The National Sleep Foundation estimates that sleep deprivation costs Americans more than $100 billion every year in lost productivity, sick leave, and property damage. Not having enough sleep, whether it is chronic or acute, causes fatigue, daytime sleepiness, clumsiness and weight loss or weight gain. Most importantly it adversely affects the brain and cognitive functioning.
The body’s alertness, memory, performance, and mood all depend upon getting adequate sleep. This amount of sleep varies from person to person but in general is considered between seven and eight hours per night. Not consistently getting that amount over time can impair your thinking as much as alcohol.
The habitual lack of sleep creates changes in your ability to think and function. It negatively impacts judgment, reaction time and memory. A recent study in the British Medical Journal showed that people who drove after being awake for 17–19 hours performed worse than those with a blood alcohol level of .05 percent. Another study suggested that performance begins to degrade after 16 hours awake, and 21 hours awake was equivalent to a blood alcohol content of .08 percent, which is the blood alcohol limit for drunk driving in the U.S.
Chronic sleep deprivation is the lack of sleep that is long lasting or recurrent. Lapses in memory and attention build up over time with chronic sleep deprivation. This lapse is further compounded since it is insidious; people rate themselves less impaired than they actually are. These evaluations often lead to false conclusions about the ability to perform tasks that require constant attention. The National Highway Traffic Safety Administration estimates that 100,000 car crashes are caused by drowsiness every year—a drowsiness most people behind the wheel deny.
Fatigue related human error can be devastating. Due partially to pilot fatigue, the FAA is reviewing its pilot rest policy as a reaction to the February 2009 crash of a regional jet in Buffalo, NY which killed 50 people. A 2004 study also found medical residents with less than four hours of sleep a night made more than twice as many errors as residents who slept for more than seven hours a night. Additionally, you are more likely to have health problems such as high blood pressure, cardiovascular disease, and depression.
Some tips for preventing sleep deprivation:
• Take time for sleep. This should have the highest priority in your schedule. Your physical and mental recovery is dependent upon it.
• Build a sleep regime. This includes a regular sleep schedule, a healthy diet and exercise program, avoiding late afternoon caffeine and drinking alcohol above moderation.
• If your sleep deprivation is chronic, seek help with a physician. Most sleep disorders can be controlled once diagnosed.
• One night of recovery sleep can reverse adverse effects of total sleep deprivation. Recovery sleep is more efficient than normal sleep with increased amounts of deep and REM sleep.
Monday, January 31, 2011
Saturday, January 29, 2011
Jet Lag--Wrestling with Fatigue
I have just returned from an eleven-day trip to the Far East. Within those eleven days, I crossed times zones 28 times. Needless to say, my mind and body felt the wear and tear. On this trip, I monitored that wear carefully by using my Zeo system. What I found was enlightening and I will share it with you.
Jet lag, medically referred to as desynchronosis, is a physiological condition that results from alterations to the body's circadian rhythms. It results from rapid long-distance transmeridian (east–west or west–east) travel. The common symptoms include disorientation, irritability, fatigue, swollen limbs and eyes, headaches, cold-like symptoms, and irregular bowels. In essence, your body struggles to adjust to the exhaustion created by rapidly crossing time zones.
This trip started out with a late night flight to Portland Oregon from Atlanta Georgia. A four-hour flight that crossed three time zones in a westerly manner. I "gained" time but went to bed "early" and also awoke at 5 a.m. PST. This is normal behavior for westward travelers--early evening sleepiness and predawn awakening. In fact, the adjustment in sleep going from east to west is much easier than going in the opposite direction.
My Zeo recorded the first night's sleep as above average. I went to the gym early that morning and felt strong on my seven-mile treadmill run. That afternoon, I flew to Tokyo crossing ten time zones and arrived at the hotel around 6 pm. We had crossed the International Date Line and had "lost a day." I was tired, but not exhausted and was able to adjust to the new time rapidly and slept well for the next week.
