For many people trying to figure out exactly how much sleep is right for them can be a process of trial and error.... I know for me it has been a lot of error.... Can't tell you how many walls I have walked into thinking a little less sleep, and a little more work is acceptable...it's not.
Here's what the experts have to say:
A: Almost every sleep physician recommends adults sleep for 7 to 8 hours every night. But everybody is different, according to Dr. Neil Kline, a sleep physician and representative for the American Sleep Association. "You need what you need," says Kline. "Some people may only need 6 hours, while others won’t function as well unless they get 8. There isn’t one specific amount of sleep that every person needs."
If you feel drowsy during the day—at work, in the car—you’re not getting enough sleep, Kline says. It’s as simple as that. If you’re still unsure how many hours your body needs, make it a goal to lay your head for 7
to 8 hours a night to guarantee optimal mental and physical performance.
Q: What if my schedule only allows for 5 to 6 hours of sleep each night?
A: Sleep is a basic biological need, so there’s nothing—not caffeine, not exercise—that can replace it. "Most adults need at least 7 hours of nighttime sleep," says Dr. Mary Susan Esther, president of the American Academy of Sleep Medicine. "But if your schedule doesn’t allow that, break sleep up into parts (five hours at night and a daytime nap)." It’s almost as beneficial.
Chances are if you only have time to sleep 5 or 6 hours a night, a daytime nap is improbable. Stick to your shorter sleep schedule during the week, and pay back the debt on Saturday or Sunday. While sleeping in on weekends can disrupt your sleep-wake cycle and result in more fatigue, it’s still better to replace the sleep you miss during the workweek than to continue accumulating a sleep deficit. "It’s not ideal to wake up at 6 a.m. during the week and sleep until 10 a.m on weekends, but getting sleep [even in odd fragments] is always better than the alternative," says Dr. Esther.
Q: Is it worse to skip exercise or to get too little sleep?
A: If you're short on time, it's healthier to get a full night's sleep and do a quicker workout every few days, says Jeffrey Gould, M.D., a sleep expert and clinical assistant professor of neurology at Temple University. Chronic inadequate sleep can lead to high blood pressure, obesity, heart attack, and stroke, not to mention 100,000-or-so car accidents per year. Best-case scenario: Hit the rack early so you can wake up in time for a full workout. If that's too much of a squeeze, sleep the full night and shorten your workouts—but up their intensity: less time between lifting sets, faster pace for cardio. You can hack it—after all, you'll be well-rested.
Q: What is the best way to make up for a sleepless night?
A: "The only way is to catch up on that sleep," says Dr. Kline. "You’re going to need to pay back that sleep debt." You can choose to be miserable until it’s paid off, or you can find some free time and a dark corner to curl up for a nap.
Caffeine can postpone the inevitable for some time, but no chemical will replace good sleep—eventually you’re going to need to crash. Everybody has the occasional bad night—it’s no cause for concern. Just try to wind down a little bit earlier the next night to get back on track.
Q: What goes on in my brain while I’m out cold?
A: Sleep is an active process. "You don’t just relax and let yourself sleep," says Dr. Esther. "There is a complex biological system at work while you’re sleeping." So complex, in fact, that scientists still don’t know exactly what goes on when we’re out cold.
But one thing is certain: Sleep is restorative. Our bodies release certain chemicals when we’re asleep that help promote good heath and strengthen the immune system. This is especially true during rapid eye-movement (REM) sleep. Brain scans of people experiencing REM sleep show activity comparable to that of being awake. This is why Dr. Kline warns against pulling an all-nighter. "It is much better to get the benefits of sleep, than to study [or work] through the night."
*******
Nathan says: In short, SLEEP is Important! Now if I can just get my 1 year old to realize it too!
Check out my Facebook page and let me know your questions on getting a better nights sleep!
*******
No comments:
Post a Comment