Last year, sleep studies showed that the lack of sleep actually costs America billions of dollars each year and greatly compromises public safety and health.
In fact, one particular study published in the Neurodiagnostic Journal found that sleep dysfunctions could be traced to the Exxon Valdex disaster in 1989, the Challenger space shuttle explosion in 1986, the Three Mile Island nuclear accident in 1979, and the Chernobyl explosion in 1986. According to this study, the Exxon Valdez ran aground while under the control of a crewmember who only had four hours of sleep the night before. The Challenger explosion was due to a ring seal failure; and those people in charge of that portion of the craft were sleep deprived due to the strict launch schedule. Human error and fatigue were to blame for both power plant incidences – which were on opposite ends of the world.
Furthermore, there is a high accident risk in health care facilities due to a lack of sleep. One study found that resident doctors are required to work 80 hours per week with regular rest periods; however, it is not providing them with sufficient sleep for optimal functioning. When your surgeon is sleep-deprived, your personal risk of injury or death greatly increases.
The cost of sleep disorders is exorbitant. Medical errors alone cost the economy up to $29 billion each year with many of those from sleep deprivation, according to the U.S. Department of Health and Human Services. Approximately 20 percent of motor vehicle accidents are a result of driver sleepiness, costing the country $12.5 billion in lost productivity and property damages. Other costs associated with sleep deprivation include $50 billion in overall lost productivity along with $6.5 billion in industrial accidents, injuries and deaths at work and $2 million in increased medical and psychiatric illnesses. In addition to those costs, annual indirect costs for sleepiness includes more than $800 million in prescription medications, $325 million in nonprescription medications, $660 million in outpatient physician visits, and $153 million in mental health services.
Of interest, between 60 and 70 percent of today’s workers report chronic sleep deprivation. Furthermore, the problem seems to trickle down to our children as well. According to a 2004 National Sleep Foundation study, more than 60 percent of our children experience frequent sleep issues. This can cause poor attention in school leading to poor grades, or poor overall behaviors.
It’s relatively common knowledge that lack of sleep is strongly linked with stress, mostly associated with work: manual labor, shift work, long hours, and feeling rushed or pressured to get their work done. Furthermore, one study discovered that 33 percent of Americans are losing sleep over the state of the economy.
So, how do we tackle the sleep issue? Public health professionals advocate for getting the appropriate amount of sleep. The number of sleep hours required for optimal well being varies by age. Here is a chart that can help you determine your optimal sleep hours:
How much sleep?
Ages 1-2 months
|
10.5-18 hours
|
3-11 months
|
9-12 hours during the night; 30 to 2 hours naps one to four times a day
|
1-3 years
|
12-14 hours
|
3-5 years
|
11-13 hours
|
5-12 years
|
10-11 hours
|
13-17
|
8.5-9.25 hours
|
All Adults over 18
|
7-9 hours
|
Source: The National Sleep Foundation at www.sleepfoundation.org
How do you obtain so many hours of sleep? Unfortunately, the stressors will continue and there are many other factors that are out of your control. How you react to those stressors and factors can help you reduce your stress level and increase your sleeping hours.
The National Sleep Foundation provides 8 key suggestions to help you obtain a solid night’s sleep:
• Establish consistent sleep and wake schedules, even on weekends.
• Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music - begin an hour or more before the time you expect to fall asleep.
• Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
• Sleep on a comfortable mattress and pillows.
• Use your bedroom only for sleep (keep "sleep stealers" out of the bedroom - avoid watching television, using a computer, or reading in bed).
• Finish eating at least two to three hours before your regular bedtime.
• Exercise regularly during the day or at least a few hours before bedtime.
• Avoid caffeine and alcohol close to bedtime and give up smoking.
References
Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US). 4, Functional and Economic Impact of Sleep Loss and Sleep-Related Disorders. Retrieved from: http://www.ncbi.nlm.nih.gov/books/NBK19958/
National Sleep Foundation. (2011). Sleep is vital to our health & well being… Retrieved from http://www.sleepfoundation.org/.
Wells, M. E. & Vaughn, B. V. (2012). Poor sleep challenging the health of a nation. Neurodiagnostic Journal, 52, 233-249.
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