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New Information on the Science of Sleep

sleep, sleepingHuman beings sleep through one-third of their lives, yet why we sleep is one of the biggest unanswered questions of science. In the fascinating article from 60 Minutes, linked below, Lesley Stahl explores all of the latest scientific findings about the reasons for -- and functions of -- sleep.

Here is a sampling of what she found after talking with sleep researchers from across the United States:
  • You can die from sleep deprivation, just like you can die from being deprived of food.
  • Sleep can actually enhance your memories.
  • A single night of sleeping just four, five or even six hours can impact your ability to think clearly.
  • Sleep deprivation can cause changes in your brain activity similar to those experienced by people with psychiatric disorders.
  • Sleep deprivation puts your body into a pre-diabetic state, and makes you feel hungry, even if you’ve already eaten.

Sources:

Dr. Mercola''s Comments Dr. Mercola's Comments:

It is fascinating that for something we spend so much of our time doing, there is no strong consensus as to exactly WHY we do it. What is known is that humans are the only animals that continually push the limits of sleep -- and try to function without enough of it.

As Stahl’s report so clearly revealed, skimping on sleep is a recipe for disaster. For instance, too little sleep can:

1. Make you fat: People who sleep less than seven hours a night tend to have a higher body mass index (BMI) than people who sleep more. This could be because sleep deprivation alters metabolism. Leptin, the hormone that signals satiety, falls while ghrelin, which signals hunger, rises -- and this boosts your appetite.

2. Harm your brain: Lack of sleep may cause your brain to stop producing new cells.

3. Increase your risk of cancer: How well you sleep can seriously alter the balance of hormones in your body. This can then disrupt your sleep/wake cycle, also called your circadian rhythm. A disrupted circadian rhythm may influence cancer progression through shifts in hormones like melatonin, which your brain makes during sleep.

4. Increase your risk of diabetes: Too little sleep may reduce levels of leptin, possibly causing you to gain weight and then develop diabetes.

5. Accelerate aging: Regularly catching only a few hours of sleep can hinder metabolism and hormone production in a way that is similar to the effects of aging.

Studies have also linked sleep deprivation to heart disease, high blood pressure, and stroke. And it’s during sleep that your body does most of its repairs, so not getting enough of it can impair your immune system and leave you less able to fight off diseases.

Yet, in today’s society, the ability to get just five hours of sleep a night, or less, is touted like a badge of honor. Well, you may think that you can function on just a little bit of sleep, but you cannot fool your body. All of the caffeine in the world cannot make up for a good night’s sleep.

How Much Sleep Do You Need?

Generally speaking, adults need to get between six and nine hours of sleep a night. But there are definitely exceptions. Some people can, in fact, function well on as few as five hours a night, while others need up to 10.

You may also need more sleep during times of illness or emotional stress, or during the winter months. And pregnant women often need several hours more sleep than usual during their first three months of pregnancy.

A good rule of thumb to follow is that if you feel tired when you wake up, you probably aren’t getting enough sleep. Most of us have set times that we need to wake up in the morning, so getting more sleep, for most of us, means going to bed earlier.

Personally, I sleep between six and seven hours a night and sometimes as little as 3-4. However, there are some major caveats here. I do not use an alarm clock and sleep in a pitch dark room that is even dark at noon. So I wake up when I am rested.

Once in awhile I may actually sleep nine or even ten hours, especially when I have exercised heavily and had intense business activities. This also happens when I am coming off of jet lag. 

However, this is only a few times a year. What I have come to realize is that if you aren’t jumping out of bed filled with joy, passion and enthusiasm for all the day has to offer you, you may have to do some serious life reflection. There may also be some chronic emotional challenges such as anxiety or even depression that is impairing your sleep.

If you have trouble sleeping, take advantage of some of the practical solutions I’ve outlined in my 33 Secrets to a Good Night's Sleep, which include:
  • Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
  • Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in your room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin.
  • No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to your brain and it will take longer to fall asleep.
  • Wear socks to bed. Due to the fact that they have the poorest circulation, your feet often feel cold before the rest of your body. A study has shown that wearing socks reduces night wakings
  • Get to bed as early as possible. Our systems, particularly our adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM.
  • Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
  • Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

In addition, you can use Emotional Freedom Techniques (EFT). It effectively addresses emotional reasons for insomnia. See Using EFT for Insomnia.



