Credit Illustration by Min Heo
This is the third piece in a three-part series on sleep. Read part one, on falling asleep, and part two, on sleeping and dreaming.
Did you get enough sleep last night? Are you feeling fully awake, like your brightest, smartest, and most capable self? This, unfortunately, is a pipe dream for the majority of Americans. Most of us are operating at suboptimal levels basically always, the Harvard neurologist and sleep medicine physician Josna Adusumilli told me. Fifty to seventy million Americans, Adusumilli says, have chronic sleep disorders.
In a series of conversations with sleep scientists this May, facilitated by a Harvard Medical School Media Fellowship, I learned that the consequences of lack of sleep are severe. While we all suffer from sleep inertia (a general grogginess and lack of mental clarity), the stickiness of that inertia depends largely on the quantity and quality of the sleep that precedes it. If youre fully rested, sleep inertia dissipates relatively quickly. But, when youre not, it can last far into the day, with unpleasant and even risky results.
Many of us have been experiencing the repercussions of inadequate sleep since childhood. Judith Owens, the director of the Center for Pediatric Sleep Disorders at Boston Childrens Hospital, has been studying the effects of school start times on the well-being of school-age kidsand her conclusions are not encouraging. Most adults are fine with about eight hours of sleep, but toddlers need around thirteen hours, including a daytime nap. Teens need around nine and a half hours; whats more, they tend to be night owls, whose ideal circadian rhythm has them going to bed and waking up late. As schools have pushed their start times earlier and earliera trend that first started in the sixties, Owens saysthe health effects on students have been severe. Its not just sleep loss. Its circadian disruption, Owens says. They have to wake up when their brain tells them to be deeply asleep. Waking a teen at six in the morning is like waking an adult at three at night.
The result is a kind of constant jet lagand one that is exacerbated by sleeping in on the weekends. Executive function and emotional responses get worse, hurting everything from judgment to emotional reactivity. The ability to make good decisions can suffer, and kids can become more prone to act out and get depressed. In fact, the rise in A.D.H.D. diagnoses may, in part, be the result of inadequate sleep: in children, symptoms of sleep deprivation include hyperactivity and impaired interpretation of social cues. Owens has seen many such misdiagnoses in her clinical practice. The effects are physical, as well. Children who undersleep are more likely to gain weight and become obese. Even for infants as young as six months, amounts of sleep can predict weight gain three years later.
Schools with healthier start times, on the other hand, see an increase in attendance, test scores, G.P.A.s, and health. In one study in which an intervention pushed start times later, it wasnt just academic outcomes that improved; car crashes went down by as much as seventy per cent, and self-reported depression rates fell. Even a delay of as little as half an hour, Owens has found, improves outcomes. It should be about the health and well-being of the students, she told me, and not the convenience of adults.
As we age, unfortunately, our quality of sleep only gets worse. If you sleep six hours a night for twelve days, Adusumilli saysand thats about how much many Americans sleep all year roundyour cognitive and physical performance becomes virtually indistinguishable from that of someone who has been awake for twenty-four hours straight. (The same effect is produced by six days of four-hour nights.) And the performance of someone who has been awake for twenty-four hours straight is similar to that of someone with a blood alcohol level of 0.1 per cent. In other words, normal amounts of sleep deprivation have us acting like were drunk. (Charles Czeisler recalls presenting these facts to a Times journalist; when the journalist handed in the story, the editor said it couldnt possibly be true. Most people in the newsroom were sleep-deprived, and they still managed to produce the Times every day. Surely an intoxicated newsroom would be incapable of such a feat.)
In the short term, these types of deficits have a significant effect on our performance across the board. Perception deteriorates, along with motor skills: in one study of college basketball players, well-rested players performed better than those who followed their usual schedules. Emotional control suffersthe connection between the prefrontal cortex (where we make executive decisions) and the amygdala (which is associated with fear and other emotions) degradesand we become more impulsive and prone to depression. And our ability to think and to make sound decisions plummets. We become worse at learning, memory, and simple tasks of arithmetic and analytic reasoning. The rate of accidents and errors rises. In one study, which compared first-year interns at Brigham and Womens Hospital who worked on a regular schedule to those working on shorter, sixteen-hour shifts that included a nap, the sleep-deprived residents made more than double the number of attentional errors at nighta result that has been replicated multiple times.
Equally troubling are the health impacts in the long term. We become more prone to metabolic and endocrine problems, including weight gain, with a resulting increased risk of diabetes and cardiovascular disease. We decrease our immune function and could increase the risk of multiple types of cancer. We speed up our cognitive decline and increase the risk of dementia.
