I’m channeling glazed donuts, raspberry danish, maple scones from the local bakery. And I wouldn’t say no to a deli sandwich or a pile of fries, and I’ve been feeling this way since four this morning!
Through the night and early hours, I scavenged in the fridge and pantry repeatedly. I needed sleep, but that wasn’t an option. Fortunately (I suppose), there wasn’t so much as an organic cookie in the house. I had to settle for two pieces of toast, and a few hours later, a bowl of oatmeal.
Why this nocturnal noshing?
Does anyone recall a tale of Lost at the Airport? Not to mention One Reverse Voyage required?
Uh-huh. Offspring Due at Airport in the Wee Hours of the Still Black Morning. So cue the alarm clock for 3:00 a.m., and witness this weary woman wander to the kitchen on not quite 180 minutes of zzzs… waking one son, then craving cookies, then cake, then Krispy Kremes.
At this point I estimate that College Kid is more than halfway through his Epic Trek to School. But yours truly remains foggy, bleary-eyed, and absolutely ravenous.
Sleep Deprivation in America: Statistics, Risks, Impacts
I know I’m not the only soul in these parts who is zonked out and sporting zombie peepers. And not just one night, but over the course of days, weeks, and longer.
Did you know that sleep deprivation is considered a “public health hazard” according to the Centers for Disease Control (CDC)? And the statistics, risks, and impacts are, to the say the least, alarming, with estimates that roughly one third of Americans qualify as sleep-deprived.
According to the CDC, sleep insufficiency is linked to:
… motor vehicle crashes, industrial disasters, and medical and other occupational errors… nodding off while driving, and having difficulty performing daily tasks because of sleepiness all may contribute to these hazardous outcomes. Persons experiencing sleep insufficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression, and obesity, as well as from cancer, increased mortality, and reduced quality of life and productivity…
Concerned? I am. And not just about raiding the fridge in the middle of the night, but over a lifestyle that accepts ongoing press and stress that threatens our health and well-being, and that of our families.
Yet we keep at it – and I’m no exception, as we wear our “no rest for the weary” attitude, and push ourselves through necessity or habit – bearing sleep deprivation like some contemporary badge of honor.
Snacking
Have you ever noticed that when you’re sleep deprived, you reach for food to stay awake? Do you go for the carbs and comfort foods you normally consume judiciously?
Remember your college all-nighters? Did you chomp the chips and crunch the cookies to sustain the hours you needed instead of sleep?
And what about the years of babies and toddlers? Was anyone else up in the wee hours and snacking? Were you up at 4 to work until 6 – with a sandwich on hand or a bowl of snacks?
Snoozing
For those who have mastered the gift of napping, I envy you that skill, and wish I could manage it. I have friends who can sleep anywhere – and do when necessary. I know others who cat nap for 20 minutes and feel refreshed. Then, if dealt an abbreviated night of sleep, they might be able to recoup here, there, or anywhere – rather than staying awake by ingesting extra calories.
The fact is – the first half hour I was awake (and needed to stay that way), my entire body was fighting to slip unconscious. What I needed was sleep, but that wasn’t in the cards.
Losing
We’re reading more press these days about our sleepless ways – and it’s not only about mothers up all night with babies, or students cramming for a week before finals. We’re losing sleep as a culture, losing common sense when it comes to priorities, losing our judgment when we’re tired – but we insist on continuing, with an energy drink or excessive sugar.
To read the conclusions offered by studies, we’re chipping away at our health, and our cognitive functioning is also taking a dive.
Snacking Instead of Sleep…
Many of us suffer insomnia, for any number of reasons. Millions of Americans feel compelled to short change our sleep for brief or extended periods – due to school, work, and family. If you’ve been up in the wee hours, and unable to catch up, it won’t come as a surprise that studies tell us “Sleep Deprivation Could Spur Calorie Consumption.”
As explained in a Huff Post article this week:
Researchers from the University of Colorado at Boulder found that people tend to consume more calories from after-dinner snacks if they sleep fewer than five hours a night for a week.
The study size is tiny (only 16 participants), but this isn’t the only research looking into associations between sleep and eating. Also cited:
a small study in the journal Psychoendocrinology showed further evidence that sleep deprivation can make people more apt to eat bigger portion sizes. And a study presented last year at a meeting of the American Heart Association showed that sleep deprivation is associated with consumption of an extra 500 calories a day.
