Sleep Deprivation : Philips

Most of us feel sleep deprived. In fact, in a recent "Sleep in America" poll by the National Sleep Foundation, almost 2/3rds of Americans say they don't sleep well at least three nights a week. Half of all adults can't get up without an alarm and on average, we're getting less than 7 hours of sleep per night.

Why More of Us Aren't Classified as Sleep Deprived

Sleep deprivation is a medical condition that describes how the lack of sleep impairs our ability to function during the daytime. Although most of us may feel sleep deprived, if we can function during the day without the loss of cognitive ability or motor function, we're not considered sleep deprived. However, about 47 million of us (or 25%) qualify for sleep deprivation.

Sleep Deprivation Symptoms

The amount of sleep you get may not indicate sleep deprivation as many people may do fine on as little as three to four hours of sleep each night. The symptoms of sleep deprivation are more evident during the day. Symptoms of sleep deprivation include exhaustion, fatigue, inability to concentrate, short-term memory loss and difficulty speaking. Some people describe feeling older than they should, body aches, being accident-prone or making avoidable mistakes, especially when driving.

How to Know if You're Sleep Deprived

Besides recognizing sleep deprivation symptoms, there is an easy test you can perform to see if you are sleep deprived. Find a secluded spot where you can be alone in a reclining position for about 15 minutes. Close your eyes and try to sleep. If you can't fall asleep within 10 or 15 minutes, you may not be sleep deprived. If you only take a few minutes to fall asleep, and you can repeat this test a couple of times during the day, you may suffer from sleep deprivation.

Sleep Deprivation and Mental Function

Sleep deprivation impairs our brain's ability to function, limiting memory, concentration and general alertness. When sleep deprived, we are no longer able to think creatively and are only able to perform basic mental functions. We become irritated with others and ourselves, and we are unable to think clearly or solve problems logically. Studies with mice have shown sleep deprivation to reduce the size of the hippocampus, the area of the brain associated with memory. Long-term sleep deprivation can cause delusions, hallucinations and paranoia.

Sleep Deprivation and Physical Function

Our ability to perform basic physical tasks may be one of the most apparent symptoms of sleep deprivation. Worker performance and work related accidents are greatly affected, especially among shift workers. Participants in sleep deprivation tests said they had difficulty understanding and carrying out basic commands, and that simple tasks such as walking became difficult. Many thought that the floor had become 'very sticky,' and everyday objects became heavy and difficult to pick up. The National Highway Traffic & Safety Administration reports that over 114,000 accidents and 2,500 deaths each year are attributed to sleep deprivation.

Melatonin & Sleep Deprivation

The loss of sleep keeps the body from being able to do what it needs to at night. For example, the nighttime hormone melatonin helps us pull back and slow down. Our heart and organs are able to rest and our breathing slows down. Melatonin also acts as a powerful antioxidant to clean our cells of toxins. When we don't sleep well, our bodies don't use melatonin efficiently and we can suffer from health problems.

Specialized Bright Light Aids Sleep Process

In the early 80's, scientists at the National Institute of Health (NIH) discovered that the sleep/wake cycle is regulated by a control center in the brain called the Suprachaismatic Nucleus or body clock. The body clock relies on bright light signals like morning sunshine and darkness to know when to prepare the body for sleep and when to wake up. Sleep disturbances often result when the body clock doesn't get consistent morning/evening signals. Researchers at the NIH found that a signal of specialized bright light in the morning time and evening not only helps regulate sleep cycles, but also improves daytime energy and alertness.

Specialized Bright Light and Melatonin

NIH researchers also discovered that specialized light is the most effective way to regulate melatonin production. By using bright morning light they were able to suppress the production of daytime melatonin. By controlling the daytime release of melatonin, the pineal gland was able to produce melatonin much more efficiently during the night. Interestingly, bright light also caused serotonin levels to increase. Serotonin is associated with mood and energy.

Bright Light is Major Regulator of Sleep Cycles

In the early eighties, researchers at the National Institute of Health discovered that specialized bight light was the most effective regulator of the sleep/wake cycle, and that properly timed bright light could control circadian rhythm problems as well as improve other sleeping problems. Studies using specialized bright light showed improved sleep duration and quality of sleep. Average sleep times were improved by 52 minutes. Over the last 20 years, thousands of studies have confirmed the effectiveness of using specialized bright light for sleep and mood problems.

