View
217
Download
0
Category
Tags:
Preview:
Citation preview
Sleep and Productivity
What does the literature say?
There are two schools of thought regarding
sleep!
Need MoreCould do with less!!
Who is correct?
“Sleep Less, Live More” by Everett Mattlin
Mattlin believes that we should sleep more efficiently and that we can easily do with less sleep
“Sleep Thieves” by Stanley Coren
Coren maintains our society is sleep deprived and this leads to a decline in productivity
Sleep Thieves
Sleep Less, Live More
You Decide!
The first half of this slide presentation will present Mattlin’s views.
The second half of the slide presentation will present Coren’s views.
Who will you agree with?
Sleep Less, Live More
Sleep Thieves
Sleep Less, Live Moreby Everett Mattlin
How would you like to gain1-2 extra hours a day?
One way to get a couple of extra hours a day is to sleep less!!
Sleep Less, Live More
How Much Sleep is Needed?
For centuries we have been told we need 8 hours of sleep!
Who has perpetuated this myth?
Sleep Less, Live More
Sleep Less, Live More
How Much Sleep is Needed?
Maimonides, a 12th century philosopher stated, “Eight hours for work, eight hours for play, and eight hours for sleep”
What does a philosopher know? Was this based upon research?
Sleep Less, Live More
How Much Sleep is Needed?
Parents have perpetuated this belief!!! They have told their kids:– “You need to go to bed and get
your rest” Translation “I’m tired and want
you out of my hair.”
Sleep Less, Live More
How Much Sleep is Needed?
Blue Cross/Blue Shield Ad from 1978 on how to stay healthy
Rule 7– “Get seven to eight hours of
sleep everyday”
How Much Do People Sleep?
Department of Commerce Study “Use of Time by City Dwellers”
7.9
0
1
2
3
4
5
6
7
8
City DwellersSleep Less, Live More
How Much Do People Sleep?
Gallup Poll in USA, Great Britain, Canada, France, Norway, Netherlands, Denmark and Sweden
7.5
0
1
2
3
4
5
6
7
8
Gallup PollSleep Less, Live More
How Much Do People Sleep?
With differing lengths of light, how much do Eskimos sleep?
7.9
0
1
2
3
4
5
6
7
8
Eskimos
Sleep Less, Live More
Sleep Times – General Population
05
101520253035404550
8+ 7 to 8 6 to 7 5 to 6
Sleep Less, Live More
How Much Do People Sleep?
Most people do indeed sleep 7-8 hours.
However, the normal range is 6-10 hours.
Sleep needs vary from individual to individual
Sleep Less, Live More
Sleep Patterns Vary from the Cradle to the
Grave! Infants vary greatly in their sleep Some sleep 20 hours per day, some
12 Some babies sleep through the night
at 2 months, some don’t Yet, all these babies are healthy This proves there is no magic number
of sleep hours
Sleep Less, Live More
Average Sleep Times
2 years – 12 hours 5 years – 11 hours 6 – late teens – 7-8 hours 18-20 – life pattern is
established 60+ - 6 ½ hours
Sleep Less, Live More
Sleep Times
Sleep Interuptions
Famous People Who Sleep 3-5 Hours
Frederick the Great
Duke of Wellington
Napoleon Lyndon Johnson Harry Truman
Jerry Lewis Michael Scully Jimmy Carter John Kennedy Thomas Edison
Sleep Less, Live More
The Thesis of Sleep Less, Live More
Since many people function normally on less sleep, and sleep times vary, many people could probably get by on less sleep.
Sleep Less, Live More
World Sleep Record
A 60+ year old Australian nurse In a clinical setting, she
averaged 1 hour and 7 minutes of sleep daily.
What Happens When People Sleep?
Scientific research on sleep has only been conducted for the past 50 years
We know there are several stages of sleep– What are the sleep stages– What happens in each stage
Sleep Stages
Sleep stages are cyclical in nature.
During a typical night, one will cycle through these stages 4-6 times
Each cycle lasts about 90 minutes
Stage 1 Sleep
Transition from wake to sleep Found at the beginning and end of
night and during periods of body movement
People aroused in Stage 1 sleep will claim not to be asleep
3-8% of Total Sleep Time (TST) is spent in stage 1.
