How Much Sleep is too Much?

What happens to my energy and productivity if I sleep more than 7. 5 – 8 hours?

When more is less!

If I am not suffering from sleep deprivation, I don’t need to sleep more than 7.5 to 8 hours. Studies suggest that a normally healthy individual should not need in excess of 7.5-8 hours of sleep. Should this be the case, there may be underlying health factors that will impact on my energy and productivity.

We all know the effects of too little sleep, but did you know that too much sleep can have almost the same effect on your health and productivity? In a 2014 Harvard US Nurses’ Health Study, those who slept between 5 hours or less a day, or 9 hours more per day, had a lower average mental functioning than participants who slept at least 7 hours per day.  It was found that too much or too little sleep was cognitively equivalent to aging by two years!  The longer you sleep, the less energy you will need!

Too much or too little sleep is associated with medical conditions that put one’s health and longevity at risk:

·         Depression

·         Brain Impairment/Mental Deterioration

·         Lethargy

·         Weight Gain

·         Reduced Fertility in Women

·         Diabetes

·         Stroke

·         Heart Disease

·         Premature Death

What happens to my body while I sleep?

The human body is a marvelous machine. If well cared for, it has the amazing ability to heal and repair itself. While I am asleep, my body is busy at work repairing, restoring and regenerating my cells and tissues and hormonal levels, so that I can feel energized and recharged in the morning. As I sleep, my brain is also organizing and storing information so that it can be easily retrieved later, thus enhancing and optimizing my memory bank. Adequate rest will also help balance my brain chemistry, helping me fight stress and reduce depression.

How much sleep do I really need, and why?

My sleep pattern is regulated in the brain or master controls, scientifically known as the Circadian Rhythm. The Circadian Rhythm or sleep/wake cycle is the brain’s internal clock that regulates alertness and sleepiness on a 24 hours cycle. During this period, my brain sends signals to my body as it is exposed to light (morning) and darkness (evening) prompting me to either wake up or fall asleep.

Studies show that sleeping is composed of a series of 90-minute cycles, during which time, my brain moves from deep, rapid-eye movement (Non-REM) sleep to rapid eye movement (REM) sleep. The ratio of REM and Non-REM occurs in the early part of the night, (between 10:00 pm and 3 am.) Every hour I sleep before midnight, is worth two to four hours more sleep after midnight. Non-REM ( 10:00pm to 3:00am) sleep is deeper and more restorative than lighter, dream-infused REM sleep (after 3 am) For example, if I go to bed at 3 am, my sleep pattern will tilt toward lighter REM sleep. At that reduced level of deep restorative sleep, I will most likely wake up groggy and befuddled.

What are the best conditions for sleep?

My major “sleep stealers” include:

• Noise (radio, television, etc.)
• Light
• Too much or too little ventilation
• Worry and anxiety
•  Lack of adequate exercise
•  Late night eating

To ensure I get a good night's rest: 

• I need to establish a regular sleep schedule. 
• I need to practice going to bed at the same time each evening and wake up at the same time each morning. 
• Personally, I “program” my mind for sleep each night, by mentally counting the hours I need before waking up. Then, I make a mental picture of the things I need to accomplish the next day. This helps me create a mindset that will charge me to be ready and willing to get up and get going the next day. 
• For adequate rest, I need to keep my body in peak condition (reduce physical, mental and emotional trauma). This will include taking appropriate breaks or short naps during the day and engaging in regular exercise, ideally 20-30 minutes of activity morning and evening. This helps relax my mind from the daily stresses that occur, calm my nerves, and relax my muscles; all of which will help induce restful sleep.

How will too much sleep affect my productivity?

Too much sleep will have an adverse effect on my productivity in many ways:         

• Absenteeism due to time off for illness
• Slow reaction time (increases the likelihood of motor vehicle and workplace accidents)
•  Low focus and attention
•   Less cognitive performance
•   Reduced creativity when required (the ability to think “outside the box”) 
•   Lack of interest and motivation
•   Depression and mood swings
•   Increase in migraine and tension headaches
•   Less accuracy and speed
•   Reduced problem solving skills

Performing at peak levels is important for my health, well-being, longevity and productivity. Anything that interferes with my ability to earn a living and enrich my quality of life and productivity at work, whether self-employed or employed by an organization, will negatively impact on my earning potential and ability for advancement in my career or vocation. 

In a Harvard Study, it was found that absenteeism costs employers 7-8 days’ worth of productivity per year. Absenteeism due to illness, lack of motivation, creativity, and workplace conflicts will significantly reduce my earning potential and rob me of opportunities for upward mobility, career advancements and interest in additional education and training. These all determine how I am viewed by my employer or clients and will affect the level of trust and confidence they are willing to invest in me.

Reduced energy levels due to too much sleep will wreak havoc on my productivity levels. Lethargy, depression, lack of interest and boredom will be evident in my work performance and my interpersonal skills: (how well I operate in a team environment, and my ability to reduce or diffuse work-related conflicts.) These factors determine my moods, concentration, problem solving and decision-making, and reading comprehension (my ability to understand and follow instructions and think critically.)  

“Early to bed, and early to rise makes a man healthy, wealthy, and wise.” (Benjamin Franklin)