Then the trip home. Leaving Tokyo at 3:30 in the afternoon, we arrived in Portland at 7:30 in the morning and were at the hotel by 9 a.m. My mind was in a fog and my body felt very sluggish. I went to bed and only slept 4 hours with a Zeo rating of 50 (very low for me). I got up and tried to get back to normal, but my body was fighting me. I ate dinner (I recommend Cassidy’s in Portland) and went to sleep early since my wake up call was at 4 a.m. My Zeo score was 29 that night after seven hours of sleep with hardly any deep sleep (remember- deep sleep is where your physical body recovers).
I flew back to Atlanta and arrived in the afternoon; by the time I got home, I was feeling the full power of jet lag. I did not feel like eating or, in fact, doing anything but laying around. I watched TV mindlessly then went to bed. I slept until I woke up 9 hours later with a ZQ score of 99. Most of it was in REM sleep and that tells me my mind needed the rest and recovery. My deep sleep was also above average for me. When I awoke, I felt somewhat back to normal.
Today, I am going for a long run to get back on track and will pay close attention to what I eat and how I rest. Even though jet lag is a hindrance to performance, it can be managed but not eliminated. I carefully followed a new protocol while on this trip; I ate high nutrition food, got plenty of exercise, did not drink alcohol, and tried to get seven to eight hours of sleep a night. For the most part, it worked and my recovery seems better than it has been in the past.
Some simple tips I have learned to help with jet lag:
• Drink plenty of water while on the plane (the cabin of most planes have the humidity level of the Sahara Dessert); ask the flight attendants for extras
• I add Nuun tablets to my water to help with the electrolytes--they seem to help
• Stay away for excessive caffeine and alcohol while flying
• On the plane, get out of your seat and stretch and walk (it keeps the blood flowing)
• Wear loose fitting clothes and shoes; bring a neck pillow, earplugs and a blindfold (I promise you that they help big time)
• Don't use sleeping pills: A report in England's Lancet medical journal blames 18 percent of long-haul deaths on blood clots to the lungs—and sleeping pills induce a comatose state with little natural body movement (thus reducing circulation, thus increasing the chance of clotting)
• Reset your clock to the new time when you push from the gate
• Daylight resets your body clock; get outside when you arrive at your new Destination (if you travel eastward, seek bright light in the morning. For westward travel, bright light in the afternoon helps)
• The best flights are those that arrive in the early evening and allow you to stay up until 10 p.m
• Upon landing, eat and sleep on the new schedule
• Allow one day for each hour of time zone change for recovery
There are no magic remedies or pills to take; jet lag is the body's reaction to sudden and dramatic shifts in its sleep schedule. The bottom line to managing it is to take good care of yourself. Get plenty of exercise, sleep, stay hydrated and stay sober before, during and after the flight. Properly handled, it won't interfere with your travels too much.
Jet lag, medically referred to as desynchronosis, is a physiological condition that results from alterations to the body's circadian rhythms. It results from rapid long-distance transmeridian (east–west or west–east) travel. The common symptoms include disorientation, irritability, fatigue, swollen limbs and eyes, headaches, cold-like symptoms, and irregular bowels. In essence, your body struggles to adjust to the exhaustion created by rapidly crossing time zones.
This trip started out with a late night flight to Portland Oregon from Atlanta Georgia. A four-hour flight that crossed three time zones in a westerly manner. I "gained" time but went to bed "early" and also awoke at 5 a.m. PST. This is normal behavior for westward travelers--early evening sleepiness and predawn awakening. In fact, the adjustment in sleep going from east to west is much easier than going in the opposite direction.
My Zeo recorded the first night's sleep as above average. I went to the gym early that morning and felt strong on my seven-mile treadmill run. That afternoon, I flew to Tokyo crossing ten time zones and arrived at the hotel around 6 pm. We had crossed the International Date Line and had "lost a day." I was tired, but not exhausted and was able to adjust to the new time rapidly and slept well for the next week.
