This coming Sunday we will set our clocks one hour back for standard time. I always look forward to this because I get one more hour of sleep. Sleep is precious to me, and it should be for you because it has health benefits. Current research is clear that we all need more sleep to improve our health and performance.
In our high-tech society which functions 24 hours a day seven days a week, the need for adequate sleep is under appreciated. However, the science of sleep is showing that poor sleep habits can lead to diabetes, obesity, hypertension, heart disease, depression and anxiety.
Before the invention of the light bulb, humans slept according to the cycle of sunlight. When the sun went down, you went to bed and when it rose you woke up. Throughout human history we slept 10 hours a night on average. Statistics now show we sleep less than seven hours per night on average. With this reduction in sleep, the detrimental effects are increasing.
Unfortunately, when we are sleep deprived, we cannot perceive its negative impact. A recent study from the University of Pennsylvania had volunteers sleep less than six hours a night for two weeks. At the end of two weeks each subject related no change in their perception of performance. But testing showed reduced cognitive abilities and reduced reaction times.
By the end of two weeks they were as compromised as subjects who had been awake for 48 hours continuously. These are rather shocking results, but they demonstrate how difficult it is to optimally function without adequate sleep. This research has huge implications for airline pilots, police officers, doctors, truck drivers even United States presidents.
One sleep scientist, James B. Maas, of Cornell University, has discovered the relationship between accidents and sleep deprivation. Interestingly, accident rates go down when we set the clocks behind in the autumn; but accident rates increase when we move the clocks forward in March. The loss of sleep from the advancement to daylight savings time increases accidents throughout the country. He has discovered the financial loss to society is billions of dollars every year in direct and indirect costs.
A surprising consequence of sleep deprivation is the relationship to obesity. Sleep deprivation can cause changes in hormone levels that increase appetite and can lead to overeating which can result in becoming overweight. An additional problem with changes in hormonal levels and weight gain can be the development of diabetes.
Today’s world is filled with distractions. Television, the Internet and cellular phones can all provide ways for us to lose sight of what is important. The simplest recommendation for sleep disorders is to make sleep a priority. Sleep needs to become as important as brushing your teeth, eating right and staying physically fit. We don’t think of sleep this way, but we need to start.
The good news is that all of the detrimental effects of sleep deprivation can be reversed. If we have a sleep deficit, increasing the consistency and quality of sleep can improve our health rapidly. Two nights in a row of 10 hours of sleep can make up for a sleep deficit. Taking a nap is another great way to catch up on sleep. In my next column I will explore additional ways to improve the quantity and quality of a good night’s rest.
Matthew McQuaid, DPM is a board certified foot surgeon practicing in Lakeport. He has a particular interest in Mind/Body medicine and its impact on healing. He is an award winning author and teacher. For more information call (707) 263-3727 and visit www.drmcquaid.com.
