The Unnerving Side Effects of Sleep Deprivation

The UNNĒRVING SIDE EFFECTS OF SLEEP DEPRIVATION SLEEP DEPRIVATION BY THE NUMBERS The Sleep-Deprived American On average, Americans report: (M т S M T WWH E S On workdays Sleeping 7 hours and 36 minutes a night Sleeping 40 minutes longer on non-workdays or weekends Going to bed at 10:55 p.m. Waking at 6:38 a.m. According to the National Sleep Foundation's inaugural Sleep Health Index™M 45% 35% of Americans say that poor or insufficient sleep affected their daily activities at least once in the past seven days of Americans report their sleep quality as "poor" or "only fair" 50 to 70 million Americans suffer from some type of sleep disorder Sleep quality Reported sleep quality 20% of Americans report that they did not wake up feeling refreshed on any of the past seven days 12% 12% Poor Excellent 23% 18% Very good 24% 16% Only fair of women of men 35% Good report that they haven't felt well-rested at all in the past seven days Nap time More than 50% of the U.S. population took a nap in the past seven days 23% 13% 17% took a nap in the last 1-2 days took a nap in the last 3-4 days took a nap in the last 5-7 days zz The frequency of napping suggests that a large number of Americans may need more sleep Overall findings from an April 2013 study by the Better Sleep Council reveal that: 53% of women feel that they are not getting enough sleep 44% of men feel that they are not getting enough sleep Feelings of sleep deprivation in adults by age: 44% 52% 42% of 18-34 of 35-54 of 55+ years old years old years old 22222 of adults who do get of men believe they 47% 45% enough sleep use a can train themselves comfortable mattress to need less sleep • They also tend to have a consistent sleep schedule • This is a myth that has been proven false in a number of studies 31% Less than 25% of adults always use healthy methods to feel more awake: of adults turn to coffee or caffeinated beverages to make up for lost sleep • Naps • Breaks • Going for walks GOODNIGHT GADGETS In a Slate/SurveyMonkey Sleep Survey Nearly 40% check an electronic device within 15 minutes of waking up Amount of time between waking up and checking an electronic device (computer, cell phone, tablet computer, etc.) Less than 1 minute 1-15 minutes 16-30 minutes 31-45 minutes 46-60 minutes more than 60 minutes 0% 5% 10% 15% 20% 25% 30% 35% Nearly 40% 60% have a television in their bedroom watch TV shows or movies in bed Devices used to watch TV shows or movies in bed Television set Computer Smart phone Tablet (iPhone, Kindle Fire, etc.) Other (please specify) 0% 20% 40% 60% 80% 100% CONSEQUENCES OF NOT CATCHING ENOUGH Zzzs Increased blood pressure • Less than 6 hours of • Less than 5 hours of sleep a sleep a night could be linked to increased night could increase the risk of developing or worsening high blood pressure. blood pressure. • Sleep helps blood regulate stress hormones and helps the nervous system remain healthy. Increased inflammation • ZZZ Many chronic diseases are associated with inflammation: Asthma Inflammatory bowel disease Less or more than 7-8 hours of sleep per night has been shown to result in increased levels of inflammatory markers in the blood. Rheumatoid arthritis Markers have been linked to: Certain types of cancer Depression Heart Type 2 Hypertension problems diabetes Decreased accuracy Total sleep deprivation Partial sleep deprivation (awake 24-72 hours) impairs (Restricted sleep times) impairs • Attention • Working memory • Attention • Vigilance • Long-term • Decision-making memory skills Increased irritability In a study by the University of Pennsylvania, researchers found Subjects who slept 4.5 hours of When the subjects resumed normal sleep a night for one week reported sleep, they reported a dramatic feeling more: improvement • Stressed • Angry • Sad • Mentally exhausted Decreased life expectancy 3 studies revealed a 15% increase in mortality risk for those sleeping five hours or less per night Obesity/Weight gain During sleep, the body secretes hormones that help to control: I Appetite 4 Energy Metabolism • Those who habitually sleep less than 6 Glucose processing hours per night are much more likely to have a higher than average body mass index (BMI). Too little sleep upsets the balance of these and other hormones. • Those who sleep eight hours have the lowest BMI. Decreased overall health Overall health is highly associated with sleep quality. Those with less than good sleep reported: 67% 27% "poor" or "only otherwise fair" health "good" health IMPROVE YOUR SNOOZE Go to bed at the same Avoid large meals Avoid caffeine and time each night. before bed. alcohol before bed. Make sure the bedroom is a quiet, dark, and cool environment. Have a relaxing routine If you can't fall asleep after 20 an hour before bed. minutes in bed, go to another Take a bath room and do something relaxing (read or listen to music) until Read you're tired enough to sleep. • Watch TV Avoid watching the clock in bed-turn the clock away from you ALTHOUGH IT MAY NOT SEEM LIKE A PROBLEM IF YOU ONLY GET 5 OR 6 HOURS OF SLEEP A NIGHT, THE LONG-TERM CONSEQUENCES MAY BE debrimental to your health:- TRY TO INCORPORATE A HEALTHY SLEEP ROUTINE SO YOU CAN CATCH ENOUGH Zs. sleepfoundation.org mayoclinic.org cdc.gov healthysleep.med.harvard.edu medicaldaily.com bettersleep.org slate.com ncbi.nlm.nih.gov BROUGHT SURE PAYROLL TO YOU BY: IN PARTNERSHIP WITH: A Paychex® Company GHERGICH&Co. elel el el e Lel el el el Lel el el el . || .................