Dreamland Woes: Conquer Sleep Deprivation By Jeanette LeBlanc, Ph.D. Tired and cranky? Haven't been getting enough sleep? After a busy day at work, you probably come home to what often entails a "second job" for most women. With work and family schedules, you may feel pulled in so many directions that you let something very important go...your sleep. Sleep deprivation is quite common in our fast-paced, high-stress society. Virtually everyone has experienced sleep problems at some point in their life. Surveys indicate that up to a third of the population reports sleep difficulties at any given time. Women report more difficulties with insomnia and both men and women report more problems with sleep as they age. When you don't get enough sleep, there are both physical and psychological ramifications. Your sense of well being is jeopardized, productivity decreases, and judgment is affected. Lack of sleep can interfere with your job, social, and family relationships, depending on whether it is chronic or temporary in nature. Temporary sleep loss decreases motivation, creativity, and task performance while long-term sleep loss diminishes concentration, reaction time, problem-solving skills, and attention span. Pat Criscito, President of Protype, Inc., shares her challenges of getting a good night's sleep. "I have clients in forty-two countries that are counting on me. I typically put in sixty hours a week, but when I'm under deadline for one of my books; I'll work twelve-hour days, seven days a week. Eight hours of sleep is what I know my body requires. If I don't get it, I'm not as creative or as focused as I need to be. I'm definitely looking for ways to make a good night's sleep a top priority." The Mystery of Sleep Exactly why do we need to spend almost a third of our lives sleeping? Although still something of a mystery, sleep research indicates that sleep is physically and psychologically rejuvenating, increases immunity, and positively affects the life span. In humans, our rest-activity cycle, or circadian rhythm is based on our 24-hour day, and the corresponding periods of light and darkness. This is why so many shift workers have to adjust to working at night and sleeping during the day. Creating a simulated night, with darkened rooms and lightproof curtains is often helpful. Most people experience 5 cycles of REM (rapid eye movement) and Non-REM sleep during a full night's sleep. REM sleep is the cycle in which we dream, which does occur even if you can't recall dreaming. If you deprive your body of its unique requirement for sleep, you will miss some of these essential cycles. The Dreaded Insomnia Most of us have had an occasional sleepless night before a big presentation or a rough night in the emergency room with a sick child. Yet, what do you do you do if every night is pure agony as you watch the clock tick until daybreak? In fact, the most commonly reported sleep disorder is insomnia, a difficulty in falling or staying asleep. Insomnia may vary from person to person. If you have difficulty falling asleep within thirty minutes of lying down, you may have Sleep-Onset Insomnia. However, Sleep Maintenance Insomnia, refers to either waking too early, or having trouble getting back to sleep. For chronic insomnia's, or other sleeping disorders such as sleep apnea, ask your doctor about going to a sleep clinic for a more precise diagnostic treatment plan. In addition, if you have had difficulty sleeping more than three times a week for several weeks, you may want to check with your doctor in order to rule out any other medical problems. Situational insomnia will typically go away when a major stressor is reduced or eliminated. Examples of such stressors are high-pressure projects, problems with your husband or boyfriend, major illness, or extra stresses at work or at home. Take care of your body by making a good night's rest a priority every night. If you occasionally lose sleep, your body can usually make up a certain amount of "sleep debt." However, if you are chronically sleep deprived, consider taking a closer look at your lifestyle and your priorities. Good quality sleep refreshes, rejuvenates, and sweeps you away for a nocturnal mini-vacation. Sleep tight! Also see: 9 Ways to get a Good Night's Sleep Jeanette LeBlanc, Ph.D., is a National Certified Counselor, freelance writer and a fun-loving Mom.