Sleep Less, Live More
Sleep Stages
1
Stage 1 Sleep
Stage 1 Sleep
Stage 1 Sleep
Stage 1 Sleep
Stage 1 Sleep
Stage 1 Sleep
Stage 1 Sleep
Stage 1 Sleep
Stage 2 Sleep
People awaken in stage 2 will generally claim to be asleep.
About 50% of person's sleep is in stage 2.
Sleep Less, Live More
Stage 2 Sleep…
Scientists are not sure of the function of stage 2 sleep. It is seen as a filter between SWS (Slow Wave Sleep) and REM (Rapid Eye Movement).
Sleep Less, Live More
Stage 2 Sleep…
People who are deprived of SWS or REM sleep will reduce stage 2 sleep on later nights. Scientists take this an indication that stage 2 sleep is not that important.
People who sleep less hours per night don't have much stage 2 sleep.
Sleep Less, Live More
Stage 2 Sleep…
Stage 2 sleep occurs more in the later parts of night. Scientist believe it would occur earlier if it was important.
There is a correlation between the amount of stage 2 sleep and how well people "think" they slept.
Sleep Less, Live More
Sleep Stages
1
2
Sleep Less, Live More
Stage 3 & 4 Sleep
Technically, there is a difference in stage 3 and stage 4 sleep but they are often grouped together because of the slow alpha waves found in both stages of sleep (SWS).
Sleep Less, Live More
Stage 3 & 4 Sleep
Deep Sleep. Most difficult to arouse (both
verbally and with lights) people from this stage of sleep.
People awakened may be confused and perform tasks with difficulty.
Sleep Less, Live More
Stage 3 & 4 Sleep
Constitutes 16-25% of the total sleep.
Occurs early in the sleep cycle, decreases as time goes on.
Few Body Movements. People deprived of SWS will regain
it on subsequent nights.
Sleep Less, Live More
Stage 3 & 4 Sleep
People deprived of SWS report muscle pains and stiffness.
A hormone, somatotropin, is released during sleep; especially during SWS.
Sleep Less, Live More
Stage 3 & 4 Sleep
There is no correlation between the amount of stage 3/4 sleep and perceptions of "good" sleep.
Sleep Less, Live More
Sleep Stages
1
23
4
After reaching Stage 4 sleep, the sleep stages start to reverse
32
Sleep Less, Live More
Sleep Stages
1
23
4
In the 1950s a new sleep stage was discovered – REM sleep (Rapid Eye Movement)
32
REM
Sleep Less, Live More
REM Sleep
REM sleep accounts for 20-25% of TST.
Occurs 3-6 times per night at about 90 minute intervals. The length of REM increases the more one sleeps.
Blood pressure increases.
Sleep Less, Live More
REM Sleep
Respiration increases. Heart beat increases, often
irregularly. Oxygen consumption and carbon
dioxide production increases. Cerebral blood flow is more
intense.
Sleep Less, Live More
REM Sleep
Blood flow to genitals increases, clitoris becomes more rigid in females, males have erections.
There is rapid eye movement. REM dreams are more animated
and pictorial, move vivid than dreams during other stages of sleep.
Sleep Less, Live More
REM Sleep
People can be roused fairly easy and can perform tasks relatively well.
People deprived of REM sleep will rebound on later nights.
Eighty percent of deaths which occur during sleep occur during REM sleep.
Sleep Less, Live More
REM Sleep Scientists do not know the function of
REM sleep. There are several theories:– Helps develop brain cells.– Sentinel Hypothesis - Snyder– P-Hypothesis (the brain is reprogrammed)
- Dewan– Discharge of excess energy– Dreams needed for well being - Dement,
Freud
REM Sleep
Sleep Stages
1
23
4
32
REM2
3
4
3
A typical sleep cycle lasts 90 minutes. As sleep progresses, the time spent in stage 4 sleep decreases and the time spent in stage 2 and REM sleep increases
90 Minutes
Sleep Less, Live More
So
The more important things happen earlier in sleep
Bad things happen in REM sleep which occurs later, so
We should sleep less
Sleep Less, Live More
What happens if we are deprived of sleep for a
week?
GENERAL STATE– Become very sleepy– Speech is slurred– Walk into things– Irritable
Sleep Less, Live More
What happens if we are deprived of sleep for a
week? PERFORMANCE
– First three days fairly good– Next two days rapid deterioration– Then levels off and declines
graduallySleep Less, Live More
What happens if we are deprived of sleep for a
week? PSYCHOLOGICAL
– Varies according to people PHYSICAL
– Very little change
Sleep Less, Live More
A Sleep Reduction Program
Define exactly what you want to do with your gained time.
