Tips for avoiding the downside
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By Renee Goyeneche—
Here’s an intriguing exercise: try asking ten people, “How are you?” and track their responses. Odds are, you’ll hear “tired” or “busy”—or some combination thereof from a large percentage of them.
Why is this a go-to response? Many of us are overextended thanks to societal pressures that glorify the “hustle.” Want to make more out of your life? Be the hardest worker in the room. Come in early, leave late. Sleep is for the weak.
People are buying into the hype. They’re working harder, longer hours and are consequently sleeping less. In fact, the CDC’s Sleep and Sleep Disorders data shows that up to 44% of Americans report a consistently short sleep duration, defined as less than seven hours in a 24-hour period.
While many people will suggest they “just need less sleep,” science assures us that’s not the case. Yes, some people have a gene mutation that allows them to sleep four to six hours a night and still be completely rested, but these “short sleepers” comprise only about 5% of the population. Studies show that 7-9 hours of sleep per night is optimal for the rest of us.
The Caffeine/Sleep Cycle Dilemma
Here’s something you may not know about the sleep cycle: during waking hours, neurons in our brains produce a chemical called adenosine, which is a natural byproduct of cellular function. Adenosine levels build in our bodies throughout the day, then decrease as we sleep.
This is significant because adenosine is an inhibitory neurotransmitter, which means it works as a central nervous system depressant, interfering with biological processes related to wakefulness. The more adenosine we have in our system, the more “tired” we will feel. The whole process is a well-designed natural mechanism that signals our bodies when it’s time to rest.
When we decide that resting is not an option, and we need to “power through,” we often turn to caffeine in various forms. It’s an effective technique because caffeine is an adenosine inhibitor. That stimulant, or “wakefulness” effect happens because caffeine blocks your brain’s adenosine processing.
Why Is This a Problem?
While caffeine does counteract the effects of adenosine, it does more than that—it actually stops your body from processing adenosine naturally in the way that it should, allowing an excessive buildup of the chemical to occur. (Normally, adenosine will dissipate during a full sleep cycle, leaving us with lower levels to begin the next day.)
The issue, then, is two-part. Caffeine’s stimulant effects don’t end on a predictable schedule. They can extend into sleep hours, leading to insomnia and, ultimately, a shortened sleep cycle. When this occurs, we’re not just sleep-deprived; less time asleep also means our bodies don’t have enough time to process the excess adenosine in our systems.
If adenosine levels are still high in the morning, we awaken feeling groggy rather than refreshed. So, we reach for the caffeine again, perpetuating a cycle that doesn’t allow our bodies to get the restorative rest that is critical to good physical and mental health.
Tips To Improve Your Chances For A Good Night’s Sleep
- Try to keep your bedroom at optimal sleep temperature, which is likely cooler than you think. Studies show that a room temperature between 60-67 degrees is the best range; 65 degrees is ideal. In general, a colder bedroom is better than one that is too hot. While cooler temperatures may impact your ability to get comfortable, too-warm temperatures can interfere with your body’s thermoregulation abilities and have been shown to decrease sleep efficiency.
- Disconnect from electronics at least one hour before retiring for the night. Devices like cell phones and computers emit blue light, which can affect the amount of time it takes you to fall asleep by delaying the release of melatonin. Blue light can also decrease the duration of slow-wave and REM sleep stages, critical components of the restorative sleep cycle necessary for cognitive function.
- Prioritize your sleep and set a sleep schedule. Have a fixed bedtime and wake-up time, and try not to fluctuate, regardless of whether it’s a weekday or the weekend. If you must shift your sleep times, try to do it gradually, moving from an 11:00 pm bedtime to a 10:00 pm bedtime over the course of a week, for example.
When you sleep matters, too. Schedule yourself for 7-9 hours of sleep in one long stretch. If you must nap, try to limit it to 20 minutes, and awaken at least 8 hours before your bedtime to prevent disruption of your schedule.
When it comes to sleep, there are 3 essential components: quantity, quality, and consistency. Working to incorporate all three into your sleep patterns is key to mental, physical and emotional wellness.
Renee Goyeneche: I am a writer and research editor focusing on information that benefits women, children, and families. Find me on Twitter and blogging at Imperfect Perceptions.
