Sleep Deprivation and Traffic Accidents

By Mary Desaulniers

Ten years ago, a former colleague of mine, a fine teacher and person, was tragically killed in a car accident in British Columbia. He was on vacation with his daughter who miraculously survived the accident. What happened was a classic case of sleep deprivation: my friend was anxious to make his way to a chosen destination and despite his fatigue and the fact that he had been on the road for over 6 hours, he made the decision to drive through the night. He never made it there.

That there is a direct correlation between sleep deprivation and traffic accidents cannot be disputed. In 1998, 24,318 deaths were cited from accidents related to sleep deprivation in the US. There were as well 2, 474,430 disabling injuries resulting from accidents where decreased mental efficiency and attentiveness due to sleep loss was the major causative factor. In fact, a major review conducted in 1996 suggested that the oil spill of the Exxon Valdez, the destruction of the space shuttle Challenger, the nuclear accident at Chernobyl( costing over 50,000 lives) and the near nuclear accidents at the Three Mile Island and Peach Bottom reactors were all associated with sleep deprivation of the personnel involved.

Sleep deprivation is often caused by sleep disorders which are unknown to the subjects themselves. Sleep apnea, for example, is a common cause for sleep deficit. A study at the Sleep Disorders and Research Center of Stanford University Medical School showed that truck drivers identified with sleep disordered breathing had a two-fold higher accident rate than drivers without sleep-disordered breathing. Sleep disordered breathing, commonly known as sleep apnea, affects 15 million people in the United States. This condition, characterized by suffocation and oxygen deprivation which wake the subjects up several times in the course of the night, is responsible for daytime sleepiness and fatigue. Put these subjects on the highway and we have a recipe for disastrous traffic accidents.

Perhaps an examination of the influence sleep deprivation has on our mental acuity and performance level can shed light on how we can protect ourselves and others from the disastrous consequences of sleep fatigue.

What happens to you when you are sleep deprived? According to the Traffic Research Center, these are the influences of sleep deprivation on performance:

a) Slower reaction time: sleeplessness slows down your reflexes; reaction time slows down, preventing you from stopping in times of danger.

b) Decrease in concentration levels: When you are overly tired, your attention span decreases. Most people are subject to a decrease in attention every 90-120 minutes; however, sleepiness makes this decrease even worse and it can cause accidents when you fall asleep at the wheel.

c) Disorder in information processing: Sleepiness is very much like being under the influence of alcohol or drugs. When you are sleepy, your mental and psychomotor skills diminish. In one study, a group of subjects were kept awake for 28 hours; another group was given alcoholic drinks every half hour. When both groups were tested for hand-eye coordination, the ones who were sleep deprived performed equally bad as the ones with 0.5 blood alcohol level.

What are the factors that have a direct effect on a driver’s tiredness?

a) The amount of time the driver has been on the road. When a driver has been on the road for 8 or more hours, his driving performance is impaired. The risk of accidents increases.

b) The amount of sleep the driver had the night before. Not having any sleep for 16 hours has a serious impact on driving performance. Research shows that the sleeping period of drivers who are involved in road accidents are shorter than the ones of those who had sufficient sleep.

c) Sleep disorders and Obesity. Sleep disorders like sleep apnea or narcolepsy in truck drivers are a major risk factor. In the same Stanford University Study mentioned above, even weight can seriously affect the frequency of traffic accidents. Obese drivers with a body mass more than 30 kg also presented a two-fold higher accident rate than non-obese drivers.

d) Environmental factors. The lack of resting and parking facilities for drivers is another factor that contributes to the accident rate.

What can we do to ensure that we get adequate sleep?

a) Set up a bedtime ritual—the same time to bed, the same routines like reading in bed or listening to relaxing music.

b) See your doctor if you have snoring or breathing problems, daytime fatigue, morning headaches, night time choking episodes. You could have sleep apnea which can be treated with new devices and technology.

c) If you are overweight, take the steps to bring down your weight. Obesity is a common factor in sleeplessness.

d) Get into a routine of exercise during the day. Do not exercise after 7Pm as the activity could be over stimulating and prevent you from sleeping.

A simple thing like sleep is nothing to be dismissed. More and more studies are revealing a direct link between our nighttime and daytime experiences.

