The value of sleep

Over the last couple of weeks, I have re-realized the importance of sleep. Being up in the middle of the night doesn't bother me all that much...when I'm getting paid for it (just please make sure you really need an ambulance -- I have zero tolerance for stupidity at 3 am).


For several years, I've had on-and-off problems with insomnia but they haven't really kicked up until I got back to school for my final undergraduate semester. I'm guessing that it's a combination of the stress of my final semester and the work of planning a wedding that have caused it to resurface with a vengeance. I have ended up collapsing on the couch and watching a movie more often than I have slept in my bed over the last few weeks.


So, in light of this, I decided to take a look at the necessary function and the usefulness of that blissful thing called sleep.


First, a few definitions:

• Basal sleep need -- the amount of sleep that our bodies need on a regular basis for optimal performance
• Sleep debt -- the accumulated sleep that is lost due to poor sleep habits, sickness and awakenings due to environmental factors or other causes

For the average adult, between 7 and 8 hours of sleep are need on a regular basis (the basal sleep need) but that more may be needed to dig yourself out of that sleep debt. Here are some of the consequences of not getting enough sleep:

• Increased risk of motor vehicle accidents
• Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
• Increased risk of diabetes and heart problems
• Increased risk for psychiatric conditions
• Decreased ability to pay attention, react to signals or remember new information

So, here's how (hypothetically) you can get better sleep:

• Establish consistent sleep and wake schedules, even on weekends
• Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
• Create a sleep-conducive environment that is dark, quiet, comfortable and cool
• Sleep on a comfortable mattress and pillows
• Use your bedroom only for sleep (keep "sleep stealers" out of the bedroom – avoid watching TV, using a computer or reading in bed)
• Finish eating at least 2-3 hours before your regular bedtime
• Exercise regularly during the day or at least a few hours before bedtime
• Avoid caffeine and alcohol products close to bedtime and give up smoking

Now, armed with that knowledge, let's see about getting some sleep tonight!