Sleep
Following is an article that I received from Psychology Today.
It reinforces the assertion in my September newsletter that quality sleep can resolve many
health problems.
- Mary K. Williams
- Mary K. Williams
EMAIL FROM HARA MARANO OF PSYCHOLOGY TODAY
10/24/07
10/24/07
I was struck this week by a number of news reports about research on
sleep. More specifically, about the subtle, and sometimes not so subtle,
effects of lack of sleep. On mood. On general emotional state. At the
same time, crossing my desk were data on the growing sleep deprivation
of the American population. One of the great effects of globalization
and the availability of everything all the time via the Internet is the
general erosion of sleep time. It makes me wonder how much the mental
health of the population—and, notably, specific populations, such as
college students—could be improved with a simple prescription for sleep
or behavioral treatment for insomnia (there's evidence that sleeping
pills may not be the best alternative). Sleep isn't the sexiest of cures
(hold the jokes, please)—perhaps because we tend to think that big
effects should have big causes, and sleep is so...so mundane—but it may
just be one of the most necessary remedies.
THE CASE FOR DEPRESSION
Without sleep, the emotional centers of the brain dramatically overreact
to negative experiences, researchers report in a recent issue of Current
Biology. The hyperactive emotional response in sleep-deprived people
stems from a shutdown of the prefrontal lobes, the executive center of
the brain that normally keeps emotions under control. (It's long been
known that learning and memory are impaired by lack of sleep.) The
investigators had expected some increase in the brain's emotional
reaction from lack of sleep, but they were stunned by its magnitude. The
emotional centers of the brain were over 60 percent more reactive under
conditions of sleep deprivation than they were in subjects who had
obtained a normal night's sleep.
to negative experiences, researchers report in a recent issue of Current
Biology. The hyperactive emotional response in sleep-deprived people
stems from a shutdown of the prefrontal lobes, the executive center of
the brain that normally keeps emotions under control. (It's long been
known that learning and memory are impaired by lack of sleep.) The
investigators had expected some increase in the brain's emotional
reaction from lack of sleep, but they were stunned by its magnitude. The
emotional centers of the brain were over 60 percent more reactive under
conditions of sleep deprivation than they were in subjects who had
obtained a normal night's sleep.
STRETCHING WITHOUT SNAPPING
Here's the way one of the researchers put it: "It is almost as though,
without sleep, the brain reverts back to a more primitive pattern of
activity, becoming unable to put emotional experiences into context and
produce controlled, appropriate responses. Sleep deprivation fractures
the brain mechanisms that regulate key aspects of our mental health. The
bottom line is that sleep is not a luxury that we can optionally choose
to take whenever we like. It is a biological necessity, and without it,
there is only so far the band will stretch before it snaps, with both
cognitive and emotional consequences." The scientists noted that some
form of sleep disturbance is present in almost all psychiatric
disorders.
without sleep, the brain reverts back to a more primitive pattern of
activity, becoming unable to put emotional experiences into context and
produce controlled, appropriate responses. Sleep deprivation fractures
the brain mechanisms that regulate key aspects of our mental health. The
bottom line is that sleep is not a luxury that we can optionally choose
to take whenever we like. It is a biological necessity, and without it,
there is only so far the band will stretch before it snaps, with both
cognitive and emotional consequences." The scientists noted that some
form of sleep disturbance is present in almost all psychiatric
disorders.
IT ISN'T JUST THE SLEEP
Sleep is intricately involved with the circadian rhythms of light and
dark inscribed in all of our genes to allow us to live in synchrony with
our environment. Almost all of the body's major systems run on circadian
rhythms. Cardiovascular activity has a circadian pattern, as does body
temperature, metabolic functions and liver and kidney processes. Yet,
increasingly, because stimulation is so readily available around the
clock, people override basic biorhythms and ignore the biological
signals for sleep. Study after study has shown that we function best
physiologically and psychologically when our internal cycles are
well-synchronized with those of the external world.
dark inscribed in all of our genes to allow us to live in synchrony with
our environment. Almost all of the body's major systems run on circadian
rhythms. Cardiovascular activity has a circadian pattern, as does body
temperature, metabolic functions and liver and kidney processes. Yet,
increasingly, because stimulation is so readily available around the
clock, people override basic biorhythms and ignore the biological
signals for sleep. Study after study has shown that we function best
physiologically and psychologically when our internal cycles are
well-synchronized with those of the external world.
"OUT OF SORTS"
When we mess up sleep and wake cycles, there's a reason we feel "out of
sorts." Yet, researchers find, the sleep patterns of Americans are
getting worse, increasingly out of phase with the natural rhythm. People
are staying up later than ever and, as adults put achievement pressures
on kids, sleep disturbances occur at a progressively younger age. The
same researchers also point out that the less people sleep, the more
they get depressed. And the worsening of sleep among Americans has been
accompanied by real increases in the incidence of clinical depression.
sorts." Yet, researchers find, the sleep patterns of Americans are
getting worse, increasingly out of phase with the natural rhythm. People
are staying up later than ever and, as adults put achievement pressures
on kids, sleep disturbances occur at a progressively younger age. The
same researchers also point out that the less people sleep, the more
they get depressed. And the worsening of sleep among Americans has been
accompanied by real increases in the incidence of clinical depression.
THE BODY SUFFERS, TOO
Physical well-being is affected by sleep patterns as well. When our
sleep gets out of synch with natural cycles of light and dark, the
immune system is compromised. There's a higher likelihood of getting a
cold or the flu. Hormones are in disarray. Stomach problems arise. These
are not hypothetical problems; they are, in fact, the common complaints
of those people who do shift work, experience jet lag, and suffer from
insomnia.
sleep gets out of synch with natural cycles of light and dark, the
immune system is compromised. There's a higher likelihood of getting a
cold or the flu. Hormones are in disarray. Stomach problems arise. These
are not hypothetical problems; they are, in fact, the common complaints
of those people who do shift work, experience jet lag, and suffer from
insomnia.
PEAK PERFORMANCE
Staying in tune with natural cycles and getting enough sleep puts people
in line for peak performance. Failure to synchronize patterns of
activity and stimulation with the body's natural rhythms puts a stress
on the system. The remedy is hardly dramatic. Studies show that the best
way to set the body clock is to plan exposure to natural light in the
early part of the morning. By shutting off production of the hormone
melatonin and regulating its circadian pattern of production, that's
what allows people to fall asleep at night.
in line for peak performance. Failure to synchronize patterns of
activity and stimulation with the body's natural rhythms puts a stress
on the system. The remedy is hardly dramatic. Studies show that the best
way to set the body clock is to plan exposure to natural light in the
early part of the morning. By shutting off production of the hormone
melatonin and regulating its circadian pattern of production, that's
what allows people to fall asleep at night.
Hara Marano
Editor at Large, Psychology Today
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