By Daniel Dunaief
Around this time of year, people shop for gifts for others, decorate for the holidays, and generally raise their stress level as they search for the perfect holiday plan. Somewhere in between the to-do lists and the to-buy lists, some ambitious holiday revelers also consider making a for-me list, or the equivalent of a collection of pre-New Year’s resolutions.
Often appearing in that collection is a desire to live better, to stick to a diet, to embark on a healthy lifestyle and to enjoy the moments, big and small, on the horizon in 2019.
Often overlooked in the end-of-the-year cycle is if people hope for the chance to get more sleep. That, however, may make many of those other goals — weight loss, better work performance or a calm reaction to events — more manageable.
Times Beacon Record News Media recently spoke with Stony Brook University sleep expert Lauren Hale, who is a professor of family, population and preventive medicine and teaches in the Program in Public Health at Stony Brook. Hale is also the editor-in-chief of Sleep Health.
TBR: You recently published a journal article in Sleep Health in which you linked late night social media use by National Basketball Association players with their performance. Can you talk about that?
LH: This is a coarse estimate at showing that being up late is associated with worse outcomes. It’s not necessarily saying it’s only because they’re staying up late.
TBR: How much data did you examine?
LH: We looked at seven seasons of data. We were interested in how players did on games following late night tweets compared to games following no tweeting activity. … If your shooting percentage drops by 1.7 percentage points, that could be the difference between a win and a loss.
TBR: Have you extended this work to any teams?
LH: I’m talking with the Stony Brook Athletics Department to incorporate sleep hygiene into the players’ routines. We’re hoping to start with men’s basketball in the spring of 2019.
TBR: What are some sleep strategies?
LH: There is a list of sleep hygiene strategies. Many will seem like common sense. They include having a regular bedtime, which you calculate based on when you need to wake up and how many hours of sleep you need to get, limiting caffeine, tobacco and alcohol… [They also include] not eating too many heavy foods right before bed, exercising, preferably earlier in the day and reducing screen time at night.
TBR: Does the optimum number of hours of sleep change with age?
LH: Yes. Little kids sleep a lot and need a nap. As they get older, they lose the nap, but still need to sleep 9 to 11 hours. Teenagers need 8 to 10. Adults typically need 7 to 9 hours.
TBR: How do you manage sleep in your house?
LH: We have young children, so we know how challenging it can be. The younger one goes to day care and naps two hours. It’s hard to get him to go to sleep. I’m not good about putting my phone down in the hour before bed. We do have a charging location downstairs in our house, so the devices are limited in the bedroom. The children don’t watch screens in the half hour or hour before bed.
TBR: What’s the link between sleep and weight loss?
LH: Sleep duration is inversely associated with weight gain. Individuals not getting enough sleep are more likely to gain weight. The choices of food you make when you’re sleep deprived are worse. Your hormones make you hungrier and less full. The choices you make also show less self-discipline. When you’re sleep deprived, you’re unlikely to make yourself a salad.
TBR: Did you see the recent study that links sleep and anger?
LH: It is consistent with some work I’m doing on teenagers. We know sleep is important for emotional regulation. I’m not surprised that it’s linked.
TBR: Should people who want to lose weight focus on sleep?
LH: There are obesity experts who have taken on sleep as one of the three pillars of optimal health: sleep, exercise and diet. Among those three, sleep is usually the one that’s the most overlooked.
TBR: How else does sleeping affect weight?
LH: If you want to stick to your diet, stay on a regular sleep schedule that’s going to give you the sleep you need. Eating during normal activity phases — daytime for humans — prevents obesity.
TBR: Is there evidence that too much sleep can be bad for health as well?
LH: There’s not good evidence of a casual link between long sleep and poor health. There is strong evidence that there’s an association, due to reverse causality, that shows that sicker people need more sleep. If you’re sleeping more than 11 hours, that might be a sign that you have an underlying condition that is contributing to you needing 11 hours.
TBR: What is your next sleep-related study?
LH: My primary current research is about studying teenagers and the causes and consequences of their insufficient sleep. Some of the factors that affect adolescent sleep are screen-based media use and early school start times.
TBR: Could sleep patterns be an important indicator of health?
LH: We would love to see sleep treated as a vital sign, in which every patient gets asked. It’s not asked about and it’s not, in and of itself, sufficient [for a specific diagnosis]. It’s a good marker of well-being.
TBR: Did people believe a certain amount of sleep was optimal 50 years ago and has that number risen or fallen since then?
LH: The number of recommended hours has been relatively consistent over time. There’s just more science to support the recommendations now.