Copyright 2006 Mary Desaulniers

A runner for 27 years, retired schoolteacher and writer, Mary is helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can visit her at http://www.GreatBodyat50.com or learn how she lost her weight at http://www.greatbodyproteinpower.com

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Sleep Deprivation - Alarming New Studies

By GiGi Konwin

There have been several studies recently that link sleep deprivation with an increased risk of developing diabetes, obesity, heart disease and cancer.

That’s rather scary when you consider 3.5 million Americans suffer from insomnia.

With regard to the obesity cases, researchers have found that even mild sleep deprivation can disrupt the hormones ghrelin and leptin that regulate appetite. Sleep deprivation may also increase substances in the blood that indicate increased inflammation which is associated with diseases like colon cancer, breast cancer, heart disease and diabetes.

Not all experts agree with the findings, claiming that the link between health problems and sleep problems could be caused by other factors. However, most experts agree that further studies need to be done.

More Bad News

Sleeping difficulties may be a red flag for a serious illness. In a recent Harvard Medical School study involving 82,000 nurses, they found an increased risk of death among those who slept less than six hours a night.

What About Pills?

The most popular way to treat insomnia and other sleep disorders is with sleeping pills. It’s a $2.1 billion a year business. The most common drugs are Ambien, Lunesta, and Sonata. Although they are not as addictive as the barbiturates prescribed in the past (the kind Marilyn Monroe and Elvis Presley took), most experts agree that the new drugs have not been tested enough for long-term use.

Melatonin is a popular over-the-counter sleep aid, but it is not regulated or approved by the FDA and there are no reliable studies that show it works. Something to consider when using melatonin are the purity levels and correct usage. Most people take it 30 minutes before bed when they should take it several hours before bed.

Any Good News?

There is a non-drug therapy that seems to be working for sleep disorders that are caused by stress, depression, or other psychological factors. It’s called cognitive behavioral therapy and is showing some promising results. In one study, researchers found patients got to sleep faster after the therapy than after taking Ambien.

The treatment includes training patients how to calm their mind and body and teaching them how their thought patterns can cause sleeplessness. Other therapy actually restricts the amount of time you spend in bed. The goal is to get six great hours of sleep rather than six hours of poor sleep spread over an eight hour period.

Powerful Sleep

Actually, that’s the theory behind the book “Powerful Sleep”. If you can go to sleep quicker, sleep deeper and wake up feeling refreshed every morning in just 6 or 7 hours, then why would you want to toss and turn for 8 or 9 hours?

If you have an interest in learning more about how your internal sleep clock works and what you can do to enjoy a better night’s sleep, click on the link below to get the first two chapters of “Powerful Sleep”.

Natural Cures For Insomnia promotes healthy ways to get a good night's sleep, Get two chapters of the life changing book Powerful Sleep

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Sleep Deprivation Affects Millions of Americans

By Nancy W

Sleep deprivation is experienced by millions of Americans. And many or most of these people are unaware of why they are tired and why they cannot think and function as clearly as they would like.

Sleep deprivation can cause problems and conditions including, but not limited to: lack of ability to think clearly, irritability, not learning new things as easily, confusion, depression, harder to remember things, slower reaction times, and even depression.

Many of us grew up with grandparents who had the wisdom to tell us that a good nights' sleep is important and that we should keep regular hours for going to bed and waking up.

In past centuries when good light to do hobbies and to read by was not as available, and not the high quality of light, people naturally had more regular sleep schedules.

A regular sleep schedule is very important for your health and clarity of thinking. And some studies link good sleep on a regular sleep schedule with the potential to live longer.

Ideally you should figure out the amount of sleep you need each night in order to experience optimal thinking and performance. For most people this is approximately 8 hours of sleep each night. For best health and best daily functioning it is important to get the same amount of sleep each night. If you have a disruption in your sleep routine, then catch up on that sleep as soon as possible.

If you don't know how many hours of sleep you average per day, you might try keeping a sleep diary on your nightstand and track what time you go to bed each night, and what time you wake up each morning. Also along with this sleep log, you might write notes of how you felt that day following the sleep as far as alertness and thinking ability.

Thinking about and planning your sleep schedule is important for your long term health. Figure out what time to need to wake up each day, and plan to go to bed at least 8 hours before that. Most people need approximately 8 hours of sleep. Some people need more, and very few people can function fully and alertly on a regular schedule of less sleep than 8 hours.

