I must say that this morning has been a rough one. I came into work two hours before my first appointment today with the intention of writing two columns. As I sat to type, I lost all thought and inspiration and entered the black hole of “writer’s block.” Days like this are frustrating because I had good intention of powering through my tasks but for some reason I hit a wall. What happened? Let’s be honest, last night I slept terribly and it has completely affected my day. I had one of those frustrating restless nights consisting of little more than tossing and turning. With more than half of the adult American population sleep deprived and reports of sleep deprivation association with everything from weight-gain, heart disease and diabetes, it’s time to revisit the topic.
Let’s first go back to school and review the stages of sleep. I’ll be brief so try and stay awake while you read this OK?
Stage 1 – Stage 1 sleep is light sleep. You experience a drifting in and out of sleep. You can be easily woken up. Your eye movement and body movements slow down. You may experience sudden jerky movement of your legs or other muscles.
Stage 2 - During this stage, eye movement stops and your brain waves become slower. There will also be brief bursts of rapid brain activity called sleep spindles. Around 50 percent of your time sleeping is spent in stage 2.
Stage 3 - Stage 3 is the first stage of deep sleep. The brain waves are a combination of slow waves, known as delta waves, combined with faster waves. During stage 3 sleep it can be very difficult to wake someone up. If you are woken up during this stage, you may feel groggy and disoriented for several minutes. If you wake me up during this stage I promise you I’ll be grumpy.
Stage 4 - Stage 4 sleep is the second stage of deep sleep. In this stage the brain is making the slow delta waves almost exclusively. In this stage it is also very difficult to wake someone up. Both stages of deep sleep are important for feeling refreshed in the morning. If these stages are too short, sleep will not feel satisfying.
REM sleep – Rapid Eye Movement - REM sleep is also the phase of sleep in which you dream and begins about 70 to 90 minutes after you fall asleep. When you enter into REM sleep, your breathing becomes fast, irregular and shallow, heart rate and blood pressure increase, eyes will move rapidly and your muscles become immobile. Researchers do not fully understand REM sleep and dreaming but do know it is important in the creation of long-term memories.
Why is sleep so important?
Immune system. Let’s face it, we’ve all pulled all-nighters studying for exams or working on a big project and then came down with a cold the next day right? That’s no accident - sleep is essential to the immune system. Without adequate sleep, the immune system becomes weak, and the body becomes more vulnerable to infection and disease.
Nervous system. Sleep is also a time of rest and repair to neurons. Neurons are the freeways of the nervous system that carry out both voluntary commands, like moving your arm or tkping on your computer, (I mean typing, that was a joke) and involuntary commands, like the digestive process or breathing (which is important).
Brain, cellular repair, replenishment and growth. With most of our brains working feverously throughout the day (I said most just in case you spend your days eating chips while mindlessly watching cartoons), it would seem that it would need a break right? Recent studies have suggested that sleep may replenish dwindling energy stores that cells need to function, repair cellular damage caused by our busy metabolism, and even grow new nerve cells in the brain (American Psychological Association).
Hormone release. Many hormones are timed to release during sleep or right before sleep. Growth hormones, for example, are released during sleep, vital to growing children but also for restorative processes like muscle repair and metabolism. Two other hormones that have been related to weight control are leptin and ghrelin. Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.
So what's the connection to sleep? "When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food," Breus reported in WebMD.
The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.
Sleep keeps the ticker healthy. Researchers at the University of Chicago report in the Journal of the American Medical Association that too little sleep can promote calcium buildup in the heart arteries, leading to the plaques that can then break apart and cause heart attacks and strokes. Need I say more?
It’s no surprise that Mom had it in our best interest when trying to get us to bed before 9 PM. Sleep has so many benefits that its importance is undeniable. Take a look at the quiz below to see if you’re sleep deprived. If you are, it may be time to re-consider if burning the mid-night oil is as necessary as you think. Heed the advice above, close the curtains tight and get a good nights rest.
Am I Sleep-deprived?
