Sleep and Productivity What does the literature say?

Sleep and Productivity

What does the literature say?

There are two schools of thought regarding

sleep!

Need MoreCould do with less!!

Who is correct?

“Sleep Less, Live More” by Everett Mattlin

Mattlin believes that we should sleep more efficiently and that we can easily do with less sleep

“Sleep Thieves” by Stanley Coren

Coren maintains our society is sleep deprived and this leads to a decline in productivity

Sleep Thieves

Sleep Less, Live More

You Decide!

The first half of this slide presentation will present Mattlin’s views.

The second half of the slide presentation will present Coren’s views.

Who will you agree with?


Sleep Thieves

Sleep Less, Live Moreby Everett Mattlin

How would you like to gain1-2 extra hours a day?

One way to get a couple of extra hours a day is to sleep less!!


How Much Sleep is Needed?

For centuries we have been told we need 8 hours of sleep!

Who has perpetuated this myth?




Maimonides, a 12th century philosopher stated, “Eight hours for work, eight hours for play, and eight hours for sleep”

What does a philosopher know? Was this based upon research?



Parents have perpetuated this belief!!! They have told their kids:– “You need to go to bed and get

your rest” Translation “I’m tired and want

you out of my hair.”



Blue Cross/Blue Shield Ad from 1978 on how to stay healthy

Rule 7– “Get seven to eight hours of

sleep everyday”

How Much Do People Sleep?

Department of Commerce Study “Use of Time by City Dwellers”

7.9

0

1

2

3

4

5

6

7

8

City DwellersSleep Less, Live More


Gallup Poll in USA, Great Britain, Canada, France, Norway, Netherlands, Denmark and Sweden

7.5

0

1

2

3

4

5

6

7

8

Gallup PollSleep Less, Live More


With differing lengths of light, how much do Eskimos sleep?

7.9

0

1

2

3

4

5

6

7

8

Eskimos


Sleep Times – General Population

05

101520253035404550

8+ 7 to 8 6 to 7 5 to 6



Most people do indeed sleep 7-8 hours.

However, the normal range is 6-10 hours.

Sleep needs vary from individual to individual


Sleep Patterns Vary from the Cradle to the

Grave! Infants vary greatly in their sleep Some sleep 20 hours per day, some

12 Some babies sleep through the night

at 2 months, some don’t Yet, all these babies are healthy This proves there is no magic number

of sleep hours


Average Sleep Times

2 years – 12 hours 5 years – 11 hours 6 – late teens – 7-8 hours 18-20 – life pattern is

established 60+ - 6 ½ hours


Sleep Times

Sleep Interuptions

Famous People Who Sleep 3-5 Hours

Frederick the Great

Duke of Wellington

Napoleon Lyndon Johnson Harry Truman

Jerry Lewis Michael Scully Jimmy Carter John Kennedy Thomas Edison


The Thesis of Sleep Less, Live More

Since many people function normally on less sleep, and sleep times vary, many people could probably get by on less sleep.


World Sleep Record

A 60+ year old Australian nurse In a clinical setting, she

averaged 1 hour and 7 minutes of sleep daily.

What Happens When People Sleep?

Scientific research on sleep has only been conducted for the past 50 years

We know there are several stages of sleep– What are the sleep stages– What happens in each stage

Sleep Stages

Sleep stages are cyclical in nature.

During a typical night, one will cycle through these stages 4-6 times

Each cycle lasts about 90 minutes

Stage 1 Sleep

Transition from wake to sleep Found at the beginning and end of

night and during periods of body movement

People aroused in Stage 1 sleep will claim not to be asleep

3-8% of Total Sleep Time (TST) is spent in stage 1.


Sleep Stages

1

Stage 1 Sleep

Stage 2 Sleep

People awaken in stage 2 will generally claim to be asleep.

About 50% of person's sleep is in stage 2.


