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Sleeping Less These Days

How to handle this increasing cause of headaches

lf you suffer from headaches, it could be because, like most everyone else, you're losing sleep. Today Americans everywhere are working more and sleeping less. Over the past 2 decades, about 158 hours—nearly 4 work weeks—have been added to our annual work schedules. For working mothers the news is even worse. Their workload has increased by no less than 241 hours! Decreasing the amount of leisure time we allow ourselves has not totally made up for the increased amount of work time, so—since there are still only 24 hours in a day—we have had to sacrifice our valuable sleep time.

Lack of sleep is a common contributor to tension headaches. This is just one aspect of the physical and emotional toll that working more and sleeping less takes on most of us. Another, more surprising effect is difficulty sleeping. People who don't get enough sleep find it harder to handle the stresses of everyday life. This in turn generates even more stress, which frequently interferes with getting to sleep or sleeping through the night. The result is a lose-lose situation.

Sleep deprivation has been described as a "silent epidemic" because, even though the problem is widespread, few recognize how serious it is. According to Dr. Robert Watson, Director of the New Haven (CT) Sleep Disorders Center, "Most Americans probably aren't getting as much sleep as they should."

Headaches aren't the only problem. Here are 4 more that can result from a lack of sleep:

Decreased mental sharpness. Perhaps the most important benefit of sleep is its effect on mental performance. Even the loss of a single night's sleep can affect our ability to concentrate.
Reduced creativity. When we lose sleep, we have more trouble thinking on our feet. Creative thinking becomes more difficult.
Irritability. In laboratory experiments, people deprived of sleep become moody and grim. Small sleep losses building up over time can cause erratic behavior and irritability. Lack of sleep can also make interpersonal relationships more discordant.
Feeling "down". The psychological consequences of sleep deprivation can range from negative mood and general malaise to feelings of poor health and unhappiness.

Trying to do too much with too little sleep? Here are some "sleep-friendly" tips that may help.

Make sleep a priority. Resist late-night talk shows, 24-hour grocery shopping and early morning exercise classes.
Consolidate your sleep. You'll feel more rested if you have one solid period of sleep than if you parcel it out over the course of the day.
Compensate with healthy eating habits. You sleep better when you're healthy, and one of the keys to good health is a diet that contains adequate amounts of vitamins, minerals and other nutrients.
Practice proper sleep-including habits. Following the 9 tips in the sidebar can help you fall asleep and stay asleep.
Grab a nap when you can. If you know you're going to have a late night, catching a little sleep before you miss a night's sleep can be helpful.
Consider a PM analgesic if aches and pains with accompanying sleeplessness make it difficult for you to fall asleep or sleep through the night.

In the final analysis, the best judge of whether you're getting enough sleep is you. "Everyone differs in the amount of sleep they need," says Dr. Watson. "Some people can get by on 5 hours a night. Others need more." Dr. Watson cautions, however, that if you wake up most mornings with a headache that goes away during the day, you may be experiencing sleep apnea, a condition in which patients stop breathing for short periods of time while they're sleeping. In such instances, you should consult your doctor.

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