Originally posted here:
The Walking Dead - The New Yorker
- The Walking Dead: The Ones Who Live Not Eligible for Emmys Limited Series Category, Will Submit as Drama (EXCLUSIVE) - Variety - May 1st, 2024
- The Walking Dead: Dead City to film in Worcester - heres when and where - MassLive.com - May 1st, 2024
- 10 Walking Dead Characters Who Need Their Own Spin-Off - CBR - May 1st, 2024
- "She was not in that first movie": Andrew Lincoln Was Devastated 'The Walking Dead: The Ones Who Live' Nearly Didn ... - FandomWire - May 1st, 2024
- All 11 Fear The Walking Dead Main Villains Ranked - Screen Rant - May 1st, 2024
- All 11 Seasons of 'The Walking Dead', Ranked From Worst to Best - Collider - May 1st, 2024
- She was not in that first movie: Andrew Lincoln Was Devastated The Walking Dead: The Ones Who Live Nearly Didn ... - imdb - May 1st, 2024
- Where are Rick and Michonne at the End of The Walking Dead: The Ones Who Live? Here's What We Know - Flickering Myth - May 1st, 2024
- There are other very important characters in the universe: Andrew Lincoln's Selfless Response When Asked if Rick ... - FandomWire - May 1st, 2024
- There are other very important characters in the universe: Andrew Lincolns Selfless Response When Asked if Rick ... - imdb - May 1st, 2024
- 10 Best Episodes of The Walking Dead Season 8, Ranked - CBR - May 1st, 2024
- "I hadn't thought about it that way": The Walking Dead Actress Never Knew Her Character's Death Would Cause Such a ... - FandomWire - May 1st, 2024
- Fear the Walking Dead: The Complete Eighth Season Blu-ray (Netherlands) - Blu-ray.com - May 1st, 2024
- Surprising 14-Year Walking Dead Actor Record Shows Who The Franchise's True Main Character Is - Screen Rant - May 1st, 2024
- The Ones Who Live All But Confirms 1 Walking Dead Mystery Will Never Be Answered - Screen Rant - May 1st, 2024
- "I must have been on their radar": Why The Walking Dead Star Andrew Lincoln Nearly Refused $650000 Per Episode ... - FandomWire - May 1st, 2024
- The Walking Dead: The Ones Who Live Wallpaper You Know You Need - Bleeding Cool News - May 1st, 2024
- This Underrated Netflix Zombie Show Did One Thing Better Than The Walking Dead - MovieWeb - May 1st, 2024
- DEI is the walking dead | Commentary | bgdailynews.com - Bowling Green Daily News - May 1st, 2024
- The Walking Dead: Season 11 | Rotten Tomatoes - April 22nd, 2024
- About The Walking Dead | News, Bios and Photos | AMC - April 22nd, 2024
- How to Recreate the Most Iconic Location From The Walking Dead in 3D - 80.lv - April 22nd, 2024
- The Walking Dead: Daryl Dixon: The Book of Carol Sets Tribeca Debut - Bleeding Cool News - April 22nd, 2024
- The Walking Dead star joins Superman movie in major role - Digital Spy - April 22nd, 2024
- Rick Grimes' Ending Finally Honored The Big Promise Walking Dead Made In Season 5 - Screen Rant - April 21st, 2024
- When Will 'The Walking Dead: Daryl Dixon' Season 2 Premiere? - UPROXX - April 21st, 2024
- The Surprising Reason HBO Turned Down 'The Walking Dead' - Collider - April 21st, 2024
- "You Really Have to Consider What He's Been Through": Walking Dead Creator Admits It's Hard to Root for Rick, But ... - Screen Rant - April 21st, 2024
- Robert Kirkman: The Walking Dead Animated Series Can't Happen "Until I Get the Rights Back From AMC" - ComicBook.com - April 21st, 2024
- Morgan Jones' Got The Sendoff He Deserved On Fear The Walking Dead - CBR - Comic Book Resources - April 21st, 2024
- The Walking Dead Animated Series Happening Depends On One Important Thing - GameRant - April 21st, 2024
- Robert Kirkman Says The Walking Dead Animated Series Can Only Happen Under One Condition - MovieWeb - April 21st, 2024
- Daryl Dixon season 2 could make the Walking Dead universe even better here's why - Tom's Guide - April 21st, 2024
- 7 New Walking Dead Villains That Could Replace The CRM - Screen Rant - April 21st, 2024
- The Walking Dead: The Ones Who Live Fails Rick Grimes and Here Are All the Reasons Why He Deserves A Better Fate - Hollywood.com - April 21st, 2024
- The Walking Dead: The Ones Who Live Is a Reckoning of Hope - Reactor - April 21st, 2024
- The Walking Dead's Robert Kirkman Shares What's Holding Back the Planned Animated Series - CBR - Comic Book Resources - April 21st, 2024
- The Walking Dead Crossover Plans Now Face A Huge Obstacle Thanks To Rick Grimes - Screen Rant - April 21st, 2024
- Behind the scenes as 'Dead City' films in Taunton We talked to zombie, caterer and more - Taunton Daily Gazette - April 21st, 2024
- Die creators Kieron Gillen and Stephanie Hans' new original graphic novel is a cross between The Walking Dead and ... - Gamesradar - April 21st, 2024
