Brain link. Each brain is believed to have an optimum requirement for the amount of sleep it needs during each 24-hour period of time. Yes, many brains attempt to get by on less than optimal amounts of sleep. Studies have shown, however, that the loss of just one hour of sleep per night can shorten your life span. Optimum sleep is essential for healthy memory functions. Unfortunately, lack of sleep can drain brain-body energy, interfere with effective decision-making and problem-solving, increase the risk for mistakes and accidents, suppress brain/body immune system functions, trigger weight gain, increase irritability, accelerate the aging process, and lead to dementia. Unfortunately, sleep deprivation is pandemic. An estimated 80% of the world’s population needs an alarm clock to wake up. If you need the help of an alarm clock to wake up at the start of your day, you are likely sleep deprived. Contributing factors for sleep deprivation likely link with the invention of electric lights and electronics, which can cause a mismatch between the biology of the brain’s circadian rhythm clock and technology.
Sleep is independently linked with longevity. —Institute of Natural Resources (INR)
Human sleep can be defined as a quiet and partially conscious state. It is a reversible state from which you can be aroused by stimulation, albeit sometimes with difficulty. This is because sensitivity to environmental stimuli (sounds, smells, light, and physical sensations) is lowered but not completely blocked, as happens in a coma.
The process of sleep is extremely complicated. It requires a delicate interaction between the “sleep on” cells that block RAS activation and the RAS itself that stimulates the neocortex into wakefulness. Adding to all this is necessary collaboration with the circadian rhythm clock located in the hypothalamus.
Our reverence for workaholism has produced corporate leaders who believe they don’t need sleep, and neither should anyone else . —Stanley Coren, PhD “The Left Hander Syndrome”
On average, human beings will spend approximately one third of their lives sleeping, which helps them be productive during the remaining two thirds. Adequate sleep is critical for mental and physical health, and for the management of emotions. Lack of sufficient sleep does not simply create bags under your eyes; it has been shown to increase your level of anger.
Studies have shown that the loss of one hour of sleep per night can shorten your lifespan. Sleep is independently linked with longevity. Individuals may be living a healthy lifestyle in many ways. However, if they are sleep deprived, that can shorten their lifespan.
The reward of sleep is often recognized by its absence. —Robert Ornstein, PhD & David Sobel, MD
Melatonin is a hormone that impacts sleep and helps regulate biological rhythms. Light from any source slows the release of melatonin from the pineal gland and can keep the brain alert. An hour before bedtime, turn off all blue-light-emitting diodes (LEDs)—unless you wear special glasses that block the blue light from entering your eyes. Any type of light (especially blue light) suppresses melatonin production and increases alertness. Suppressing melatonin is exactly what you do not want when you need sleep.
Some teenagers can experience a sleep-phase delay. Compared with many children and adults, their teenage melatonin levels naturally rise later at night. The adolescents feel alert later, making it difficult to fall asleep before eleven o’clock—or even midnight. Sleep deprivation, compounded by early school start-times, can negatively influence quality of life in general and learning in particular. Keep lights dim as bedtime approaches. Turn off electronics an hour before bedtime (or wear special glasses to block LED light), and view, read, or listen to calming programming. Exposure to bright light as soon as possible in the morning may be helpful.
Sleep is the golden chain that binds health and our bodies together. ―Thomas Dekker
View the Educational video #4. If possible, stand and walk in place for at least a portion of the video to increase blood flow to your brain.
Rest when you are weary. Refresh and renew yourself, your body, mind, and your spirit. ―Ralph S. Marston, Jr. “The Daily Motivator”
The process of sleep is extremely complicated. It requires a delicate interaction between the sleep-on cells that block the Reticular Activating System and the RAS itself that stimulates the neocortex into wakefulness. There has been a marked decrease in sleep and rest within the past 30 years. Estimates are that the loss of one hour of sleep per night can shorten your life span.
Giulio Tononi, MD, PhD, of the University of Wisconsin-Madison, led a sleep study using rats. During the sleep-deprivation period, the rats were trained to perform a task that involved reaching for a sugar pellet. A rat’s likelihood of success dropped by nearly 38% when neurons anywhere in the motor cortex turned off within a split second before a rat tried to reach for a sugar pellet. When the rats were kept awake, neurons in the thinking part of the animals’ brain kept taking catnaps—at random. As expected, the overall number of such misses increased significantly with prolonged wakefulness.
