Filed under: Sleep
Misinformation abounds regarding ideal nap lengths for optimal cognitive performance. You need sleep to function at your best. If you do not get the recommended seven to eight hours of sleep a night, then napping can help. Learn more in HPRC’s Answer, “Nap to be at Your Best Mentally.”
The amount of sleep a person gets prior to the age of 11 has been associated with adult body weight. A 2008 study in the Journal of Pediatrics of 1037 individuals found that shorter sleep times at age 5, 7, 9, and 11 were associated with higher Body Mass Index (BMI) at age 32. This relationship does not depend on BMI as a child, socioeconomic status, TV watching, adult physical activity and smoking, and BMI of a person’s parents.
Soldier 360° is a resilience program being implemented by the Army for Warfighters who have combat experience and their families. In fact, Warfighters take the second half of the two-week class with their spouses, while childcare is provided for those who need it. It’s aimed at non-commissioned officers who are nominated by their commanders. The course provides Warfighters with information and strategies on stress management, anger management, relaxation, health, communication, conflict resolution, nutrition, sleep, combat stress, and management of non-optimal behaviors. It also teaches physical fitness, yoga, meditation, conditioning, injury prevention, and pain management. The program combines financial counseling with Military and Family Life Consultant Program counselors, acupuncturists, physicians, and a myriad of others. Read another article from Army.mil for more information.
According to a recent article in the Morbidity and Mortality Weekly Report, the National Sleep Foundation reported that more than one-third of adults in the United States are not sleeping enough, and inadequate sleep impairs daily tasks. Compared to those who reported sleeping 7-8 hours regularly, those who slept less than 7 hours reported significantly more trouble performing the daily tasks such as:
- Ability to concentrate
- Working on a hobby
- Driving or taking public transport
- Taking care of financial matters
- Performing at work.
If you need an alarm clock to wake up in the morning, then it’s possible you’re not getting enough sleep. The optimum amount of sleep needed varies from person to person, and how much you need may change over time. Sleep loss increases your risk for high blood pressure, diabetes, heart disease, and weight gain. When you can wake up feeling refreshed and without an alarm clock, you know you have gotten enough sleep! Check out these resources for more details:
Lazy Cakes Relaxation Brownies claim to “have relaxation built into every bite.” One brownie (half is the recommended serving size) contains 3 mg of melatonin, a hormone made by the body but also available as a supplement that is often used to treat sleep disorders and jet lag. Selling these brownies as a dietary supplement allows the manufacturer to avoid FDA regulation for foods and beverages. The label warns consumers not to drive or operate heavy machinery and to consult your physician if you are taking medication or are pregnant or nursing; it also says the product is recommended for adults only. Buyers beware…this is no typical brownie.
According to the National Sleep Foundation’s (NSF) latest poll, our electronic gadgets may be preventing us from getting adequate sleep. Common behaviors such as computer use, texting, and watching television are associated not only with less sleep but with lower quality sleep. One recommendation from NSF: “Create a cool, comfortable sleeping environment that is free of distractions. If you're finding that entertainment or work-related communications are creating anxiety, remove these distractions from your bedroom.” For the full report of the poll, visit NSF’s Annual 2011 Report Homepage: Technology and Use and Sleep.
The amount of the time spent sleeping is decreasing: the average amount of sleep reported for middle-aged people in the late 1050s—around eight to nine hours—has decreased in recent times to about seven or eight hours. And the number of individuals who sleep less than six hours each night has significantly increased. These changes in sleep patterns may be indicative of sleep deprivation in society at large. This is not surprising, as the modern society seems to offer twice as much work (on the job, at home, etc.) and half as much time to complete it. Consequently, we are awake for extended periods of time, thus reducing the amount of time we spend sleeping.
However, we all know that sleep is essential! Sleep is vital to restore and renew many body systems; and sleep deprivation may result in poor performance, increased sleepiness, reduced alertness, delayed response time, difficulty maintaining attention, decreased positive mood, and increased long-term health risks. Some research studies have even shown that sleep deprivation is associated with increased risk of death.
So adequate sleep is vital for everyone to optimally perform the activities of daily living. But you may wonder, “How can I determine how much sleep I need to function at my best?” Dr. Michael Bonnet, director of the Sleep Laboratory at the Dayton. Ohio, Department of Veterans Affairs Medical Center provides a very simple but practical test you can use to determine how much sleep you need. According to him, if you need an alarm clock to wake up, try going to bed a little earlier the following night (e.g., 15 minutes earlier). If you still need an alarm clock to wake up the next morning, push your bedtime a little earlier again (i.e., another 15 minutes). Continue doing this until you no longer need an alarm to wake up.
I actually tried this test and found out I was not the “night owl” I thought I was. It looks like I function at my best if I retire for the night a couple of hours earlier than I used to. Sleep is important! It significantly affects your performance, health, and quality of life. And it is especially important to Warfighters, who can rarely get enough when deployed. So in addition to a healthy diet and regular exercise, try to get enough sleep each night whenever your situation makes it possible.
Source: National Sleep Foundation
For a warfighter, sleep can be just as important to the mission as having enough food, water and ammunition. Realwarriors.net has a great piece on the common myths about sleep and six tips to improve sleep habits while settling into a new routine away from home.
According to researchers at Northwestern University, regular exercise may improve your sleep quality and mood. They studied two groups: one that exercised four times per week for 16 weeks, and one that took part in recreational and educational activities but did not exercise. Participants who exercised reported that their sleep quality improved. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime. Sleep is important to good health, so stay physically active to improve your sleep quality and mood! Read HealthDay News for more details.