Reader's Corner

In the 1800s – before the advent of electric lights, television, and the Internet – most people slept more then nine hours per night. That’s actually an hour more then sleep experts say humans generally need. But today only one third of people get even the recommended eight hours and the average modern man gets fewer than seven. As a result millions of people live with a constant sleep debt.

Of course, its not just bright lights and late night entertainment that are robbing us of our slumber Many people find they need to cut back on sleep to keep up with work and family obligation. Others simply can’t sleep, because of stress, biological changes that come with age, or various health problems.

The answer to commonly asked questions below will lay out the risks of not getting enough shut- eye, help you determine whether you get enough, and show you how to get more if you don't.

What Are The Mental And Physical Tolls of Inadequate Sleep ?

Sleeping just half an hour less than you need can make you feel less alert the next day; sleeping an hour less can impair mental and physical performance as much as two alcoholic drinks can. Without enough sleep your ability to learn ; your problem – solving, speaking , and writing skills ; your reaction time, and your stamina can all decline . You ‘re most likely to become tends and moody, and to have trouble getting along with others.

Such fatigue can not only be unpleasant; it can be dangerous. It contributes to thousands of auto accident each year. And it may harm health I more insidious ways, too.

Several studies have found that people who reports daytime sleepiness have worse overall health and higher mortality rates than well rested individuals. One possible reason :Some evidence suggest that inadequate sleep may weaken the body’s immune system. Other recent research suggests that even a moderate , chronic sleep debt may increase the risk of developing insulin resistance , a condition that predisposes people to diabetes as well as high blood pressure, coronary heart disease, stroke and possibly cancer. Lack of sleep may also inhibit nocturnal surges of growth hormone and, in theory, contribute to weight gain and reduction in muscle mass.

I Snore at Night. Should I be Worried ?

Yes. Snoring can be a sign of sleep apnea, in which the throat temporarily closes, causing breathing to stop. That not only disturbs sleep but also increases your risk of hypertension, heart attack, and stroke. If you regularly snore heavily enough to disturb others, or if often feel unaccountable sleepy or fatigued , tell your doctor so you can be checked for apnea.

Mild apnea symptoms may improve if you lose weight , quit smoking , avoid alcohol and tranquilizers for at least four hour before bed time, and try not to sleep on your back . For severe apnea, doctors may prescribe a forced –air mask to wear while you sleep, or recommended surgery to keep your airways open during sleep.

I sleep five to six hours a night and don’t feel tired during the day . Am I getting enough sleep ?

Probably not. Roughly 5 percent of people claim that’s all the sleep they need to function well during the day. But getting so little slumber may harm your health even if it doesn’t impair your performance.

Moreover, many people who think they get enough sleep – even those who sleep even to eight hours a night, sometime even more –actually don’t . Some individuals may not even remember what it feels like to be fully awake; others mask their drowsiness with stimulants such as caffeine or nicotine.

To learn whether you sleep enough at night, take the test at right. Two other good indicators of getting too little sleep:

• Habitually needing an alarm clock to wake up in the morning.
• Sleeping longer on weekends and vacations than on working days. (Toward the end of vacation, when you have snoozed of your sleep debt, the number of hours you sleep per night represents the amount you probably need all the time ).

I sleep Less Now Than When I Was Younger. Does That Mean I Need Less Sleep ?

No. The amount that the people sleep at night drops by an average of about a half hour a decade, starting around age 40. People over age 60 typically sleep an average of barely five hours per night. But it’s the ability to sleep that diminishes with age, not the need.

Older people sleep less mainly because they have a more difficult time staying asleep, not falling asleep . In healthy individuals , sleep normally progresses from light sleep to deep sleep to rapid eye movement (REM), or dream ,sleep; that cycle repeat every 90 minutes. With age the amount of deep and REM sleep drops dramatically and the amount of light, easily disturbed sleep increases. And older people are most likely to have health problems that can interrupt sleep.