I can’t recall the last time I got a restful eight hours of sleep. If I get a solid six hours I’m ecstatic because most nights I hit five, maybe five-and-a-half hours and can then choose to either stare at the ceiling or get up and write. By mid-morning I’m drowsy and need a nap. If I’m home, that’s great, but if I’m at work that’s not an option. I take a nap when I get home but that’s really not working for me. I’m talking with my doctors at the Veterans Administration and a sleep study is in my future because the lack of sleep is affecting my ability to maintain a healthy weight.
Over the past year I’ve read a lot on the topic (I’m not alone) but all the strategies—herbal tea, cool rooms, no screen time after dinner, taking Melatonin, &c.—haven’t produced the result I need. All of that is prelude for why I jumped on Dr. James Hamblin’s writing in How to Sleep for The Atlantic this morning. Hamblin is an M.D. who got up close and personal with sleep deprivation during his residency. He writes:
Sleep experts often liken sleep-deprived people to drunk drivers: They don’t get behind the wheel thinking they’re probably going to kill someone. But as with drunkenness, one of the first things we lose in sleep deprivation is self-awareness.
In a high-school science-fair experiment in 1964, a 17-year-old stayed awake for 11 days. Since then, standards for science-fair safety have changed.
It’s this way of thinking—that you can power through, that sleep is the easiest corner to cut—that makes sleep disturbance among the most common sources of health problems in many countries. Insufficient sleep causes many chronic and acute medical conditions that have an enormous impact on quality of life, not to mention the economy. While no one knows why we sleep, it is a universal biological imperative; no animal with a brain can survive without it. Dolphins are said to sleep with only half their brain at a time, keeping partially alert for predators. Many of us spend much of our lives in a similar state.
I see this acutely in many of my students and have mentioned my observations to others who have said they agree, but don’t know a solution. Hamblin continues:
Statistics are tough to interpret. Isolated studies are tougher. That’s why the American Academy of Sleep Medicine and the Sleep Research Society convened a body of scientists from around the world to answer this question through a review of known research. They looked at the effects of sleep on cardiovascular disease, cancer, obesity, cognitive failure, and human performance, vetting each paper based on its scientific strength.
The consensus: Most adults function best after seven to nine hours of sleep a night. Going to sleep and waking up at consistent times each day is valuable too. When we get fewer than seven hours, we’re impaired (to degrees that vary from person to person). When sleep persistently falls below six hours per 24, we are at an increased risk of health problems.
So, at six hours, I’m fucked, but at least I think I know I’m fucked, but maybe not:
Around the time of [17-year-old Randy Gardner’s 1964 high school science project where he stayed awake for 264 hours], the U.S. military got interested in sleep-deprivation research: Could soldiers be trained to function in sustained warfare with very little sleep? The original studies seemed to say yes. But when the military put soldiers in a lab to make certain they stayed awake, performance suffered. Cumulative deficits accrued with each night of suboptimal sleep. The less sleep the soldiers got, the more deficits they suffered the next day. But as with my own residency experience, they couldn’t tell that they had a deficit.
I think many of my students are in the same boat, they don’t know how badly they’re preforming as a result of lack of sleep and I have to wonder if scholastic expectations are compromised to allow for the deficit?
Then Hamblin tells me that I’m a sixer:
This finding has been replicated many times over the intervening decades, even as many professions continue to encourage and applaud sleep deprivation. In one study published in the journal Sleep, researchers kept people just slightly sleep deprived—allowing them only six hours to sleep each night—and watched the subjects’ performance on cognitive tests plummet. The crucial finding was that throughout their time in the study, the sixers thought they were functioning perfectly well.
What about supplements (like the melatonin I mentioned or, my drug of choice, caffeine? Hamblin is not impressed:
What is clear is that supplement overuse can be dangerous. Melatonin is crucial to the functioning of the most finely tuned apparatuses in the body, and David Dinges is especially concerned about its use by young people. As he put it, “No child should have a melatonin supplement—or a caffeinated drink—without a doctor being involved.” Adults, he says, “at least might make informed decisions.”
The delicate word there is informed. Many people seem engaged in a daily arms race between wakefulness and unconsciousness, using various products to mask and manage poor sleep habits, and ultimately just needing more products. Spray-on caffeine followed by spray-on melatonin. Or alcohol, which only further messes with our physiological rhythms.
Hamblin concludes with advice that I’ve read and tried to no great benefit:
[W]hen possible, here are a few simple ideas that many experts recommend. Try to keep a somewhat constant bedtime and wake-up time, even on weekends. Keep caffeine use moderate, even if you don’t feel like a nighttime coffee affects you. The same goes for nightcaps. (Not necessarily a joyless suggestion—maybe you can meet a friend for a beer at 4 p.m. instead of 10 p.m.) Use screens judiciously, too. Remember that even on night mode, a phone is shooting light into your brain. Have sex with someone instead. Or, sometimes preferable, read something on paper.
So, I’ve been up for close to six hours today and I’m ready for a cuppa.