Ms. Clark has a solid appreciation for hard science and likes to share interesting things she learns in the course of her research.
Reasons Why People Do Not Get Enough Sleep
Anyone who has ever spent a restless night trying unsuccessfully to sleep knows how lousy it feels to have to get up the next morning and go to work tired from having little or no sleep at all.
There are many reasons, both psychological and biological, why a person may not be able to get the sleep they need. Then there are the workaholics who simply over schedule their lives, sometimes out of necessity and sometimes because they have a compulsion to work so long as there is work to do.
When a person has financial problems, children, and more obligations than one person can manage, it can be hard to unwind or relax. While some people have difficulty relaxing, other people are simply not good at balancing work and other activities.
Sufficient Sleep Helps Keep You Smart & Healthy
Signs That a Person Is Not Getting Enough Sleep
It turns out that lack of sleep is often the cause of some of the problems so many people must deal with everyday. After drinking some coffee or having a caffeinated soft drink most people probably think they have their tiredness under control, but they are experiencing a false sense of security.
Here are 6 things you probably never thought were sleep related that can in fact be caused by not getting enough sleep according to the Huffington Post; HuffPost Healthy Living:
* People who do not get enough sleep are often forgetful and have difficulty focusing. Not being alert, inability to concentrate, having difficulty learning, and getting easily confused are among many cognitive issues people suffer when they get too little “dream time.” Not being alert and able to think clearly can cause serious and embarrassing mistakes at work and elsewhere as well as accidents of all kinds. Some researchers have said that being deficient in sleep is as bad as being drunk.
* Being hungry even though you did not skip breakfast and may even have eaten recently can be caused by not enough sleep. Research shows that lack of sufficient sleep causes higher production of the hormone ghrelin, which triggers hunger.
* You catch a cold and it hits you much harder than the people around you who have the same cold, plus it lingers on and on and you cannot seem to shake it. HuffPost Healthy Living reports that without sufficient sleep you are 3 times more likely to catch a cold or the flu, according to a 2009 study.
* You cry more easily over anything negative. According to HuffPost Healthy Living, a study reported in 2007 found that brains that had not received enough sleep were 60% more likely to react to unpleasant or disturbing images and words -- things one would normally control their emotions over.
* You become a klutz overnight. Clete Kushida, M.D., Ph,D., director of Stanford University Center for Human Sleep Research stated in Prevention magazine that people who have gotten insufficient sleep “have slower and less precise motor skills.”
* Last, but not least, a lack of sleep can seriously decrease a person’s sex drive while increasing the hormone cortisol in a person’s system. Cortisol is known as the stress hormone. There has been discussion of stress in the media of late that suggests there are different kinds of stress, both good and bad. Here I am referring to bad stress.
Get Enough Sleep & Protect Your Heart's Health
Lack of Sleep Affects Your Health Long Term
Health.Com reports that “the body repairs damaged tissue, produces crucial hormones, and strengthens memories—a process called consolidation, which helps you perform a new skill better after sleeping than you would if you spent an equivalent amount of time awake.” The concept of stabilizing new information and learning new things more easily when you include sufficient sleep is also discussed in my hub, “Biphasic Sleep – Makes You Smarter!” You can access this article from my profile page, and you can access my profile page by clicking on my name in the comments section below.
People who get fewer than 7 hours of sleep in 24 and who fail to get enough of the deepest stages of sleep are at 5 times higher risk for stroke and heart attack. That’s worth giving some serious thought.
Regularly getting enough quality sleep does so much to improve your health and keep you healthy that it should be a major point on your list of things that you do for yourself. The things you do to keep yourself healthy not only benefit you, but also the people who love you.
Ann Harding for Health.com also writes, “Sleep is crucial for good health. It helps memory and mood, keeps you trim, strengthens your immune system, fights inflammation, and keeps your heart and blood vessels in tip-top shape.”
‘"When you're sleeping you're regulating hormone levels, you're regulating insulin levels, your blood pressure is being kept under control, there are a lot of things going on, and if you're not getting enough sleep you're throwing these things out of whack,"’ says Shelby Freedman Harris, PsyD, director of behavioral sleep medicine at Montefiore Medical Center’s Sleep-Wake Disorders Center in New York City.”
How Much Sleep Do Sleep Experts Recommend?
Seven to nine hours of sleep out of every twenty-four hours is the recommended amount of sleep everyone should get to be healthy and well rested.
