• Home
  • About
  • Around
  • Contributors
  • Applause

Daily Plate of Crazy

  • Relationships
    • Dating
    • Love
    • Marriage
    • Divorce
    • Life After Divorce
  • Parenting
    • Advice
    • Babies and Kids
    • Tweens and Teens
    • College Kids
    • Single Moms
    • Older Moms
    • Dads
    • Family Dynamics
    • Money Matters
    • Work-Life
  • Health
  • Sex
  • Women’s Issues
  • Fashion & Style
    • Chaussures
    • Fashion
    • Style
    • Lingerie
    • Interiors
  • Culture
  • More
    • Art Art Art
    • Business
    • En Français
    • Entertainment
      • Mad Men
      • Mad Men Reviews
      • Real Housewives
      • Movies
      • Celebrities
      • Work of Art Reviews
    • Flash
    • Food & Recipes
    • Lifestyle
    • Morning Musing
    • Starting Over
    • Technology
    • Travel
    • Women and Money
You are here: Home / Health / Sleep News You Can Use

Sleep News You Can Use

October 15, 2013 by D. A. Wolf 9 Comments

The information in this column was too helpful to pass up discussion. Although targeted at Boomers, “Advice About Sleep Deficiency at Midlife” is chock full of tidbits useful for all of us.

Tired Working WomanThe article explains how alcohol, caffeine, and lifestyle habits chip away at quality sleep – and what that means for our health.

Part of a series of columns by researcher Dr. Orfeu Marcello Buxton, a neuroscientist who studies sleep deficiency both at home and in the workplace, these articles on The New York Times may prove eye-opening.

I thought I knew a fair amount about the effects of poor or insufficient sleep given my history of related challenges, but I picked up useful new information from this series.

Alcohol Before Bed?

Among the questions asked in this column were those concerning a drink before bed and a cup of coffee – or more – to get the juices going for the day.

You’re probably aware already that alcohol may make us feel as though we sleep more easily at night, but an excess of alcohol also causes interrupted sleep, and we won’t even speak of the dehydration and headache in the morning if we’ve really overindulged.

Thinking that a cocktail or glass of wine in the early evening is typically fine, I was nonetheless surprised to read that even moderate alcohol consumption in the evening is a bad idea, as

sleep is less restorative, lighter and more broken.

Reversing the Effects of Sleep Deprivation

When it comes to reversing the effects of chronic sleep insufficiency, “we don’t know” seems to be the prevailing response to how well the body bounces back, including when we suffer sleep loss for a relatively short time versus extended periods of years, even decades.

Dr. Buxton’s column reminds me how tired most of us are, with our working lives colliding into once-upon-a-time “personal” lives, as we burn the candle at both ends, as we stare at screens late at night (adding to sleep disturbance), as we find ourselves tired when we wake, tired in our kitchens, tired at work, tired behind the wheel, too tired for sex, too tired to talk with our partners and our children, tired, tired, tired…

When will we wake up to the fact that we’re shortening our lives, compromising the quality of our lives, and possibly putting ourselves (and others) at more immediate risk?

Overworked and overtired teenMay I add that Dr. Buxton suggests that high school students may be the most sleep-deprived segment of the population in the US?

While they may be consuming energy drinks more than coffee, what does this say about the model of unhealthy behaviors and achievement expectations we’re setting for our kids?

Insufficient Sleep, Poor Quality Sleep

Not only do we realize that sleep deprivation contributes to weight gain, but as Dr. Buxton points out:

… chronic sleep deficiency has the potential to impact nearly all of our physiologic systems… sleepiness increases, and mood, concentration, memory and attention are poor with a narrowing of focus. Our appetite increases and food preferences become less healthy…

We’re also aware that judgment is impacted and inattention leaves us more prone to accidents of all sorts.

While I know that stress impacts hormones significantly, I was nonetheless surprised by these nuggets:

… all hormones in the body become imbalanced. Spontaneous pain increases.

