The gift of sleep: it's good for what ails you

Early to bed is a spiritual discipline. You may have said it yourself at some time, “I can get by with only 5-6 hours of sleep a night. It’s no problem.” And, like many of us, what you meant was that even though your workload (including studies and family needs in that category) led to late nights and early mornings, you found that you were still clear-headed enough to drive, to do your job, and maybe even maintain patience and good humor – probably while bolstering yourself with some amount of caffeine. But according to Dr. Archibald D. Hart, Ph.D., we are not “getting by” even though we think we are. Hart has lectured around the world about his three decades of study on the topic of sleep, and in 2010 he published the results of his extensive studies in a book entitled Sleep: It Does a Family Good. Why sleep? Why do we need sleep? Our bodies were made to have a "sleep cycle" and a "wake cycle." During the sleep cycle, energy is restored, and all of the cells in the body rejuvenate. Adrenal and other glands, muscles, and proteins, all rejuvenate. Hart says, “Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep rejuvenates us.” In children and young adults, there is a release of growth hormones as well. And during the deepest part of sleep, Hart writes, ...the brain processes information, like problems and new learning, and grows new connections accordingly. It synthesizes information learned through the waking hours. It saves newly learned information into long-term memory. Modern outlook Unfortunately, many of us have adopted the modern notion that sleep is expendable. There is just so much to do during the day to take care of our financial, family, emotional, and leisure needs (and desires) that jokes like “I’ll sleep when I’m dead” are often quipped. We brag about getting by, and we really do not think that we are causing any lasting damage. Add to that Proverbs 24:33-34, which says, " A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.” Thus, Hart says, “we tend to associate sleeping long with laziness” and with not being a good steward of our time. It sets the stage for viewing sleep as a necessity, but not a priority. But isn’t it likely that Proverbs is talking about excessive amounts of sleep that keep a person from doing his job at all? This passage seems to relate more to laziness than to speaking against getting a full night of rest. Hart says that, “God has designed sleep into us as a fundamental need, as fundamental as eating food and breathing air.” He might as well be quoting Psalm 127: 2, which says, "It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep." Based on polls which have been done during the past few decades by the National Sleep Foundation (NSF), about 70 million Americans (and likely Canadians as well) suffer from some sort of sleep disorder or sleep deprivation. Hart says, “Every year there are more than 30,000 deaths from car accidents linked to sleepiness, and more than three million disabling injuries from sleep-related accidents.” He adds that, “Sleep deficits have been implicated in many major public catastrophes, including the Exxon Valdez and the destruction of the space shuttle Challenger,” as well as the nuclear accidents at Chernobyl, Three Mile Island, and Peach Bottom. Hart explains that, “Our sleep loss can affect how we crouch, stoop, push or pull large objects, handle small objects, write with a pen, learn new things, remember old things, gain weight, and walk up stairs.” He adds that sleep-deprived people are more irritable and negative, less joyful, lighthearted and happy, and have more memory problems. They are at higher risks for accidents and divorce and “disordered social relationships” and show a dramatic reduction in creativity and productivity.  Hart says, “A major study reports that reduced sleep carries a greater mortality risk than smoking, high blood pressure and heart disease. Take a moment for that to sink in.” It makes sense: if you cannot cope as well, your stress level will increase, elevating your blood pressure, and disrupting your sleep even more. A 2006 article in The Institute of Medicine associates sleep loss with hypertension, diabetes, obesity, depression, heart attacks, and strokes. The Rev. John Piper says in When I Don’t Desire God, For me, adequate sleep is not just a matter of staying healthy. It’s a matter of staying in the ministry – I’m tempted to say it’s a matter of persevering as a Christian. I know it is irrational that my future should look so bleak when I get only four or five hours of sleep several nights in a row. But rational or irrational, that is a fact. And I must live within the limits of fact. Therefore we must watch the changes in our bodies. Damage to the family is noted when Hart points out that the whole family suffers when babies and small children don’t get enough sleep, but it also suffers when mother and father choose to stay up and read or watch a television show instead of getting the sleep that their bodies need.  Hart says that, “It’s well known that child sleeplessness can also lead to an increased risk of depression and anxiety in mothers, and a reciprocal loss of love feelings toward the child.” Sleeplessness with a newborn doesn’t last forever, but it can continue to plague children, especially those with learning disabilities, stress and ADHD. What can be done? Hart’s statistics suggest that everyone needs to be in bed for 9 hours in order to get 8 hours of sleep per night and he tells many stories about people whose lives improve when they move towards or attain this standard, or, don’t. Sometimes when an otherwise healthy-as-an-ox person dies at an early age, sleep deprivation has been found to be a contributing factor. So, if God has made our bodies a temple of the Holy Spirit, and instructed us to take care of them as best we can, and if it is true that we need sleep for our cells to rejuvenate and our brains to