You can find quality Natural Sleep Aids and quality multi vitamins http://www.weightlossproduct.com/vitamin-supplements-multi-vitamins.php to help with your sleep and overall good health. And you may want to save money once you know you love the Herbalife products, and you can register to save 25% or more with the Herbalife Discount at Herbalife Product Discount

(c) Copyright - Nancy Williams. All Rights Reserved Worldwide.

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Sleep Deprivation and the Elderly

By Mary Desaulniers

My grandmother used to be up at the crack of dawn—not because she had to, but because her body clock had shifted to a different time frame with increasing age. My step-mother used to complain that after Dad retired, he woke up every morning before six. The connection seems inevitable—older people do not need as much sleep as younger folks do. While changes in sleep patterns may explain this situation to some extent, they do not address a fundamental problem–lack of sleep is not only unhealthy but potentially dangerous to the senior population.

a)The body chronically deprived of sleep is a walking time bomb. Consider some of these statistics from the National Sleep Research Project.

b)Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood-alcohol level of 0.05%.

c)Research estimates that fatigue is involved in one in 6 road accidents. The 1989 Exxon Valdez oil spill off Alaska, the Challenger Space Shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep deprivation played a role.

d)As well, sleep compromises the immune system; it decreases your resistance to infections. A study at San Diego’s Veteran Medical Center discovered that reducing a person’s nightly normal sleep time by half decreases the activity of T-cells—the cells that destroy bacteria, viruses and tumor cells.

e)Young adults who are sleep deprived may be increasing their risk for diseases that accompany old age.

f)A recent study at the University of Pittsburgh School of Medicine suggests that sleep deprivation in older adults can lead to earlier death. The study involved tests that measured EEG sleep assessments. Results showed that those with low percentages of REM sleep were at the greatest risk. REM is an active period of sleep characterized by interval brain activity and rapid bursts of eye movement. REM is the brain wave stage of dreaming sleep (the theta stage) that is characterized by increased creativity, memory, healing and integrative emotional experience (what is usually called the “Ah-ha!” moment of insight and connection). There is no doubt that REM sleep contributes to the development of human imagination and consciousness.

There are, however measures that one can adopt to promote restful sleep. Like anything else, proper sleep can be encouraged through the maintenance of familiar and soothing routines— a ritual that is sometimes referred to as “sleep hygiene.”

1. Exercise: An exercise routine (30-40 minutes) four to five times as week is excellent not only for sleep promotion, but for cardiovascular health, weight maintenance, osteoporosis and diabetes as well. It’s like killing 5 birds with one stone! Both aerobic and resistance training can increase energy expenditure and lean body mass. As well, exercise is a natural mood enhancer because repetitive movement helps the body release its natural store of endorphins—the good feeling hormone.

2. Alpha and Theta-Wave CDs and relaxation music: Listening to soothing music or CD’s that help entrain your brainwave activities can definitely help you access Alpha and Theta brainwave states more readily. New technology is providing us with more accessible ways to tap into our subconscious mind and allow us to mould our behavior and emotions inside out.

3. Reduced liquids: Cut down on liquids in the evening as this will prevent frequent bathroom visits that interrupt sleep.

4. Reduced caffeine: Do not consume caffeinated products after 2 in the afternoon. Double check your medication as well; some drugs also disturb sleep. Anti-depressants, for example, can disturb normal sleep patterns and some barbiturates suppress REM sleep which can be harmful over a long period. Decongestants can also act as stimulants and beta blockers are known to cause insomnia.

5. Turn digital clocks away from your line of vision. Studies show that even the tiny luminous rays from a digital alarm clock can be strong enough to disrupt a sleep cycle. The digital light turns off a “neural switch” in the brain, causing levels of a key sleep chemical to decline within minutes.

6. Hot Bath: Researchers who studied female insomniacs (aged 60-70) found that those who had a hot bath before sleep spent more time in deep, slow brainwave sleep.

7. Avoid heavy, late meals that sit heavily in your stomach.

8. A glass of hot milk just before bedtime will also give your brain the amino acid tryptophan which the body converts to sleep-inducing chemicals.

9. Consult a doctor or dentist if you have a problem with sleep apnea, which can be controlled by a simple plastic appliance that fits in the mouth.

