Leadership-life Fit: Seize your Z’s

“…one of the most significant and overlooked public health problems in the U.S. is that many American adults are chronically sleep deprived. …very few Americans regularly obtain the eight or more hours of sleep that almost all adults need each night. The consequences of this chronic sleep deprivation can be disastrous.”

From APA (2014): http://www.apa.org/action/resources/research-in-action/sleep-deprivation.aspx

Many people are carrying a heavy "sleep debt" that they have built up from weeks, months or even years of inadequate sleep. "this means…that millions of us are living a less than optimal life and performing at a less than optimal level, impaired by an amount of sleep debt that we're not even aware we carry.” ~Dr. William Dement, sleep researcher

From APA (2014): http://www.apa.org/action/resources/research-in-action/sleep-deprivation.aspx

Do you have a sleep debt?

2. Have you gained weight? (When you’re tired, you look for ways to feel awake; eating tends to be the option)

3. Are you more impulsive? (When you’re tired, you act without thinking)

4. Do you struggle to remember things? (Lack of sleep doesn’t allow for cleansing of your nervous system—you don’t attend as well, so you don’t retain as much)

5. Do you struggle to make what are usually quick decisions?

1. Do you always feel hungry?(If the brain doesn’t get the energy it needs from sleep, it will try to get it from food.)

6. Are you on an emotional roller coaster?7. Are you forever catching (and keeping) a cold or

suffering persistent illness?8. Are you having trouble seeing? (When you’re tired,

your eye muscles don’t work as well, and print can appear blurry)

9. Does your skin appear unhealthy?10. Do you ever feel as though you’ve fallen asleep at

the wheel? Or missed several miles in your trip?

Do you have a sleep debt?

Graphic courtesy of Helathline: http://www.healthline.com/health/sleep-deprivation/effects-on-body

Multiple “yes” answers have implications both short and long term as indicated by the chronic health problems listed on the graphic.

YES?

For most people, getting less than six hours sleep translates into a bigger sleep debt than they may realize. Over a two-week period, missing out on the recommended eight hours of nightly sleep adds up to two full nights' sleep debt, one study found. If you're averaging only four hours a night, your brain reacts as though you haven't slept at all for three consecutive nights.

Get More Sleep, Get More Leadership-life Fit

0Start by powering down and going to bed 30 minutes earlier

0Cut back on caffeine and alcohol.

0Make your bedroom dark and keep it cool.

0Practice deep breathing before bed.

0Take a warm bath before bed.

Sleep is the most underrated health habit. ~Dr. Michael Roizen

Everything you do, you’ll do better with a good night’s sleep. ~Dr. Michael Breus

Seize the Z’s!!