Sleep Chart from SleepFoundation.Org
Developing Good Sleep Habits Is Essential
The encouragement of regular sleep is known as ‘sleep hygiene.’ Here is a list of sleep hygiene habits that can help you improve your sleep.
National Sleep Foundation recommendations:
Go to bed at the same time each night and rise at the same time each morning.
Make sure your bedroom is a quiet, dark, relaxing environment, neither too hot nor too cold.
Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
Physical activity may help promote sleep, but not within a few hours of bedtime.
It is usually best not to shower just before bed, although some people find a warm bath relaxing.
Suggestions To Help You Get To Sleep
Avoid large meals before bedtime, and especially avoid eating foods that you know will give you heartburn or acid reflux. Very often just the act of overeating, regardless of what food it is, will cause acid reflux. I personally recommend that you not eat during the last 2 hours before bedtime, especially high fat foods. If you frequently suffer from acid reflux or indigestion, you may want to make it 3 hours.
Avoid watching programs that you find upsetting on television within the last 2 hours before bedtime. Also, avoid talking on the phone, reading email, or chatting online with people who tend to upset you
Develop a bedtime routine. It need not be complicated and should not be more than 10 to 20 minutes or so. Research has proven that going through the same motions every time just before sleep time helps the body and mind prepare for sleep.
Sit in your favorite easy chair and read a few verses from a favorite poem, from the Bible, or just look at some pretty nature pictures. Things that will not upset you, but that will give you a sense of calm and security. Brush your teeth, take down your hair, put on your pajamas or whatever you like to sleep in, turn back your bedcovers, fluff your pillow, etc. Simple things that do not have to take a lot of time, but that tell your body and mind that it is again time to relax and put the concerns of the conscious world out of your mind for a while and sleep.
If your hungry at bedtime, Dr. Oz has recommended drizzling some olive oil over a couple of slices of wheat bread and eating that. It should be just enough to rid you of feeling hungry so that you can get to sleep and stay that way.
For more tips on getting a better sleep, access the articles in the reference section below.
More from Au Fait and Friends on Sleep
- Why Can't I Sleep? What Is Normal Sleep? Segmented Sleep Patterns
Your natural circadian rhythm may be waking you up. Exploring segmented, or biphasic sleep, and why some scientists and psychiatrists believe it is the natural sleep pattern for humans.
- Biphasic Sleep -- Makes You Smarter!
Why Biphasic or segmented sleep is better for us, and how it benefits our health and our cognitive abilities.
- Polyphasic Sleep: You Could Add 6 Hours of Awake Time To Your Day!
Polyphasic sleep patterns or schedules, how they work. Steve Pavlina's experience with polyphasic sleep.
More About Sleep and Sleep Patterns
A while back I wrote several articles on sleep referring to how we sleep and how the way we sleep has changed drastically in modern times since the light bulb was invented. For centuries people slept in segments, but since we have been able to light up the night we have been trying to force ourselves to adopt unnatural sleep patterns. I think these unnatural sleep patterns contribute to bad stress and make it even more difficult to get to sleep and to obtain sufficient sleep.
It is possible that trying to force ourselves to sleep in unnatural sleep patterns is the biggest part of the problem when it comes to insomnia or inability to sleep even when we are dead tired. Some people have been able to resolve their sleep problems simply by going to a biphasic sleep pattern. You can find links to my other articles on the subject of sleep on my profile page.
If you are a person who has experienced trouble sleeping, please share any solutions that have helped you in the comments section below. What has helped you may help someone else.
More About Things That Can Make You Fat
- Things (Besides Food) That Can Make You Fat -- Being Overweight May Not Be Your Fault!
There are lots of things that cause people to be overweight or obese. Things that are not their fault or easily controlled. Find out what they are and why being fat is not your fault.
- Foods That Help You Sleep
Everybody needs a good long sleep to restart their body and feel rested. Here are some foods that can help you sleep better.
Tips for getting to sleep and sleeping better
Health advantages of a good night’s sleep
Centers for Disease Control and Prevention (CDC) Table For How much Sleep a Person Should Get Nightly
C E Clark (author) from North Texas on March 20, 2020:
Peggy Woods, thank you for commenting on this article and sharing your thoughts. There has been more research in recent years that prove how important getting enough sleep really is. Seems like a lot of people used to think sleep was a luxury, especially getting enough sleep. Turns out it's one of the most important things in order to stay healthy.
Yes, the Coronavirus is very nasty and I hope you will avoid going out for a while. Have your groceries delivered so you will be exposed as little as possible and settle in for some serious movie watching or something that won't bring you in contact with this horrible virus. Catch up on your sleep. ;) Stay well.