The best bridge between despair and hope is a good night’s sleep. —E. Joseph Cossman
Studies by Doctors Erin Hanlon and Eve Van Cauter at the University of Chicago found that study participants with sufficient sleep who were exposed to junk food were able to control some aspects of their natural responses. When sleep deprived, however, one’s hedonic drive for certain foods gets stronger and an ability to resist them becomes impaired. Therefore, you are highly likely to eat more than when you are well rested.
It turns out that sleep deprivation has effects in the body similar to activation of the endocannabinoid (eCB) system, which helps the brain to regulate appetite and energy levels. This system is well-known for being activated by chemicals found in marijuana. The eCB system impacts the brain’s motivation and reward circuits and can spark a desire for tasty foods.
Sleep has a powerful role to play in our brain health. It is essential for the body to rest, but even more important for the brain to declutter. At night, our brains process the events of the day, put memories into long-term storage, and also make room for new learning to be possible the following day. ―Alex Dimitriu, MD
A few tips about sleep follow.
An exhausted mind is rarely as creative and productive as when well rested. Studies have shown that unfortunately, an individual with an exhausted mind is relatively unaware of this and believes the brain is still functioning very well. —Arlene R. Taylor, PhD
The effects of drowsy driving are more severe than most people realize. When you are awake for more than 18 hours, the effect on your body is the same as if you had a Blood Alcohol Content (BAC) of 0.05%. According to the CDC, after being awake for 24 hours, it’s similar to having a BAC of 0.10% which far exceeds the legal limit in all states. Considering that the legal BAC limit is 0.08% (in California), drowsy driving is similar to drunk driving.
Some states have also passed a “not-a-drop” law, meaning that any driver under the age of 21 is considered intoxicated with any measurable amount of alcohol (BAC above 0.00%).
Approximately one in three adults in the US experience insufficient levels of sleep and rest each day. Studies have shown that American drivers appear to know that driving while drowsy is wrong. However, less than 30% believed that drivers actually drive tired, even though 24% freely admit to falling asleep behind the wheel. According to AAA, approximately 17.6% of car crashes involved drowsy driving in 2021.
It is disquieting to learn that vehicular accidents caused by drowsy driving exceed those caused by alcohol and drugs combined. ―Matthew Walker, PhD “Why We Sleep”
When drowsy the brain is not alert and sharp, which can contribute to serious vehicle crashes. The brain slows down from fatigue due to lack of sleep. Following are examples of the impact of lack of sleep to the brain.
A new report has discovered that medical errors are the third-leading cause of death among Americans after heart attacks and cancer. Sleeplessness undoubtedly plays a role in those lives lost. —Matthew Walker, PhD “Why We Sleep”
Sleep matters to your health. A lack of quality sleep that your brain needs can make almost any illness worse and increase the risk of developing anxiety disorders and depressive disorders. It disrupts the brain-body balance or homeostasis by interfering with metabolism—the set of life-sustaining processes such as converting food into energy.
During sleep, your respiration (breathing), blood pressure, and heart rate continue as usual while other non-critical functions are suppressed; unless you eat just before going to bed, which keeps your digestive system working for several hours.
Sleep is an investment in the energy you need to be effective tomorrow. —Tom Roth
Side or lateral-sleeping position is the most common and appears to have some benefits. Sleeping on one’s left side, for example:
1) May help to clear brain waste products more efficiently from the brain
2) Maximizes circulation for mother and fetus, especially during 3 rd trimester
3) May lessen gastric reflux
4) May help to reduce snoring
On the other hand, those with congestive heart failure tend to do better sleeping on their right side.
Finish each day before you begin the next and interpose a solid wall of sleep between the two. This you cannot do without temperance. ―Ralph Waldo Emerson
Sleep is essential for all healthy memory functions. Another way to put it is that all cognitive memory functions are negatively impacted in some way by sleep deprivation. This includes declarative (semantic and episodic) memory, along with implicit (non- declarative) memory, and intelligent or creative memory. When awake and exposed to added information, the brain shoves what it learns into short-term memory banks.
During sleep, information placed in short-term memory during the awake time that you want to save or that the brain deems important is consolidated, i.e., transferred to long- term memory. Lack of sleep interferes with this process. It can also impact the ability of your brain’s search engine, the hippocampus, to recall and retrieve information previously placed into long-term memory.
