Sleep Deficit: The Higher Living Killer

"Lunch is for losers and sleep is for suckers." are phrases coined by executives obsessed with productivity and work. Now mindful eating or lunch with family or colleagues is sought after, not to mention the luxury of sleep. Sleep is now the new status symbol. Power naps are the new daily bonus!

At midnight, on June 10, 2002, Israel Lane Joubert and his family of seven set out for a long drive home following a family reunion in Beaumont, Texas. Joubert, was rushing to get to work by 8?am, fell asleep at the wheel, plowing the family’s Chevy Suburban into the rear of a parked 18-wheeler. He survived, but his wife and five of his six children were killed. In the past 5 years, driver fatigue has accounted for more than 1.35 million automobile accidents in the US alone, according to the National Highway Traffic Safety Administration.? Source: Harvard Business Review

We live in an era, where productivity, work and business is the expectation but the risk is tremendous. Sleep deprivation is a serious issue that affects both individuals and organizations, yet it is often glorified in today's frenzied corporate cultures. The consequences of sleeplessness are not just limited to impaired cognitive performance, but they also pose a risk to the well-being of employees and the general public.

The physiology of sleep and cognitive performance is influenced by four major factors. First, the homeostatic drive for sleep builds up throughout the waking day, and when it becomes strong enough, it can seize control of the brain involuntarily, leading to dangerous situations like falling asleep at the wheel. Second, the total amount of sleep over several days affects alertness and cognitive function, with a sleep deficit impairing performance similar to being legally intoxicated. Third, the circadian phase, which determines the body's internal clock, impacts our ability to sustain attention and wakefulness. Finally, sleep inertia, the grogginess experienced upon waking, hampers decision-making and memory consolidation.

As executives age, sleep becomes more fragmented and various sleep disorders become more common. Chronic sleep restriction can lead to weight gain, increased stress hormone levels, impaired glucose metabolism, and a higher risk of sleep apnea. The narrowing circadian window in older individuals makes adjusting to new time zones challenging, increasing the likelihood of accidents and reduced cognitive performance.

How can we counter the sleep epidemic?

? THINGS TO DO:

1?? Establish a Consistent Sleep Schedule: Set a regular sleep routine, aiming for 7-9 hours of quality sleep every night. Prioritize going to bed and waking up at the same time, even on weekends. Bonus: Get 5 minutes of sunlight within 15 minutes of waking up!

2?? Create a Sleep-Friendly Environment: Make your bedroom a sanctuary for rest. Eliminate distractions, keep the room cool and dark, and invest in a comfortable, ergonomic mattress and pillows.

3?? Unwind Before Bed: Establish a pre-sleep ritual to signal your body that it's time to wind down. Engage in relaxing activities like reading, taking a warm bath, or practicing meditation. My favourite is yoga nidra (non-sleep deep rest) and / or binaural sounds (432 Hz) or white noise. Here are 7 to yoga nidra videos

4?? Physical Activity: Regular exercise promotes better sleep quality. Aim for at least 30 minutes of moderate-intensity activity during the day, but avoid vigorous exercise close to bedtime.

?? THINGS NOT TO DO:

1?? Screen Time Before Bed: The blue light emitted by electronic devices interferes with the production of melatonin, a hormone essential for sleep. Put away your phone, tablet, and laptop at least an hour before bedtime. Bonus: keep your phone away in the morning.

2??Don't Use Your Bed for Work: Keep your bed reserved for sleep and intimacy only. Working or studying in bed can create an association between your sleep environment and stress.

3?? Late-Night Snacking: Eating heavy meals or consuming sugary snacks before bed can disrupt your sleep. Opt for light, nutritious snacks if you need to satisfy hunger before sleep.

4?? Limit Caffeine and Alcohol: Avoid consuming stimulating substances like coffee or energy drinks close to bedtime. Alcohol severely disrupts the quality of your sleep. If you need to drink, do it earlier in the night.

By taking these actionable steps and avoiding the sleep saboteurs, you can unlock your full potential and enhance your performance. Remember, prioritizing sleep is not a luxury but a necessity for success. Let's create a culture that values rest and rejuvenation, benefiting individuals and organizations alike. Together, we can make a powerful impact to the sleep epidemic and reclaim our productivity through the way we approach sleep! ????