Then the trip home. Leaving Tokyo at 3:30 in the afternoon, we arrived in Portland at 7:30 in the morning and were at the hotel by 9 a.m. My mind was in a fog and my body felt very sluggish. I went to bed and only slept 4 hours with a Zeo rating of 50 (very low for me). I got up and tried to get back to normal, but my body was fighting me. I ate dinner (I recommend Cassidy’s in Portland) and went to sleep early since my wake up call was at 4 a.m. My Zeo score was 29 that night after seven hours of sleep with hardly any deep sleep (remember- deep sleep is where your physical body recovers).
I flew back to Atlanta and arrived in the afternoon; by the time I got home, I was feeling the full power of jet lag. I did not feel like eating or, in fact, doing anything but laying around. I watched TV mindlessly then went to bed. I slept until I woke up 9 hours later with a ZQ score of 99. Most of it was in REM sleep and that tells me my mind needed the rest and recovery. My deep sleep was also above average for me. When I awoke, I felt somewhat back to normal.
Today, I am going for a long run to get back on track and will pay close attention to what I eat and how I rest. Even though jet lag is a hindrance to performance, it can be managed but not eliminated. I carefully followed a new protocol while on this trip; I ate high nutrition food, got plenty of exercise, did not drink alcohol, and tried to get seven to eight hours of sleep a night. For the most part, it worked and my recovery seems better than it has been in the past.
Some simple tips I have learned to help with jet lag:
• Drink plenty of water while on the plane (the cabin of most planes have the humidity level of the Sahara Dessert); ask the flight attendants for extras
• I add Nuun tablets to my water to help with the electrolytes--they seem to help
• Stay away for excessive caffeine and alcohol while flying
• On the plane, get out of your seat and stretch and walk (it keeps the blood flowing)
• Wear loose fitting clothes and shoes; bring a neck pillow, earplugs and a blindfold (I promise you that they help big time)
• Don't use sleeping pills: A report in England's Lancet medical journal blames 18 percent of long-haul deaths on blood clots to the lungs—and sleeping pills induce a comatose state with little natural body movement (thus reducing circulation, thus increasing the chance of clotting)
• Reset your clock to the new time when you push from the gate
• Daylight resets your body clock; get outside when you arrive at your new Destination (if you travel eastward, seek bright light in the morning. For westward travel, bright light in the afternoon helps)
• The best flights are those that arrive in the early evening and allow you to stay up until 10 p.m
• Upon landing, eat and sleep on the new schedule
• Allow one day for each hour of time zone change for recovery
There are no magic remedies or pills to take; jet lag is the body's reaction to sudden and dramatic shifts in its sleep schedule. The bottom line to managing it is to take good care of yourself. Get plenty of exercise, sleep, stay hydrated and stay sober before, during and after the flight. Properly handled, it won't interfere with your travels too much.
Friday, January 21, 2011
Alcohol and Sleep
I so often hear people say an alcoholic drink helps them sleep—especially when I am on the road and away from home. How true is that assertion and is it backed by evidence? The answer seems to point in the opposite direction and indicates that alcohol can induce sleep, but prevents people from getting a full night’s sleep. Like all things, moderation is the key.
Studies show that up to 15% of the adult American population uses alcohol to help them fall asleep; this habit can actually rob your body of deep, restful sleep required for good health. Sleep is fragmented as the alcohol is metabolized into glucose and the body reacts to the added sugar; your body further reacts to dehydration and diuretic effects. These reactions occur after a few hours of going to bed as a result of the initial drowsiness caused by alcohol consumption. What at first puts you to sleep now wakes you up.
