Tuesday 18 February 2014

Sleep Deprivation ...



Can You Ever  Catch-up on Sleep?

Sleeping in on the weekend and naps don't fully erase sleep debt.
Lack of sleep can be a major contributor to illness both physical and psychological, so don't underestimate its importance. 

 

 

It's one of the most common strategies for managing sleep: after a busy, sleep-deprived work week, many people use the weekend to catch up on their rest. Whether its sleeping in on the weekend mornings, or taking an afternoon nap, weekend are frequently a time when people try to bank extra sleep—to make up for not getting enough the week before and to prepare for sleep challenges of the week ahead. 

It’s a strategy that’s only partially successful. New research indicates that although some of the negative effects of a week of insufficient sleep can be remedied with extra sleep on the weekend, others cannot. Researchers at Penn State University College of Medicine studied the effects of weekend recovery sleep after a week of mild sleep deprivation. They found that make-up sleep on the weekends erased only some of the deficits associated with not sleeping enough the previous week. 

 

The study included 30 healthy adult men and women who participated in a 13-night sleep laboratory experiment designed to mimic a sleep-restricted workweek followed by a weekend of recovery sleep. Participants spent four nights sleeping 8 hours a night in order to establish a baseline. They then spent 6 consecutive nights sleeping 6 hours nightly, an amount similar to what many working adults might expect to sleep during a typical week. Finally, volunteers spent a final 3 nights in recovery sleep mode, sleeping 10 hours a night. At several points throughout the 13-day study period, researchers tested the volunteers’ health and performance using several measures, including:

* Daytime sleepiness levels

* Attention span

* Inflammation, as measured by levels of interleukin-6 (IL-6), a biomarker for inflammation in the body

* Levels of the stress hormone cortisol 

Their analysis showed weekend recovery sleep delivered mixed results. They found that 6 nights of restricted sleep led to significant deterioration across all but one measurement of health and performance. Two days of sleep recovery allowed for improvement to some, but not all, of those measurements:

* After 6 nights of sleep restriction, volunteers’ daytime sleepiness increased significantly. Two nights of recovery sleep brought levels of daytime sleepiness back to baseline measurements.

* IL-6, the marker for inflammation, also rose significantly during the 6-night sleep restriction period. Inflammation returned to baseline levels after recovery sleep.

* Cortisol levels did not rise or change during sleep restriction. However, after 2 nights of recovery sleep, cortisol levels dropped below measurements taken during the baseline phase of the experiment. Since cortisol levels are strongly linked to sleep duration, this finding suggests that the volunteers likely were already sleep deprived when the study began.

* Attention levels dropped significantly during the course of the mild sleep-deprivation period. Unlike the other measurements, attention performance did NOT rebound after a weekend’s worth of recovery sleep. 

Relying on weekends to make up sleep lost during the week won’t fully restore health and function. In particular, you should not expect your attention and focus to bounce back after a couple of days of extra sleep. It’s important to note that this study measures the effects of only a single cycle of work-week sleep deprivation and weekend sleep recovery. The effects of an extended pattern of sleep deprivation and recovery followed by more sleep deprivation are not yet known. The benefits seen here in this study may not be replicated over the long term. 

This isn’t to say that recovery sleep can’t be useful and effective. As this study shows, on a short-term basis catching up on sleep can reverse some of the problems associated with insufficient rest. Getting extra sleep on a weekend after a particularly busy, sleep-scarce week is one option. Naps are another. Studies show that napping after a single night of sleep deprivation also can reverse some of the adverse effects of sleep loss. Research also indicates that a combination of naps and overnight recovery sleep can be effective in counteracting some negative effects of sleep deprivation. 

Recovery sleep can be a useful short-term or occasional strategy. But the best sleep strategy is one that avoids sleep deprivation as a regular occurrence. It doesn’t take long for the adverse effects of insufficient sleep to appear. The health consequences of just a week of mild sleep deprivation can be seen in the current study and in other research, which shows insufficient sleep associated with diminished cognitive performance, reduced alertness, and mood problems. Modest sleep deprivation increases inflammation, interferes with healthy immune function, triggers metabolic changes and drives up the impulse to overeat. Even a single night of partial sleep deprivation can increase insulin resistance, disrupt hormone levels, and elevate blood pressure. 

None of us may be able to avoid the occasional night or period of insufficient sleep. But a healthy work-week sleep routine can and should leave you with nothing sleep-related to catch up on when the weekend arrives. 
 
Sleep tight :)

 

Monday 17 February 2014

Marks of the True Christian

Let love be genuine. Abhor what is evil; hold fast to what is good. 10 Love one another with brotherly affection. Outdo one another in showing honour. 11 Do not be slothful in zeal, be fervent in spirit,[a] serve the Lord. 12 Rejoice in hope, be patient in tribulation, be constant in prayer. 13 Contribute to the needs of the saints and seek to show hospitality.
14 Bless those who persecute you; bless and do not curse them. 15 Rejoice with those who rejoice, weep with those who weep. 16 Live in harmony with one another. Do not be haughty, but associate with the lowly.[b] Never be wise in your own sight. 17 Repay no one evil for evil, but give thought to do what is honorable in the sight of all. 18 If possible, so far as it depends on you, live peaceably with all. 19 Beloved, never avenge yourselves, but leave it[c] to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” 20 To the contrary, “if your enemy is hungry, feed him; if he is thirsty, give him something to drink; for by so doing you will heap burning coals on his head.” 21 Do not be overcome by evil, but overcome evil with good. Romans

There are, of course, very few of us who are Christians who live this to the letter. If we lived to this standard we would be saints indeed. Yet it is without doubt God's standard for the life we ought to lead and a character sketch of Jesus himself. Our love has to be genuine and given freely to all we are to live in hope and not moan about our aches and pains and problems, "challenges" in modern newspeak. Can we really care for those we loathe ? Well, God says we can and who knows us better ?

As a psychologist I know that most psychologists would say nobody could live to this standard we are a product of our inborn traits and acquired characteristics. To say this is to say we cannot change ? Yet, I have known Christian people in whose presence one senses all these things they radiate the love of God and one feels shamed and humiliated in their presence. One such was Prof H.A. Hodges who was professor of philosophy at Reading University when I was a young student. I remember his lectures on moral philosophy - one of the few people whose lectures were always crowded out. His books on the Christian life are well worth reading. I still have them close to my desk as I write this.

So, it IS possible to live the Christian life. I know I am far from it I harbour too much ill feeling towards those who squander riches upon themselves and ill treat the poor and needy. The hallmark of the life God wants us to live is that it is in radical opposition to all that we desire.