More Data
The accompanying slide show at Huff Post makes reference to review of 18 studies on sleep and appetite, revealing:
Too little sleep can spur some less-than-ideal food choices, including serving yourself larger portions, and a hankering for junk food, thanks to some complicated hormonal changes that occur when you don’t get sufficient shuteye.
Note that sufficient shuteye is defined as a minimum of six hours.
While the Huff Post article points out that weight gain and obesity are more complex than any single dimension, may I refer you to Scientific American, which offers more detail on those 18 studies?
To Sleep, Perchance to Dream…
In case you were wondering, I did not take to the highway on less than three hours of sleep – and that, for the second night in a row. I opted for the price of a cab, knowing that it was the only reasonable route even if the UnBudget was Unhappy.
And why am I publishing so much later today than usual?
I’m sleep-deprived.
My. mind. is. mush.
- Have you noticed changes in appetite when you’re battling bouts of insomnia?
- Do you use food as a crutch to make it through periods with little sleep?
- Does stress rob you of sleep? Does the Daily Juggle drive you to overeat?
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I was recently asked how I am able to wear as many different hats as I do, and I answered that I protect my sleep like a precious jewel. It annoys my family sometimes, but I am faithful pretty much to get up and go to bed at the same time every night. If I don’t, I am a mess. I have friends who struggle with sleeplessness, but they are not faithful to a routine. I do think it helps and makes a difference. I really don’t think I am missing out on anything that happens after ten!!
I’m like Pam. I go to bed early, read and turn off the light by 10pm most nights, even weekends. And I get up between 6am and 6.30am every day. I really really need my sleep. Less than 8 hours makes me ratty, shaky and unbearable to be around. I’m also a napper – so if I’ve had a late night or a bad night’s sleep, I’ll take a 30-minute nap during the day and be back to normal afterwards.
@Tiffany, Can you and Pam offer me some “napping tips?” I’ve never been able to do it. But I admit, I sleep better in France… 🙂 C’est la vérité !
we took a NAP today and it felt so delicious.
and when buying groceries we picked up a chocolate bar and put it down.
baby steps.
*sighs*
You put the chocolate bar down? After jet lag? (You’re very good.) And my traveler only just arrived at his destination a little bit ago… 18 hours. NOW the Momma Bird can sleep… Or is that Momma Wolf?
#sighingfromtheothercoast
Sweet dreams, tg!
Trouble with sleeping – night sweats, jittery legs – is a common problem with menopause. I’m surprised that wasn’t mentioned in any of the research. I have problems sleeping at least half the time and I can never predict when that will happen. But I don’t get hungry, just frustrated. And tossing and turning is the most worthless activity, sometimes I just get up and do some work hoping I can catch up and sleep during the next day’s work hours. Thanks.
Trouble sleeping, as is weight gain. A compounding problem?
When I can’t sleep, I always reach for a snack. It’s not doing me any favors!
I hear you on that one, Kitch…
I definitely from time to time tend to suffer from insomnia, certainly if I am worried or stressed about something in particular or sometimes just randomly. However at those time I find I tend to loose my appetite and don’t seem to have much interest in eating. I do tend to drink lots of tea. Like Pam and Tiffany a regular bed time and getting up time really helps with my routine.
I’m open to any suggestions for how to manage that regular bedtime – and have it be something other than 1 or 2 a.m.! (Seriously.)
Full time parent during the day, client work at night. If I don’t have client work I’m doing creative work. Exercise, sleep, and housework all suffer. Bad mood, constant poor eating…all this could change if I had child care or less paying work. But both those are huge financial hits. So I’m selling health for money.
Poor, poor choice. Options?
@Naptimewriting – That’s the problem. Where are the options? Now imagine you’re doing it solo. I’ll rephrase, slightly: Trading health for short-term survival.
I have been a poor sleeper my whole life (as my father loves to remind me.) In my 40s I learned to both nap and sleep well at night.
For napping, this is what the body wants to do. I turn on the tv, sit in the lazy boy chair, cover myself with my favorite throw blanket, and put on a show I really like but have seen many times. Then I close my eyes and breath. Now I can just plop down, set a timer for 15 minutes and I’m out.