Even though the alcohol consumed in one drink takes only an hour to metabolize, the effects last much longer. Evidence shows that alcohol produces long-lasting changes in the body’s ability to regulate sleep; these changes include sleep apnea and snoring. Further, depending on the amount of alcohol consumed and the amount of sleep disruption, the morning-after-feel tends to show a lack of mental agility and a poor physical appearance. With regular alcohol use to induce sleep, sleep problems and daytime fatigue can become persistent.
Some tips on preventing alcohol induced sleep problems:
o Skip late night last call; stop drinking three hours before bedtime
o Drink in moderation; one or two drinks at the most
o Limit yourself to one drink per hour
o No late nights—night-owl drinking further adds to sleep deprivation
o Alternate one drink with one glass of water to prevent dehydration
o Be honest with yourself—does alcohol really solve your sleep problems?
In summary, alcohol is not the sandman’s elixir many hope it to be; if you are looking for a good night’s sleep, maybe we should skip the booze.
Studies show that up to 15% of the adult American population uses alcohol to help them fall asleep; this habit can actually rob your body of deep, restful sleep required for good health. Sleep is fragmented as the alcohol is metabolized into glucose and the body reacts to the added sugar; your body further reacts to dehydration and diuretic effects. These reactions occur after a few hours of going to bed as a result of the initial drowsiness caused by alcohol consumption. What at first puts you to sleep now wakes you up.
Even though the alcohol consumed in one drink takes only an hour to metabolize, the effects last much longer. Evidence shows that alcohol produces long-lasting changes in the body’s ability to regulate sleep; these changes include sleep apnea and snoring. Further, depending on the amount of alcohol consumed and the amount of sleep disruption, the morning-after-feel tends to show a lack of mental agility and a poor physical appearance. With regular alcohol use to induce sleep, sleep problems and daytime fatigue can become persistent.
Some tips on preventing alcohol induced sleep problems:
o Skip late night last call; stop drinking three hours before bedtime
o Drink in moderation; one or two drinks at the most
o Limit yourself to one drink per hour
o No late nights—night-owl drinking further adds to sleep deprivation
o Alternate one drink with one glass of water to prevent dehydration
o Be honest with yourself—does alcohol really solve your sleep problems?
In summary, alcohol is not the sandman’s elixir many hope it to be; if you are looking for a good night’s sleep, maybe we should skip the booze.
Monday, January 17, 2011
Changes in Sleep Habits: How to Relax
It has been a little over a week since I started my action plan to get better sleep. For the most part, my monitor indicates that I sleep better than most men my age. However, I have yet to use it while traveling; the indices captured while on the road will be more indicative of my overall sleep habits. That will happen over the next few weeks as I travel to the Far East.
One of the main things that I am focusing on now is relaxing before bed. Like many people, I often lie in bed and worry about things like work, people, finances, and things out of my control; in essence, I can't turn of my mind when it is time to call it a day.
Relaxing your mind is an important part of sleep fitness. According to sleep experts, a racing mind is a chief sleep stealer. When you can't let go of worry and stress, sleep is often disrupted throughout the night. In fact, stress causes tension; this tension, or hyperarousal, in turn causes the body to produce the hormone cortisol. Cortisol increases alertness and leads to less sleep.
Physical discomfort (i.e., muscles aches from workouts, headaches, and tossing and turning) also robs sleep. Physical stress makes it hard to fall asleep and also makes it hard to relax your mind. It is important to be able to both relax mentally and physically before bedtime.
So to relax and unwind, Zeo (www.MyZeo.com) has produced audio tracks designed to help relax my mind and body. There is an emphasis on deep breathing and muscle relaxation. However, I have found that Dr. Kimeron Hardin's recording "Drifting into Sleep" (an MP3 download from Amazon) has been very helpful. Shutting down my mind and relaxing my body at bedtime is a new healthy habit to build. It will take some time, like any new habit, to become a part of me. But, in the long run, it will be well worth it.