Stage 2 Sleep…

Scientists are not sure of the function of stage 2 sleep. It is seen as a filter between SWS (Slow Wave Sleep) and REM (Rapid Eye Movement).


Stage 2 Sleep…

People who are deprived of SWS or REM sleep will reduce stage 2 sleep on later nights. Scientists take this an indication that stage 2 sleep is not that important.

People who sleep less hours per night don't have much stage 2 sleep.


Stage 2 Sleep…

Stage 2 sleep occurs more in the later parts of night. Scientist believe it would occur earlier if it was important.

There is a correlation between the amount of stage 2 sleep and how well people "think" they slept.


Sleep Stages

1

2


Stage 3 & 4 Sleep

Technically, there is a difference in stage 3 and stage 4 sleep but they are often grouped together because of the slow alpha waves found in both stages of sleep (SWS).


Stage 3 & 4 Sleep

Deep Sleep. Most difficult to arouse (both

verbally and with lights) people from this stage of sleep.

People awakened may be confused and perform tasks with difficulty.


Stage 3 & 4 Sleep

Constitutes 16-25% of the total sleep.

Occurs early in the sleep cycle, decreases as time goes on.

Few Body Movements. People deprived of SWS will regain

it on subsequent nights.


Stage 3 & 4 Sleep

People deprived of SWS report muscle pains and stiffness.

A hormone, somatotropin, is released during sleep; especially during SWS.


Stage 3 & 4 Sleep

There is no correlation between the amount of stage 3/4 sleep and perceptions of "good" sleep.


Sleep Stages

1

23

4

After reaching Stage 4 sleep, the sleep stages start to reverse

32


Sleep Stages

1

23

4

In the 1950s a new sleep stage was discovered – REM sleep (Rapid Eye Movement)

32

REM


REM Sleep

REM sleep accounts for 20-25% of TST.

Occurs 3-6 times per night at about 90 minute intervals. The length of REM increases the more one sleeps.

Blood pressure increases.


REM Sleep

Respiration increases. Heart beat increases, often

irregularly. Oxygen consumption and carbon

dioxide production increases. Cerebral blood flow is more

intense.


REM Sleep

Blood flow to genitals increases, clitoris becomes more rigid in females, males have erections.

There is rapid eye movement. REM dreams are more animated

and pictorial, move vivid than dreams during other stages of sleep.


REM Sleep

People can be roused fairly easy and can perform tasks relatively well.

People deprived of REM sleep will rebound on later nights.

Eighty percent of deaths which occur during sleep occur during REM sleep.


REM Sleep Scientists do not know the function of

REM sleep. There are several theories:– Helps develop brain cells.– Sentinel Hypothesis - Snyder– P-Hypothesis (the brain is reprogrammed)

- Dewan– Discharge of excess energy– Dreams needed for well being - Dement,

Freud

REM Sleep

Sleep Stages

1

23

4

32

REM2

3

4

3

A typical sleep cycle lasts 90 minutes. As sleep progresses, the time spent in stage 4 sleep decreases and the time spent in stage 2 and REM sleep increases

90 Minutes


So

The more important things happen earlier in sleep

Bad things happen in REM sleep which occurs later, so

We should sleep less


What happens if we are deprived of sleep for a

week?

GENERAL STATE– Become very sleepy– Speech is slurred– Walk into things– Irritable



week? PERFORMANCE

– First three days fairly good– Next two days rapid deterioration– Then levels off and declines

graduallySleep Less, Live More


week? PSYCHOLOGICAL

– Varies according to people PHYSICAL

– Very little change


A Sleep Reduction Program

Define exactly what you want to do with your gained time.

Start only when you are rested. Begin with a two-week base

program and keep a daily log of sleep.



Be as regular as possible in your sleep hours as possible

Reduce your sleep time gradually (half hour reductions every two weeks). Vary the going to be time. Keep the getting up time constant.



Don't push too hard. There are limits.

Try to go one step beyond the sleep level you hope to obtain.

Make allowances for time of stress.



