- Publisher: Penguin Random House Audio Publishing Gr
From the book
Physiology quiz item #1:
I love the last letter of the alphabet
You might be surprised to learn that researchers have discovered a single treatment that boosts energy levels, improves memory, increases your ability to concentrate, strengthens the immune system, and decreases your risk of being killed in accidents. Sound too good to be true? It gets even better. If you knew the treatment was completely free, had no side effects, and that you would consider it highly enjoyable, would you try it? Sure, you would. The answer is an extra sixty to ninety minutes of sleep each night. (1) Perhaps you've been able to keep up with your modern, supercharged life by working all day, completing personal work and home chores late into the night, and sleeping an hour less than is optimal. Warning: without the proper sleep, you'll experience fatigue, lack of energy, difficulty concentrating, and irritability the next day. While the body can dig into its reserves for a few days, prolonged time of inadequate sleep is virtually guaranteed to reduce your effectiveness at anything you attempt to do.
In this chapter, you'll learn how to achieve quality, restful, undisturbed sleep. You'll find out when and if you should nap. You'll discover how your circadian rhythms are impacted by too much or not enough sleep. I'll show you how much sleep you need, how to achieve undisturbed sleep, and how to adopt proper sleep behaviors, so you feel refreshed and recharged in the morning, without becoming fatigued in the afternoon.
ENERGY BANDIT #1 | Too little sleep
As any parent of young children knows, sleep can be a fleeting thing the first few years. Sleep deprivation starts before the baby even arrives. But lack of sleep due to having children is a temporary inconvenience. However, lack of sleep over a long period of time is downright dangerous. In the short term, lack of sleep can have the following results:
• Decreased performance and alertness: Sleep deprivation induces significant reductions in performance and alertness. Reducing your nighttime sleep by as little as one and a half hours for just one night could result in a reduction of daytime alertness by as much as 32 percent.
• Memory and cognitive impairment: Decreased alertness and excessive daytime sleepiness impair your memory and your cognitive ability--your ability to think and process information.
• Stress on relationships: Disruption of a bed partner's sleep due to a sleep disorder may cause significant problems for the relationship (for example, separate bedrooms, conflicts, moodiness, and so forth).
• Poor quality of life: You might, for example, be unable to participate in certain activities that require sustained attention, like going to the movies, seeing your child in a school play, or watching a favorite TV show.
• Lowered immune system: Your body makes the most immune-strengthening repairs to your cells during the last, longest period of REM sleep, which begins only after seven hours of slumber, says Philip Tierno, Ph.D., director of clinical microbiology and immunology at New York University Medical Center. A solid night of shut-eye will stave off illness. (2) A Harvard study reported in the journal Neuron (July 3, 2002) concurs: the final two hours of a full night's sleep are critical for the stage of sleep (stage 2 non-rapid eye movement, or NREM) that allows the maximum benefit for learning motor skills.
• Occupational injury: Excessive sleepiness...
"Laura Stack provides a ton of practical techniques for keeping energy up in our time-starved era. I love this book because it is easy to reference and fun to read!" - Vince Poscente, New York Times bestselling author of The Age of Speed
"If you're feeling tired, overwhelmed and ready for change, The Exhaustion Cure is packed with realistic strategies for taking better care of your most important asset: you. You will refer to it again and again in your journey to a more energetic life." - Valorie Burton, author of How Did I Get So Busy?