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sleep deprivation

Pixabay photo

By Daniel Dunaief

Daniel Dunaief

People don’t generally get married at 9 a.m, with an active, energetic and all-out party that follows immediately after the magical ceremony and that lasts until 3 pm.

No, big events like weddings, birthday parties and even smaller gatherings, like, oh, I don’t know, a pickleball tournament, sometimes start late in the evening and end some time after midnight.

Those are, as we all know, the typically festive party hours, when we welcome, as loudly as we can, the married couple for the first time to the dance floor, when we yell into each other’s ears standing feet from the trumpet and trombone players and when we cheer for the heartfelt sentiments of friends and family who share moving anecdotes about the people at the center of attention.

But what if, like me, you’re a morning person? What if, as the night goes on and everyone else becomes increasingly giddy, the inner child in you begs to go to bed because you know, no matter how hard you try to block out the morning light or to sleep in as late as possible, you will arise early the next morning?

For the past few incredible weekends, in which I visited my son in college where we played in a late night pickleball contest that ended around 1 a.m. and then traveled to celebrate a family wedding for a beloved cousin whom I’ve known since she was four, I have desperately tried to force my mind and body to push through the fatigue.

I recognize, of course, that people can’t and don’t sleep when their bodies and minds demand, such as when they are working several shifts or jobs to pay the bills, when they are taking care of someone late at night, or when an illness keeps them from getting the rest they need. These are clearly much harder and more real challenges than playing in a sporting event or celebrating with family.

I also realize that the academic and working world is geared towards morning people. Important tests and meetings can start as early as 8 a.m., when night owls would otherwise prefer to cruise into the final few hours of a restful sleep. Standardized tests also never started at 10 p.m. Someday, maybe some circadian scientist will offer to give tests at different blocks of time and see if scores improve for those who self select into their hourly wheelhouse.

I recall my first experiences with activities that extended well past midnight. Decades ago, I attended an all night dance to raise money for a worthy cause. I wasn’t sure how I’d do at 2 a.m. or 3 a.m., when my body demanded time to recharge and shut down.

Fortunately, my high school friends and I took cat naps and, once the sun appeared, my system came back to life.

High school ski trips also typically left the school parking lot some time around 2 or 3 a.m., which was tough on those who drove us to school, especially if they had early morning activities the next day. After greeting everyone at the bus, I slept against the window, waiting until the sun flicked my “on” switch back into position.

During the recent late night pickleball games and wedding, I did my best to rally beyond my daily routine.

The first few games of pickleball went well, as the excitement of competition and of spending time with my son more than compensated for my fatigue.

The toughest words that night were “let’s run it back,” which my son and his friends said after each game. That meant one more game which turned into at least five more. By the end of the night, I felt like I was playing on four flat tires and I was swatting helplessly at the ball. I definitely cost us the final game, which my son accepted with remarkably good nature.

Fatigue didn’t interfere noticeably at the wedding, particularly because I threw myself around the floor to some of the final songs, including Madonna’s “Like a Prayer.”

The after party at the hotel, however, pushed my limit. When someone nearby lit up a cigar, the scent of which overwhelmed my system, I couldn’t continue to stay awake and ignore the smell.

While I didn’t hang out and chat in the lobby until the last moment of the post party gathering, I made it past 2 a.m., which is as late as I can get before closing my eyes for “just a second” turns into a few hours of much needed rest.

METRO photo

By Leah S. Dunaief

Leah Dunaief,
Publisher

Getting enough sleep is one of the tenets of staying healthy and aging well. But what to do when you get into bed and can’t fall asleep? The Science Times section of The New York Times this past Tuesday offered an interesting solution from Emergency Physician, Joe Whittington.

“Now I Lay Me Down to Play,” written by Christina Caron, explains the doctor’s technique. It’s called cognitive shuffling, and it is designed to calm a busy brain sufficiently to allow sleep. While he had tried deep breathing, meditation and melatonin, to no avail, the following strategy works for him. Incidentally, he has 750,000 followers on Instagram.

“Cognitive shuffling,” according to the Times, “is a mental exercise that involves focusing your mind on words that have no association with one another, as a way of signaling to your brain that it’s time to fall asleep. The task is meant to be engaging enough to distract you from the thoughts that may be impeding sleep, but not so interesting that your brain perks up.” 

So how do you do cognitive shuffling?

Take a random word, any word, like “adobe.” Then think of all the words that you can, beginning with that same first letter, like apple, arrow, across, attire. Visualize each word, then move on to the next. When you no longer can think of any more words beginning with “a” go on to the next letter, “d” and do the same thing: dog, depart, done, dope, detritus, and so forth. Again, visualize each word before moving on.

Luc P. Beaudoin, a cognitive scientist at Simon Fraser University in Canada, developed the cognitive shuffling strategy, and he suggests that as people drift off to sleep their minds have distant thoughts or vivid images. This technique is intended to mimic that process.

“These images don’t create a clear story line and may help your brain to disengage from problem solving or worry loops,” said Dr. Beaudoin, who conducted a study in 2016 using various sleep inducing techniques. He himself suffered from insomnia. The study was then discussed at the Associated Professional Sleep Societies conference in Denver, written up in Forbes magazine, then circulated widely online.

It can’t hurt to try cognitive shuffling.

I can tell you what I do to fall asleep. First, with full disclosure, I confess not to often having a problem falling asleep. In fact, I’m like a teapot. Just tip me over and pour me out. Usually, all I need is to get horizontal on a mattress and doze off. However, lately I have been waking up around 4 a.m., feeling rested and not able to resume sleeping. But I know if I get up and start my day at that hour, I will pay for the remaining lack of sleep in the late afternoon. I’m an 8 1/2 hour a night sleeper. So here’s what I do after 20 minutes of tossing and turning. 

I get out of bed, put on a lamp that offers dim light and read until my eyes get tired. I am selective in my reading choice: not a page turner. Then I shut off the light, get back into bed and usually fall right back to sleep.

It’s not a researched and tested technique but for me, it works. I enjoy sleeping and require the restorative effects in order to enjoy my waking hours. Hope these strategies work for you.

Left, Lauren Hale; above, teenagers need 8 to 10 hours of sleep every night.

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.