The Glorification of Sleep Deprivation

The Glorification of Sleep Deprivation
According to the 2013 International Bedroom Poll by the National Sleep Foundation, 25
percent of Americans report having to cut down on sleep due to long workdays. On
average, Americans get only 6.5 hours of sleep on weeknights, but report needing 7.25
hours in order to function optimally. As noted in a previous article in The Atlantic:
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For some, sleep loss is a badge of honor, a sign that they dont require the eight-hour
biological reset that the rest of us softies do. Others feel that keeping up with peers
requires sacrifice at the personal leveland at least in the short-term, sleep is an
invisible sacrifice.
Modern mans penchant for equating sleep with unproductiveness (if not outright
laziness) can be traced back to the heyday of Thomas Edison, who was known for
working around the clock. According to the featured article:
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Edison spent considerable amounts of his own and his staffs energy on in publicizing
the idea that success depended in no small part in staying awake to stay ahead of the
technological and economic competition. No one... did more to frame the issue as a
simple choice between productive work and unproductive rest ...
Over time, childrens books and magazines began to promote this type of Edisonian
asceticism... Edison encouraged all Americans to follow his lead, claiming that sleeping
eight hours a night was a waste and even harmful. There is really no reason why men
should go to bed at all, he said in 1914.
This culture of sleep deprivation started with the invention of the light bulb, and has only
gotten worse with the proliferation of light-emitting electronics, which disrupt your
natural waking-sleeping cycle. The following infographic, created by
BigBrandBeds.co.uk, illustrates how your electronic gadgets wreak havoc on your sleep
when used before bedtime.
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The Importance of Addressing Sleep Apnea
As discussed in the film, sleep apnea is another common cause of sleep deprivation.
Sleep apnea is the inability to breathe properly, or the limitation of breath or breathing,
during sleep. Obstructive sleep apnea consists of the frequent collapse of the airway
during sleep, making it difficult to breathe for periods lasting as long as 10 seconds.
Those with a severe form of the disorder have at least 30 disruptions per hour. Not only
do these breathing disruptions interfere with sleep, leaving you unusually tired the next
day, it also reduces the amount of oxygen in your blood, which can impair the function of
internal organs and/or exacerbate other health conditions you may have.
The condition is closely linked to metabolic health problems such as obesity and type 2
diabetes, and according to research, even a modest weight reduction can halt the
progression of obstructive sleep apnea. Shedding excess pounds might even cure it,
according to one five-year long study. That said, you do not have to be obese to suffer
from sleep apnea. As discussed by Dr. Arthur Strauss, a dental physician and a diplomat
of the American Board of Dental Sleep Medicine, factors such as the shape and size of
your mouth, and the positioning of your tongue, can also play a significant role.
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If your sleep apnea is related to your tongue or jaw position, specialty trained dentists can
design a custom oral appliance to address the issue. These include mandibular
repositioning devices, designed to shift your jaw forward, while others help hold your
tongue forward without moving your jaw. Relief may also be found in the form of speech
therapy treatment called oral myofunctional therapy, which helps to re-pattern your oral
and facial muscles. For more information about this, please see my previous interview
with Joy Moeller, who is a leading expert in this form of therapy in the US.
How to Support Your Circadian Rhythm and Sleep

Better for Optimal Health
Making small adjustments to your daily routine and sleeping area can go a long way to
ensure uninterrupted, restful sleep and, thereby, better health. I suggest you read through
my full set of 33 healthy sleep guidelines for all of the details, but to start, consider
implementing the following changes to ensure more shut-eye:
Avoid watching TV or using your computer in the evening, at least an hour

or so before going to bed. These devices emit blue light, which tricks your brain
into thinking it's still daytime. Normally, your brain starts secreting melatonin
between 9 and 10 pm, and these devices emit light that may stifle that process.
You can also download a free application called F.lux that automatically dims
your monitor or screens in the evening, which can help lessen the adverse effects
if you have to use them in the evening.
Get some sun in the morning, and at least 30 minutes of BRIGHT sun
exposure mid-day. Your circadian system needs bright light to reset itself. Ten to
15 minutes of morning sunlight will send a strong message to your internal clock
that day has arrived, making it less likely to be confused by weaker light signals
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during the night. Also, if you work indoors, make a point to get outdoors for at
least a total of 30-60 minutes during the brightest portion of the day.
Sleep in a dark room. Even the slightest bit of light in your bedroom can disrupt
your bodys clock and your pineal gland's melatonin production. I recommend
covering your windows with drapes or blackout shades, or using an eye mask.
Install a low-wattage yellow, orange, or red light bulb if you need a source of
light for navigation at night. Light in these bandwidths does not shut down
melatonin production in the way that white and blue bandwidth light does. Salt
lamps are handy for this purpose.
Keep the temperature in your bedroom below 70 degrees F. Many people keep
their homes too warm (particularly their upstairs bedrooms). Studies show that the
optimal room temperature for sleep is between 60 to 68 degrees F.
Take a hot bath 90 to 120 minutes before bedtime. This increases your core
body temperature, and when you get out of the bath it abruptly drops, signaling
your body that you are ready to sleep.
Avoid electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your
pineal gland and its melatonin production, and may have other negative biological
effects as well. A gauss meter is required if you want to measure EMF levels in
various areas of your home. Ideally, you should turn off any wireless router while
you are sleeping. You dont need the Internet on while youre asleep.
Use a fitness tracker to track your sleep. Chances are youre not getting nearly
as much sleep as you think, and using a fitness tracker that monitors your sleep
can be a useful tool to help motivate you to get to bed earlier so you can get eight
hours of sleep. When I first started using a fitness tracker, I was striving to get 8
hours of sleep, but my Jawbone UP typically recorded me at 7.5 to 7.75. Part of
the equation too is going to bed earlier, as most of us have to get up at a preset
time.

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The Glorification of Sleep Deprivation

The Importance of Addressing Sleep Apnea

How to Support Your Circadian Rhythm and Sleep

Avoid watching TV or using your computer in the evening, at least an hour

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