Sleep Deprivation and Shift Workers

22 million Americans work the night shift, and because their work time is at odds with natural light and dark cues, they suffer the worst from sleep deprivation. Shift work is one of the most difficult conditions to work and live with, as it forces the worker's schedule to be out of sync with his/her sleep/wake cycle. This problem is often compounded because shift work schedules are often inconsistent.

Shift workers report getting an average of 5 hours of sleep per night. Worker productivity is lowest and accident rates are highest among shift workers. Experts believe that the Exxon Valdez oil spill and Chernobyl nuclear disaster were the result of sleep deprivation from shift work.

New Help for Shift Workers

Because specialized bright light is the most effective method of resynchronizing ones body clock, several research studies show that bright light therapy is the best way to minimize sleep deprivation from shift work. The methods discussed below were developed by Charmane Eastman at Rush Presbyterian Medical University in Chicago and used extensively by NASA. Adopting these practices should increase sleep duration as much as two hours per night.

Going On Shift

New research shows that receiving a 30-minute burst of specialized bright light before shift and then 15 minutes of light every two hours during shift not only increases alertness and performance, but shifts the body clock as well. Within three days, the body clock will have shifted to a night shift schedule. Taking time-release melatonin upon arriving home may accelerate shifting the body clock. After the second day, melatonin should not be necessary, and the body clock will have adapted to the new schedule. While working the night shift, it is important when going home to wear sunglasses and avoid any bright light.

Coming Off Shift

When coming off shift, one should not wear sunglasses, as it is now important to receive bright morning light. After arriving at home, the shift worker should use the light in the morning for approximately 30 minutes and he/she should wait at least three hours before going to sleep. After awakening, he/she may wish to use time-release melatonin in the early evening (4-7pm) to accelerate his/her body clock to a normal schedule.

Cautions with Melatonin when Coming Off Shift

One may want to wait a few hours after waking in the afternoon or evening before taking melatonin as it may cause drowsiness. This routine should only need to be repeated once or twice before a normal sleep/wake schedule is achieved.

Sleep Deprivation caused by Jet Lag

Rapidly traveling across several time zones creates disharmony between one's internal body clock and the new external time. This not only causes problems with sleep/wake cycles but influences mood and energy as well. The rule of thumb for jet lag is that it takes two days to adjust to every time zone crossed. This means that without intervention, one would need two weeks to adjust from traveling to Europe from America.

The Best Advice for Overcoming Jet Lag

Because specialized light is the most effective tool for shifting circadian rhythms, light can quickly adjust one's rhythm to the new time zone. The best strategy for combating jet lag is to shift your body clock a day or two before leaving.

Traveling East

Use morning light 2-3 days before leaving. The number of time zones traveled corresponds to the hours needed to shift. On the first day, wake up an hour early and use the light for ½ hour to 45 minutes. This will shift your body clock up to three time zones. The next day(s) you need to awaken a couple of hours earlier and repeat this process. Taking time-released melatonin in the early evening or late afternoon can also help accelerate this shift. Sleep schedules should also be adjusted each day. Upon arrival, any sunlight must be avoided before 10:00 am (by wearing sunglasses). When returning, one should use bright evening light for a few nights and avoid any morning light.

Traveling West

Use evening bright light for ½ hour to 45 minutes a few days before leaving, and use the light a couple of hours later each successive day. Each day you use light will shift your internal time up to three hours, and you can increase this shift up to six hours per day by taking melatonin in the morning. When returning home, one should avoid any bright afternoon and evening light while receiving bright morning light for a few days.

Childhood Sleeping Problems Lead to Other Issues

It is critical to address childhood sleep problems. Children who have difficulty sleeping during their formative years have a much greater likelihood of developing circadian related problems later in life.

Help for Children with Sleep Deprivation

Light is the most potent regulator of the sleep wake cycle, and pediatric clinics have shown success in treating sleep-deprived children with therapeutic bright light. Using specialized bright light just after a child normally awakens will advance or speed up his/her body clock allowing him or her to fall asleep earlier and stay asleep better during the night. After a few days of shifting the child's body clock, he or she should be able to fall asleep at a normal time and awaken easily in the morning. Because circadian problems are genetic, the child will probably need to use the specialized light consistently to maintain a proper sleep wake cycle. The good news is that light therapy only requires a few minutes (15 minute avg.) per day once the patient has responded to the light.