Peggy Woods from Houston, Texas on March 12, 2020:
Doctors, at least the one we go to, seem to be stressing this more than in the past. Getting enough sleep is a good part of staying healthy. We need all the help we can get in that department right now with the coronavirus spreading all across our country.
C E Clark (author) from North Texas on January 30, 2016:
Nadine May, thank you for sharing your thoughts on this article! Good to see you again and hope all is well with you. Yes, a lack of sleep causes all sorts of problems and so does too much sleep. Everything can be so complicated! Take care . . .
Nadine May from Cape Town, Western Cape, South Africa on January 26, 2016:
Interesting I have never heard that lack of sleep can result in weight gain! For years I have a regular pattern. I go to bed around midnight and read first before I fall asleep. I hate having any gadgets in my bedroom, but my husband has. I usually wake up between 7 or 8, but when I go to bed say around 11, I wake up around 5 to 6 to early so then I read in bed and often fall asleep for a short period. Only lately for the last 5 years have I add a few kilos, so your headline drew me.
C E Clark (author) from North Texas on January 25, 2016:
Paula (fpherj48), glad you like the dog. :) Happy New Year to you too!!
Suzie from Carson City on January 20, 2016:
I see 3 years ago that I commented on the dog! That really is a classic picture! It cracked me up again. That silly dog reminds me of myself actually. When I'm tired, I can sleep anywhere , on anything & in any position! Wishing you a "Happy New Year," Au fait! Paula
Shyron E Shenko from Texas on January 20, 2016:
Au fait, I am back to re-read this, as I never seem to get sleepy, going to bed at 2am, I wake by 6 or 7 am. (except for last night, I went to bed by 11:30 and I was up at 4 am) and tonight will be hard to stay awake past 12am.
Blessings and Hugs my dear friend
C E Clark (author) from North Texas on June 16, 2015:
Peachpurple, thank you for stopping in. Don't worry, it won't be much longer and your son will want to sleep all the time, especially in the morning.
peachy from Home Sweet Home on June 16, 2015:
thanks, i told my boy he needs ten hrs of sleep but he argued with me. He is 8 yrs old
C E Clark (author) from North Texas on March 28, 2015:
Peggy W, thank you for sharing this hub! Yes, and we're getting a little taste of what's ahead today and the next few days here in North Texas. Just getting revved up. Be sure to list your website on your profile page so we can all have a look at it, and then be sure to write about your experience so we can all learn from that too.
Peggy Woods from Houston, Texas on March 26, 2015:
I have been burning the candle at both ends of late because I am in the learning process of how to develop my own website. Much to learn! Thought that I would give this good hub of yours another share. Enjoy the cooler weather! We both know what lies ahead!
C E Clark (author) from North Texas on March 10, 2015:
Aesta1, thank you for reading and commenting on this article! I think for people not in the habit of showering before bed will find a shower exhilarating rather than restful. However, if it is your habit to shower before bed, then it's part of your routine and skipping any part of your routine, or even doing things out of order, might well have the opposite affect as usual because your mind will not rest thinking something has been left undone.
Mary Norton from Ontario, Canada on March 08, 2015:
I never thought lack of sleep makes you fat. I know I am not in good shape when I lack sleep. You recommended not to shower before bed but my experience is the opposite. If I don't take a shower before bed, I won't be able to sleep.
C E Clark (author) from North Texas on December 22, 2014:
DeborahDian, thank you for sharing your thoughts and for sharing this article too! Not enough sleep eventually causes all kinds of health problems, and before that are memory and judgment problems and even trouble with one's reflexes. I've read that some scientists even believe it's worse to drive sleepy than to drive drunk!
stella vadakin from 3460NW 50 St Bell, Fl32619 on December 19, 2014:
Thanks I'll read the next one tonight when I can't sleep. I am doing better or maybe its finally going to pass.
C E Clark (author) from North Texas on December 19, 2014:
Ladyguitarpicker, thank you for reading this article and sharing your personal issues with sleep. I would recommend to you also, as I have Brigitte above, that you read my article titled "Is It Insomnia, or Just Your Body Trying to Act Naturally? Segmented Sleep Patterns." I think you will see that your current sleep habits are natural and normal and knowing that may help remove any stress you may have about maintaining a biphasic sleep pattern. I have gone through similar things to what you described in your comment and so I can definitely sympathize. Glad things are better for you now. Hope you are enjoying the holiday season!
