The serious consequences of sleep deprivation perennially capture society’s attention. And, as kids head back to school, sleep and a lack of it are of particular concern.
Compared to historical norms, how have our contemporary expectations of sleep changed? What are the effects of inadequate sleep? What can be done to optimize the experience of sleep, especially in the context of insomnia?
What Is Sleep Anyway?
From a clinical perspective, sleep is defined as a reversible behavioral state of unresponsiveness and perceptual disengagement from the environment. It is dependent on the balance between the circadian alerting signal and sleep drive—the desire for sleep that builds during wakefulness and is linked to the accumulation and clearance of chemicals within the brain like adenosine.The circadian rhythm coordinates processes of the body to the environmental patterns of light and darkness. Adequate sleep is, and always has been, restorative to the body. Giving sleep respect, and preserving it to the benefit of health, has not been so permanent.
Researchers have learned much about sleep in the past 100 years.
The advent of, and inexpensive access to, artificial light no doubt marked a significant shift in sleep history. Scientific understanding of sleep continues to evolve and remains incomplete.
Sleep Needs Change Over the Lifespan
That lack of adequate sleep spells trouble.
Bad for the Brain?
Beyond sleepiness, sleep deprivation wreaks havoc on the brain, affecting mood and worsening depression, exacerbating pain and undermining executive functions that affect judgment, planning, organization, concentration, memory, and performance. Hormones influencing weight and growth become imbalanced. Immune dysfunction, leading to an increased susceptibility to illness, and a pro-inflammatory state, develop.Ditch the Digital Devices, Keep a Routine
How can we avoid the perils of inadequate sleep?Keep a regular sleep-wake schedule, especially fixing the wake time, including on weekends.
Get 15 to 30 minutes of sunlight upon awakening, or at sunrise.
Always go to bed feeling sleepy, even if that means delaying bedtime a little.
As needed, consider reducing the time in bed if more than 30 minutes is consistently spent awake.
Be physically active.
Moderate the use of alcohol and caffeine.
When sleep problems persist, get help.
Sleep should come naturally. It should never become an additional source of stress. Simple adjustments can yield benefits quickly.
Fortunately, the first step to better sleep is recognizing its importance—an objective that has hopefully been achieved. Now, consider making a few changes and, as necessary, access further resources to yield the long-term benefits to health and well-being that only sleep may provide.
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