I hadn’t thought about issues of sleeplessness and low libido. Nor had I made the connection between recent narrowing amounts of sleep in my own life, and higher levels of back and arm pain from an old injury. A light bulb moment!

Morning Coffee, Caffeine Conundrum

While I’ve cut back on coffee from days (and nights) when a few pots weren’t unusual, reports that caffeine can be good for us stimulated my devotion to the magical dark drink. Still, I try to keep to three or four cups a day maximum, and I’ve noticed that I don’t actually need a morning cup of coffee the way I once did.

I like it, mind you. But often, I begin writing immediately after waking, and get around to the coffee a half hour or more later.

In light of my own morning habits, I found this intriguing:

Sleep inertia, the persistence of a sleep-like state upon waking, is the time needed for the frontal parts of our brain to come online, and takes about 15-45 minutes.

Prolonged sleep deprivation affects relationships work and morePerhaps that explains why writing in my journal first thing in the morning, or writing online first thing in the morning, is a healthier mechanism for getting my mental juices flowing than I realized.

Work Life: Sleep Deprivation Costs Big Bucks

I am reminded by this column – and this topic – that we must manage our work lives to the fullest extent possible, and not the other way around. While I’m the poster child for breaking that rule, I’m constantly trying to “right the balance.”

On that note, I’ve just scrawled a reminder to myself in red Sharpie, and taped it to my kitchen cabinet. The sign reads BALANCE. In smaller print, I’ve written “sleep, eat, walk, work.”

No kidding.

Dr. Buxton writes:

In the United States, being at work but not fully functional because of insomnia (called “presenteeism”) has been estimated to cost $63 billion annually… Management can either be a part of the problem, or be a part of long-term solutions.

Sleep Better, Work Smarter?

I seriously doubt that the figure quoted by Dr. Buxton addresses the millions of freelancers and other home-workers, who are also cutting back on sleep at levels that seriously impair daily functioning, not to mention long-term health.

Work is necessary and, if we’re lucky, fulfilling. The need for healthy food, regular exercise, and a reasonable sleep regimen must be part of our front-of-mind awareness. Yet we live in a culture that pushes us beyond our limits, then pushes us some more. It doesn’t help that we laud the all-nighter and wear our fatigue on our sleeves like a badge of honor.

How do we make small, daily changes so we can regain control – and sleep – stepping off the hamster wheel that is costing us so dearly?

Begin Dr. Buxton’s series here.

 

You May Also Enjoy

  • Sleep Deprivation: Snacking, Snoozing, and Losing
  • The Low-Light Libido
  • Collision Course: Live to Work, Work to Live
  • Vitamin Z

 

FacebooktwitterpinterestlinkedinmailFacebooktwitterpinterestlinkedinmail

Filed Under: Health Tagged With: aging gracefully, chronic sleeplessness, coffee, Health, insomnia, New York Times, sleep, sleep deprivation, work life balance

Comments

  1. Carol Cassara says

    October 15, 2013 at 12:21 pm

    Had no idea about sleep inertia…good stuff here. Sleep deprivation is a constant midlife issue. Thanks for the helpful info!

    Reply
    • D. A. Wolf says

      October 15, 2013 at 12:25 pm

      The sleep inertia surprised me, too, Carol. Check out Dr. Buxton’s full series. Fascinating.

      Reply
  2. Scott Behson says

    October 15, 2013 at 1:12 pm

    I often have trouble sleeping, and have been tired a lot lately. I find exercise helps me sleep better. But, as a parent, I don’t think I can get by without morning coffee!!!

    Reply
  3. Carolyn Moore says

    October 15, 2013 at 4:17 pm

    Sleep inertia – That explains so much! I either sit down to write fiction asap in the morning (after a quick trip to the loo & an encounter w/my toothbrush) or I busy myself with tasks that allow me to wake up (put the coffee on, wash dishes, start laundry, tidy up). Dr. Eric Maisel talks extensively about using the sleep inertia (though not that term) to access all the things we were dreaming about before we woke up. I find it really productive to write fiction before my brain is thinking about my massive daily to-do list. Still shuddering over the hormonal imbalance info & the weight gain. I struggle with insomnia part of the month. Thanks for the great post!