C E Clark (author) from North Texas on December 18, 2014:
Brigitte Thompson, thank you for taking time out of your busy day to read this article and share your experience and frustration over this issue with me and my readers! I hope you will succeed in getting some regular sleep. You might like to have a look at my article: "Is It Insomnia, or Just Your Body Trying to Act Naturally? Segmented Sleep Patterns." I wrote the article about segmented sleep patterns because I hoped it would help people realize that their bodies are trying to act naturally and that knowing that might lower the stress levels and frustrations so many people experience. I have my own problems with sleep, but it helps to me to know it is our culture that is to blame more than anything else. I can then work around the culture and to some extent control how much it affects me and my sleep patterns.
C E Clark (author) from North Texas on December 16, 2014:
Pstraubie48, thank you for stopping by and taking time to comment! Yes, somehow we all survive those youthful years when we live on very little sleep.
C E Clark (author) from North Texas on December 12, 2014:
Peggy W, thank you for sharing this article! Indeed, lack of sleep is the cause of many woes, both health related and otherwise. I'm told driving tired is worse than driving drunk.
Yes, this year is nearly gone. Hard to believe Christmas is less than 2 weeks away and just a few days later it will be 2015 . . .
Deborah Carr from Orange County, California on December 12, 2014:
There are so many health issues that can be connected to a lack of sleep, including certain types of temporary psychosis and dementia. Americans have a bad reputation for trying to get by on too little sleep. Perhaps we all need to look at our sleeping habits more carefully. I have shared this with others. Important information.
stella vadakin from 3460NW 50 St Bell, Fl32619 on December 12, 2014:
Hi, first I want to tell you I love the picture of the dog. I liked your Hub and found it to be interesting to me. I have had a sleep problem for the last couple of years. I am doing better now. I have a cpap machine. It has worked wonderful in that it does not take hours to fall asleep. I only sleep about 3 hrs get up read or use the computer for an hour and go back to bed for another 2 to 3 hours. This is heaven I use to stay up for 24 hrs and then crash for a day. Thanks for a great hub. Stella
Brigitte Thompson from Austin, TX on December 12, 2014:
You are so right. As a single mom I had to work long hours and in some cases two jobs to take care of my children. Over time-- That turned into becoming a workaholic. As I grew in my successes, I found that I could not stop working and with the age of the internet, contributed to allowing me to work longer and longer hours -- I continued down this path of more work and less sleep. I noticed gaining more and more weight and I am not a snacker. Why am I gaining weight? Is it diet? Is it Stress? Is it lack of exercise? While all those things do contribute to weight gain -- I started eating healthier, I managed to workout 20 minutes day, I even found time to relax and destress. But nothing worked. I have read several articles about getting enough sleep and the importance of healing your body while at rest. When I do finally hop into bed--my brain will not shut down, and a hundred things start rattling around on things I need to be doing. Aruggh... so I started writing down my list of things to do and I keep a note pad on my nightstand, I purchased a white noise machine and I started setting an alarm on my smart phone to remind me to stop working and go to bed !!! lol Thanks for sharing this well written Hub. I will focus on its content as I work on "training" myself to fall asleep.
Patricia Scott from North Central Florida on December 11, 2014:
You covered this topic so well, Au fait. It is a slippery slope we travel when we deny our weary bones and brains the rest it needs.
How did I ever survive college? Up half the night, night after night...O my.
Angels are on the way to you ps
Peggy Woods from Houston, Texas on December 11, 2014:
With the holidays and New Year fast approaching, I will bet that there are many people not getting a good night's sleep by trying to do too much during waking hours. Reading this may give them pause for thought about the importance of getting the right amount of sleep. Sharing once again. Hope you are enjoying this last month of December.
C E Clark (author) from North Texas on June 24, 2014:
Lady_E, thank you for reading and commenting. Glad you enjoyed!
Elena from London, UK on June 22, 2014:
Wow... this is extremely useful to read.
Brilliant health hub.
C E Clark (author) from North Texas on April 20, 2014:
Thank you Peggy W for pinning this article and for your high praise. I don't get enough sleep during the week either and by the end of the week I'm shattered. Hope you're getting more sleep than me . . .
Peggy Woods from Houston, Texas on April 17, 2014:
Already pinned to my Health related board and will now add this to the Awesome Hubpages board. I need to get more sleep! :)) Excellent article.
C E Clark (author) from North Texas on March 21, 2014:
Thank you Deborah-Diane for stopping by. Not getting enough sleep is a big problem for a lot of people in this country for sure.