The reasons we can’t sleep at night are usually the same reasons we don’t truly live during the day. —Michael Xavier
Think of the hippocampus (the brain’s search engine) as rewinding and replaying what happened during the day for the neocortex to review. During this process and much like a film or video editor, information is either discarded or saved by moving it into long- term storage. Lose sleep and some of that information may never make it into your long-term memory bank.
When you consciously want to retrieve a memory, the hippocampus searches for and (hopefully) locates the information—if it is in long-term memory. Unfortunately, insufficient sleep will interfere with all types of memory functions, sometimes to a point where the brain appears to be developing dementia. If you did not save it on your brain’s flash drive, it is no longer available.
A good laugh and a long sleep are the best cures in the doctor’s book. —Irish Proverb
Listen to Chapter #6 of Just the Facts. If possible, walk around the room while you listen or at least walk in place.
It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. —John Steinbeck
All living creatures on Planet Earth need sleep during each 24-hour period. Sleep may be more essential than food since animals will die from sleep deprivation sooner than from starvation. Your brain does not rest during sleep per se. Hundreds of biological processes continue. Some brain areas are even more active while you are asleep than when you are awake. That is due to their many housekeeping chores that typically require 7-8 hours to accomplish for most adults.
Imagine hiring a cleaning service where the workers routinely leave an hour or two before their shift is over. As they continue to cut their work time short, it does not take long for unfinished tasks to accumulate. Soon the workers are too far behind to catch up. If your sleep is cut short, some of those chores will not get done and—depending on which ones are neglected—will negatively impact you the following day.
The way to a more productive, more inspired, more joyful life is getting enough sleep. —Arianna Huffington
During sleep, the brain often comes up with never-before thought of or even imagined ideas. Sufficient sleep lowers the risk for anxiety, depression, stroke, and psychosis. Just as there are many house-keeping tasks that need to be completed on a regular basis in homes, offices, hospitals, schools, and other buildings, so it is in the human brain. Following are just some of the chores that the brain must accomplish while you sleep.
1) Repair cells in the brain and nervous system
2) Generate and repair immune system cells in the brain’s glymphatic system
3) Replenish neurotransmitters, enzymes, and other chemicals
4) Release hormones for growth and development
5) Regulate appetite and digestive functions
6) Synthesize new chemicals for the brain and the body’s immune system
7) Flush waste from synapses (the space between the neurons) including beta- amyloid proteins that become the plaques of Alzheimer’s Disease
8) Produce neurotrophins, special food to feed the neurons
9) Generates electricity for thinking and energy production and stored as ATP
10) Increase production of glial cells that serve as personal assistants to the neurons. The glials also produce myelin, a type of insulation that is wrapped around neuronal axons to speed transmission of information along the nerve pathways.
11) Much like an editor who views raw movie footage and decides what to keep and what to discard, your brain reviews the past 24 hours and decides what to keep and what to discard.
The best bridge between despair and hope is a good night’s sleep. ―Eli Joseph Cossman “The Ant Farm”
Sleep deprivation is pandemic. Estimates are that 80 million Americans are sleep deprived, meaning their brains are not getting the optimum sleep needed to accomplish required functions. Furthermore, an estimated 80% of the world’s population requires an alarm clock to wake up. A contributing factor likely relates to the invention of electric lights. Prior to the advent of incandescent light, humans reportedly slept 9-10 hours in every 24 hours. The invention of incandescent lighting especially has resulted in a mismatch between biology and technology. No longer do humans go to sleep soon after sundown with perhaps a little candle-burning time. No longer do they awake with the sun. They can be up 24/7 until the brain crashes. Inadequate sleep is deadly.
It is important to avoid confrontations with others if you are sleep deprived—where your fuse will likely be too short. Even the loss of one hour of needed sleep per night can result in creating conflict or being a party to it. —Gail Saltz, MD
Inadequate amounts of sleep have been linked with a staggering number of undesirables. Read the list below and identify any in your life. You may even experience problems that have not yet made it to this list!
