In December of 1963, as a result of a Stanford University experiment on sleep deprivation, 17-year-old Randy Gardner stayed awake for 11 days and 25 minutes - a new world record! Although gaining entry into the Guinness Book of World Records would typically be cause for celebration, by the end of the study, Randy began to experience short-term memory loss, hallucinations, and paranoia. On the final day of the experiment, Randy was asked to subtract the number 7 from 100 repeatedly. The bright young man stopped at 65 - when asked why, he replied that he had forgotten what he was doing.
The short-term effects of sleep deprivation may not be overly shocking. Most parents of newborn children can relate to the zombie-like feeling that comes with the sleepless nights in the first few months. Although immediate impacts of sleep deprivation are predictable and often temporary, long-term effects could prove fatal. The long list of side-effects from lack of sleep over time include faulty brain function, diabetes, immune system deficiency, depression, hypertension, and heart attack.
I know it’s easier said than done, especially with the stresses of work hanging over our heads and the difficulty ungluing ourselves from our devices, but to remain healthy and reduce the risk of disease, it’s critical to get a good night’s sleep. The CDC recommends adults, ages 18-60 get at least 7 hours of sleep per night. Furthermore, the 7+ hours should consist of “high quality sleep,” meaning you should feel rested when you wake, you aren’t getting up repeatedly throughout the night and you aren’t experiencing sleep disorders, like sleep apnea. If you suffer from any sleep disorder, it’s important to work towards a solution by consulting a doctor immediately.
For everyone else, here are 4 simple tips for better sleep:
Increase bright light exposure during the day and reduce blue light exposure at night. (Put away the devices!)
Don’t consume caffeine within 6 hours or food within 4 hours of bedtime.
Exercise regularly, but never before bed. The earlier, the better!
Relax. Read a book, listen to soothing music or meditate to clear your mind before bed.
Consistent shuteye goes a long way. It makes you more productive, happier and most importantly, it gives you the energy to do it all over again tomorrow.
Sleep well.
Photo Credit:
Getty Images - Don Cravens
Medicalnewstoday.com - Jenna Fletcher