Deborah-Diane from Orange County, California on March 17, 2014:
This is such an important topic, because so many people have trouble getting enough sleep. If they can't sleep and they are gaining weight, they can get themselves into a vicious cycle.
C E Clark (author) from North Texas on February 23, 2014:
Thank you for stopping by Clyde. I hope you don't have nightmares imagining that in addition to not being able to sleep you are also gaining weight, although that is a real possibility. Other people who have difficulty sleeping have recommended to me (I have had a murderous time trying to sleep the last few weeks) taking a Tylenol an hour or so before bedtime. I haven't tried it, but it may be worth a try. If it works it would be a God send.
Clyde on February 20, 2014:
I thought about this hub when I could not sleep last night.
thought I would tell you that.
C E Clark (author) from North Texas on December 22, 2013:
Thank you Peggy W, for pinning this article! Yes, getting enough sleep can make a difference in what the scale says after Christmas . . . Merry Christmas to you also!
Peggy Woods from Houston, Texas on December 19, 2013:
I'll bet many people this time of year especially are sleep deprived. I know that I am guilty! Going to pin this to my Do you know this? board. Merry Christmas! Only 6 days away!
C E Clark (author) from North Texas on December 11, 2013:
Thank you Deborah-Diane for commenting and sharing this article. Getting enough rest as well as a healthful diet and reasonable exercise are so important in maintaining one's health. It's worth it just to feel good instead of being tired and headachy and all the negative things that accompany an unhealthy lifestyle.
Deborah-Diane from Orange County, California on December 08, 2013:
Every New Year's, millions of people go on a diet in the hope of losing weight. Many of them, however, will continue to go without adequate sleep, which makes weight loss almost impossible. I'm happy to pass this article along to my followers, again, as a reminder that we need to get enough sleep if we want to stay healthy!
C E Clark (author) from North Texas on October 18, 2013:
Thank you Shyron, for coming back to review this article. I have given up ever getting enough sleep again, though breaking it into segments helps some.
Trying to keep a regular sleep schedule is a problem for me. The last few days I've been asleep by 8 PM or so, and then getting up in the wee hours before I have to get ready for work and coming here to answer comments. I'm trying to stick to that schedule even though I don't have to go to work in the morning.
Hope everything's well at your house and will talk soon.
C E Clark (author) from North Texas on September 28, 2013:
DDE, thank you for reading, voting on, and commenting on this hub! You are always appreciated.
Shyron E Shenko from Texas on September 27, 2013:
My lack of sleep or sleeping to much, tells me I need to re-read this.
I hope that you are getting enough sleep Au fait. I will talk to you soon, my friend.
Devika Primić from Dubrovnik, Croatia on September 27, 2013:
Sleep is so important for ones health and if ignored it can be a problem which many individuals don't take seriously, a well thought of hub and you always write informative hubs. Thanks for this hub. Voted up and useful
C E Clark (author) from North Texas on September 22, 2013:
Thank you moonlake, for 'Scooping' this article! I have noted you 'Scoop-it' with different hubs and I have never heard of 'Scoop-it' before you brought it to my attention. I still don't know anything about it and I'm betting a lot of other people don't either. I suggest you write a hub all about it so we will all know what it is and what it's benefits are . . . :)
moonlake from America on September 21, 2013:
Came back for another look will post on Scoop-it.
C E Clark (author) from North Texas on September 02, 2013:
Thank you Peggy W for sharing and tweeting this article! I am always short of sleep. Always.
Peggy Woods from Houston, Texas on August 27, 2013:
Sharing this good article again and will also tweet it. I could certainly have used more sleep last night!
C E Clark (author) from North Texas on August 23, 2013:
Thank you mbwalz, for reading and sharing your experience on this subject. I agree that many children and teenagers are overbooked nowadays. The school district here where I live doesn't start high school until 9 AM, so the kids get a little longer to sleep if they get to bed at a reasonable time to begin with. Agree that most people in our society (including me) do not get nearly enough sleep. Thank you for sharing this article!
C E Clark (author) from North Texas on August 22, 2013:
Thank you Paul Kuehn for reading, sharing your experience with this subject, tweeting, and sharing this article on FB and with followers!
Scientists have said that driving when a person is dog tired is just as bad as driving drunk. Operating equipment is the same deal. I know I feel horrible when I'm tired. Agree that getting older makes it harder to function when tired.