1) Daytime sleepiness and inattention
2) Irritability, distractibility, nervousness
3) Increased anxiety, worry, and depression
4) Blurred vision
5) Problems with concentration and memory
6) Learning and/or social behavior problems
7) Low brain-body energy
8) Interference with effective decision-making and problem-solving
9) Increased chance for mistakes and errors
10) Hunger for sugary snacks or favorite foods
11) Development of insulin resistance and diabetes
12) Increased risk of high blood pressure, heart disease, and stroke
13) An increase in symptoms related to Attention Deficit-Hyperactivity Disorder
14) A higher risk of Alzheimer’s and other dementias
15) Chronic inflammation associated with many chronic diseases
16) Prostate cancer
17) Increased risk for illnesses and infections
18) Increased risk being overweight and obese
19) An increase in arguing, fighting, and conflict
20) Increased risk for using tobacco and/or alcohol
21) Increased clumsiness and risk of accidents
22) Decreased ability to manage stress effectively
23) A decrease in libido, sex drive, and even infertility
24) Lowered vaccine effectiveness
25) A decrease in creativity including problem-solving abilities
26) Accelerated rate of aging
27) Increased risk for suicidal thoughts and suicide attempts
Adults 45 years or older who sleep fewer than six hours a night are 200% more likely to have a heart attack or stroke during their lifetime, as compared with those sleeping seven to eight hours a night. ―Matthew Walker, PhD “Why We Sleep”
Ongoing sleeping difficulties can be due to an undiagnosed sleep disorder. According to the Sleep Center of Middle Tennessee, symptoms of an underlying sleep disorder can include any of the following.
1) Loud snoring, gasping, snorting, or choking during sleep
2) Taking longer than 30 minutes to fall asleep each night
3) Waking up too early in the morning
4) Repeated sleep interruptions during the night
Without enough sleep, we all become tall two-year-olds. ―JoJo Jensen
View the short Birds ‘n Brains video. #4. If possible, stand and walk in place for at least part of the video. It may be time to drink a glass of water.
God has made sleep to be a sponge by which to rub out fatigue. A person’s roots are planted in night as in a soil. ―Henry Ward Beecher
1) Go to bed at the same time every night as close to 10:00 pm as possible. Studies have shown that the quality of sleep changes after midnight. Therefore, sleep before midnight may be more restorative. If you work the night shift, try to get a few hours of sleep before you go on duty.
2) Avoid eating anything after 7:00 pm so digestion does not disrupt sleep.
3) Drink a glass of water before going to sleep to keep the brain hydrated and lower a risk of blood clots.
4) Sleep in a cool, dark room, which can help avoid interfering with the production of melatonin. If your room does not have black-out shades/drapes, wear a soft eye shield.
5) Keep all electronics out of the bedroom—unless required to be on-call for your job. Items that can impair quality of sleep include:
6) Due to long-term effects of caffeine, the American Academy of Sleep Medicine recommends avoiding caffeine for at least 6 hours before your bedtime. This includes dark chocolate. The half-life of caffeine—i.e., the time it takes to for a quantity of a substance to be reduced to half the original amount—is between 4-8 hours on average.
7) Be aware that alcohol is not a sleep aid. According to addiction specialist, Dr. Scott Krakower, people who drink alcohol often think their sleep has improved, but it has not. One may fall asleep faster, but alcohol disrupts sleep in the second half of the sleep period and reduces rapid eye movement (REM) or restorative sleep. According to Dr. Irshaad Ebrahim, alcohol can trigger or exacerbate sleep apnea.
8) Avoid rotating shifts, if possible. If you are required to rotate, be extremely careful to get at least the same amount of sleep during the day that you would if you were sleeping at typical night-times.
9) If you have an auditory sensory preference or are a light sleeper and sensitive to sounds, earplugs can be an invaluable personal assistant. Some individuals carry them for use on airplanes or whenever subjected to loud noises—even loud music. This also can help protect their sense of hearing.
Proper sleep has helped me get to where I am today as an athlete, and it is something that I continue to rely on every day. —Tom Brady
Sleep is the interest we have to pay on the capital, which is called in at death, and the higher the rate of interest and the more regularly it is paid, the further the date of redemption is postponed. —Arthur Schopenhauer “The Wisdom of Life”
1. Remember that at 20 hours without sleep, your reaction time is like that of a person with a blood alcohol level of 0.08—the legal limit in the State of California. After 24 hours without sleep, significant brain changes occur related to judgment, impulse control, attention, and visual association—yet the individual believes their brain is functioning fine!
More than 30,000 people in the United States are estimated to die annually in highway accidents, directly attributed to operator fatigue. That means at least 82 people die every day in the USA due to driver fatigue. Family and friends may be happy for you not to add to these statistics!
2. For every period of exhaustion there is a corresponding period of depression that can derail optimum brain function. Exhaustion tends to lower serotonin levels, which may make depression even worse. Depression can challenge you at your points of vulnerability and make it more difficult to be vigilant and aware. For starters, avoid exhaustion. During episodes of fatigue and depression, you are at higher risk for behaviors that you may heartily regret later. Stay in balance. If symptoms persist, get medical assistance right away.