function well, then we might all examine our lives to see how we might improve in this area. Hart starts from the standpoint of a family that has bought into the modern notion, and gives a number of suggestions as to how we can improve our lives by sleeping more. When Hart first desired to change his pattern, I feared that taking more time to sleep would mean less time for my work…but I went ahead and took the plunge. My secretary rearranged my appointments to start later in the morning after I had spent the first few hours reaping the benefits of a good night’s sleep and then getting some writing done. It only took a few days to convince me of the two principles I have followed ever since. First, getting to bed earlier, and as a consequence getting more sleep, works wonders for my brain. Second, creative tasks are best accomplished earlier in the day, rather than later. He was amazed to discover that his efficiency and productivity increased. “The time I lost by adding more sleep time was more than compensated for by my being able to work and write more efficiently. I made far fewer mistakes. My ideas came more easily. I completed my tasks faster.” How to make changes Hart’s “Simple Sleep Test” asks whether you fall asleep within half an hour of going to bed, whether you can fall back asleep if disturbed, and whether you feel refreshed, not headachy, in the morning and not in need of a nap by noon. If you can't answer yes to those questions, then Hart suggests there is room for improvement, and offers some helpful hints. For the first week, add 15 minutes of sleep time to your normal sleep, either in the evening or the morning.  Even if you don’t get more sleep, you are training your body and brain to adapt to the new schedule.  “At the end of the week, evaluate your level of tiredness upon awakening, energy, efficiency, alertness, mental acuity, reduced daytime tiredness and your general feeling of well-being.” For the second week, add a second 15 minutes to your sleep. Evaluate. Do the same in the third week and so on until you have achieved 9 hours of bedtime, evaluating all along the way. As Hart says, “Now you will have a better idea of what amount of sleep your body and mind really need. If the benefits peaked at eight and a half hours, then stick with that for a while.” Hart’s main point is that “The family that sleeps well, lives well.” He knows that it will be difficult to get the entire family on board with sleeping more, but he presents the benefits that will result from doing so. It is imperative that parents step up to the plate and take control of their family’s sleeping habits. Our children are facing enormous increases in their general stimulation. They are forced to multitask in ways that undermine effective learning, and they generally have too much excitement in their lives. Hart encourages families to determine what their biggest challenges are. He lists stress, anxiety/worry, depression and caffeine as the top four “Sleep Killers.” He says that “Caffeine is a two-edged sword – it both overcomes and causes our sleeplessness.” If caffeine is necessary for your day, then it has become an addiction, and while it might help you function in your wake cycle, you are losing out on all the rejuvenation needed in your sleep cycle. Beyond 2 or 3 cups a day is discouraged by doctors, and don’t even get Hart started on the topic of energy drinks.  He also suggests ways to deal with overactive minds, arguments, and too-much-screen-time as well. Some good news Hart describes the various stages of sleep and includes some questionnaires to help readers figure themselves out. His suggested 9 hours includes not just the time you are zonked-out in REM sleep, but even when you are lying restfully and those “light sleep” times when you may think that you are actually still awake. One piece of good news was this: we sleep in cycles of about one and a half hours and our dream sleep comes at or near the end of each cycle. What this means is that if we remember waking up a few times during the night, that’s not a problem – as long as we go back to sleep, we still “get credit” for all of that sleep time. He also says that if we lose sleep during the night and take a nap later that also gives us credit for the 9 hours that are needed. He finds this particularly helpful when he travels overseas. He also describes how to build up one’s sleep bank ahead of time so that the jetlag won’t overwhelm. Conclusion The subtitle to Dr. Archibald D. Hart’s book is “How busy families can overcome sleep deprivation.” Once a problem has been identified, there are ways, even in our overly-busy lives, that we can work to fix the problem and improve on the overall health of ourselves, our families, and our communities. It seems that Hart has well described one of them. And Rev. John Piper has the best comments of all regarding our need for sleep: Sleep is a daily reminder from God that we are not God. “He who keeps Israel will neither slumber nor sleep” (Psalm 121:4). But Israel will. For we are not God. Once a day God sends us to bed like patients with a sickness. The sickness is a chronic tendency to think we are in control and that our work is indispensable. To cure us of this disease God turns us into helpless sacks of sand once a day. How humiliating to the self-made corporate executive that he has to give up all control and become as limp as a suckling infant every day. Sleep is a parable that God is God and we are mere men. God handles the world quite nicely while a hemisphere sleeps. Sleep is like a broken record that comes around with the same message every day: Man is not sovereign. Man is not sovereign. Man is not sovereign. Don’t let the lesson be lost on you. God wants to be trusted as the great worker who never tires and never sleeps. He is not nearly so impressed with our late nights and early mornings as he is with the peaceful trust that casts all anxieties on him and sleeps. Good night!...