From Power Sleep: The Revolutionary Program that Prepares Your Mind for Peak Performance, by James Maas.
Indicate true or false for the following statements:
• I need an alarm clock in order to wake up at the appropriate time.
• It's a struggle for me to get out of bed in the morning.
• Weekday mornings I hit the snooze button several times to get more sleep.
• I feel tired, irritable and stressed out during the week.
• I have trouble concentrating and remembering.
• I feel slow with critical thinking, problem-solving and being creative.
• I often fall asleep watching TV.
• I often fall asleep after heavy meals or after a low dose of alcohol.
• I often fall asleep while relaxing after dinner.
• I often fall asleep within five minutes of getting into bed.
• I often feel drowsy while driving.
• I often sleep extra hours on weekend mornings.
• I often need a nap to get through the day.
• I have dark circles around my eyes.
Results: Two or more "true" statements may be signs of a sleep problem.
Your Good Night’s Sleep to-do list
• Stick to a schedule
• Exercise regularly, but not closer than 3 hours before bedtime
• Avoid caffeine & nicotine
• Limit alcoholic drinks and avoid a few hours before bed
• Avoid large meals & beverages late at night
• Avoid medicines that delay or disrupt your sleep
• Don’t nap after 3pm
• Relax before bed
• Take a hot bath
• Maintain a good sleep environment
• Make notes of worries and solutions before you go to bed
• Get exposure to the sun
• Don’t force it
• Use a good mattress
• Sleep on good, clean sheets (Egyptian cotton are great!)
• Drink a glass of warm milk. Mild contains tryptophan and may make you drowsy
Tuesday, May 25, 2010
Thursday, May 6, 2010
Your Healthiest Year Yet!
Over the last few months my business partner and I have been reviewing our companies financials, marketing plan, organizational structure and overall feelings about the direction and health of our business. From our discussions we’ve come up with goals and strategies for a successful 2010 by creating specific financial measures and departmental objectives and discussed what we could modify, change, continue or improve for next year. Of course our team has been with us every step of the way and has provided valuable input and support. Each week we have a habit of reviewing our following week’s performance as well as each month and each quarter. As a business owner it’s vital to keep a pulse on our company’s performance as everyone’s livelihood is at stake. Have you figured out why I’m sharing this information with you yet and how it relates to health?
The fact of the matter is that so many of us go through the appropriate steps to ensure our success as an employee, a manager or a business owner. Each day we wake up, shower, and eat breakfast (I hope you eat breakfast...but more importantly I hope you shower!) drive to work (or bike), review our daily dash board, answer emails, communicate with the appropriate authorities and diligently go about our tasks. With time and effort we hope that our months and years of hard work will pay off so we can continue moving forward with life in beautiful San Luis Obispo County. The question I’d like to pose is this; do you have the same strategy when it comes to your health? Do you take time to review your “health performance” throughout the year? Do you also review your blood panels as you do your profit and loss statement? Do you place as much importance on your daily workouts as you do your daily performance at work? Have you created a specific plan and strategy for reaching your goals? As a responsible member of your team, manager or owner I know you take time to have team meetings at work to discuss the health of your company; have you taken time to discuss the personal health of your family?
The trouble with much of our educational system is that it attempts to teach us the skills and concept to get ahead in the workforce but not necessarily the skills and concepts to sustain and improve our health. For example, how much emphasis do you see placed on health and physical education compared to science and math? I understand that great mathematic skills may help our students land a high paying job but it really doesn’t matter much if they have a heart attack at the age of 40 due to unhealthy behaviors. Much of this personal education is left up to chance. The reason I say “chance” is because health has a tendency to be passed down from generation to generation. If your mom and dad were overweight there’s a good chance that you’re overweight as well. If your mom and dad were active and took you on a daily bike ride and encouraged you to participate in sports or other physical activities there’s a good chance that you’re a healthy and active individual. I grew up in an environment where sports and physical activities weren’t necessarily discouraged but the benefits, planning and education behind good health wasn’t taught. My mom was the epitome of healthy cooking but unfortunately she didn’t take the time to teach me anything about it (I’ve since taught myself). And while most of our family friends considered my mother a “health nut,” she sadly succumbed to cancer at the young age of 41. Unfortunately my mom missed her annual medical exam one year and forgot to reschedule until the following year. It was during this time that a tumor had the opportunity to grow. What if she never missed that appointment? If the doctor had located the tumor earlier would he have been more successful with the treatment plan thereby improving her chance to live? I’ll never know the answer to that question but I do know that if a business owner or manager skipped their budget and marketing planning process for 2010 they would have an unsuccessful year or perhaps fired for his or her negligence.
