According to statisticians we are accumulating around 500 hours of sleep debt a year! That's a lot of debt to pay back. In our modern, fast-paced world a lack of sleep is fast becoming a badge of honour. Do you ever brag about how little sleep you need? When working with my clients I often deal with cases of insomnia and other forms of physical sleep deprivation but far more interesting are those who can sleep but chose not to. Experts recommend 8 hours sleep a night but most people in the modern world are only getting between 6 and 7 hours a night. even a debt of an hour a night adds up very quickly.
Research shows time and time again how lack of sleep affects us both mentally and physically. In this 24/7 era of technology that is supposed to help us live life to the full, experiencing it in more ways than previously thought possible and being in constant communication with the entire world is actually causing more stress and strain on our bodies than in previous generations.
Years ago I had a boyfriend who started work later than me and so got about 45 minutes more sleep than me each night. At the weekend he was up and ready to go out, I was the one who wanted to catch up on my sleep as I felt exhausted. The difference in our energy levels was that noticeable.
Before the invention of artificial light only the very rich could afford a large number of candles and therefore to stay up late. For the rest of us nighttime meant going to bed early and rising with the sun in the morning. We got on average around 9 hours sleep a night. This also kept the body in touch with the rhythms of nature and the seasons. Now with electricity and light available all the time, as well as the advent 24 hour television and the internet we can all stay up late in the night.
So how does sleep debt affect us?
Short term affects include irritability, memory loss, blurred vision, poor judgment, susceptibility to infection, drop in glucose metabolism, and a rise in cortisol (the stress hormone) levels. It also affects how we store information and access it so if you are staying up all night studying or working the reduction in memory loss and judgment abilities is going to negate all the effort that you have put in. Studies on school children have shown that those who got an hours more sleep performed better in tests. Far better to have an early night instead!
Long term affects include a rise in obesity due to poor insulin control. This of course leads to other health problems such as diabetes, high blood pressure, heart disease, strokes etc.
Fortunately sleep debt can be paid back. Try going to bed 30 minutes to an hour earlier every night and see what difference that makes on your energy levels and mental alertness. Take the time to make sleep a priority in your life and you will see the benefits in your health and productivity. If you do have a late night - I don't want to be a party pooper, then make sure that you schedule time for an early night to catch up. A well timed nap will also help your energy levels and mental alertness.
Life sometimes gets in the way of the best laid plans and there will times when getting enough sleep is difficult, parents with young children or caring for loved ones who are ill come to mind. If you are in these situations then remember that these are short term and come up with some strategies to help you cope - taking naps, getting children into good sleep routines, taking turns with a partner for weekend lie-ins etc, all help with keeping your sleep debt to a minimum.
Sweet dreams!
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