Lack of Sleep | Dr. Sam

Take a look at some recent events:

A few months after September 11, 2001, an airport security screener in Louisville, Kentucky, fell asleep at his station. Flights were delayed as more than one thousand passengers were called back to be re-screened. The worker was later fired.

In Maryland this past summer, a 911 operator dozed off in the middle of a distress call and started snoring for almost two full minutes. Luckily it was not a life-threatening emergency. Police are reviewing the case and the operator's work history.

Isolated incidents? Maybe. But you've probably heard similar horror stories, or maybe it's even happened to you.

The high cost of sleep deprivation

According to the National Sleep Foundation, "most healthy adults need an average of eight hours of sleep a night." Besides the costs in accidents and productivity loss, a lack of high-quality sleep on a regular basis can make you vulnerable to a number of diseases, infections, and other conditions.*

Chronic disability, depression, and memory lapse
Increased risk of accidents and injury
Increased risk of gastrointestinal illnesses, heart disease, high blood pressure, and obesity
Shortened life span
Difficulty in communication, decision making, and problem solving

Fatigued drivers cause an estimated 10,000 motor vehicle crashes each year - with 1,500 deaths, 71,000 injuries, and $12 billion in economic losses**

It's clear that losing sleep can cost you a great deal - in your personal life, in your career, and in your earning ability. In today's economy, when you're asked to produce more and more, a sleepy attitude could cost you a promotion, a raise, or even your job.

Take action

If you're convinced you need more sleep, here are some things you can do to stop the "drowsies" before they stop you.

Establish a regular bed and a standard waking time for weekdays and the weekend. Resist the temptation to sleep in on Saturday and Sunday.
Have a regular bedtime routine, such as relaxing in a hot bath, reading a book or listening to soft music.
Make sure your sleeping area is dark, quiet, comfortable, and cool.
Sleep on a comfortable mattress and pillows.
Reserve your bedroom for sleep and sex. Move your television to another room.
Finish eating at least two to three hours before you go to bed.
Exercise regularly and try to complete your workout several hours before going to bed.
Stay away from caffeine - coffee, tea, soft drinks, chocolate - close to your bedtime.
Avoid nicotine, such as cigarettes and tobacco products.
Avoid alcohol close to bedtime.

For more information

To explore these tips in more detail and for much more in-depth information on sleep and getting your fair share, visit SleepFoundation.org

Start thinking about other ways you can "up" your sleep time. The extra Z's will pay off in more ways than you can imagine.

Bottom line:

Adequate sleep (7-8 hours a night) is not a luxury; it's a necessity. Shortchanging yourself at night can damage your body, your mind, and your overall productivity. Getting the rest you need can add "years to your life and life to your years."

Sources:
* National Sleep Foundation
**Estimate from the National Highway Traffic Safety Administration, September 2004