The Real Deal on Sleep Loss

The real deal on sleep loss: work hard, play hard, sleep less and less and make up for it on the next day off! Sounds logical but the truth is, sleeping in on the weekend or day off does not make up for sleep loss. In fact, research shows that sleep loss is a debt you cannot repay.

Sleep loss (often referred to as sleep deprivation) is now recognized a chronic condition, and many men and women don't even realize they suffer from it let alone recognize the symptoms. Truth is, most 9-to-5'ers (who typically work 10 hours or more) often assume that since they feel reasonably alert once they get up, start moving and slug down 1 or more cups of coffee, that the amount of actual sack-time they are receiving is adequate. This is, unfortunately, wrong.

Researchers base much of their sleep loss studies on a simple hypothesis: Lack of Sleep = Body Damage.

Lack of sleep has proved to impact men and women (and even adolescents) in several subtle and not-so-subtle ways:

Body-clock set to the wrong time: The human body was not meant to work during the night and sleep during the day. Which means sleep loss is not good for you! Sometimes the need to earn a living precludes the option of a good light's sleep. But not sleeping when your body needs and wants to sleep is even worse. A disrupted body clock can wreak havoc on your weight. In fact, studies have shown that losing sleep raises levels of two hormones linked with appetite and eating behavior: sleep loss reduces amounts of the hormone leptin, which tells your brain you're full, and increases the hormone ghrelin, which tells the brain you're hungry.

Sleep less and remember less: Lack of sleep can impact the release of too much of the brain inhibiting neurotransmitter GABA. An excess of GABA can lead to short term memory loss as well as the inability to retain new information. According to Steadyhealth.com, a recent study has demonstrated that staying awake for 24 hours leads to a reduced hand-to-eye coordination comparable to having a blood alcohol content of 0.1. What's worth noting is that you can stay up for a lot less than 24 hours and start exhibiting the same types of symptoms.

Sleep loss puts lines on your face: Loss of sleep just plain ages you. Research has shown that sleep loss interferes with metabolism and hormone production in a way that is similar to the effects of aging and the early stages of diabetes. In fact, according to the National Institute of Aging, chronic sleep loss may speed the onset or increase the severity of age-related conditions such as type 2 diabetes and high blood pressure.

Long hours and lack of sleep might be considered a sign of high productivity and big ambitions. But these same traits may also shorten careers and quality of life in the long run.

Fortunately, there really are some basic rules for sleeping well and overcoming sleep loss:

Stick to a schedule: Adults need between six and nine hours of sleep a night and a good night's sleep comes when an individual goes to sleep at the same time each night.

No TV: Watching television is actually one of the worst things you can do to try and fall asleep.

No late dinners: Don't eat any later that 7pm, any later and your body can't adequately digest the food.

Sleep is one of your most precious resources. You undervalue its importance to your health, longevity and the quality of your life at your peril.

When it comes to sleep loss here's the real deal, if you've been burning the candle at both ends you can't recoup what you've already lost. But you can get back on the right track and start sleeping better now so you won't pay for it later.