by Penny Phillip

Created on: November 15, 2008   Last Updated: December 10, 2008

It often seems that there aren't enough hours in a day and in the course of meeting life's demands and distractions, the most common casualty is the time alloted to sleep. Hectic schedules that balance the responsibilities of career, family or school may push bedtimes into the wee hours of the morning and barely afford us five or six hours of sleep. Even when the day's activities are over, sleep disorders keep many people awake. Health conditions such as depression or sleep apnea may interfere with sleep, as may painful diseases such as arthritis.

Does the loss of one or two hours of sleep really matter that much? The evidence suggests that it does. Various scientific studies have shown that sleep deprivation not only causes low energy levels, but also interferes concentration, mood and memory. The performance of common tasks such as driving may be impaired, leading to increased risk of accidents. In recent studies, lack of sleep was found to increase the risk of developing high blood pressure, coronary artery disease and diabetes.

Lower levels of leptin, a hormone made by the body's fat cells, has been associated with lack of sleep. Leptin suppresses appetite and has been found to be lower than normal in people who get less sleep. In one Canadian study, people getting seven to eight hours of sleep per night weighed less and had higher leptin levels, while those getting five or six hours a night were heavier and showed lower levels of leptin. Since obesity itself is a risk factor for several medical conditions, it would make seem to make sense to aim for higher leptin levels.

How to get a good night's sleep is a question that may be addressed with simple lifestyle changes. Prepare for bedtime during the day by getting as much light as possible during the waking hours. Cutting down on smoking or intake of alcohol and caffeine during the day also helps. Avoid exercising close to bedtime. Before going to bed, unwind first with some quiet activity. Remove distractions from the bedroom, turn off the TV and get to bed at the same time every night - even on weekends. Choose a time when you will be likely to fall asleep. Darkening the bedroom with heavy drapes may be helpful.

In summary, though the 24/7 hyperactive cycle of modern life may seem to diminish the importance of sleep, human biology argues against this. As with regular exercise and a healthy diet, getting adequate sleep is a simple, commonsense way to improve health and stave off disease.

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