Sleep deprivation hurts performance - mental and athletic. It also leads to a slew of other ills - weight gain, heart disease, shorter life span, crankiness, embarrassing faux pas. There's nothing great about being too tired to hit each day full-on. Conversely, your body repairs and rejuvenates itself during sleep and releases healthy hormones, and your brain gets to rest and mull things over. You can wake up with the answer to all your problems.
My motto used to be "You can get plenty of sleep when you're dead", but it's impossible to be on top of your game when you're exhausted. Now that I've gotten a bit healthier with fewer foggy days, I choose to be much more mindful about my sleep debt (it has to be worth it!).
People clearly need more sleep as American “sleeponomics” is estimated to be worth $20B a year (Business 2.0). There's little that's more tortuous than lying in bed and being unable to sleep. To help, people are buying everything from sleeping pills to sound systems to $60K+ mattresses. Unless you have a sleep disorder, it's time to stop the madness and go to bed earlier.
What to do - Get enough Sleep
- Figure out how much sleep you need. On average, experts quote 6-8 hours for adults, but each person is different. Too little sleep leaves you tired, and oddly enough, too much sleep leaves you tired as well. If you feel energetic and great, try to get that same amount of sleep every night. If you are tired, try getting 6-7 hours of sleep for a few nights as a baseline, and then increasing it 30 minutes each night until you feel great. That's your magic number - stick to it! Another way to tell if you're getting enough sleep is to notice how long it takes you to go to sleep when your head hits the pillow. If it's less than 5 min, you're sleep deprived (get more), and it it's more than 20, you might have a sleeping disorder (or you got too much sleep).
- Stick to a routine, especially if you you don't sleep well. Go to sleep and wake up at the same time every night. This is especially important for kids, who thrive on routines.
- Stay away from things that keep you up. Develop good sleeping habits. If you have trouble sleeping, notice your patterns. Does caffeine, TV, spicy food or working out keep you awake? If they do, then eliminate them in the hours before bedtime. My friend Murtada won't have caffeine after 4pm since it keeps him awake. Be mindful of your actions. Find a mattress you love. These habits are called "sleep hygiene" (cute) and you can find additional tips here.
- Nap if you need to. Many people find naps leave them refreshed and energetic. According to a study in the Archives of Internal Mecicine, those who took a nap for at least 30 minutes 3 times a week were less likely to die from heart disease than those who did not nap. If you choose to nap, keep it to less than 30 min or you can feel even groggier. I avoid napping since it wipes me out for the day, but others swear by it.
- Pay back your sleep debt. There are a couple schools of thought on sleep debt (hours of sleep you have foregone from your optimal). Some say you can never pay it back, and others say you can. It probably depends on you. I am convinced I can store sleep and pay it back during weekends and vacations, but others swear its impossible. Find out what works for you.
- If you are sleeping enough and can't get out of bed, make sure you aren't sleeping too much. If you're not, it can be a sign of depression. Take stock and make the changes you need to.
- Still can't sleep? You may have a sleeping disorder like apnea. Talk to your doctor. If the problem is severe, you may want to visit a sleep clinic for testing and diagnosis.
Want to learn more? Here's an informative MedicineNet article and a NYT Magazine article on the sleep industry.
What I ate: 12 oz. green juice, grapefruit, small latte, yogurt + 2T flaxseeds + 1t jam, 1 slice whole wheat bread + 3T Trader Joe's garlic hummus, 1 handful Mindful Mix, Five Napkin Burger veggie burger (ok)+ fries, 1/4 espresso brownie sundae, hot chocolate, 50 oz. water
Exercise: None
