According to the documentary, Sleepless in America, coproduced by the National Geographic Channel, 40 percent of Americans are sleep deprived. Many receive less than five hours of sleep per night. In percentage terms, adolescents are among the most sleep-deprived.
The consequences are disastrous, not only for the individual who is not getting enough rest, but to those around them as well. While most people do not give sleep deprivation much thought, there are indeed life-threatening consequences.
In particular, “experts now believe that lack of sleep may have played a role in the oil spill of the Exxon Valdez, the accident ferry from Staten Island, and nuclear fusion at Three-Mile Island “states film. Countless people have lost tired drivers who simply fallen asleep at the wheel life.
is important to realize that getting less than six hours of sleep each night coming out of cognitive impairment. Sleep deprivation has also been linked with health effects, such as obesity, diabetes, cardiovascular disease, Alzheimer’s disease and cancer. anxiety disorders and depression are also negatively affected by lack of sleep.
the importance of staying in sync with nature
Maintaining a natural rhythm of exposure to sunlight during the day and the darkness of the night is a crucial key component of sleep all right.
This was discussed in a previous interview with researcherDan Pardi. In It explains how exposure to daylight serves as the principal teacher synchronizer, a group of cells in the brain called the suprachiasmatic nucleus (SCN) clock.
These cores are synchronized with the light-dark cycle of their surroundings when light enters the eye. It also has other biological clocks throughout your body that are synchronized with the master clock.
One of the reasons why so many people put little sleep, and / or lack of sleep, goes back to a master clock interruption. In short, most people spend their days indoors, protected from daylight, and then spend the night at the too bright artificial light.
As a result, their biological clocks out of sync with the natural rhythm of daylight and darkness of night, and when that happens, it becomes difficult to achieve restful sleep.
An estimated 15 million Americans also work thenight turn, and the adverse health effects of night work are well documented. For example, three years of work regular night shift may increase the risk of diabetes by 20 percent, and this risk continues to increase with time.
What happens when you are sleep deprived?
What makes sleep deprivation so damaging is that not only affects one aspect of your health … that impacts many. Among them are five major risks to their physical and mental well-being:
1. The reaction time slows down: When sleep deprived you are, you will not react as quickly as normally would, making driving or other potentially dangerous activities, such as using power tools, risky. One study even found that sleepiness at the wheel was almost as dangerous as drinking and driving
2. His cognition suffers, both short and long term: One night sleeping only four six hours can affect your ability to think clearly the next day. In an animal study, sleep-deprived mice lost 25 percent of neurons located in the locus coeruleus, nucleus in the brainstem associated with cognitive processes.
Therefore, if you are sleep deprived will have problems to process information and make decisions. This is why it is so important to get a good night’s sleep before big events at work or at home.
For example, research is discussed in the film he found that diagnostic errors soared 400 percent among doctors who had worked for 24 consecutive hours.
with lack of medical residents sleep also reported an increase of 73 percent punctures self-inflicted needle punctures scalpel, and when driving home from work, had an increased risk 170 percent to have a serious car accident.
Research also suggests that people with chronic sleep problems may develop Alzheimer’s disease earlier than those who sleep well. One reason for this is because sleep is essential forbrain detoxification, a process during which harmful proteins linked to Alzheimer’s disease are cleared out .
3. Memory and learning descents: The process of brain growth, orneuroplasticity, it is believed that the base of the brain’s ability to control behavior, including learning and the memory. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity.
Moreover, certain forms of long-term potentiation, a neuronal process associated with the fixation of learning and memory can be triggered during sleep, suggesting synaptic connections are strengthened during sleep.
4. Emotions are heightened: As reaction time slows and cognition, emotions will start in high gear. This means that discussions with coworkers or your spouse is likely, and you’re probably going to take the blame for blowing things out of proportion.
The amygdala controls basic emotions like fear and anger. As discussed in the film, another area of your brain called the frontal cortex, plays a key role in regulating emotions, and sleep is vital for its function.
When you’re well rested, your frontal cortex is well connected to the amygdala in the emotional center background and works almost as a “break your foot off the accelerator emotional.”
Lack of sleep causes a disconnect between these two centers of the brain, allowing your emotions out of control. Lack of sleep also plays an important role in mental illness, and tends to lead to more adverse psychiatric outcomes.
5. immune function and health deteriorates: Lack of sleep has the same effect on the immune system, stress or physical illness, , which it may help explain why lack of sleep is linked to an increased risk of many chronic diseases.
For example, research shows that sleep less than six hours a night triples the risk of high blood pressure, and women who sleep less than four hours of shut-eye a night is your chances of dying from heart disease
you need about eight hours of sleep each night
studies are very clear and most experts agree, are seriously misleading if you think you can do well with less than eight hours of sleep. However, eight hours of sleep is eight hours in bed. If you go to bed at 10 pm and get out of bed at 6 am, one could say that he has slept for eight hours. Actually, it is likely to last at least 15-30 minutes to sleep and can be awakened at night one or more times.
With the advent of devices fitness tracking, however, now have access to data real dream (and more) users watch. The data are very useful on a personal level and that helped me understand that I need to start getting to sleep around 9.30pm if I hope to get a full eight hours of sleep, which normally now.
