SLEEP

New research suggests that sleep deprivation affects more than just the ability to stay awake on the job. It is estimated that 100 million Americans do not get enough sleep. This so-called “sleep debt”is most commonly seen in high school and college students. The average college student gets six hours of sleep whereas it is estimated that a 17-25 year old requires nearly ten hours a night to function properly.

Researchers in San Diego found that as long as the sleep debt exists, the body’s immunity continues to be compromised. In the study, males 22 to 61 years of age were deprived of four hours of sleep for one night (from 3 to 7:00am). The activity of the immune system was measured the following morning. In all subjects, the cells that fight infection showed a marked reduction in their activity. The following night, the subjects were allowed a full sleep period This resulted in the full recovery of the immune system the next morning. In addition, “sleep debt” compromises concentration, memory, and the ability to deal with stress.

Sleep experts recommend that you should:

Exercise regularly, but do not exercise or eat within three to four hours prior to going to bed.
Never try to force sleep.
Do something relaxing or effortless until you become tired, and avoid stimulants such as coffee and tea.
Go to bed fifteen to twenty minutes earlier each night for week blocks at a time until you feel sufficiently awake during the day.
Try to go to bed at regular times, and sleep for the same number of hours each night to establish a regular sleep schedule.
If necessary, napping for even a few minutes during the day can temporarily boost physical and mental functioning.