MaryBeth Walz from Maine on August 22, 2013:
Excellent article. My girls and I have a chronic health issue that makes us tired. Way before I even knew I had it, I was a sleeper and napper. My husband had to learn to let me nap or I would just be a bear! LOL
One of my greatest concerns with today's culture for kids is that they are over booked and don't get enough sleep, nor do they have regular sleep routines. And just when they need a lot, teens are forced into an abnormal circadian rhythm - getting up for early school starts and then lots of activities, homework, and then socializing on-line. I don't thing those activities are a problem, just the forced timing of them.
I do Reiki and during a session, it puts the client into that restorative place like sleep does (meditation does the same) so the body can calm down and repair and heal. But enough sleep with consistency would go a long way to help calm and heal our population!
Thanks for this important article. Oh, and awesome graphic - very funny!! Sharing!!
Paul Richard Kuehn from Udorn City, Thailand on August 21, 2013:
This is once again an awesome, well-researched hub which I found very interesting and useful. I never really gave much thought to the idea of people getting fat from lack of sleep. I thought it was just the opposite. Since I have been getting older, I have discovered that I need more sleep to function well during the day. Up until the age of 45 or 50, I could function with as little as 5-6 hours of sleep per night. Now that I'm well into my 60s, I need at least 8 hours and feel great with 9. The hardest time for me sleeping was when I was in the military working rotating shifts. I remember working a rotating eve watch, day watch, and mid watch with 56 hours off for a period of 5 months which wasn't fun. Voted up and sharing with followers and on Facebook. Also Pinning and Tweeting.
C E Clark (author) from North Texas on May 18, 2013:
Thank you Peggy W for pinning this hub! Glad you like the photo. ;)
Peggy Woods from Houston, Texas on May 10, 2013:
Hi Au fait,
I have already shared this great article but will now pin it to my Health related subjects board. Cute photo at the top!
C E Clark (author) from North Texas on April 19, 2013:
Careermommy, thank you for reading and commenting on this hub. Do hope you will spend some time with your children unwinding every day and getting to sleep with a calm mind so that you will all feel rested afterward.
C E Clark (author) from North Texas on April 17, 2013:
JayeWisdon, thank you for reading and commenting on this hub. I hope you found some worthwhile info here. I, too, am a night owl, but I must be up at 4:30 AM and at work by 6 AM just the same. I'm so glad you can get the sleep you need now. It's horrible to go to work and be wore out even before the day begins.
C E Clark (author) from North Texas on April 15, 2013:
Thank you for reading and commenting, voting on and sharing this hub! I'm like you when it comes to sleep. It seems like I get a good/fair sleep about every 3 nights or so, and I can sleep like a log during the day too! Trouble is I have to go to work and that is very inconvenient to my sleep. ;)
C E Clark (author) from North Texas on April 13, 2013:
Thank you seanorjohn for reading and commenting and also for voting on this article. I used to think less sleep would help lose weight too, but as it turns out sleep has many purposes besides repairing the body and helping to maintain one's sanity (assuming it ever existed). ;)
Tirralan Watkins from Los Angeles, CA on April 07, 2013:
Au fait, this is really helpful. I don't get enough sleep and know that I need to. I was also wondering how much sleep my kids should get so your sleep chart was very helpful. Thank you for sharing this hub.
Jaye Denman from Deep South, USA on April 07, 2013:
I must have missed this the first time around. Glad to have another chance, as it's an excellent hub with very important information.
Although I'm a night owl, I'm also retired from my "real" career, so if I stay up late, I can sleep in most mornings to ensure I get at least 7--sometimes 8--hours of sleep. Even my dog likes to sleep in, so she's not worrying me to get up early. Ha-ha.
I worked so many years with a sleep deficit because I had insomnia--probably because of a stressful job, but still had to jump out of bed when the alarm clock rang early, that it's a pleasure to now get ample sleep (for the past eight years). I hope it's helping me!
seanorjohn on April 07, 2013:
Brilliant article. This really surprised me as I would have thought lesss sleeep would have the opposite effect. Voted up and interesting
moonlake from America on April 07, 2013:
I try to get enough sleep but there are nights when I see the sun come up. Once the sun is up I fall asleep like a baby. Interesting hub voted up and shared. I always know when I haven't slept enough the old sofa calls me to lay down and relax.
C E Clark (author) from North Texas on March 30, 2013:
Thank you Deborah-Diane for commenting on this hub! Naps are good! ;)
Deborah-Diane from Orange County, California on March 26, 2013:
Ahhh! Great information about the importance of getting enough sleep. After reading this, I think I will take a nap! :)
C E Clark (author) from North Texas on March 10, 2013:
Thank you rasta1 for reading and commenting on this hub. When one sleeps isn't so important as getting enough sleep, as this hub pointed out.