The take home message from this article is a simple one and a good reminder. We take many things for granted but let’s not let our health be one of them. While last year was a challenging year for many of us we have the opportunity to create a successful 2010 and I encourage you to take the same care with your health and the health of your family as you do with everything else in your life. Take time to discuss health with your significant other, your family, children, and your children’s friends and with your co-workers. Take as much care and planning with your health as you do the education of your children or your retirement plan. If you do, you may find you’ll have to contribute more to your retirement as you may add years to your life.
The fact of the matter is that so many of us go through the appropriate steps to ensure our success as an employee, a manager or a business owner. Each day we wake up, shower, and eat breakfast (I hope you eat breakfast...but more importantly I hope you shower!) drive to work (or bike), review our daily dash board, answer emails, communicate with the appropriate authorities and diligently go about our tasks. With time and effort we hope that our months and years of hard work will pay off so we can continue moving forward with life in beautiful San Luis Obispo County. The question I’d like to pose is this; do you have the same strategy when it comes to your health? Do you take time to review your “health performance” throughout the year? Do you also review your blood panels as you do your profit and loss statement? Do you place as much importance on your daily workouts as you do your daily performance at work? Have you created a specific plan and strategy for reaching your goals? As a responsible member of your team, manager or owner I know you take time to have team meetings at work to discuss the health of your company; have you taken time to discuss the personal health of your family?
The trouble with much of our educational system is that it attempts to teach us the skills and concept to get ahead in the workforce but not necessarily the skills and concepts to sustain and improve our health. For example, how much emphasis do you see placed on health and physical education compared to science and math? I understand that great mathematic skills may help our students land a high paying job but it really doesn’t matter much if they have a heart attack at the age of 40 due to unhealthy behaviors. Much of this personal education is left up to chance. The reason I say “chance” is because health has a tendency to be passed down from generation to generation. If your mom and dad were overweight there’s a good chance that you’re overweight as well. If your mom and dad were active and took you on a daily bike ride and encouraged you to participate in sports or other physical activities there’s a good chance that you’re a healthy and active individual. I grew up in an environment where sports and physical activities weren’t necessarily discouraged but the benefits, planning and education behind good health wasn’t taught. My mom was the epitome of healthy cooking but unfortunately she didn’t take the time to teach me anything about it (I’ve since taught myself). And while most of our family friends considered my mother a “health nut,” she sadly succumbed to cancer at the young age of 41. Unfortunately my mom missed her annual medical exam one year and forgot to reschedule until the following year. It was during this time that a tumor had the opportunity to grow. What if she never missed that appointment? If the doctor had located the tumor earlier would he have been more successful with the treatment plan thereby improving her chance to live? I’ll never know the answer to that question but I do know that if a business owner or manager skipped their budget and marketing planning process for 2010 they would have an unsuccessful year or perhaps fired for his or her negligence.
The take home message from this article is a simple one and a good reminder. We take many things for granted but let’s not let our health be one of them. While last year was a challenging year for many of us we have the opportunity to create a successful 2010 and I encourage you to take the same care with your health and the health of your family as you do with everything else in your life. Take time to discuss health with your significant other, your family, children, and your children’s friends and with your co-workers. Take as much care and planning with your health as you do the education of your children or your retirement plan. If you do, you may find you’ll have to contribute more to your retirement as you may add years to your life.
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