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Comment on This Article Community Comments (62)
 
 
Posted On Mar 21, 2008
Two comments:

• It's particularly significant that there was a close correlation between sleep deprivation and Type 2 diabetes. Who woulda thought?

• What are the implications for med students who are interns and historically have to function and make decisions on too little sleep? The justification for that kind of training is hard to understand. Think how many patients it puts at risk.

Oh - and a doctor claimed, after an injury, that the only time the body heals is when we're sleeping.

 
Islander
Moderator User Moderator User, Joined On 3/2007
Islander  
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CaptainKirk
Novice User Novice User Joined On 6/2006
CaptainKirk  
 
Posted On Apr 10, 2008

Interesting note on training doctors.

A very good friend was accepted to Medical School.

He OFFERED them an option where he would take LONGER to

get through meds school, etc.  Because he MUST meditate 1hr/day,

and he MUST get 7hrs of sleep.

They laughed at him.  In telling me this, he did some research.

And the way they teach medical school PARALLELS how the CIA will

BRAINWASH someone in captivity.  Including using Sleep Deprivation.

Giving them ALLIES and FACTS at a fast pace, while reserving a

PUNISHER when they fail to re-iterate the proper facts.  After, say

2 years of this kind of environment/training (where you learn the

basics of the body), then they INTRODUCE the THEORIES to the young

doctors.  By This time, they are so conditioned that they are learning

FACTS, you CANNOT ARGUE with them.  They learn it and memorize it as

it is presented, because the system breaks them down.

They have NOTHING left to challenge a view, at the risk of losing their

ability to become a Doctor.

I marvel at this characterization, because it is SCARY accurate to me.

And then in a Big Brother kind of way, they are always watching you.

Ready to pounce if you do not tow the line.

Does anyone else see the parallel?



LadyPam
Apprentice User Apprentice User Joined On 2/2008
LadyPam  
 
Posted On Apr 10, 2008

I certainly see the parallel, yes. Though I thought that the really long hours came AFTER one had earned the title 'Doctor': during the residency.  At least in England, there have been notoriously long on-call shifts, over 100 hours in one week. The junior docs get to sleep but friends who've been through this have mentioned being awakened after an hour, and running several hundred yards to get to an emergency. They were then called upon to make fast, life-and-death decisions in a state of intense fatigue, 'sleep-drunkenness' and panic: definitely dangerous! These extremely long hours were however abolished in England a few years ago, for these very reasons.

In addition to brainwashing techniques, plus as you say having to toe the line or they're out, we should also remember that the sheer huge volume of material that has to be memorised to pass the exams. It would not be possible to question or research every 'fact' that is presented. In my nutritional therapy training, I'm currently even having a little trouble just remembering which minerals are macro, which are micro and which are trace elements. It's fine when you've just learned it, but later...  Some of what I'm learning conflicts with my own research, and this Good Doctor's website, but I still have to remember the 'correct' answers to pass.


 
 
 
Posted On Mar 20, 2008
Who cares - it feels sooo good!

 
Dekalb
Savvy User Savvy User, Joined On 6/2006
Dekalb  
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New to Natural
Savvy User Savvy User Joined On 11/2007
New to Natural  
 
Posted On Mar 21, 2008
Amen! 

 
 
 
Posted On Apr 10, 2008

That's all fine and dandy. Its nothing new to me that I need 6-9 hours of sleep or more sometimes. But what if you have a 8-5 job, get home and have a ton of work to do around the house, want to work out, shower, pack lunch for the next morning and run some errands?  There is never enough time after work for me to get all my personal chores done. So I end up going to bed around 11 which isnt too bad but when I wake up at 6 every morning I feel as though I have had less than the amount I need.  Its great that I need more sleep and time, but what can you do when you have to go to work for the majority of you time on earth?  And when (if!) I have children, when will I have any time at all....ughhhh i hate American society...maybe I should move to France where they work shorter days, have a longer lunch,  and the average vacation is 2 months rather than two measly weeks out of the year. :)