Marvin Parke from Jamaica on March 05, 2013:
Very interesting article. I try to sleep during the night in order to boost energy levels in the day.
C E Clark (author) from North Texas on February 03, 2013:
Thank you vespawoolf, for reading and commenting on this hub, and for sharing your experience and solutions for sleep issues.
Vespa Woolf from Peru, South America on February 02, 2013:
There are some seriously bad side effects to not getting enough sleep! I'm happy to say that my husband and I sleep well and keep a regular bedtime routine as you suggest. At times during my life I've felt my sleep wasn't deep enough, so from time-to-time I take Melatonin for a while to correct my sleep pattern. This was a great, informative read. Thanks!
C E Clark (author) from North Texas on January 30, 2013:
Thank you for commenting Shyron. You may have to ignore your hunger pangs more often if you don't get enough sleep. Makes thinking clearly difficult too. Lots of disadvantages to not getting enough sleep, both physical and emotional, and mental disadvantages.
Shyron E Shenko from Texas on January 24, 2013:
I tried regulating my sleep schedule. Did not work, so I guess I will gain weight.
C E Clark (author) from North Texas on January 06, 2013:
Abdul, thank you for reading and commenting on this hub. I hope the information here will be helpful to you and that it will keep you in great shape and super smart!
Abdul on January 06, 2013:
Not Enough Sleep Can Make You Fat!
Dear Friend, i read this artcile, very infomative and i have learned lessons to sleep well, because i sleep only for 5 hours and i am getting fatter..i daily walking fr 1/2 hr..but also not coming down...thanks a lot
Abdul - Doha
C E Clark (author) from North Texas on December 25, 2012:
Thank you Peggy W for reading, commenting, and sharing this hub! I did think the affects of not getting enough sleep were both interesting and amazing, which is what inspired me to write this hub. Who knew that lack of sleep could make you hungry?
C E Clark (author) from North Texas on December 23, 2012:
jamesball, thank you for stopping by! Glad you enjoyed.
James Bali from London on December 22, 2012:
very interesting; thanks for sharing!
Peggy Woods from Houston, Texas on December 22, 2012:
This is an excellent article regarding the actual NEED for good restful sleep each night...and enough of it. Some people seem to get along on less, but they may be paying the price with some of these side effects that might take years off of their lives, or certainly affect it adversely like having heart attacks and strokes. Up, useful, interesting and will share.
C E Clark (author) from North Texas on December 18, 2012:
Thank you Shyron for stopping by and sharing your experience. I just might write about that subject you suggested one of these days.
Shyron E Shenko from Texas on December 16, 2012:
This is a great hub for people like me. I think I get enough sleep, but I do have some of the symptoms you describe.
You could write more about sleep deprivation, a very interesting subject.
C E Clark (author) from North Texas on December 16, 2012:
Thank you for stopping by DDE. There is a list of symptoms people suffer when they're not getting enough sleep posted in this hub. I found some of them surprising and that's what inspired me to write this hub.
C E Clark (author) from North Texas on December 15, 2012:
Thanks for stopping by Shyron!
Shyron E Shenko from Texas on December 11, 2012:
Thanks Au fait, I will try to get more sleep.
Devika Primić from Dubrovnik, Croatia on December 11, 2012:
It is very important for one to have enough sleep, lack of sleep keeps the individual tired, and restless, and off course moody. These tips should be considered.
C E Clark (author) from North Texas on November 09, 2012:
Not sleeping increases the hormone that makes you feel hungry, which in turn causes a lot of people to eat more of what is often unhealthy quick foods. So you may not lose weight sleeping, but may very well gain weight, an lots of it, by not sleeping.
Thanks for your comments Shyron!
Shyron E Shenko from Texas on November 06, 2012:
If we could lose weight by sleeping, I would be skinny.
C E Clark (author) from North Texas on November 06, 2012:
Thank you fpherj48 for reading and commenting and voting, etc., I enjoy your sense of humor. Yes, I have given people an excuse for being fat and stupid if that is their choice, but if they happen to be that way and don't know why, I've also given them a solution -- I hope -- so that they don't have to stay that way. Wouldn't it be fantastic if instead of exercise and starving, one could lose weight by simply sleeping late a few days a week? ;)
C E Clark (author) from North Texas on November 04, 2012:
Thank you for reading and commenting, tillsontitan. I often have the racing mind problem myself. Yes, you can blame excess weight on not getting enough sleep as well as on too much stress -- and the two often go hand in hand and feed on each other.