Start only when you are rested. Begin with a two-week base
program and keep a daily log of sleep.
Sleep Less, Live More
A Sleep Reduction Program
Be as regular as possible in your sleep hours as possible
Reduce your sleep time gradually (half hour reductions every two weeks). Vary the going to be time. Keep the getting up time constant.
Sleep Less, Live More
A Sleep Reduction Program
Don't push too hard. There are limits.
Try to go one step beyond the sleep level you hope to obtain.
Make allowances for time of stress.
Sleep Less, Live More
A Sleep Reduction Program
Take advantages of naps and stress reducers.
If it helps, sleep an extra half hour on weekends.
Give yourself some rewards for success.
Sleep Less, Live More
A Sleep Reduction Program
Be prepared for some discomfort.
Develop good sleep habits. Make your sleep reduction
program part of a re-evaluation of your life style.
Sleep Less, Live More
Sleeping Efficiently
1. Keep to a regular schedule. 2. Establish a sleep routine. 3. Exercise regularly.
Sleep Less, Live More
Sleeping Efficiently
4. Don't go to bed hungry.– An amino acid, L - tryptophan,
has been experimentally shown to reduce the amount of time it takes to go to sleep. Foods high in L - tryptophan are: milk, cheese, meats, poultry, eggs and seafood.
Sleep Less, Live More
Sleeping Efficiently
5. Avoid drinks high in caffeine. 6. Alcohol is a no-no. 7. Sleeping pills don't really help
over the long haul. 8. Keep cool. Sleep
Less, Live More
Sleeping Efficiently
9. Block out noise and light. 10. Wind down at night. 11. If you can't sleep- get out of
bed.Sleep Less, Live More
Sleep Thieves by Stanley Coren
A rebuttal to Mattlin
Sleep Thieves
National Average 7.1 (New Jersey 6.7)
20% less than a century ago Most folks need an hour more As a nation we are sleep
deprived - this spells trouble
Sleep Thieves
Sleep Deprived?
One study showed that approximately 76% of Internet users who cruise cyberspace have whittled their sleep time to roughly six hours per night.
Sleep Thieves
Surfing the Net?
The result of sleepless nights surfing the net? Losing 10 hours of sleep a week could cause a person's IQ to drop 15 points.
• Dr. Richard Schwab of the Penn Center for Sleep Disorders at the University of Pennsylvania.
Sleep Thieves
Sleep Deprived?
Sleep disorders are a cultural phenomenon that occurred only after the Industrial Revolution made an eight-hour night of sleep the norm.
Sleep Thieves
Pre-Industrial Revolution
Pre-Industrial Revolution
Sleep Deprived?
Sleep disorders now rank among the most widespread medical problems in the Western world.
Sleep Thieves
Sleep Deprived?
"Human populations never had a situation where they slept for eight hours at a time, In the Stone Age, people got up, searched for food, took a nap, got up again, talked, socialized, slept more and so on."
Dr. George Armelagos, medical anthropologist, Emory University, March 24, 1996 Orlando Sentinel
Sleep Thieves
Why is sleep needed?
For decades scientist have pondered this question?
Sleep Thieves
Functions of Sleep
Unlike muscles that burn fat when glucose levels are low (for energy), the brain uses a single fuel source and must tap into glucose reserves in nearby cells when circulating levels drop.
Sleep Thieves
Functions of Sleep…
The reserves, which are stored in the form of glycogen, can be accessed only when the brain is inactive. – Craig Heller and Joel Bennington,
Stanford University
Sleep Thieves
Functions of Sleep...
When energy stores are depleted, the brain releases edenizine, a substance which brings on sleep. During the early phases of sleep, glycogen reserves restore the brain.
Sleep Thieves
Functions of Sleep….
But the inactive brain has an electrical imbalance that needs to be adjusted. REM sleep, the stage in which we dream, jump starts the brain and takes it out of its electrical imbalance. (ibid)
Sleep Thieves
Functions of Sleep
Sleep is crucial to muscle repair. Rapid eye movement (REM)
sleep - or "dream sleep" - completely stops muscle activity and allows the body to reconstruct damaged tissues.
Sleep Thieves
Functions of Sleep
Sleep is particularly important to healing after surgery.