 
Lilyloo
Novice User Novice User, Joined On 10/2007
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empresslori
Novice User Novice User Joined On 8/2007
empresslori  
 
Posted On Apr 10, 2008

I feel your pain Lilyloo. That France idea might not be so bad :). When I got pregnant with my first, we decided to do what we could to make me a SAHM. This way, DH works outside the home and I work inside. By late afternoon to early evening, we're both done with work and that includes homeschooling the kids (and I can still check my email ;))

It means a lower standard of living, we live in a small apartment but have a nice big yard for the kids to play in, our vehicles are paid for, we don't eat out, we don't make unnecessary trips, we don't have cable or satellite and we have the lowest package on the cellphone which DH needs for work.

The upside is at 6pm the rat race is over for both of us and our family can relax together and have a leisurely meal. We boot the kids to bed at 8:30pm and that gives us 1 to 1.5 hours to catch up before we go to bed at 9:30 or 10. Which gives us plenty of time for a good night's sleep to get up at 6:30 and head to the gym before the morning rush. With all the chores done in the week, the weekends are more relaxed as well.

Yeah, I think they know how to do it in other countries. We're so rushed in the US. Everyone I've talked to from other countries tends to comment on that aspect of American culture.  



LadyPam
Apprentice User Apprentice User Joined On 2/2008
LadyPam  
 
Posted On Apr 10, 2008

I read an article by a girl who'd been group-headhunted while doing an engineering degree at Cambridge U (the one in England). Knowing that engineers are maths whizzes, an American bank wined & dined them then offered the best of them 50 grand a year STARTING salary (un heard-of here) to crunch numbers at their London office, plus a 'golden hello' of 10 grandup front.

Vacations? It was made clear that taking ANY time off in the first year was frowned upon even though the contract allowed for 4 weeks, in fact she found that even taking weekends off was considered disloyal, and then anything you said at Monday's meeting was ignored.  The big prize long term was the opportunity to become a top fund manager and join the new super-rich. She stuck it out for exactly one year, to avoid paying back the golden hello, then left to preserve sanity and quality of life. I'm not saying it's because the bank  was American, it's just a sad trend in Western culture.

Contrast: when I lived in Holland, and worked for an English recruitment company, the English staff were horrified at how the Dutch all went home on time every day.

Lilyloo, I too wondered however I would manage when I had a child, and not just myself to take care of - which seemed hard enough. But you manage because you have to, just don't try to be SuperWoman. I now get up at 6 because my daughter has to get up at 6.30, to leave for school by 7.30. I do wonder, though, why YOU have to get up so early. Do you have a long commute? That's horribly stressful.



LoriSmi
Apprentice User Apprentice User Joined On 1/2008
LoriSmi  
 
Posted On Apr 10, 2008

Hi Lilyloo,

I'm hoping you can see that when you finally get married and decide to have children that you will make the sacrifices necessary (meaning live within your means) to stay home and raise your children and let your husband go off to work so you WILL have the time and energy it takes to raise children. It is not impossible! It is only impossible if we think we must live in a $300,000 house, drive a new car, and buy designer clothes. I have been home the past 25 years raising children (I have 8 kids ranging in age from 33 down to 16), and yes, I had to work some inbetween, but you only get ONE chance to raise kids so you better do it right. Too many people believe that it takes two incomes to make it in America and this isn't necessarliy so.

I have cut coupons (and still do), watch our utilities, buy on sale, at yard sales and thrift stores, and we live very comfortably. My husband makes less than $80,000 a year, and often when we had all 8 kids at home, he made way less than $50,000 and we still made it okay. We didn't have a lot of extras, but we also didn't live off of the government. We lived within our means.

Kids are so much more important than expensive things, careers, and all the other trappings of modern life. Women cannot work full time jobs, raise kids, clean, cook, shop and all the other jobs they must do, and do an adequate job with all of them. Something will suffer, and usually it is the children. Put them first and raise them yourself (not strangers in a daycare) and hopefully there will be less kids who grow up anchorless, headed for jail, and into drugs and alcohol. Moms need to be at home if at all possible.