3. Sleep apnea, episodes of breathing that repeatedly stop and start, is considered a serious medical problem. It interferes with the amount of oxygen your brain receives, impacting both brain and body functions. No surprise you may have difficulty staying asleep (insomnia); experience loud snoring (which may cause relationship problems when your partner becomes sleep-deprived); have daytime sleepiness (hypersomnia), waking with a dry mouth and/or a morning headache. If you have any of these symptoms, you may be wise to obtain a medical evaluation.
4. Medical complications that may result from sleep deprivation and lack of sufficient oxygen due to sleep apnea include:
1) Heart problems
2) Diabetes type 2
3) Complications during surgical procedures
4) Non-alcoholic liver problems
5) Metabolic syndrome—a cluster of conditions such as increased blood pressure, high blood sugar levels, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Metabolic syndrome tends to increase a risk of heart disease, stroke, and type 2 diabetes.
You are not healthy unless your sleep is Healthy. —William C. Dement, MD, PhD “The Promise of Sleep”
1. How does your brain react to loss of sleep? What are your symptoms?
If you are short of sleep, avoid high-frustration tasks, saving them for another day. If you do pop off, recognize, and apologize for a low-sleep day. Therefore, it is particularly important to get a good night’s sleep before major events or emotional events. Being indolent is not synonymous with taking diligent care of yourself and honoring your brain’s need for sleep.
2. What is the optimum amount of sleep needed by your brain?
If you have no symptoms of sleep deprivation and wake without an alarm clock, you may be giving your brain what it needs.
In a study of 130,000 men and women ages 40 to 69, sleeping fewer than 6 hours or more than 10 hours was linked with metabolic problems.
1) Women who sleep less than 6 hours per night may have more belly fat. Those who sleep 10 or more hours on a regular basis have a higher risk for metabolic syndrome.
2) Males who sleep less than 6 hours per night are more likely to have bigger waists and metabolic problems. Those who sleep 10 hours or more have a higher risk for metabolic problems and higher triglyceride levels.
In most cases, you can catch up on sleep—if it is not a regular occurrence. Take a 15-20 catch-up nap in the afternoon. Go to bed earlier for a couple of nights. Sleeping late on the weekends can become a habit that leaves you sleep-deprived all week and makes it even more difficult to get up come Monday morning.
3. Have you ever fallen asleep at the wheel of a vehicle?
The National Sleep Foundation reported that half of American adults admit to driving while feeling tired, and about 20% admit to having fallen asleep within the last year.
Plan to avoid driving when sleep deprived. Pull into a rest stop and take a short nap rather than continue driving and risk an accident. Others beside yourself may be injured in an accident.
4. Are you within the recommended weight range for your gender, height, and weight?
Sleep deprivation interferes with the Brain Reward System and hormones that regulate hunger and satiation. When sleep deprived, the urge for specific foods becomes stronger, and your ability to resist them and make good choices tends to be impaired. You are much more likely to snack and/or binge on favorite foods.
In one study, those who had only 4 hours sleep ate 300 more calories the next day. They add up. It takes 3,500 additional calories to gain a pound (2.2 kg). At 300 calories per day, you could gain a pound in 12 days!
5. For those who read Scripture.
1) I will lie down and sleep in peace. —Psalm 4:8
2) Come to me, all you who are weary and burdened, and I will give you rest. —Matthew 11:28-30
3) I lie down and sleep; I wake again, because the Lord sustains me. —Psalm 3:5
4) He grants sleep to those He loves. —Psalm 127:2
5) When you lie down, you will not be afraid; when you lie down, your sleep will be sweet. —Proverbs 3:24
6) The sleep of a laborer is sweet, whether they eat little or much; but as for the rich, their abundance permits them no sleep. —Ecclesiastes 5:12
7) The Lord replied, “My Presence will go with you, and I will give you rest. —Exodus 33:14
Concentrate on Module #4 for at least a week. Reread the Brain Bits, review the Educational Video, relisten to the audio chapter in Just the Facts. It takes the average adult going through the material about four times to really absorb it and turn it into a new behavior. If you want positive results, rushing through the material (just because you can) may not provide the desired outcome.
Use what you are learning about mindset and self-talk, EQ, and exercise to help you plan and implement appropriate sleep habits.
Let thy step be slow and steady, that thou stumble not. —Tokugawa leyasu