The glorification of sleep deprivation
According to the International Survey 2013 bedroom by the National Sleep Foundation, 25 percent of Americans report having to reduce sleep due to long working hours. On average, Americans receive only 6.5 hours of sleep during the week, but the report to 7.25 hours in order to function optimally. As noted in a previous article in The Atlantic:
“For some, sleep loss is a badge of honor, a sign that does not require biological reboot eight hours the rest of us do soft. Others believe that keeping up with their peers requires sacrifice on the personal level and at least in the short term, sleep is an invisible sacrifice. ”
modern man’s inclination to equate sleep with unproductive (lazy if not directly) dates back to the golden era of Thomas Edison, who was known for working all day. According to the article highlight
“Edison spent a considerable amount of his own and the energy of its staff in spreading the idea that success depended largely on staying awake to keep ahead of the technological and economic competition. ” … nobody did more to frame the problem as a simple choice between productive and unproductive rest …
Over time, books and children’s magazines began promoting this kind of asceticism Edisonian … Edison encouraged all Americans to follow suit, claiming that sleep eight hours every night was wasteful and even harmful. “There’s really no reason why men should go to bed at all,” he said in 1914. “
This culture of sleep deprivation began with the invention of the light bulb, and only He has worsened with the proliferation of electronic light emission, which interrupt your sleep-wake natural cycle. the following infographic, created by BigBrandBeds.co.uk illustrates how the devices wreak havoc on your sleep when used before bedtime
the importance of treating sleep apnea
As mentioned in the film, sleep apnea is another common cause of sleep deprivation. Sleep apnea is the inability to breathe properly or the limitation of breath or breathing during sleep. obstructive sleep apnea is the frequent collapse of the airway during sleep, making it difficult to breathe for periods lasting up to 10 seconds. people with a form severe disease are at least 30 interruptions per hour. Not only do these respiratory disorders interfere with sleep, leaving unusually tired the next day, but also reduces the amount of oxygen in the blood, which can impair the functioning of internal organs and / or exacerbate other health conditions you may have.
The condition is closely linked to the problems of metabolic health as obesity and type 2 diabetes, according to research, even a modest weight loss can stop the progression of obstructive sleep apnea. Shedding excess pounds could even cure , according to a study over five years. said, you do not have to be obese who suffer from sleep apnea. As discussed by Dr. Arthur Strauss, a dental doctor and a diplomat of the American Board of Medical Dental Sleep, factors such as the shape and size of your mouth, and the positioning of the tongue, can also play a big role.
If your sleep apnea is associated with the language or the position of the jaw, trained specialized dentists can design a custom device orally to address the issue. These include mandibular repositioning devices designed to move the jaw forward, while others help keep the tongue forward without moving the jaw. Relief can also be found in the form of speech therapy treatment is called oral myofunctional therapy, which helps to re-pattern of oral and facial muscles. For more information on this, please see my previous interview with joy Moeller, who is an expert in this type of therapy in the US ..
how to support their circadian rhythm sleep and better for optimal health
small adjustments to your make daily routine and sleep can go a long way to ensure uninterrupted, restful sleep and thus, better health. I suggest you read through my full set of 33 guidelines healthy sleep for all the details, but to start, consider implementing the following changes to ensure more close my eyes:
- Avoid watching television or using the computer at night, at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it is still day. Normally, the brain starts secreting melatonin between 9 am and 10 pm, and these devices emit light that can stifle the process. You can also download a free application called F.lux hat the monitor or screen at night is automatically reduced, which can help reduce the adverse effects if they have to use at night.
- Get some sunshine in the morning, and at least 30 minutes of exposure to bright sunshine noon . Your circadian system needs bright light restarts. Ten to 15 minutes of sunlight in the morning send a strong message to its internal clock that day has come, so it is less likely to be confused with the weaker signals of light at night. Also, if you work inside, make a point to go outdoors for at least a total of 30-60 minutes during the brightest part of the day.
- Sleep in a dark room . Even the slightest bit of light in the room can disrupt your body clock and the production of melatonin from the pineal gland. I recommend covering your windows with curtains or blackout blinds, or using an eye mask.
- Install a low voltage yellow, orange or red light bulb if you need a light source for navigation at night. Light at these bandwidths as the production of melatonin in the way the bandwidth white and blue light makes closes. Salt lamps are very useful for this purpose.
- Keep your room temperature below 70 degrees F . Many people keep their homes too hot (especially their bedrooms upstairs). Studies show that the optimum temperature for sleeping space is between 60 to 68 degrees F.
- Take a hot bath 90 to 120 minutes before bedtime . This increases your body temperature, leaving the bathroom and falls abruptly, indicating that your body is ready to sleep.
- Avoid electromagnetic fields (EMF) in your bedroom . Electromagnetic fields that can disrupt your pineal gland and melatonin production and may have other negative biological effects. Gauss meter is required if you want to measure EMF levels in different areas of your home. Ideally, you should disable any wireless router while sleeping. You do not need Internet while you’re asleep.
- Use a fitness tracker to follow his dream . Chances are you are not getting nearly as much sleep as you think, and use of a tracker fitness monitors your sleep can be a useful tool to help motivate tool to get to bed earlier so you can get eight hours of dream. When I started using a fitness tracker, which strives to get 8 hours of sleep, but my jaw UP I usually recorded in 7.5 to 7.75. Part of the equation is also going to bed earlier, as most of us have to get up at a predetermined time.