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Rest Is Best: How Lack of Sleep Harms Your Health Meridian Health MeridianHealth.com • 1-800-DOCTORS You might see sleep as a break from your daily activities. But as you drift through the stages of slumber, your body and brain carry out tasks essential for physical and mental health. Unconsciously, you’re storing memories, rebalancing hormones, rearming your immune system against infections, and repairing your heart and blood vessels. Most adults need between seven and nine hours of rest for good health. But more than one-fourth of those in the U.S. don’t get it — and the consequences are severe. More Americans than ever snooze less than six hours per night, causing the Centers for Disease Control and Prevention to label lack of sleep a public health epidemic. Below, our experts explain how it’s affecting your health, and what you can do about it. It’s Hard on Your Heart As sleepless nights add up, so does the harm to your heart. “Chronic sleep deprivation contributes to inflammation throughout your body, high cholesterol, and high blood pressure — all risk factors for heart disease,” explains Jeffrey Miskoff, D.O., of Jersey Shore University Medical Center. The effects may start as early as your teen years. By adulthood, the danger is significant, according to a 10-year study in the journal Sleep. People who regularly sleep less than six hours per night have a 23 percent increased risk for heart disease than people who sleep more. And if their sleep is also poor quality, their risk is 80 percent greater. “Improve both the quality and quantity of sleep by upgrading your bedroom,” advises Dr. Miskoff. “Get rid of TV and computer screens and keep things quiet, cool, and dark. And head there at the same time every night, even on the weekends. A regular sleep schedule helps ensure you get enough rest.” It’s Packing on Pounds Shortened sleep may be partially to blame for America’s obesity epidemic. “People who log less than five hours are significantly more likely to be heavy than those who get seven,” explains Frederic Dewil, M.D., of Southern Ocean Medical Center. “They’re also more prone to weight gain over time.” Why? Tired brains actually respond to food differently. They light up when study participants look at food-related photos, even if they’re not hungry. One study found sleepy shift workers noshed on more sweet snacks. In fact, the sleep-deprived may eat up to 500 extra calories and 9 extra grams of saturated fat a day. In turn, extra pounds make sleeping more difficult. Obese people are much more likely to have sleep apnea, a dangerous condition that disrupts breathing during the night. “Break the cycle by avoiding big meals and drinks — especially alcohol — late at night,” says Dr. Dewil. Getting a good night’s sleep ensures smooth, safe sailing for Daniel Smoke, 14, of Toms River. He participates in a water sports camp every summer at the Nelson Sailing School in Island Heights. 28
Francisco D. Cruz, M.D. Board certified in Endocrinology Toms River • 732-736-1000 Frederic Dewil, M.D. Board certified in Pulmonary Disease, Critical Care Medicine, and Internal Medicine Manahawkin • 609-597-6513 Peter McGuire, M.D. Board certified in Sleep Medicine and Internal Medicine Red Bank • 732-842-2200 Jeffrey A. Miskoff, D.O. Board certified in Pulmonary Disease, Internal Medicine, Sleep Medicine, and Critical Care Medicine Ocean • 732-775-9075 “See your doctor if you snore loudly, choke, or gasp during the night.” It’s Sending Your Blood Sugar Surging Shortchanging your snoozing increases your risk of getting type 2 diabetes. “If you already have the disease, lack of sleep makes it harder to control,” says Francisco Cruz, M.D., of Ocean Medical Center. A study in the journal Diabetes Care found people with type 2 diabetes and insomnia also had: • 23 percent higher fasting glucose levels • 48 percent higher fasting insulin levels These differences were large enough to increase the risk for diabetes complications, including nerve damage, vision problems, and kidney disease. Another recent study helps explain the link. After five weeks with five-and-a-half hours of sleep per night, participants’ blood glucose spiked more sharply after meals. Fortunately, nine days of normal rest reversed the effect. Having trouble drifting off? Try exercise. Regular workouts — in this case, walking with poles — improved sleep in one group of study participants with type 2 diabetes. “Be sure to wrap up your workout at least three hours before bedtime to give your body time to unwind,” Dr. Cruz advises. It’s Impairing Your Driving More than one-third of Americans admit to falling asleep while driving, with more than one in 10 doing so once a month. Even those who successfully struggle to stay awake are placing themselves — and others — at risk. “Drowsiness slows your reaction times, impairs your judgment, and decreases your awareness much like drugs or alcohol do,” explains Peter McGuire, M.D., of Bayshore Community Hospital. Each year, fatigued drivers contribute to 100,000 crashes. And 16.5 percent of fatal collisions involve a drowsy driver. Dr. McGuire recommends these tips to help you stay safe on the roadways: • Sleep enough. Less than six hours triples your risk for a crash. • Travel with a passenger. Ask him or her to sit in the front seat and stay awake. • Take a break every two hours, or every 100 miles, during long trips. If you’re sleepy, take a 20-minute power nap in a safe place. • Trouble Sleeping? Turn to the Experts at Meridian All seven state-of-the-art Meridian Health Sleep Centers are staffed by board certified sleep specialists who can evaluate, diagnose, and treat your sleep disorder. With convenient locations throughout Monmouth and Ocean counties, there’s no reason to endure another sleepless night. To learn more, visit www.MeridianHealth.com/sleep. Kids Who Don’t Snooze Lose in the Classroom Lack of sleep may hit kids where it hurts — their report cards. A study in the journal Sleep Medicine found healthy children who were sleepdeprived did worse on IQ tests and on assessments of academic performance. “Children need even more sleep than adults,” says Nader Nakhleh, D.O., of K. Hovnanian Children’s Hospital at Jersey Shore University Medical Center. “School-age kids and teens should get at least 10 hours a night.” To help yours reach this goal: • Help them prepare for school the night before. Then, allow a little extra sleep in the morning. • Turn off TVs and computer screens an hour before bedtime. Artificial light keeps the brain alert. • Don’t use the bedroom for time-outs or other punishments. Nader J. Nakhleh, D.O. Board certified in Pediatrics and Pediatric Pulmonology Neptune • 732-776-4268 Meridian HealthViews • September/October 2012 29
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