Too many children today are shuttled off to institutions (daycares) and that is all they know is institutional life (daycare, school, college). This is not how strong families bond or are forged.

Just some words of advice as you think about your future. If you think you are sleep deprived now, just wait till you have kids! :)



LadyPam
Apprentice User Apprentice User Joined On 2/2008
LadyPam  
 
Posted On Apr 11, 2008

LoriSmi: wow, I'm living in the wrong country!! Average salaries in the UK are currently around £24,000 a year for a man, about £14,000 for a woman. I live in rented social housing (council-owned) and I could buy it, but it would cost £170,000 (over $350,000) for a TINY 2-bed house in terrible condition, in a bad area! Prices and cost of living are much lower in the States and 15 years ago (when your oldest was at home), $80,000 a year was surely a pretty comfortable living. I mean, costs have gone up a lot since then.

With post-natal depression that never seemed to go away, I wasn't the best mother. Sometimes professionals can offer something better. My daughter went to an excellent creche in Holland when she was 1 1/2 to 3, and loved it: great structure, care and socialisation. However, when she was 9 she went to an after-school group in the UK but it was not so good and I noticed behavioural problems, so you may be right on that. For the £11,000 poverty-wage I was earning (just over a 1/3 what I made when she was a baby) it wasn't worth it. She's now 13 1/2 and I am still trying to make a living and, seeing teenagers around here go off the rails, I try to work within school hours.

$80,000 in £ value and today's purchasing power (ca £100,000?) is something I can only dream about. After I finish nutritionist training and build my  practice, I hope to earn £50-£60K a year. I plan to move to near my favourite organic/biodynamic farm, where my daughter wants to do a 2-year apprenticeship (YAYY!). I still won't be able to buy a home, unless property prices crash (which they might), but I'll think myself well-off.



LadyPam
Apprentice User Apprentice User Joined On 2/2008
LadyPam  
 
Posted On Apr 11, 2008

Empresslori, forgive my ignorance but what's an SAHM? And DH?  I've seen the term several times on this forum. Who looks after the kids while you both go to the gym?

As to a low standard of living, all things are relative. We can't afford have a car at all. My daughter is the only one at her school who doesn't have a cell phone (so is not damaging her brain) and mine has no credit on it - it's for emergencies only. And we can't afford to use a gym. But we're still a lot better off than millions in the world. Congratulations on homeschooling, by the way. With what they're NOT teaching them at school, and the bad stuff they are, I wish I had the possibility to do the same but I don't have someone else earning a living for me (my brief marriage just meant I lost everything). Anyway, my teaching skills are not great so I take my hat off to you.



whimsley
Novice User Novice User Joined On 3/2008
whimsley  
 
Posted On Apr 11, 2008

Does anyone realize that the way we have made the world is NOT the way we are supposed to be?  We CAN change it; we CAN slow it down.  Just because we "can" does not mean that we should.  Help stop the madness.



Hawke
Users with negative points NoviceUser Joined On 3/2008
Hawke  
 
Posted On Apr 11, 2008

this wasn't nothing new to me. these things i already new.


 
 
 
Posted On Mar 21, 2008
ZZZZzzzzzzzzzzzzzz........

 
qualitygeek
Savvy User Savvy User, Joined On 10/2007
qualitygeek  
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Reesacat
Savvy User Savvy User Joined On 1/2007
Reesacat  
 
Posted On Mar 21, 2008
Cat EmoticonsZZZZzzzz.............,too!

 
 
 
Posted On Apr 10, 2008

I'm sure I would enjoy sleep more if I wasn't always unconscious at the time.


 
LadyPam
Apprentice User Apprentice User, Joined On 2/2008
LadyPam  
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Nii
Novice User Novice User Joined On 4/2008
Nii  
 
Posted On Apr 10, 2008

unconscious - you mean unconscious as in being in the state of "sleep" to actually enjoy what you are doing, which is sleeping? Sorry I am slow sometimes...lol. If I am on the right track, then I thought your comment was cute ;)


 
 
 
 
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