Take advantages of naps and stress reducers.

If it helps, sleep an extra half hour on weekends.

Give yourself some rewards for success.



Be prepared for some discomfort.

Develop good sleep habits. Make your sleep reduction

program part of a re-evaluation of your life style.


Sleeping Efficiently

1. Keep to a regular schedule. 2. Establish a sleep routine. 3. Exercise regularly.



4. Don't go to bed hungry.– An amino acid, L - tryptophan,

has been experimentally shown to reduce the amount of time it takes to go to sleep. Foods high in L - tryptophan are: milk, cheese, meats, poultry, eggs and seafood.



5. Avoid drinks high in caffeine. 6. Alcohol is a no-no. 7. Sleeping pills don't really help

over the long haul. 8. Keep cool. Sleep

Less, Live More


9. Block out noise and light. 10. Wind down at night. 11. If you can't sleep- get out of

bed.Sleep Less, Live More

Sleep Thieves by Stanley Coren

A rebuttal to Mattlin

Sleep Thieves

National Average 7.1 (New Jersey 6.7)

20% less than a century ago Most folks need an hour more As a nation we are sleep

deprived - this spells trouble

Sleep Thieves

Sleep Deprived?

One study showed that approximately 76% of Internet users who cruise cyberspace have whittled their sleep time to roughly six hours per night.

Sleep Thieves

Surfing the Net?

The result of sleepless nights surfing the net? Losing 10 hours of sleep a week could cause a person's IQ to drop 15 points.

• Dr. Richard Schwab of the Penn Center for Sleep Disorders at the University of Pennsylvania.

Sleep Thieves

Sleep Deprived?

Sleep disorders are a cultural phenomenon that occurred only after the Industrial Revolution made an eight-hour night of sleep the norm.

Sleep Thieves

Pre-Industrial Revolution

Sleep Deprived?

Sleep disorders now rank among the most widespread medical problems in the Western world.

Sleep Thieves

Sleep Deprived?

"Human populations never had a situation where they slept for eight hours at a time, In the Stone Age, people got up, searched for food, took a nap, got up again, talked, socialized, slept more and so on."

Dr. George Armelagos, medical anthropologist, Emory University, March 24, 1996 Orlando Sentinel

Sleep Thieves

Why is sleep needed?

For decades scientist have pondered this question?

Sleep Thieves

Functions of Sleep

Unlike muscles that burn fat when glucose levels are low (for energy), the brain uses a single fuel source and must tap into glucose reserves in nearby cells when circulating levels drop.

Sleep Thieves

Functions of Sleep…

The reserves, which are stored in the form of glycogen, can be accessed only when the brain is inactive. – Craig Heller and Joel Bennington,

Stanford University

Sleep Thieves

Functions of Sleep...

When energy stores are depleted, the brain releases edenizine, a substance which brings on sleep. During the early phases of sleep, glycogen reserves restore the brain.

Sleep Thieves

Functions of Sleep….

But the inactive brain has an electrical imbalance that needs to be adjusted. REM sleep, the stage in which we dream, jump starts the brain and takes it out of its electrical imbalance. (ibid)

Sleep Thieves

Functions of Sleep

Sleep is crucial to muscle repair. Rapid eye movement (REM)

sleep - or "dream sleep" - completely stops muscle activity and allows the body to reconstruct damaged tissues.

Sleep Thieves

Functions of Sleep

Sleep is particularly important to healing after surgery.

• Dr. Michael J. Thorpy, director of the Sleep-Wake Disorder Center at Montefiore Medical Center, New York, March 28,1996. Dow Jones/New York Times wire service

Sleep Thieves

Sleep Deprivation

Long-term sleep deprivation caused rats to die of severe blood infections.

Sleep Thieves

Sleep Deprivation

Healthy men deprived of sleep for only one night had a 30 percent decrease in the activity of tumor-fighting cells the next day.

• April 1996 American Health

Sleep Thieves

Sleep Deprived?

