Do you have good sleep habits? The majority of people in our society are to some extent sleep-deprived. Increasing work-related demands, family responsibilities, social activities, 24-hour access to the media and Internet as well as sleep disorders are largely to blame.
The amount of sleep required depends on the individual and there is no magic number for everyone. However, most people function best with about eight hours of sleep a night. People who get adequate sleep feel refreshed, alert and do not need daytime naps.
Doctors are becoming increasingly aware of the potential consequences of sleep deprivation, some of which can be devastating. Sleep deprivation can adversely affect cognitive function, potentially leading to attention difficulties and traffic collisions. It is well documented that sleep loss can also negatively affect mood.
Sleep deprivation has been associated with medical consequences such as weight gain, aggravation of diabetes, immune-system problems, high blood pressure and cardiovascular disease.
In light of the possible consequences, it is important to identify and prevent the cause or causes of your sleep loss. Try to balance work and family-related pressures so that you can meet your daily sleep requirements. If you are concerned that you may have a sleep disorder, such as sleep apnea or restless legs syndrome, you should seek help from your physician.
Preventing sleep deprivation is better than "catching up." If you stay awake longer than usual, you may accumulate "sleep debt." A small sleep debt can be "paid back" in a few nights. Individuals who accumulate sleep debt during the work week tend to sleep in later on the weekends.
Daytime naps are another means to pay back sleep debt but they can interfere with nighttime sleep quality. Shorter naps (one hour or less) earlier in the day are less problematic. Avoid them in late afternoon or evening. Regardless of the means of catching up, it is important to get back to a regular routine and attempt to get adequate total daily sleep time.
There is no medical evidence to suggest that too much sleep is harmful. But some people do spend more time in bed than their bodies require. For example, if someone spends 12 hours in bed but only needs eight hours of sleep, they will likely complain of insomnia for four hours.
It may be helpful to recognize your own sleep requirements so that you don"t spend too little or too much time in bed. Too much time in bed can lead to the perception of poor sleep quality.
This information was acquired from Dr. Magdie Kohn of the Sleep Laboratory at Sunnybrook Health Sciences Centre in Toronto.