But the real breakthrough came at night. I would often fall asleep, but wake up at 3 AM and be unable to get back to sleep. First, I set a rule that I would never work after I woke up like that. It “rewards” being awake. Second, I found this CD on Amazon. It is a guided meditation called “Just Relax.” I was skeptical but gave it an honest try. I was in the living room, on the couch or the lazy boy.
The first time I tried it, I slept from 4 AM to 9:30 in the morning, with the little kids running around me. Here is the link
.
@naptimewriting
It sounds like working at night has become a habit. I realize how hard it can be to stop. However, what would happen if you held off on the creative work at night when you didn’t have client work to do? I am a writer too, so I realize this may be easier said than done. Why is the non-paid work a higher priority than your health?
No one likes to take a financial hit, and many of us can’t afford to do so. Is there any level of financial hit that you could take to get more sleep? 10%, 5%, 20%? If you become more rested, I suspect you will work faster and be more creative. I know I am. And think of all the money you’ll save on the snacks.
Ok, D.A. don’t ban me for making too many comments. In answer to your question on how to get to sleep regularly, a few hard and fast rules should do it. I say should because many of us choose not to set the rules because our values give us higher priorities.
1. The lights go out at 11.
2. Work stops at 9.
3. The computer, tablet, and phone are shut off at 9.
4. Find things to say yes to between 9 and 11. – Reading, tv, movies, sex, exercise, music.
5. No work until 6 AM
Here is a post I wrote that I think is relevant – How To Kick The Habit Of Overwork.
Sleep deprivation leads to all sorts of other health issues including depression and weight gain. I’ve had to really adjust my schedule to make sure I get a decent night’s sleep because I’m one who tends to crave the chocolate or soda…sometimes for no apparent reason except that I’m tired. And that is strange because caffeine doesn’t tend to keep me awake! I like Greg’s schedule and think it’s a good idea to set work boundaries when it comes to mental/physical health.
Do pop over and read Greg. (Fascinating stuff on his Idolbuster site.)
Snacking. Yep. Funny thing, though, I don’t usually realize I’m eating as a way to keep awake, until the sugar overlaod is blubbling back up, and my head is bobbing at my desk…
Weight gain? Tell me about it. I’ve recently been considering my increasing waist/hip/butt-lines in context to my sleep patterns. Not too long ago I heard on a doctor’s recording that less than eight hours of sleep a night leads to weight gain and obesity…
Estroven seems to help with the menopausal sleep disruptions…
The problem tends to be fitting it all into the day… I’ve been trying to reduce as much unnecessary detail that consumes my attention, though I still have a week’s (a grossly conservative #) worth of backlog… My alarm goes off at 5:45 AM, I finally crawl out from beneath the covers about 6:05, shower/dress/add mascara and lipstick, grab a bottle of water and some portable edible, and am in my car by 6:20-6:25… And on days like today, I don’t return home until 5:30 PM, at which time I shoveled some food into my mouth, including a handfull of M&M’s from the candy dish as I raced back out at 6:10 to get my youngest to his evening practice…
And now I’m playing catch-up…
What to give??? Exercise? Mealtime? Me time? I wonder if the quandary is universal…
The discussion at Huff Post (in the Divorce Section) has been interesting. So many talk about weight gain and whether or not it affects the relationship (marriage), but they don’t get to the reasons for the weight gain – and specifically – the crazy schedules that we keep for years as we juggle kids, jobs, house, drop-offs, and there’s no “me” time left. If you have a few minutes. You drop your body onto a chair with a glazed expression on your face! And it is, of course, a bit more pronounced if there’s only one of you and more than one child.
Gained weight isn’t an affront to a partner; so often it has nothing to do with a partner except that the partner isn’t digging in and helping enough – or – that partner simply cannot, with his own crazy schedule.
It’s hard. Very hard.
What to give? Don’t know. You said it, Annah Elizabeth. The quandary is universal.
Spain, home of the eminently sane concept of the siesta, has a national napping competition, where a prize is awarded for, among other things, the most elegant nap. This is a worthy goal.
I sometimes day dream about falling into bed and a deep sleep. Sometimes I am so exhausted that sleep seems seductive. Then, head on the pillow and invariably my mind starts to work: worries, list-making, plans and on and on. I don’t understand and it’s very frustrating as you know.
Great post — as always.
xo,
Tish