There are other approaches to relaxation. Some people use a "worry journal" to write down their worries. This seems to help in letting the worries go. By writing out all of your concerns at bedtime, a catharsis happens and your mind is relieved of the anxiety. Plus, now you have your concerns on paper and they can be addressed at an appropriate time.
A hot bath before bedtime also works. It relaxes your muscles and tells your body it is time to sleep. How? When you fall asleep, your body's core temperature drops. By cooling down after a hot bath, your body gives your mind a signal similar to the one it receives as you fall asleep--tricky!
Counting backwards from 300 by 3's seems to help. It works because it causes your mind to focus on the subtraction and forget about other things. It is particularly effective if you wake up and can't go back to sleep. Meditation and prayer also helps unwind the mind and also works when you wake up in the middle of the night. And, finally, stretching or yoga can help relax stiff muscles; however, it is advised to perform only light stretches along with deep breathing.
As I progress further in this quest for better sleep and renewal, I will keep you updated on what I find to be helpful. I have already inspired several people with this plan--it is a bigger concern than I thought for many. I hope I can help out.
One of the main things that I am focusing on now is relaxing before bed. Like many people, I often lie in bed and worry about things like work, people, finances, and things out of my control; in essence, I can't turn of my mind when it is time to call it a day.
Relaxing your mind is an important part of sleep fitness. According to sleep experts, a racing mind is a chief sleep stealer. When you can't let go of worry and stress, sleep is often disrupted throughout the night. In fact, stress causes tension; this tension, or hyperarousal, in turn causes the body to produce the hormone cortisol. Cortisol increases alertness and leads to less sleep.
Physical discomfort (i.e., muscles aches from workouts, headaches, and tossing and turning) also robs sleep. Physical stress makes it hard to fall asleep and also makes it hard to relax your mind. It is important to be able to both relax mentally and physically before bedtime.
So to relax and unwind, Zeo (www.MyZeo.com) has produced audio tracks designed to help relax my mind and body. There is an emphasis on deep breathing and muscle relaxation. However, I have found that Dr. Kimeron Hardin's recording "Drifting into Sleep" (an MP3 download from Amazon) has been very helpful. Shutting down my mind and relaxing my body at bedtime is a new healthy habit to build. It will take some time, like any new habit, to become a part of me. But, in the long run, it will be well worth it.
There are other approaches to relaxation. Some people use a "worry journal" to write down their worries. This seems to help in letting the worries go. By writing out all of your concerns at bedtime, a catharsis happens and your mind is relieved of the anxiety. Plus, now you have your concerns on paper and they can be addressed at an appropriate time.
A hot bath before bedtime also works. It relaxes your muscles and tells your body it is time to sleep. How? When you fall asleep, your body's core temperature drops. By cooling down after a hot bath, your body gives your mind a signal similar to the one it receives as you fall asleep--tricky!
Counting backwards from 300 by 3's seems to help. It works because it causes your mind to focus on the subtraction and forget about other things. It is particularly effective if you wake up and can't go back to sleep. Meditation and prayer also helps unwind the mind and also works when you wake up in the middle of the night. And, finally, stretching or yoga can help relax stiff muscles; however, it is advised to perform only light stretches along with deep breathing.
As I progress further in this quest for better sleep and renewal, I will keep you updated on what I find to be helpful. I have already inspired several people with this plan--it is a bigger concern than I thought for many. I hope I can help out.
Thursday, January 13, 2011
Life Style Change: Sleep
Recently, I had a physical setback due to stress. Some of that stress was from a lack of sleep. My job as an international airline pilot does not lend itself to consistent nighttime sleep. As a result of irregular sleep patterns, my body felt the results and illness developed. I was determined not to let it happen again.
In my effort to improve the way I do things, I look for small changes that make big results. Sleep is an area that I needed to address and I have sought to improve it. To help me analyze my sleep patterns, I have turned to Zeo (www.myZeo.com). In short, Zeo is composed of a lightweight wireless headband, a bedside display, a set of online analytical tools, and an email-based personalized coaching program. I have used it for about a week now, and have started to understand the importance of sleep and the need for lifestyle adjustment.
