Introduction

Summary introductory paragraph here.

The Easiest and Most Effective Lifestyle Change You'll Ever Make

Most Americans don't get enough sleep. American's who work full time report going to bed about 11pm every night and waking up at about 5:30 in the morning and getting a total of about 6.5 hours of sleep each night. People who work shifts other than the day shift report getting even less sleep.¹

It seems that getting a good night's sleep just takes too much time. Sadly, the consequences of chronic sleep deprivation are severe and wide ranging.

• People experiencing sleep loss are not always aware they are having problems related to lack of sleep, but report life to be less fulfilling.²
• Sleep loss is associated with poor attention, slow reactions, decreased social functioning, decreased vitality, more depression, greater anxiety and problems with physical health .³

Sleep influences every aspect of life but is commonly regarded as an optional activity. It's not uncommon to hear busy people exclaim, "I can sleep when I'm dead!"

Success in Life Depends on Quality Sleep

Regardless of how you define success in life, sleep influences it. Some people define success through career and finances. Others find success through fulfilling relationships. Yet others define success by sharing their unique gifts with those in need. Every single way that people define success in our culture is influenced by sleep because sleep is a key component to self-regulation. Self-regulation is deeply associated with a successful and fulfilling life.¹ Self-regulation helps create a strong foundation from which we prosper in life.

Everyone knows that people who eat well, exercise and manage stress are healthier. All of these tasks require us to self-regulate: to get up and exercise when its easier to lounge, to make a meal when its easier to drive though, to rethink our response to stress when its easier to just zone out. Self-regulation is often about taking a path that's a harder not easier. It's about keeping the eye on the long-term goal rather than a short-term quick fix. Studies show that people are more capable of delaying gratification for a long-term goal when they aren't exhausted and sleep deprived.²

Adults Need Somewhere around 7 to 9 Hours of Sleep Every Night

Sleep needs are different for everyone, but generally, adults need about 7 to 9 hours of sleep each night. The idea that we need about 7 to 9 hours of sleep a night comes from a variety of sources.

• When adults are offered unlimited opportunity to sleep they generally settle on about 8 to 8.5 hours of sleep.³
• When scientists test volunteers on various performance measures like learning, memory and insight they need at least 6 hours of sleep to show improvements in these measures. Volunteers who get 7 to 8 hours of sleep show even better performance.³
• Most people report improvements in irritability and mood when they get at least 7 hours of sleep.³
• People report fewer cravings and better degree of appetite regulation with about 7 to 9 hours of sleep.⁴

Are You The Exception To The 7 to 9 Hours of Sleep Rule?

People often believe they can adapt to less sleep than their body needs, but the science doesn't support this idea.⁵

People often believe that if they're getting things done and being productive that they're getting enough sleep simply being productive and not sleepy are inadequate measures of sleep quality.⁸

Sleep needs change during your life and in response to a variety of conditions.

• Sleep needs vary by age and gender.⁶
• Sleep needs also vary depending on degree of chronic inflammation and whether you're fighting an infection.¹

The following questions will help you determine if you're getting enough sleep for your individual situation and circumstances:

1. I need an alarm clock in order to wake me at the appropriate time
2. It's a struggle for me to get out of bed in the morning.
3. Weekday mornings I hit the snooze button several times to get more sleep.
4. I feel tired, irritable, and stressed out during the week.
5. I have trouble concentrating and remembering.
6. I feel slow with critical thinking, problem solving, and being creative.
7. I often fall asleep watching t.v.
8. I often fall asleep at boring meetings or lectures or in warm rooms.
9. I often fall asleep after heavy meals or after a low dose of alcohol.
10. I often fall asleep while relaxing after dinner.
11. I often fall asleep within five minutes of getting into bed.
12. I often feel drowsy while driving.
13. I often sleep extra hours on weekend mornings.
14. I often need a nap to get through the day.
15. I have dark circles around my eyes.

If you answer yes to at least 3 of these items, chances are you need more sleep. The more responses that are true for you, the more sleep deprivation you may be experiencing.⁷

Using a regular self-assessment like the one above is a more reliable measure to determine supportive sleep habits than simply being productive or making it through the day. Special focus on mood-related changes due to sleep are important because it influences your relationship with yourself and with others, which are both key measures for quality of life and success.