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March 16, 2010
In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- Bank Sleep To Fight Fatigue
- Ex-soldier Fitness Trainer Reveals Military's Top Secret...
Fact: Poor Sleep Increases The Risk of Death/ Disease
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Bank Sleep To Fight Fatigue
Dear Reader,
These days, fatigue is a familiar companion for many. A new study offers some good news in our increasingly over-scheduled, under-rested, 24/7 world - you can bank sleep, and store it up for a tiring event in the future.
This finding comes from work in the U.S. on a group of volunteers who were willing to adjust their sleep patterns so they could be monitored.
For seven days, one half of the group was given extra sleep, while the others were told to make no changes to their sleeping patterns.
The next week they were all sleep deprived. "After this week of either extended or habitual sleep per night, all the volunteers came to the lab and they were allowed only three hours of sleep, per night, for a week," explained award-winning researcher Tracy Rupp from the Walter Reed Army Institute of Research.
Next, both groups were given tasks of varying complexity - tests showed that subjects who had banked sleep the week before were better off during the sleep restriction.
Those who banked sleep didn't lose reaction time and alertness like the group who'd slept normally. Even a week after the experiment, the sleepers who banked sleep were recovering better from being deprived of sleep than those who had slept as usual.
"What we're basically saying is if you fill up your reserves and pay back your sleep debt ahead of time, you're better equipped to deal with the sleep loss challenge."
The research team isn't able to say just how much sleep you need to bank for maximum effect. Like the amount of sleep each of us needs, the amount to bank is likely very individualized.
Of course so many of us know well the feeling of going to bed early before a big day and not being able to fall off to sleep. This is where good sleep habits can truly make a difference, especially relaxation techniques, in helping you slow your thoughts and let go so you can slip into sleep easily.
And though the latest work didn't look at napping, the researchers point out that short rests during the day have been shown to improve performance, at least in the short term.
Continues below...
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Ex-soldier Fitness Trainer Reveals Military's Top Secret...
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Bank Sleep To Fight Fatigue Continued...
Earlier work has found that those who suffer with chronic sleep deprivation might be able to function just fine just after waking, but experience slower reaction times as the day goes on... even if they tried to catch up the night before. Chronic sleep deprivation appears to take some time and effort to fix.
Not only does this sleep banking idea have implications for business people, but also for the military where it could be a lifesaver. The idea, if supported after some more testing, could become a part of pre-tour routines for armed forces.
The next step is to find out why the extra sleep can be banked and to identify just what's happening in the brain - something that we can be observed with advanced brain-imaging machines.
According to the National Institutes of Health, 50 to 70 million Americans deal with chronic sleep disorders and sleep problems that can truly affect health, not to mention alertness and safety.
Sleep disorders that don't get treated have been linked to high blood pressure, heart disease, stroke, depression, diabetes and other chronic conditions. The trouble for many of us is that we overlook or ignore our sleep problems and don't mention them to our doctor.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.bbc.co.uk/2/hi/health/8504867.stm
Tracy Rupp from the Walter Reed Army Institute of Research:
http://wrair-www.army.mil/index.php?view=drRupp
National Sleep Foundation:
http://www.sleepfoundation.org/
WebMD info on sleep disorders:
http://www.webmd.com/sleep-disorders/guide/understanding-sleep-problems-symptoms
Tips for getting a good night's sleep:
http://www.helpguide.org/life/sleep_tips.htm
Salt Lake Tribune story on earlier research on banking sleep:
http://www.sltrib.com/health/ci_14194971
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