• Dr. Michael J. Thorpy, director of the Sleep-Wake Disorder Center at Montefiore Medical Center, New York, March 28,1996. Dow Jones/New York Times wire service
Sleep Thieves
Sleep Deprivation
Long-term sleep deprivation caused rats to die of severe blood infections.
Sleep Thieves
Sleep Deprivation
Healthy men deprived of sleep for only one night had a 30 percent decrease in the activity of tumor-fighting cells the next day.
• April 1996 American Health
Sleep Thieves
Sleep Deprived?
Almost half of the resident doctors surveyed at Johns Hopkins University said they have fallen asleep while driving, and 90 percent of those incidents occurred as they were getting off work
Sleep Thieves
Sleep Deprivation
42 percent of physicians said they had caused the death of at least one person because of sleep deprivation
Sleep Thieves
Sleep Deprivation
82 percent of commercial truck drivers responded that they decide it's time to get off the road and rest after they've fallen asleep behind the wheel
Sleep Thieves
Sleep Deprivation
As many as 23,000 deaths occur each year in this country in sleep-related accidentsWilliam Dement, MD, one of the country's leading sleep experts and former chairman of the Congressionally appointed National Commission on Sleep Disorders Research. March 23, 1996 St. Petersburg Times
Sleep Thieves
Sleep Deprived
One of the most dangerous times to be on the road is the first Monday after the switch to daylight-savings time.
Sleep Thieves
Sleep Deprived
Accidents increase by 7 percent that first Monday when compared to the last Monday of standard time.
Sleep Thieves
Sleep Deprived
Accidental deaths of any kind increase by 6 percent during the first week of daylight savings time when compared to the prior week.
Sleep Thieves
Sleep Deprived?
"People are so sleep-deprived that a relatively small amount of sleep loss can make us clumsy and stupid,"
Dr. Stanley Coren, letter in the The New England Journal of Medicine and a Wall Street Journal article. April 4, 1996
Sleep Thieves
Sleep Deprived?
An international survey found that 16 percent of traffic accidents on highways and 10 percent of accidents on rural roads involve sleepy or drowsy people --
• National Sleep Foundation, June 3, 1996 Washington Post.
Sleep Thieves
Sleep Deprivation
Adolescents need more sleep than adults
Adolescents have a daily biological clock of 26 hours compared to the adult 25-hour cycle.
Teens must sleep late into the morning or early afternoon to get the proper amount of sleep.
Dr. Edward O'Malley of the Sleep Disorders Center at New York University Medical Center
Sleep Thieves
Naps
Naps help “power thinking” Benefits of napping:
– increased alertness– lower stress levels and– significantly reduced risk of heart
disease• David Dinges, director of the experimental psychiatry unit
at the University of Pennsylvania School of Medicine
Sleep Thieves
Naps
Naps
Naps
Many baby boomers use a 15-minute power nap to avoid nodding off in meetings and to obtain extra vigor to compete with their younger co-workers, according to the June 10, 1996 Detroit News. "Napping is another manifestation of our sleep-deprivation”
– Dr. Donald Greenblatt, director of the Sleep Disorders Center in Rochester, NY.
Sleep Thieves
Naps
Some companies offer "nap rooms" for weary employees to rejuvenate. "You won't be as efficient or happy if you are chronically sleep-deprived,"
• Charmane Eastman, director of the Biological Rhythms Research Lab at Rush-Presbyterian-St. Luke's Medical Center in Chicago. Reported in the May 19, 1996 Arizona Republic.
Sleep Thieves
Naps
Naps
Naps
Naps
Major Tragedies
Most tragedies occur between 1 and 3 am – Bhopal India Union Carbide Plant– Exxon Valdez– Three Mile Island
This time is a natural low in the circadian cycle
Sleep Thieves
In conclusion
Americans are sleep deprived They would be more alert and
productive if they slept one additional hour a night
Sleep Produces Serotonin
Serotonin is a neurotransmitter that regulates our mood, appetite, and ability to get a good night's sleep. When our brains aren't producing enough serotonin, we may experience depression, suffer from obesity or insomnia, or otherwise function at less than our mental and physical peak.
Sleep trivia
Sleep and death are brothers. In Greek mythology, Hypnos (god of sleep) and Thanatos (god of death) are both sons of Nyx, the goddess of night.
Sleep trivia
The word “sleep” occurs 113 times in the Bible (in 105 verses) (includes the Apocrypha)
Is sleep portrayed positively or negatively in the bible?
Recommended