As I have learned, sleep is broken into four phases: wake, deep, REM, and light. I will focus on several areas, but most importantly getting more restorative sleep. Restorative sleep consists of deep and REM. This sleep rejuvenates body functions like muscle growth, protein synthesis, tissue repair, and cognitive abilities. These types of repairs are important to all of us, but as a triathlete competing at the ironman level, it is paramount to me.
Deep sleep is when our brain waves become slow and large and our blood pressure and breathing decrease. It is here where physical healing takes place with the release of growth hormones and the immune system strengthens and heals itself. Research shows that this is probably the most important phase of sleep and lack of it can be devastating.
REM (Rapid Eye Movement) is an active stage of sleep where dreams occur. Amazingly enough, we function in this stage as if we were awake, but our muscles are shut down. REM is vital for memory formation and storage and emotional well being. It further helps with the learning of new skills.
Deep sleep occurs during the first third of the night and REM during the last third. The importance of consistent sleep patterns (i.e., going to bed and awaking at the same time) needs to be underscored for a healthy life style. Other factors that play on restorative sleep are caffeine and alcohol consumption. I am in my second week of “adjustment”; I have given up alcohol and restricted myself to one cup of morning coffee. I have also used the services of Bioletics (www.bioletics.com) to help improve my physical wellness; I will write more on Bioletics later.
As my next triathlon approaches, my training time increases as does the physical stress on my body. It is a balancing act to stay physically fit and healthy along with life’s other important duties. Balance is the key. Over the course of the next few months, I will update my progress. For now, I can say that I feel a big difference from the Bioletics recommendations and, I look forward to the recommendations made by Zeo. Small changes can make a big difference.
In my effort to improve the way I do things, I look for small changes that make big results. Sleep is an area that I needed to address and I have sought to improve it. To help me analyze my sleep patterns, I have turned to Zeo (www.myZeo.com). In short, Zeo is composed of a lightweight wireless headband, a bedside display, a set of online analytical tools, and an email-based personalized coaching program. I have used it for about a week now, and have started to understand the importance of sleep and the need for lifestyle adjustment.
As I have learned, sleep is broken into four phases: wake, deep, REM, and light. I will focus on several areas, but most importantly getting more restorative sleep. Restorative sleep consists of deep and REM. This sleep rejuvenates body functions like muscle growth, protein synthesis, tissue repair, and cognitive abilities. These types of repairs are important to all of us, but as a triathlete competing at the ironman level, it is paramount to me.
Deep sleep is when our brain waves become slow and large and our blood pressure and breathing decrease. It is here where physical healing takes place with the release of growth hormones and the immune system strengthens and heals itself. Research shows that this is probably the most important phase of sleep and lack of it can be devastating.
REM (Rapid Eye Movement) is an active stage of sleep where dreams occur. Amazingly enough, we function in this stage as if we were awake, but our muscles are shut down. REM is vital for memory formation and storage and emotional well being. It further helps with the learning of new skills.
Deep sleep occurs during the first third of the night and REM during the last third. The importance of consistent sleep patterns (i.e., going to bed and awaking at the same time) needs to be underscored for a healthy life style. Other factors that play on restorative sleep are caffeine and alcohol consumption. I am in my second week of “adjustment”; I have given up alcohol and restricted myself to one cup of morning coffee. I have also used the services of Bioletics (www.bioletics.com) to help improve my physical wellness; I will write more on Bioletics later.
As my next triathlon approaches, my training time increases as does the physical stress on my body. It is a balancing act to stay physically fit and healthy along with life’s other important duties. Balance is the key. Over the course of the next few months, I will update my progress. For now, I can say that I feel a big difference from the Bioletics recommendations and, I look forward to the recommendations made by Zeo. Small changes can make a big difference.
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