Notes: Sleep deprivation and the ways to deal with it

I often feel the fatigue and exhaustion even after daily exercise, proper eating and a good life-style. But while reading this article I discovered that I sleep less, much less from a normal, healthy human being. Here’s the editor of Early to Rise, Craig Ballantyne provides few studies on sleep deprivation and possible cures.

I will quote only the studies and possible cures from the article.

Studies – 

1.

According to research from Harvard Medical School, almost 33% of American workers are not sleeping enough. As a result, they suffer from chronic exhaustion…and are not functioning at peak levels. Combined across the health care to manufacturing industries, the sleep-deprived employee could be costing billions of dollars in lost production. That’s why large companies such as Goldman Sachs and Proctor & Gamble are investing in bringing in sleep experts like James Maas (author of “Sleep for Success”) and Nancy Rothstein to deliver sleep education courses.

2.

Aside from lost production, not getting enough sleep can be detrimental to your personal appearance and your health. A study, titled “Beauty Sleep: experimental study on the perceived health and attractiveness of sleep deprived people.” found that “sleep deprived people appear less healthy, less attractive, and more tired compared with when they are well rested.”

3.

But it’s not just your looks that suffer, your health does too. According to Dr. David Eifreg, author of “Retirement Millionaire,” a study from Carnegie Mellon University found that people who sleep less than seven hours a night are three times more likely to develop a cold than people who get eight hours or more a night.

4.

Dr. Eifreg adds, “Not sleeping enough can impair your brain functions (like alertness and concentration), and it can increase your risk of heart disease, stroke, diabetes, and other chronic health issues.”

5.

The New York Times reported on a two-week sleep restriction study that found growing cognitive decline with every cumulative day of sleep deprivation. In the study, subjects that slept four or six hours per night were unable to pay attention as well as subjects that slept eight hours per night. In fact, after two weeks of sleeping six hours per night, the subjects were said to have the same level of cognitive impairment had they been drunk.

The sleep-deprived subjects in the study insisted that they were fine and that they had adjusted to the new sleeping schedule. But the data proved them wrong.

Now how to get enough sleep and possible cures for sleep deprivation – 

First, live a healthy lifestyle. Get regular exercise, avoid alcohol before bedtime, and eliminate caffeine eight hours before you plan to hit the hay.

Second, keep your room cool. I know firsthand from growing up without air conditioning on the farm that warm, humid summer nights would leave me tossing and turning for hours. According to David Randall’s book, “Dreamland: Adventures in the Strange Science of Sleep,” the best predictor of quality sleep was maintaining a room temperature in a narrow band between 60 and 66 degrees Fahrenheit (or 16 to 19 degrees Celsius).”

Third, we need to power down our devices and step away from the ubiquitous screens. Stop watching television, using your iPad, or checking your phone 60 minutes before going to bed.  Rothstein suggests that the light from our electronic devices can interfere with production of the sleep hormone, melatonin.

Fourth, I recommend you have a pre-bed ritual. Whether you do a brain dump , meditate or simply read a book, all of these will help you get in the physiological and psychological state required for a good night’s sleep.

Finally, and this is the tip that has helped me more than anything else, go to bed and get up at the same time seven days a week. Since implementing this advice, my all-day energy and productivity levels have been through the roof.

Hope this notes are useful to you. Please don’t deprive yourself from sleep. Sleep at least 7 hours in the night to feel fresh and get super-ready for your day.

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