- 'The Walking Dead: Daryl Dixon' Season 2 and 'Presumed Innocent' Headline the 2024 Tribeca Festival TV Lineup - Collider - April 21st, 2024
- The Walking Dead creator Robert Kirkman wants an animated show, but there's one issue - Winter is Coming - April 21st, 2024
- The Walking Dead Crossover Plans Now Face A Huge Obstacle Thanks To Rick Grimes - imdb - April 21st, 2024
- Tom Payne and Wife Jennifer kerman Welcome Twins (Exclusive) - PEOPLE - April 21st, 2024
- The Walking Dead: The Ones Who Live Episode 5 Trailer - ComicBook.com - March 24th, 2024
- What The Song Means In The Walking Dead: The Ones Who Live Episode 4 (Does It Reveal The Ending?) - Screen Rant - March 24th, 2024
- Invincible Season 2 Is Avoiding A Problem That Nearly Killed The Walking Dead - Screen Rant - March 24th, 2024
- Invincible Season 2 Has A Walking Dead Easter Egg You Might Have Missed - Looper - March 24th, 2024
- The Walking Dead: The Ones Who Live Episode 4 Review What We - Den of Geek - March 24th, 2024
- 'The Walking Dead: The Ones Who Live' Episode 4 Recap: It's Rick, Michonne, and Carl? - Collider - March 24th, 2024
- The Walking Dead Includes a Rare Sex Scene on The Ones Who Live: 'It Is About Pain,' Says Andrew Lincoln - PEOPLE - March 24th, 2024
- Daryl Dixon Season 2 Release, Cast & Everything We Know - The Direct - March 24th, 2024
- The Ones Who Live Episodes 5 & 6 Get Ominous Tease From Walking Dead EP - Screen Rant - March 24th, 2024
- TWD The Ones Who Live Episode 5 Trailer: Rick & Michonne Find Trouble Escaping - Screen Rant - March 24th, 2024
- Does Rick Leave the CRM on The Ones Who Live? - CBR - Comic Book Resources - March 24th, 2024
- Into The Kirkmanverse? Invincible Teases A Major Connection To The Walking Dead - Screen Rant - March 24th, 2024
- The Ones Who Live Pulled a Bait-and-Switch on Walking Dead Fans, But It Works - CBR - Comic Book Resources - March 24th, 2024
- Well, That Was The Walking Dead's Raunchiest Episode Since The Show Began In 2010 - Screen Rant - March 24th, 2024
- Invincible x The Walking Dead Crossover is Now Likelier Than Ever Due to This Season 2 Character - imdb - March 24th, 2024
- The Walking Dead: The Ones Who Live episode 5 - Release date & time, where to watch, and more - Sportskeeda - March 24th, 2024
- Rick Grimes Just Massively Insulted Lori, 12 Years After Her Walking Dead Exit - Screen Rant - March 24th, 2024
- The Walking Dead: The Ones Who Live Ep. 4 Review: "What We" Needed - Bleeding Cool News - March 24th, 2024
- I Asked AI What TV Characters Who Died Too Soon Would Look Like If They Still Alive Today - BuzzFeed - March 24th, 2024
- The Walking Dead: The Ones Who Live Rick has a tough decision to make in "What We" - Winter is Coming - March 24th, 2024
- The Walking Dead: The Ones Who Live - A Testament to Survival and Humanity - Age Of The Nerd - March 16th, 2024
- Which Side Thorne Is On In The Walking Dead: The Ones Who Live? Why She Tries To Shoot Michonne Explained - Screen Rant - March 16th, 2024
- Where The CRM's New US Mountain Base Is Located In The Walking Dead - Screen Rant - March 16th, 2024
- The Ones Who Live Season 2 Gets Cryptic Tease From Walking Dead Showrunner - Screen Rant - March 16th, 2024
- The Ones Who Live Theory: The CRM's Echelon Briefing May Have Sinister Plans - CBR - Comic Book Resources - March 16th, 2024
- What Would Happen To The Walking Dead's Main Group If The CRM Found Alexandria - Screen Rant - March 16th, 2024
- Predicting The CRM's 500-Year Plan In The Walking Dead - Screen Rant - March 16th, 2024
- Walking Dead's Creator Admits 1 Criticism of the Franchise Is 100% True - IMDb - March 16th, 2024
- The Walking Dead: The Ones Who Live Episode 3 Clip Shows Rick Trying To Make A Deal With Jadis - Screen Rant - March 16th, 2024
- The Walking Dead: The Ones Who Live leaves us on the edge of our seats in Episode 3 - Winter is Coming - March 16th, 2024
- The Ones Who Live's Villain Just Nailed Rick Grimes' Entire Walking Dead Story With One Line - Screen Rant - March 16th, 2024
- The Best Horror Games Where Your Choices Matter - TheGamer - March 16th, 2024
- 'The Ones Who Live' Showrunner Wants to Keep Future Plans Open - Collider - March 16th, 2024
- The Walking Dead: The Ones Who Live Star Addresses Shocking Return (Exclusive) - ComicBook.com - March 16th, 2024
- Five Thoughts On The Walking Dead: The Ones Who Live's Bye - Multiversity Comics - March 16th, 2024
- Walking Dead: Ones Who Live Star Explains Why Jadis Is Loyal To The CRM - Screen Rant - March 16th, 2024
Reviewed and Recommended by Erik Baquero