Lack of sleep 'Epidemic' in Britain

For adults, getting eight hours' sleep a night has long been seen as one of the keys to a healthy and balanced life. 

It could be argued that in the days of three channel TV, lack of computers, consoles and Smartphones we went to work, watched a bit of telly then went to bed. Usually at a normal hour between 10 and 11. It was the norm. But things seemed to have changed. Routines have changed and even children are caught up in the lack of sleep epidemic that is sweeping Britain.

Recent statistics state that the average worker is losing two and a half years of sleep over the course of their career. 

In fact, the average working adult loses just over ten hours' sleep every week, which adds up to more than one complete night's rest. 

That adds up to 520 hours over a year or 23,140 hours (2.5 years) over the average working lifetime. 

Bad bedtime habits for children

Also, up to two thirds of children in the UK are not getting enough shut-eye - with 74 per cent actually getting less sleep than the amount recommended for adults - according to new research released today. 

The Travelodge Child Sleep Study, based on the sleep patterns of over 2,000 children aged between six and 15 years, reveals that the average child does not go to bed until 11.20pm. 

The study states that chronic levels of sleep deprivation are affecting children’s ability to learn and develop, with over three quarters (79 per cent) saying they find it difficult to concentrate at school.   Eight out of ten (82 per cent) of children who took part in the study reported extreme daytime tiredness and over a quarter (26 per cent) admitted to falling asleep in class at least once a week. 

The research found that nearly half of children do not follow a regular bedtime routine and do not go to bed at the same time each night. 60 per cent of kids said they felt more ‘grown up’ if they were allowed to stay up longer. Also, children nowadays have bedrooms with their own TV, console etc. Social networking is also a factor in children not being able to sleep.

Bedtime rituals are a thing of the past

It sees that traditional bedtime rituals are a thing of the past, with 67 per cent of children missing out on a bedtime story.  Instead, children are falling asleep to television shows, computer games or DVDs.  More than half (56 per cent) said they stay up late playing computer games, browsing the internet, texting their friends and watching television. 69 per cent of children play on a games console every evening, and 62 per cent watch You Tube every night.  Some admitted to staying up till 3am or 4am playing on their consoles, whilst others said they had been up since 5am doing the same.

These bad bedtime habits mean 62 per cent of children regularly find it difficult to sleep. such as watching TV or going on the computer.

The Travelodge Child Sleep Study also highlighted issues around the quality of children’s sleep.  Child sleep problems are widespread, with 77 per cent regularly suffering from disorders such as sleepwalking, nightmares, snoring, restless legs and talking in their sleep. 

Parents unaware

Further findings from the study showed that parents ar not aware of the recommended levels of sleep for children or the effect of lack of sleep on physical and mental health, which has been linked to obesity and drug and alcohol issues. Experts suggest children need between 10-12 hours of sleep a night to reach their full potential, but 74 per cent of parents mistakenly thought that seven hours were sufficient. 

Dr Pat Spungin, child psychologist and family life specialist, said: 

"I agree there is very little information available to parents about the importance of a good night's sleep. Parents should be concerned about the effects of sleep deprivation on their children, as lack of sleep has a negative effect on a child's mood, concentration and attention. Research also shows that children who are sleep deprived do less well academically, show more problem behaviour and have lower levels of social skills. “Scientific evidence shows that adequate night-time sleep is just as important as healthy eating and regular exercise for children to develop.  With lack of sleep linked to poor academic performance, behavioural problems including attention deficit hyperactivity disorder (ADHD), and obesity, these research findings are alarming.”

If we deprive ourselves of sleep, our physical and mental health suffers. Children are not the only sufferers. Adults, especially working adults, are not getting enough sleep. The more stressful professions such as airline pilots, teaching, nursing and shift-workers, have shown through studies that they are sleep deprived. 

Also, those with mental health problems such as anxiety report an inability to sleep without medication. Doctors routinely recommend to imsomniac patients “good sleep hygiene.”

I may be that modern life means that it is harder for people to “switch off.”

Appearing tired also affects our self-confidence as we look older than our years. Being tired can affect our performance at work and make us short-tempered towards family and friends. 

Why is sleep so important?

When we visit our doctor, for whatever reason, we are usually asked if we are sleeping well. There is an strong relationship between sleep and many psychological conditions, such as depression, stress and anxiety. If we are worried about something, the quality of our sleep is usually affected. Lack of sleep can, therefore, exacerbate existing problems and worsen our general health.

Types of sleep

There are two distinct types of sleep: REM (rapid eye movement sleep when we dream) and non-REM sleep, also called, slow wave sleep (SWS).

During the REM sleep cycle, the brain suddenly becomes more electrically active, with a wave pattern resembling that of an awake person. This is when dreaming occurs. The first wave usually takes place 90 to 100 minutes after the onset of sleep and lasts about five minutes.

REM sleep periods increase in length as sleep continues and can last about an hour. Slow wave sleep, accounts for the major part of sleep, when brain activity falls to its lowest level. This is when deep sleep occurs and forms part of the normal sleep cycle, which usually occurs at night.

Studies

Medical studies have concluded that we need both types of sleep to rest the brain and metabolism and to allow us to dream, which is necessary for the brain to sort out information processed through the day. Slow wave and REM sleep deprivation severely disrupt our ability to function when we are awake and affects our other patterns, such as diet. Sleep loss can also make us reliant on sedatives or alcohol to promote sleep.

Hours of sleep needed

Everybody is different and some people require less sleep than others, but everyone in the animal kingdom, need sleep to function. Humans need for sleep depends on age; newborns need 12-18 hours, infants and toddlers 12-14 hours, schoolchildren 10-11 hours, teenagers 8.5-10 hours and adults 7.5-9 hours. Elderly people need a lot less sleep, about 5-6 hours.

It is recommended that adults and children should avoid stimuli before bedtime, That includes caffeine, alcohol, TV and computer games. Doing things such has having a warm bath and a hot, milky drink have been recommended by experts as helping us unwind.

Benefits

The benefits of sleep are a feeling of rest, increased energy, enhanced mental performance and a fresh appearance. To get a good sleep, you need plenty of exercise, a balanced diet, avoidance of stimulants such as caffeine and alcohol and effectively dealing with stress.