Almost half of the resident doctors surveyed at Johns Hopkins University said they have fallen asleep while driving, and 90 percent of those incidents occurred as they were getting off work

Sleep Thieves

Sleep Deprivation

42 percent of physicians said they had caused the death of at least one person because of sleep deprivation

Sleep Thieves

Sleep Deprivation

82 percent of commercial truck drivers responded that they decide it's time to get off the road and rest after they've fallen asleep behind the wheel

Sleep Thieves

Sleep Deprivation

As many as 23,000 deaths occur each year in this country in sleep-related accidentsWilliam Dement, MD, one of the country's leading sleep experts and former chairman of the Congressionally appointed National Commission on Sleep Disorders Research. March 23, 1996 St. Petersburg Times

Sleep Thieves

Sleep Deprived

One of the most dangerous times to be on the road is the first Monday after the switch to daylight-savings time.

Sleep Thieves

Sleep Deprived

Accidents increase by 7 percent that first Monday when compared to the last Monday of standard time.

Sleep Thieves

Sleep Deprived

Accidental deaths of any kind increase by 6 percent during the first week of daylight savings time when compared to the prior week.

Sleep Thieves

Sleep Deprived?

"People are so sleep-deprived that a relatively small amount of sleep loss can make us clumsy and stupid,"

Dr. Stanley Coren, letter in the The New England Journal of Medicine and a Wall Street Journal article. April 4, 1996

Sleep Thieves

Sleep Deprived?

An international survey found that 16 percent of traffic accidents on highways and 10 percent of accidents on rural roads involve sleepy or drowsy people --

• National Sleep Foundation, June 3, 1996 Washington Post.

Sleep Thieves

Sleep Deprivation

Adolescents need more sleep than adults

Adolescents have a daily biological clock of 26 hours compared to the adult 25-hour cycle.

Teens must sleep late into the morning or early afternoon to get the proper amount of sleep.

Dr. Edward O'Malley of the Sleep Disorders Center at New York University Medical Center

Sleep Thieves

Naps

Naps help “power thinking” Benefits of napping:

– increased alertness– lower stress levels and– significantly reduced risk of heart

disease• David Dinges, director of the experimental psychiatry unit

at the University of Pennsylvania School of Medicine

Sleep Thieves

Naps

Many baby boomers use a 15-minute power nap to avoid nodding off in meetings and to obtain extra vigor to compete with their younger co-workers, according to the June 10, 1996 Detroit News. "Napping is another manifestation of our sleep-deprivation”

– Dr. Donald Greenblatt, director of the Sleep Disorders Center in Rochester, NY.

Sleep Thieves

Naps

Some companies offer "nap rooms" for weary employees to rejuvenate. "You won't be as efficient or happy if you are chronically sleep-deprived,"

• Charmane Eastman, director of the Biological Rhythms Research Lab at Rush-Presbyterian-St. Luke's Medical Center in Chicago. Reported in the May 19, 1996 Arizona Republic.

Sleep Thieves

Major Tragedies

Most tragedies occur between 1 and 3 am – Bhopal India Union Carbide Plant– Exxon Valdez– Three Mile Island

This time is a natural low in the circadian cycle

Sleep Thieves

In conclusion

Americans are sleep deprived They would be more alert and

productive if they slept one additional hour a night

Sleep Produces Serotonin

Serotonin is a neurotransmitter that regulates our mood, appetite, and ability to get a good night's sleep. When our brains aren't producing enough serotonin, we may experience depression, suffer from obesity or insomnia, or otherwise function at less than our mental and physical peak.

Sleep trivia

Sleep and death are brothers. In Greek mythology, Hypnos (god of sleep) and Thanatos (god of death) are both sons of Nyx, the goddess of night.

Sleep trivia

The word “sleep” occurs 113 times in the Bible (in 105 verses) (includes the Apocrypha)

Is sleep portrayed positively or negatively in the bible?

Sleep and Productivity What does the literature say?

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