Posted tagged ‘sleep debt’

I’m Dizzy with Sleep Debt

May 31, 2012

So although I’m a sleep expert, unfortunately that doesn’t make me immune to the havoc that life events can wreak on sleep health. My usual healthy 8.3 hour average sleep which leaves me energetic and sharp all day has plummeted to a mere 6.5 hours over the last week. I’m not alarmed, as identifiable events are interfering with my sleep, and I know that once those settle down my sleep will easily bounce back. Today I’m feeling the effects of acute sleep deprivation, a perfect chance for a blog post.

During acute sleep deprivation, people can feel a variety of somatic symptoms, like stomach or head aches. Others may feel dizzy or have difficulty concentrating. And of course there are performance decrements which we’ve discussed previously, and health problems too.

For me, today, the sleep loss is making me feel slightly dizzy, ravenously hungry for sugar (which is more difficult to resist than usual), my eyes feel irritated, and I’ve been making errors like hitting the wrong elevator button, and feel I need to work extra hard to pay attention while driving. My temperature control also seems to be off.

Now 6.5 hours of sleep nightly for 5 nights is not bad for many people. About 30% of American workers report getting less than 6 hours on work nights. What I wonder is whether people who are habitually sleep deprived get accustomed to the feelings of sleep debt, so that it becomes their normal? Granted I’m not a good person to say, both because I spend more time thinking about sleep than average, and because I’m usually well-rested, so can really notice the effects of sleep debt.

Today and the rest of the week I’ll keep my healthy sleep habits in place, and not worry about it, knowing my sleep will get back on track in a day or two. Until then, sugar anyone?

Ahhh . . . 10 hours of Sleep

December 29, 2009

The last two nights I’ve gotten 10 hours of sleep each night, and it’s been fabulous. All day I’ve had lots of energy, a sharp mind, and a sense of humor. All those things a person gets from being well-rested. A quote by Ovid comes to mind “Take rest; a field that has rested gives a bountiful crop.”

A friend asked is it normal to sleep 10 hours? Here’s my answer.

Given how 47% of Americans get less than the recommended amount of sleep each night, it is thought that many people have an accumulated sleep debt. (One expert is said to have estimated the average American has a 50 hour sleep debt).  So sleeping longer once in a while will help.

However, some people are considered “long sleepers.” These are folks who sleep 10 to 12 hours for at least seven nights in a row.  This typically begins in childhood, and over their life they consistently need more than the typical amount of sleep.  Their sleep architecture and stages are normal, and there are no other signs of disorder.  About1.5% of women and  2% of men are long sleepers.  These folks tend to be slightly anxious or depressed.   It is thought that these people are on the high end of the normal continuum of sleep needs.

If you are one of the people who have a chronic sleep debt, or are a long sleeper, either way, get ready for the new year by getting the sleep you need – it will make all the difference!

Dr. Catherine Darley is a naturopathic physician who specializes exclusively in the treatment of sleep disorders using natural medicine.  Learn more at www.naturalsleepmedicine.net.


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