"Hey doc, what do you think about …" This sentence, which I hear often, is followed with inquiries about the newest supplement, super food, herb or vitamin. My friends and colleagues often take an interest in their health. However, efforts for health improvement sometimes shift to the complex while overlooking the basics.
Obtaining adequate, consistent sleep is a wellness initiative that has a high return on investment for your health.
Approximately one in five Americans is chronically sleep deprived and the Center for Disease Control (CDC) considers sleep deprivation a public health epidemic. Recent studies have shown that obtaining less than six hours of sleep for even one night impacts more than 500 genes. Our genes are responsible for synthesizing proteins, which are responsible for how our body functions. Negatively impacting these genes over time can lead to an increased risk of cancer and other morbidities. In fact, chronic sleep deprivation has been shown to significantly increase our risk of stroke and obesity.
These consequences from sleep neglect should trigger health conscious individuals to be more proactive about improving their sleep patterns. The reality is that when dealing with accomplished and aspiring professionals in their prime, sleep is often the one area of compromise. As a business owner or an executive, there is always an endless list of work that needs to be completed. Time is money and we often steal that extra amount of time from ourselves.
Unfortunately, this pattern of behavior is not only detrimental in the long term, but also in the short term. Sleeping less than six hours a night has been shown to significantly decrease cognition, memory, awareness and reaction time. Additionally, sleep deprived people tend to be more emotional and appear less attractive. Yes, there actually is research data to support the concept of "beauty sleep."
Negotiating, managing people, working out deals and handling stressful situations are all part of a days work for the business professional. Wouldn't you want to be performing at your best and appearing the most confident, astute and energetic when dealing with these situations? Investment into improving sleep patterns is one of the main ingredients for optimal business performance.
Here are some steps to maintaining an adequate sleep routine.
• Set a goal of getting a minimum of 6.5 hours of sleep a night.
• Determine a specific time to go to bed and wake up each day. On weekends, set a goal to stick to the same schedule. Try not to vary by more than one hour. This aligns with
the body's natural rhythms.
• Take a 30-45 minute power nap in the middle of the day. This restores cognition for continued high-level mental performance for the remainder of the day.
• Purchase a wearable monitor that can measure your sleep patterns, activity levels and other biometrics. Wearing one of these useful gadgets will allow you to objectively monitor your sleep.
Sleep is one of the essential ingredients to achieving optimum wellness.
Make this your priority and you are on your way to a healthier you and outperforming the competition.
Dr. Meade can be reached at [email protected].
Obtaining adequate, consistent sleep is a wellness initiative that has a high return on investment for your health.
Approximately one in five Americans is chronically sleep deprived and the Center for Disease Control (CDC) considers sleep deprivation a public health epidemic. Recent studies have shown that obtaining less than six hours of sleep for even one night impacts more than 500 genes. Our genes are responsible for synthesizing proteins, which are responsible for how our body functions. Negatively impacting these genes over time can lead to an increased risk of cancer and other morbidities. In fact, chronic sleep deprivation has been shown to significantly increase our risk of stroke and obesity.
These consequences from sleep neglect should trigger health conscious individuals to be more proactive about improving their sleep patterns. The reality is that when dealing with accomplished and aspiring professionals in their prime, sleep is often the one area of compromise. As a business owner or an executive, there is always an endless list of work that needs to be completed. Time is money and we often steal that extra amount of time from ourselves.
Unfortunately, this pattern of behavior is not only detrimental in the long term, but also in the short term. Sleeping less than six hours a night has been shown to significantly decrease cognition, memory, awareness and reaction time. Additionally, sleep deprived people tend to be more emotional and appear less attractive. Yes, there actually is research data to support the concept of "beauty sleep."
Negotiating, managing people, working out deals and handling stressful situations are all part of a days work for the business professional. Wouldn't you want to be performing at your best and appearing the most confident, astute and energetic when dealing with these situations? Investment into improving sleep patterns is one of the main ingredients for optimal business performance.
Here are some steps to maintaining an adequate sleep routine.
• Set a goal of getting a minimum of 6.5 hours of sleep a night.
• Determine a specific time to go to bed and wake up each day. On weekends, set a goal to stick to the same schedule. Try not to vary by more than one hour. This aligns with
the body's natural rhythms.
• Take a 30-45 minute power nap in the middle of the day. This restores cognition for continued high-level mental performance for the remainder of the day.
• Purchase a wearable monitor that can measure your sleep patterns, activity levels and other biometrics. Wearing one of these useful gadgets will allow you to objectively monitor your sleep.
Sleep is one of the essential ingredients to achieving optimum wellness.
Make this your priority and you are on your way to a healthier you and outperforming the competition.
Dr. Meade can be reached at [email protected].