10. Last but not least, for those who are sleepless because of unresolved issues or problems—learn to make amends where changes can be made and lean to walk away (mentally and perhaps physically) when things cannot be changed. Pray and place everything in the hands of the Universe. Know that you are more than your problems.

Copyright 2006 Mary Desaulniers

A runner for 27 years, retired schoolteacher and writer, Mary is now doing what she loves--running, writing, helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can subscribe to Mary's newsletter by contacting her at http://www.GreatBodyafter50secrets.com or visit her at http://www.greatbodyat50.com/SpiritWorks.php

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How Sleep Deprivation Effects Us

By Keith Londrie

Sleep is not only one of the most enjoyable pursuits for most people, but also of vital importance to the body and its upkeep. It is generally considered good practice to get from seven to nine hours of quality sleep every night in order for our brain and body to continue working properly, let our brain cells revive themselves, and rest tired muscles exhausted from a hectic day.

When this is interrupted sleep deprivation occurs. There are many characteristics associated with sleep deprivation: memory loss could appear, we could catch cold bugs and flu more easily as our immune system isn’t working properly, or we could suffer accidents because of our drowsiness, the list can go on. To most people who haven’t suffered it, sleep deprivation isn’t a serious problem and we usually don’t take a great deal of notice about someone who complains of being tired all the time. Yet it is a serious illness and it does effect millions of people all year round and all over the world.

Do you suffer from sleep deprivation? It is quite possible that you do but haven’t even considered the possibility. Most people have one or two bad nights, especially parents with young children, and when you are feeling tired during the day you just put it down to ‘that’s life’. But what if you have a serious problem? If you find yourself needing to have an afternoon nap or you feel yourself falling asleep at the wrong times in the wrong places you could be suffering from sleep deprivation. Likewise if you are feeling far from 100% or nervous about something you just can’t quite place. Are you coming down with more colds and flu than normal? This could well be another symptom.

If these sound suspiciously familiar it could be that you need to revise your sleeping habits. A great way to do that is to keep a diary on how long you sleep and other related information. Most people blame their hectic lifestyle and allow themselves to suffer the consequences, but there are plenty of things you can do to improve the situation. Remember that sleep is not a privilege or a luxury but an absolute necessity.

Once you realize that you may have a problem and that it is starting to effect your waking life what exactly can you do? Well, you now have your diary so you can start organizing where, when, and how to sleep. The first necessity is where.

The majority of animals make their own nests each night. Gorillas do it. You have to treat your bed as a nest. Don’t eat or read or do anything in it except sleep (ok, and sex). Your bed needs to be as comfortable as possible, making sure it is the right size. Change the linen as many times as possible to create a clean, fresh atmosphere where you can relax in peace. Ventilation is also very important. If possible try to leave a window slightly open at night to add you in breathing. Obviously if you live in Alaska this might not be a viable option. Research shows that going to bed on an empty or full stomach is asking for trouble so try to steer clear of last minute binges before bedtime. Another common mistake is thinking that alcohol makes you sleep better. You may fall asleep more quickly with a couple of beers inside you but it is pretty certain that you will wake up later on in the night because alcohol causes your body to dehydrate and cry out for water.

These are some simple rules for trying to get a better night’s sleep and there are many more. However, if you have a more serious condition then it would be very wise to go and see your doctor, even if you feel it is not important enough. Remember that sleep is not a privilege or a luxury but an absolute necessity.

Keith Londrie II is the Webmaster of http://overcominginsomnia.coffee-info.info A website that specializes in providing information on overcoming insomnia that you can research on the internet. Please Visit http://overcominginsomnia.coffee-info.info Today!

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Sleep Deprivation

By Lisa Cole

My legs get heavier with every step I take. My eyes grate around in their sockets and one eye has a regular nervous twitch. I am a husk, a dried out shell and everything aches. All I want is sleep. Friends call to ask me out; I'd rather sleep. I am argumentative, grumpy, irrational and can't concentrate. Sleep deprivation is affecting my relationships and my parenting skills; I don't give a moo for Old McDonald right now. After a run of sleeping for 4 to 5 hours at a stretch, my son got a fever and last night was screaming hell. I slept in half hour chunks, woken abruptly by an inconsolable boy who yelled for what seemed like hours. I got angry and had to leave the room before I shouted at him to 'go to sleep, please just go to sleep.' I don't normally shout at him and I feel terrible now because it is not his fault.

