A sleep scientist in England just confirmed what we already knew: getting to work before 9 a.m. is torture.
"Staff should start at 10 a.m.," Paul Kelley, an honorary clinical research fellow at Oxford University's Sleep and Circadian Neuroscience Institute, told attendees at the British Science Festival, The Telegraph reports.
"We’ve got a sleep-deprived society. It is hugely damaging on the body’s systems because you are affecting physical emotional and performance systems in the body," he added.
Typically, when researchers talk about sleep deprivation and morning schedules, they're studying children and adolescents. And indeed, the toll sleep deprivation takes on health is particularly taxing for adolescents and young adults, whose circadian rhythms aren't aligned with a 9-to-5 schedule.
Adults older than 55, by contrast, may find early wake times less onerous because circadian rhythms shift forward as we age, according to the National Sleep Foundation.
The vast majority of the workforce doesn't fall into that age range, however. Millennial workers between the ages of 18 and 34 make up the largest share of the American workforce, accounting for one in three employees, according to the Pew Research Center.
What's more, not getting enough sleep can occasionally be fatal: Teens who are sleep deprived, for example, are more likely to get into car accidents on their way to school than their well-rested classmates, part of the reason many schools are examining the benefits of later start times.
But this sleep deprivation isn't just an issues for kids and teens or regular office workers, according to Kelley. It extends to all institutions, including hospitals and prisons. “They wake up people and give people food they don’t want," he said.
These populations, Kelly said, are more "biddable" if they are suffering from sleep deprivation. "You’re totally out of it," he explained, according to The Telegraph. "Sleep deprivation is a torture."
26 Ways to Sleep Better
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Open Image ModalSharper Memory When you're awake, your brain naturally builds up beta-amyloid (proteins that are a strong biomarker for Alzheimer's disease), but while you sleep, the brain flushes out some of those toxins. According to a recent study, older adults who reported regularly getting adequate rest had fewer beta-amyloid deposits in their brains than those who got less sleep.
Stronger Heart A study of more than 30,000 adults found that those who slept for roughly seven hours were far less likely to develop heart disease than those who averaged only five hours. Skimping on sleep may disrupt your hormones and metabolism, and increase blood pressure and inflammation.
Slimmer Waistline Brain scans in healthy adults reveal that a good night's sleep impacts areas of the brain that regulate your desire for high-calorie foods, according to 2013 research in Nature Communications. When presented with food options, study subjects wanted treats containing an average of 600 fewer calories when they were well rested compared with when they were sleepy.
—Jessica Migala
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Open Image ModalTelling yourself you got a good night's rest may make a difference in how you think and feel: In a study in the Journal of Experimental Psychology, scientists told one group of subjects that they had logged an above-average amount of REM sleep, while a second group was told they didn't get enough. Then everyone was given a test that measured their cognitive function. The above-average sleepers performed better than those told they'd slept poorly. "Simply hearing that you had high-quality sleep may trigger automatic responses, like heightened energy, that your brain has come to associate with being well rested," says study coauthor Kristi Erdal, PhD.
—Jessica Migala
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Open Image ModalBy the time children reach adolescence, they may begin sleeping less—but homework isn't the only culprit. In a recent poll, 16 percent of kids said they woke up to send or read texts and e-mails. Compare your child's sleep habits with the stats:
Age: 6-11Hours of sleep most kids are getting: 9 or more Hours of sleep they need: 10-11
Age: 12-14Hours of sleep most kids are getting: 8 Hours of sleep they need: 9-10
Age: 15-17Hours of sleep most kids are getting: 7 or less Hours of sleep they need: 9-10
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Open Image ModalBefore you hit the sack, cue up a soothing playlist. Research in the International Journal of Nursing Studies found that when insomniacs listened to relaxing music for 45 minutes prior to bedtime, they spent more time in REM sleep.
—Jihan Thompson
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Open Image ModalIn one of the first studies to examine how room temperature impacts people with sleep apnea—a condition that affects an estimated 18 million or more Americans—researchers discovered that when the thermostat was set at 61 degrees instead of 75, subjects slept on average 30 minutes longer and reported feeling significantly more alert the next morning.
—Jihan Thompson
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Open Image ModalExhaustion can be a sign that you're not just sleepy, you may be sick. If nothing helps you feel rested, one of these conditions may be to blame.
Anemia A telltale sign of iron deficiency (the number one nutritional deficiency in the world) is fatigue, caused by a lack of red blood cells. If you're anemic, your doctor may suggest dietary changes, like loading up on iron-rich meats and veggies.
Diabetes When your body is no longer able to effectively convert glucose into energy, you can eventually feel weak and wiped out.
Fibromyalgia More than 75 percent of people who suffer from this disorder, which causes widespread muscle pain, report having trouble sleeping. Why? According to some brain wave studies, the disease may cut off time spent in stages III and IV of sleep, when the most restorative rest occurs.
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