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The Importance of Sleep
According to the Better Sleep Council:
"It refreshes us like nothing else. It can be occasionally elusive, almost always comforting, and definitely essential to our survival. And although we spend 33% of our lives asleep, we barely give it a moment's notice...until we can't sleep. Then we think about it to the point of obsession.
For millions of people, the consequences of a poor night's sleep – higher stress, increased mistakes, difficulty concentrating – are every day occurrences. But it doesn't have to be this way."
Sleep Is a Basic Human Need1
Sleep is a natural part of everybody's life, but many people know very little about how important it is, and some even try to get by with little sleep. Sleep is something our bodies need to do; it is not an option. Even though the exact reasons for sleep remain a mystery, we do know that during sleep many of the body's major organ and regulatory systems continue to work actively. Some parts of the brain actually increase their activity dramatically, and the body produces more of certain hormones.
Sleep, like diet and exercise, is important for our minds and bodies to function normally. In fact, sleep appears to be required for survival. Rats deprived of sleep die within two to three weeks, a time frame similar to death due to starvation.
An internal biological clock regulates the timing for sleep. It programs each person to feel sleepy during the nighttime hours and to be active during the daylight hours. Light is the cue that synchronizes the biological clock to the 24-hour cycle of day and night.
Problem Sleepiness Has Serious Consequences
Sleepiness due to chronic lack of adequate sleep is a big problem in the United States and affects many children as well as adults. Children and even adolescents need at least 9 hours of sleep each night to do their best. Most adults need approximately 8 hours of sleep each night.
When we get less sleep (even one hour less) than we need each night, we develop a "sleep debt." If the sleep debt becomes too great, it can lead to problem sleepiness – sleepiness that occurs when you should be awake and alert, that interferes with daily routine and activities, and reduces your ability to function. Even if you do not feel sleepy, the sleep debt can have a powerful negative effect on your daytime performance, thinking, and mood, and cause you to fall asleep at inappropriate and even dangerous times.
Problem sleepiness has serious consequences – it puts adolescents and adults at risk for drowsy driving or workplace accidents. In children, it increases the risk of accidents and injuries. In addition, lack of sleep can have a negative effect on children's performance in school, on the playground, in extracurricular activities, and in social relationships.
Inadequate sleep can cause decreases in:
- Performance
- Concentration
- Reaction Times
- Consolidation of Information Learning
Inadequate sleep can cause increases in:
- Memory Lapses
- Accidents and Injuries
- Behavior Problems
- Mood Problems
Signs of Sleep Disorders
A child who has not obtained adequate nighttime sleep is at high risk for symptoms of physical and/or mental impairment. The child may fall asleep in school, have difficulty concentrating in school and other activities, and/or exhibit behavioral problems. Some children who are sleepy become agitated rather than lethargic and may be misdiagnosed as hyperactive. Not getting enough sleep is one cause of problem sleepiness. Undiagnosed/untreated sleep disorders can also cause problem sleepiness. Children as well as adults can suffer from sleep disorders. Parents should talk to their pediatrician about a possible sleep disorder if their child has any of the following:
- Snoring
- Breathing Pauses During Sleep
- Problems with Sleeping at Night
- Difficulty Staying Awake During the Day
- Unexplained Decrease in Daytime Performance
Here are ten tips to help you get the sleep you need and deserve.2
1. Give yourself "permission" to go to bed. As hard as it may be to put away your "to do" list, make sleep a "priority." You'll thank yourself in the morning.
2. Unwind early in the evening. Try to deal with worries and distractions several hours before bedtime.
3. Develop a sleep ritual. Doing the same things each night just before bed signals your body to settle down for the night.
4. Keep regular hours. Keep your biological clock in check by going to bed around the same time each night and waking up close to the same time each morning – even on weekends.
5. Create a restful place to sleep. Sleep in a cool, quiet, dark room.
6. Sleep on a comfortable, supportive mattress and foundation. It's difficult to sleep on a bed that's too small, too soft, too hard, or too old.
7. Exercise regularly. Regular exercise can help relieve daily tension and stress – but don't exercise too close to bedtime or you may have trouble falling asleep.
8. Cut down on stimulants. Consuming stimulants, such as caffeine, in the evening can make it more difficult to fall asleep.
9. Don't smoke. Smokers take longer to fall asleep and wake up more often during the night.
10. Reduce alcohol intake. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
Sleep Tips for Your Children.3
1. Set a regular time for bed each night and stick to it.
2. Establish a relaxing bedtime routine, such as giving your child a warm bath or reading him or her a story.
3. Make after-dinner playtime a relaxing time. Too much activity close to bedtime can keep children awake.
4. Avoid feeding children big meals close to bedtime.
5. Avoid giving children anything with caffeine less than six hours before bedtime.
6. Set the bedroom temperature so that it's comfortable – not too warm and not too cold.
7. Make sure the bedroom is dark. If necessary, use a small nightlight.
8. Keep the noise level low.
Continue reading about the importance of sleep, with the following articles:
Below is a helpful checklist relating to the importance of sleep:
Below are some related books on the above topic. Use Amazon.com's secure server to order:
Visit the following Internet sites for more information on this topic:
Click here to read other articles by the National Heart Lung and Blood Institute.
Click here to read other articles by The Better Sleep Council.
1,3Copyright © National Heart Lung and Blood Institute (NHLBI) Health Information Center. Reprinted with permission.
2Copyright © The Better Sleep Council. Reprinted with permission.
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