Do your best to train yourself to leave your worries and concerns outside the bedroom door, just as you leave your personal problems at home and your work issues at work. Try to think of something that relaxes you -- or bores you -- when your head touches the pillow. Also, some quiet, soothing music in the bedroom might help too.
C E Clark (author) from North Texas on November 04, 2012:
Deepak Chaturvedi, thank you for reading and commenting on this hub!
C E Clark (author) from North Texas on November 03, 2012:
Thanks for your support, Shyron!
Suzie from Carson City on November 03, 2012:
You write really great hubs....."Sleep" seems to be a popular subject. I LOVE the dog! I have felt like him often!.....Now look at what you've gone and done, Au fait......you've given "fat, stupid" people an excuse for being fat and stupid!!! "I just don't get enough sleep!" (kidding...really) LOL......I truly enjoyed your hub....UP+++
Mary Craig from New York on November 03, 2012:
Your hubs are always chock full of statistics and references. You definitely do your research Au Fait! So I can blame my weight gain on not getting enough sleep....I like that idea ;) I'm like sgbrown. When I get in bed my mind starts racing. Maybe I'll have to amp up my routine!
Voted up, useful, interesting and shared.
C E Clark (author) from North Texas on November 02, 2012:
Thank you for your comments sgbrown! I hope you will take note of the symptoms of not enough sleep too, so that if you experience them you'll know you need a few more Z's. ;)
Deepak Chaturvedi from New Delhi, India on November 01, 2012:
Your article is an eye opener for us.Good work thanks to share.
Shyron E Shenko from Texas on November 01, 2012:
I am back to refresh before bedtime. Reading makes me sleepy.
Sheila Brown from Southern Oklahoma on November 01, 2012:
I have tried to create a routine, which does seem to help. It usually takes me 1-2 hours to go to sleep after I have gone to bed. I just can't turn off my brain. I will definitely try some of your suggestions. Voting up++ and sharing! :)
C E Clark (author) from North Texas on October 28, 2012:
Thank you Shyron! I hope this hub helps a lot of people to resolve different problems they probably didn't even know were connected to lack of sleep.
C E Clark (author) from North Texas on October 27, 2012:
Om Paramapoonya, thank you for your comments and high rating! I hope this hub will help solve some of the problems some people may be experiencing as a result of sleep deprivation.
Shyron E Shenko from Texas on October 26, 2012:
I learn more every time I read your hubs.
Om Paramapoonya on October 25, 2012:
Great hub! I think the majority of us, modern citizens, are sleep-deprived. (Perhaps that's why Starbucks has been doing so well!) Thanks for reminding us how important sleep is to our overall health. I like your tips on how to get to sleep as well. Rated way up!
C E Clark (author) from North Texas on October 22, 2012:
Thank you bdegiulio, for reading, commenting, and sharing, etc.!
I recommend you read my other hubs on sleep -- "Is It Insomnia," etc. and "Biphasic Sleep." They may be the answer to staying asleep. I usually sleep for only 3, sometimes 4 hours at a time. Now that I know that's normal, it's easier for me to work with it.
C E Clark (author) from North Texas on October 22, 2012:
Sometimes memory issues have causes other than lack of sleep, but it's nice to know that a lot of people's ability to learn, comprehend, remember, etc., can be addressed with more sleep. Thank you for reading and commenting on my hub, Shyron!
C E Clark (author) from North Texas on October 21, 2012:
Thank you pinkchic for reading and commenting on my hub! Hope you catch up on your sleep soon.
Bill De Giulio from Massachusetts on October 21, 2012:
Great advice and suggestions. My problem is not falling asleep but staying asleep. It seems that my body wants to wake up after 5 to 6 hours or so. I always feel like I could have used that extra hour but my body just doesn't allow it.
Great job, VU, etc... sharing.
C E Clark (author) from North Texas on October 20, 2012:
Thank you joanveronica, for reading and commenting on my hub! Agree that our hubs do indeed compliment each other well. You have a lot of great ideas on how to get to sleep. I hope my readers who have a problem with that will check our your hub.
Shyron E Shenko from Texas on October 20, 2012:
Another great hub. I could sleep 20 out of 24 if not disturbed or have other things to do, but alas I sleep about 7 regularly, even in the hospital, but that was because the nurses came in every 2 hours to check vitals.
As for helping my memory, I don't know about that.
Anyway I love your hub, voting you up and awesome!