Late to Bed, Early to Rise? Think Again!

Early risers might get the worm, but they would do well to get to bed early, too, or they might start missing that worm.

If you're among the millions who get up before dawn or worse, and arrive at work before dawn because your shift starts between 3:00 a.m. and 4:30 a.m., then chances are you don't get to bed early enough to make up the difference in sleep time. More than one in ten people occasionally wake up before sunrise to go to work. About two percent of people do it all the time. What time are these people going to bed? According to a new survey published in the journal Chronobiology International, early risers rarely go to sleep early enough. Those who report to work extremely early are sleeping less than five hours per night.

And for the vast majority of people, that's clearly not enough sleep time. No wonder some workers surveyed admitted to being dissatisfied with work, fatigue and feelings of not being well rested.

All this sleeplessness has larger repercussions: loss of productivity, moodiness, unhappiness, sloppy work and yes--even difficulty sleeping.

Though these early birds would do well to crawl into bed before 9 p.m., that seems unrealistic for many, given family obligations and distractions like television, computers, friends and perhaps a spouse that wants some attention as well.

So what's an early riser to do? I've written numerous times about tips for dealing with the sleep stresses of shift work, and many of these can be used to keep an early riser happy and well-rested:

• Avoid caffeine within eight hours, if possible, of your bedtime. That can be as early as noon for the early riser.
• Watch out for caffeine lurking in other products, like headache medicine, chocolate and energy drinks.
• Think about going a little lighter on the caffeine if you're older than 40. It appears that the older you are, the more caffeine will interrupt your sleep.
• Get treatment for any sleep disorders. If you're a snorer (ask your partner!) then you may have sleep apnea. Untreated sufferers of sleep apnea never feel fully rested, which can result in chronic sleep deprivation that can be life-threatening. They will also threaten your livelihood during the day.
• Explore ways of reducing the effects of their challenging schedules. For example, taking restorative naps--meaning a nap either 20-35 minutes in length or 90 minutes long--about eight hours after you wake can be very effective. Anything in the 35-90 minute range could actually make you sleepier!
• Plan your day around your sleep. Try to eat dinner early, and avoid heavy meals that can keep you up with indigestion. Get some exercise in and experiment with the time of day that helps you sleep better at night.

And lastly, be more mindful about building boundaries into your life. Don't start watching a movie or reading a thriller at 9:00 at night if you know it will keep you up late. Avoid pushing the limits of your bedtime when there's no limit to be pushed in the morning. Think about it: you have more control about what time you can go to bed than what time you have to get up.

I know, getting all that we need to get done within a 24-hour day is tough. But so is trying to get anything done while sorely sleep deprived. And a sleep debt can actually add up faster than other kinds of debt--and its repercussions will be far reaching.

Lesson: make your work schedule work for you. Translation: Make your sleep schedule work for you!

Sweet Dreams,
Michael J. Breus, PhD

The Sleep Doctor™

www.thesleepdoctor.com

 

 

 

Follow Dr. Michael J. Breus on Twitter: www.twitter.com/thesleepdoctor

Comments

[Paul The Octopus]

05:28 AM on 09/29/2010

I haven't slept in the past 6 days and I'm rocking it! Long live the genius octopus!

[JoeAlvord]

09:41 PM on 09/27/2010

You might add to the bullet points: "Go to bed earlier." My wife (58) still doesn't believe it, but it makes all the difference for me.

[SuperAmanda]

12:29 PM on 09/25/2010

I'm amazed after having my first child who is now 14 months at what sleep now is!

[Waltfl]

04:39 AM on 09/25/2010

Everyone seems to be different when it comes to sleep. Naps seem to make some people dysfunctional. If I take a nap in the afternoon I feel stoned for the rest of the day, but in a bad way. I don't even nap to get over the jet lag. For me 7 hours (11.30 pm-6.30 am) of sleep is the max; if I sleep longer than that, I drag bv†† all day. 

Best is to listen to your body. 

[HappyMarsden]

12:41 AM on 09/25/2010

I think just going to sleep after midnight is bad for you, period. I would recommend if at all possible, do not work a night shift. Though the idea isn't a revelation, over the years I've noticed what happens to my body when I force it past the midnight hour (and wake up 8 hrs or so later). The energy levels aren't the same throughout the next day; despite years of being used to going to sleep at early hours of the morning. This I believe has a long term effect (even if you always get 7-8 hrs sleep), akin to sleep debt. Or premature aging.

[NoSillyName]

05:52 PM on 09/24/2010

"... a nap either 20-35 minutes in length or 90 minutes long--about eight hours after you wake can be very effective. Anything in the 35-90 minute range could actually make you sleepier!"

Excuse me?

[slugbat]

11:27 PM on 09/24/2010

Yeah, I've heard this one before. Supposedly those mid-length naps screw up your sleep rhythms or something. I can't sleep in the daytime unless I'm sick, so I've never tested it out. Sounds rather bogus, doesn't it?

[corundogs]

02:51 AM on 09/25/2010

I should know better than to post something without checking my "facts" first - so let me clarify, I do NOT know this to be true...but it makes sense in my head. And based on 13 years of severe chronic fatigue.

It makes perfect sense to me! A full REM cycle can probably be completed in 90 minutes Anything past 35 minutes and you are into that deeper REM. Come out too early, you are groggy!

I often sleep during the day. I sleep about 9 hours at night, at least...90% of the time. I sleep from 3-5 HOURS during the day...sometimes longer. I put my head down and I am OUT! Instantly. AHHH...the life of chronic fatigue. Yet never feel rested (and no, not getting too much sleep either - first 6 years, I was lucky to get 2 hours at a time or 6 in 24 hours!!)

If I lay down and fall asleep and wake up 20 minutes later, I can get up. If I lay down, wake up 45 minutes later...I am down for the count (until body decides it's time).

As I said, makes perfect sense to me. Those are my reasons why. Take it for what it is...LOL!!

[NoSillyName]

05:46 PM on 09/25/2010

I'm not a Napper because waking up again makes it seem like I'm starting the day all over again and I do not like that.

But, I was questioning the wording of that section of Breus' writing. Re-read it and see if it makes any sense to you.

"... a nap either 20-35 minutes in length or 90 minutes long...can be very effective." vs.
"Anything in the 35-90 minute range could actually make you sleepier!"

20-35 minutes... or 90 minutes long can be very effective. vs. 35-90 minute... can actually make you sleepier."

Maybe it's just me.

[Bucket-Of-Love]

02:58 AM on 09/25/2010

I'm apt to do this with multiple cat naps anywhere 8-10 hrs. after being awake. I could never do a full nap, however -- not even 20 minutes -- as it would mess me up. But the cat naps are terrific untangling stress and brain activity.

[NoSillyName]

05:51 PM on 09/25/2010

I know naps are supposed to be very healthful. I have a sleep disorder... terrible insomnia. I can fall asleep just fine, but can't stay asleep for more than 3-5 hours. In the rare instances that I simply must go lie down, then fall asleep, I will sleep for 2-3 hours. Then I'll start my "day" all over again. Ugh. Last time that happened, I set two timers and never even heard them.

My brother takes a short nap every day when he gets home from work. He's a great napper.

[Beth Boyle]

12:42 PM on 09/24/2010

I am safe I go to bed late and get up late.

[MikeB10]

12:01 PM on 09/24/2010

Wait, so not getting enough sleep is bad for you? Since when?!