In a coffee shop, having a hard time choosing a drink, I feel I have to justify my scattiness. 'He was up all night' I explain. I earn sniggers and giggles and feel as if no one believes what absolute torture it is. Other mums look at me vaguely, their child has always slept through, no bother at all. I tell myself that their child is extremely dull, unlike mine who has never slept that well. I tell myself that it's because my child is so active and so bright but in truth I know that it's just the luck of the draw, some kids sleep, some don't. After a couple of nights of erratic broken sleep, insomnia sets in. I get overtired, my mind full of must do's and my body restless. I can't get to sleep in case I get woken up. He could sleep for 10 minutes or 4 hours, there is no way of telling. And anyway, I am a mother and surely I should be on duty 24 hours a day? No I shouldn't! I need to look after myself so I can look after my child.

Here is a list of things that help me cope with lack of sleep:

• If I let him sleep on me I can't rush round and do dishes/paint hallway/clean the bath/achieve world domination. Even if I don't sleep when he is at least I am resting.
• I learnt that babies cry in their sleep sometimes and often go back to sleep again quickly, on their own. He doesn't want to be cuddled at ever moan he makes.
• I don't beat myself up about how little I manage to do, instead I praise myself for existing on so little sleep.
• Prioritise sleep. When you get a chance, nap!
• Get someone to look after the baby for a set time. You are more likely to rest if you know how much time you have. If they can take the baby out for a walk you will not be listening out for it all the time.
• If you get time to yourself, make sure you rest, have a long bath, read a book or watch some mindless TV. Do not do housework!
• Lavender is supposed to help you relax,
• Try to avoid coffee because it will only give you a short boost and may stop you from sleeping later in the day.
• Cut down on daily tasks. Not everything needs to be ironed, older kids and some men can be taught to tidy up and dirty dishes don't matter.

copyright Lisa Cole 2005, http://www.lactivist.co.uk

The Mothers Milk Marketing Board at http://www.lactivist.co.uk sells slogan t-shirts that promote breastfeeding and gentle parenting for babies, toddlers and mums.

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Sleep Deprivation

By Robert Kokoska

Sleep deprivation is universal and so common. Sleep deprivation affects millions of people allover the world due to the high paced mechanical lifestyle, causing a lack of time to get the sleep we always wanted. Sleep deprivation may also be due to genuine sleep disorders, either due to some psychological problems or chronic insomnia. Most of us are not really taught how to sleep and rest better in our daily life. As a result the total cost in lost man hours, production and precious lives are so huge and often it defies human imagination.

Sleep deprivation means an overall deficiency in the necessary amount of sleep, that a person is supposed to have in a day. Sleep deprivation may occur due to diurnal changes in the mind and body, or also due to extreme insomnia. It may also be artificial, being induced by another person or your own baby. Sleep deprivation is considered very dangerous and very unhealthy and as such must not be tried by any person. However, in some clinical cases of psychology, deprivation of sleep may help patients with mental illness.

Sleep deprivation causes serious changes in body physiology and mental composure; lack of sleep may result in irritability, vision impairment, stuttering speech, momentary loss of reasoning, confusions, hallucination and nausea. A consistent lack of sleep or sleep deprivation may result in a condition known as fatal familial insomnia and chronic dementia. Sleep deprivation also leads to people becoming overweight and obese, and such physical transformation will eventually lead to other medical risks.

Recent research on sleep deprivation has indicated that sleep deprivation shows the same hazardous effects as being in a drunken state. Sleeping for less than 6 hours a night can affect your coordination, judgment, mental alertness and reaction. Sleep deprivation will also lead to muscular deficiencies, when the mind gradually looses its control over the muscle, which ultimately leads to Muscular-skeletal diseases.

Sleep deprivation may occur in cases of college going young adults, when they try hard to wake during night to study for their tests and examinations. A prolonged loss of sleep may result in daytime lethargy and laziness, which eventually leads to poor academic performance. Late night parties and bashes will cause a serious loss in the total sleep budget, as many people invariably get drunk and loose sleep in the process. Sleep is a natural gift provided to maintain a clean body rhythm and accurate biological clock; an intrusion in such a natural rhythm is always undesirable and disadvantageous to our body.

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