    Reply
  4. Rudri Bhatt Patel @ Being Rudri says

    October 15, 2013 at 8:48 pm

    Wolf,

    Until your post today, I was not familiar with the concept of sleep inertia. I never suspected a scientific connection to Julia Cameron’s “morning pages.” Fascinating stuff, Wolf.

    Reply
    • D. A. Wolf says

      October 15, 2013 at 11:20 pm

      I didn’t know about it either, Rudri. Really interesting, isn’t it?

      Reply
  5. Barbara says

    October 16, 2013 at 12:02 pm

    For someone who likes to “wake up slow” (Jack Johnson) I am intrigued with the idea of putting off the first cup for a little bit. Those are the moments we find rich writing and idea generation – and sleep inertia? Wow. Very interesting.

    I’m so happy my 2 or so years of poor to little sleep when I was going through menopause have passed. I thought I was losing my mind. Maybe I have now – and just don’t realize it. But I’m sleeping well – and I’m glad of that.

    Reply
    • D. A. Wolf says

      October 16, 2013 at 12:06 pm

      I envy you your ability to sleep, Barbara! And that post-waking, pre-“everything” time can be pretty wonderful if we can allow ourselves that. (Cool to find out the reason why, isn’t it?)

      Reply
  6. vicki archer says

    October 17, 2013 at 3:59 am

    I am going to re-read and re-read this!
    Very timely… as are many of your words… 🙂
    xv

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

 

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Follow Us

FacebooktwitterrssinstagramFacebooktwitterrssinstagram

Search Daily Plate of Crazy

Subscribe for Your Daily Serving

Enter your email address:

Delivered by FeedBurner

Categories

Archives

Recent Comments

  • TD on What’s Cookin’?
  • Renee on Narcissism. Manipulation. Keeping Score.
  • Anonymous on Does Effort Matter If You Don’t Get Results?
  • D. A. Wolf on Mantras
  • D. A. Wolf on Over 50, Unemployed, Depressed and Powerless
  • Marty on When You Marry a Loner
  • Tina on Would You Brag About Your Age?
  • Sal on Over 50, Unemployed, Depressed and Powerless
  • Open More Doors If You Want More Skills - 3 Plus International on Open More Doors If You Want More Skills
  • Leonora C on Over 50, Unemployed, Depressed and Powerless
  • Maree on Mantras
  • kate on DON’T Call Me Dear!

The Makeover Series

Daily Plate of Crazy: The Makeover Series

Essays From Guest Writers

Daily Plate of Crazy: Essay Series

Daily Reads

Daily Plate of Crazy Blogroll

Follow

Follow

Notices

All content on this site, DailyPlateOfCrazy.com, is copyrighted by D. A. Wolf unless copyright is otherwise attributed to guest writers. Do not use, borrow, repost or create derivative works without permission.

© D. A. Wolf 2009-2025. All Rights Reserved.

Parlez-vous francais?

Daily Plate of Crazy: En Français

© D. A. Wolf 2009-2025
All Rights Reserved

Daily Plate of Crazy ™

Privacy Notice

Popular This Month

  • 50 Years old and Starting Over
  • Best Places to Live When You're Over 50 and Reinventing
  • When the Person You Love Is Emotionally Unavailable
  • When a Couple Wants Different Things
  • How to Comfort Someone Who Is Stressed

Food for Thought

  • Why I Choose to Think Like a Man
  • When You Marry a Loner
  • Emotionally Needy Parents
  • Sex vs. Lovemaking: Why Are We So Confused?
  • Think Looks Don't Pay?
  • Rebranding Mediocrity: Why Good Enough Isn't Good Enough

Copyright © 2025 · Metro Pro Theme on Genesis Framework · WordPress · Log in

This site uses cookies for the best browsing experience. By continuing to use this site, you accept our Cookie Policy.
Cookie SettingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT