohol has a natural sedative effect so it seems

logical that a glass of wine, a shot of whiskey or a

bottle of beer before bed would help you get a good

night’s rest.

Whilst it might help you fall asleep quicker, as the

alcohol is metabolized through your body during the

night, your sleep becomes progressively lighter and

the likelihood of wakefulness actually increases.

Myths About Sleep

Myth #8: Daytime naps are a waste of time

In many workplaces, the concept of taking a nap is viewed in a very

negative light.

A NASA study in 1989 showed that pilots without a rest nodded off 5

times as much as those who took a 25 minute nap during their shift.

And if you still believe that naps are just for lazy people, think again,

famous nappers through the ages include Einstein, Thomas Edison,

John F. Kennedy and Bill Clinton.

Sleep Disorders

There are different types of sleep disorders but the common ones

are;

Insomnia

This type of sleep disorder is characterized by people having trouble

sleeping.

Hypersomnia

Hypersomnia is a condition that causes a person to be excessively

sleepy during the day. People with a hypersomnia may fall asleep at

times that are inconvenient or even dangerous, such as at work or

while driving.

Sleep Disorders

Sleep-Related Breathing Disorders

Sleep disorders that involve difficulty breathing during sleep are

classified as sleep related breathing disorders. Obstructive sleep apnea

is the most common disorder of this type, however there are a number

of variations of sleep apnea.

Circadian Rhythm Sleep-Wake Disorders

Conditions in which the sleep times are out of alignment. A patient with

one of these disorders does not follow the normal sleep times at night.

Health Benefits of Sleep

The benefits of sleep cannot be overemphasized. They include;

Improved Memory

Your mind is surprisingly busy while you snooze. During sleep you can

strengthen memories or "practice" skills learned while you were awake

(it’s a process called consolidation).

In other words if you’re trying to learn something new—whether it’s

Spanish or a new tennis swing—you’ll perform better after sleeping.

Longer Lifespan

Too much or too little sleep is associated with a shorter lifespan—

although it’s not clear if it’s a cause or effect. (Illnesses may affect sleep

patterns too.)

Sleep also affects quality of life.

Health Benefits of Sleep

It Curbs inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and

premature aging. Research indicates that people who get less sleep—six

or fewer hours a night—have higher blood levels of inflammatory

proteins than those who get more.

Sleep Spurs Creativity

In addition to consolidating memories, or making them stronger, your

brain appears to reorganize and restructure them, which may result in

more creativity as well.

Effects of Lack of Sleep

When there is lack of sleep, it poses the following problems;

Health Problems

Sleep Deprivation Can Lead to Serious Health problems. Sleep

disorders and chronic sleep loss can put you at risk for heart disease,

heart attack, heart failure, stroke and diabetes

Reduced Sex Drive

Sleep specialists say that sleep-deprived men and women report lower

libidos and less interest in sex. Depleted energy, sleepiness, and

increased tension may be largely to blame.

Effects of Lack of Sleep

Weight Gain

When it comes to body weight, it may be that if you snooze, you lose.

Lack of sleep seems to be related to an increase in hunger and appetite,

and possibly to obesity. According to a 2004 study, people who sleep

less than six hours a day were almost 30 percent more likely to become

obese than those who slept seven to nine hours.

Impaired Judgment

Lack of sleep can affect our interpretation of events. This hurts our ability

to make sound judgments because we may not assess situations

accurately in order too act on them wisely.

Overcoming Sleep Deprivation

Based on research findings, the following have been identified as ways

to overcome sleep deprivation;

1. Drink caffeine only in the morning.

If you're a coffee lover, don't fret. You can enjoy your favorite roast

and still get a restful night's sleep so long as you make it a morning

habit only. "Caffeine has a 6-hour half-life, which means it takes a

full 24 hours to work its way out of your system.

Have a cup of coffee at 10 a.m., and you'll still have 25 percent of

the caffeine in your body at 8 p.m. Anything you drink after noon will

still be near 50 percent strength at bedtime." The more caffeine in

your bloodstream, the harder it will be to sleep.

Overcoming Sleep Deprivation

2. Avoid mobile devices at night

The next time you sit in your dimmed bedroom with the soft, blue

glow of your mobile device on your face, consider this: laptops,

tablets and mobile phones emit short-wavelength blue light, which

halts production of the sleep-inducing hormone melatonin and, in

turn, makes you feel more alert.

"The best thing you can do is avoid these devices after dinner" Dr.

Travis Bradberry advises. If you must use your mobile device in the

evening, add a filter or app that limits the amount of blue light

emitted.

Overcoming Sleep Deprivation

3. Stay away from sedatives.

Sedatives are more harmful than helpful to your sleep cycle.

Anything that interferes with the brain's natural sleep process has

dire consequences for the quality of your sleep. Whether it's alcohol,

Nyquil, Benadryl, Valium, Ambien and the likes, these substances

greatly disrupt your brain's natural sleep process. If you are

dependent on sedatives, scale back your use gradually by

implementing the other strategies on this list.

Overcoming Sleep Deprivation

4. Nap it off.

There's a biological reason you start feeling sleepy after lunchtime

regardless of what you ate. Between the hours of 1 and 3 p.m., your

level of melatonin begins to surge.

If you've had enough sleep the night prior, your body is prepared to

fight the sleepiness. If not, the quickest fix is to take a short nap of

even 15 minutes. Some companies are capitalizing on this need by

giving employees the opportunity to take short afternoon naps

Getting Enough Sleep?

Make Sure You Do!

Sleep is Important

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