Sleep Deficit: The Performance Killer

After reviewing more than 300 sleep studies to determine the number of hours necessary to maintain good health, a panel of sleep experts concluded that most adults require eight hours each night to perform at their peak physically and mentally. Less than seven, even one night, dulls functioning the next day by a significant amount. The fact is that sleeping between four and seven hours each night impairs abilities on physical and mental tasks and decreases problem solving capabilities. Chronic sleep deprivation also worsens mood disorders.

And when it comes to driving, the sleep-deprived pose a road hazard equal to drunk or drugged drivers. Sleep deprivation is nothing to trifle with as demonstrated in the Exxon Valdez oil disaster, the Staten Island ferry crash, and the Three-Mile Island nuclear meltdown. In each case experts now believe that sleep deprivation played a major role.

When it comes to your candidacy, don’t jeopardize it by neglecting sleep. Otherwise you risk performing poorly when faced with tough questions at a candidate forum, for example. Plus you risk coming off as irritable or petulant. Choose to preserve the instrument instead, the instrument being the body, by applying these tips for a sound night's sleep:

Preparing Your Surroundings

Sleep in total darkness. Even a tiny amount of light can disrupt the pineal gland's production of sleep-inducing melatonin and serotonin. LED clocks and clock radios are best placed on the floor to reduce or eliminate glow. And if early morning or on-going ambient light outside is a problem, install blackout shades or draperies. And navigate nighttime bathroom trips by penlight, if necessary.

Place a dim yellow, orange, or red night light in the bathroom. Those colors don’t depress melatonin like white and blue lights do.

Keep bedroom temperature cool. Sleep studies show that optimal room temperature for sleep ranges between 60 and 68 degrees F (15.5 and 20 C). Restless sleep can result when temperatures rise above or fall below that range. The studies have also found that a cooler bedroom encourages deeper sleep because it mimics the body's natural lowering of temperature during sleep.

Mask noises. If recurring traffic or other sounds you can’t control keep you from falling asleep or jar you awake during the night, tune them out with a white noise machine. Basic models offer a fan-like hum with an adjustable volume control; complex models offer a range of nature sounds. Not only do white noise machines help mask unwanted noise, many people find them soothing and sleep inducing, not to mention affordable. Visit: www.marpac.com for more.

Consider a separate bedroom. Though a radical idea to some, recent studies suggest sharing a bed with a partner, or pets, can impair sleep quality to a great extent, especially if the partner is a restless sleeper or a snorer. If a bed partner disrupts your sleep night after night, you might try sleeping in a separate bedroom.

Preparing Yourself

Set technology aside. If your evenings involve watching TV or using a computer, tablet, or smartphone, know that the blue light they emit inhibits melatonin production in the brain, a hormone that induces sleep. So give yourself time to unwind by setting aside electronic devices within one hour of bedtime. Two hours is better.

Hit the sack as early as possible. Most of the body’s deep healing occurs between 10 p.m. and midnight. Miss that mark, and you compromise your immune system’s ability to keep you well.

Keep bedtime consistent. Go to bed and rise at the same time each day, weekends included. Keeping to a schedule helps the body maintain a sleep/wake rhythm which makes falling asleep at night and awakening in the morning easier.

Establish a relaxing routine before bedtime. Whether it’s taking a hot bath, listening to relaxing music, or drinking a small glass of warm milk, the key is to help discharge the day’s tensions by repeating the relaxing activity each night.

Stop fluids two hours before bedtime. Sleep-disrupting trips to the bathroom during the night are minimized when liquids near bedtime are minimized.

Eat a high-protein snack several hours before bedtime. It can provide the L-tryptophan needed for melatonin and serotonin production. Add a small piece of fruit to help the L-tryptophan cross the blood-brain barrier.

Wear warm socks to bed. Feet often feel cold before the rest of the body because they have the poorest circulation. It has been documented that cold feet hinder falling asleep and increase awakening during the night.

Write it down. Keep a notepad and pencil on your nightstand for jotting down ideas and tasks for the next day. The act of committing it to paper clears the mind for sleep.

Limit caffeinated beverages. Because caffeine can remain in the system for up to 12 hours, some avoid it from after breakfast onward through the day so that it doesn’t keep them from sleeping well. Caffeinated beverages are obvious culprits, but don’t overlook hidden sources found in certain cold, pain, and diet pills.

Avoid alcohol at bedtime. Although it can induce drowsiness, the condition is short lived. Often people find that they wake up later in the night unable to get back to sleep. Alcohol also hinders the body’s ability to achieve deeper, restorative stages of sleep.

Steer clear of known reactive foods. Sugar, grains, and pasteurized dairy products are the most common culprits, each known to cause sinus congestion, gastrointestinal upset, bloating, gas, hives, just to name a few from a long list of reactions.

The Take Away

Skimping on sleep may seem justified when there’s so much to do. In any political campaign, there’s always more to get done, so draw a line and hit the sack at a decent hour each night. The tasks can wait until tomorrow. With ample sleep under your belt, tackling them is faster and easier. Furthermore, ample sleep helps you withstand campaign stressors and maintain an even keel regardless of the situation. So be smart. Stay on your campaign game by getting seven to eight hours of solid sleep every night.