Sleep deprivation is a common cause of several health issues By Amy OrgelContributing writer

Remembering a full night’s sleep might be a more difficult task than it seems. Memory is just one of the many things affected by sleep deprivation.

More than half of Americans neglect to get adequate sleep, and the percentage of college students is estimated to be even higher, according to a 2009 poll by the National Sleep Foundation. Average adults say they need seven hours and 24 minutes of sleep in order to function properly, yet on average people report getting only six hours and 40 minutes.

One in four adults surveyed in the NSF poll said being worried, tense, or anxious impacts their sleep. Heavy workloads and inconsistent schedules cause many students to not only miss out on a good night’s sleep but to experience fatigue as well. And while staying awake to get work done will decrease the amount of stress, lack of sleep can quickly become the source of even more anxiety.

Students that are regularly deprived of sleep experience drowsiness and lack of concentration while awake. A third of students have a moderate chance of falling asleep while reading for homework, and 20 percent of adults notice a decrease in productivity, according to the poll. The NSF poll also found that those who sleep less than six hours on workdays are twice as likely to have difficulty concentrating than those who get adequate sleep.

The amount of sleep we get also affects memory and retention rates.

‘REM (Rapid Eye Movement) sleep is essential for memory consolidation,’ said Dr. Tibor Palfai, a professor in the department of psychology at Syracuse University. ‘If you pull an all-nighter, not much will stick in your head.’

Academic performance is not the only thing sleep deprivation effects.

Among those who get insufficient sleep, 30 percent are ‘unable to engage in leisure activities because they are too sleepy,’ which interferes with daily activities, the NSF poll said.

Not getting enough shut-eye decreases sex drive, and one in four people surveyed by the NSF agreed that their interest in sex decreased when they failed to get a good night’s rest.

Many students accept morning grogginess and fatigue as a consequence of their schedules. Nearly half wake up feeling ‘unrefreshed’ most mornings, which leads to reliance on caffeine, drugs and other energy-boosters. Consistent lack of sleep can take a toll on their bodies’ physical health.

‘In terms of overall health, sleep is just as important as eating well and exercising,’ said Dr. Lynn Brann, an assistant professor in the Department of Nutrition Science and Dietetics at SU. But only about 40 percent of respondents agreed in the NSF poll showing that the side effects of inadequate sleep are often underestimated.

To combat not getting enough sleep at night, 46 percent of adults take naps more than twice a month. But napping doesn’t provide the same REM sleep that is vital for physical health and well being.

Neglecting to get enough sleep at night leads to sleep deprivation, the effects of which can be serious. Among those who take five or more naps a month, about one in four experience high levels of daytime sleepiness. Forty percent are significantly more likely to be obese, according to the NSF poll.

Aside from the obvious side effects, researchers have found that people who are sleep deprived may experience changes in stress hormones and hormones that can increase appetite, Brann said. They may also be prone to more late-night eating.

According to the NSF poll, if the correct amount of sleep is not experienced, consuming foods and drinks high in sugar and carbohydrates is twice as likely. The energy that is not acquired in sleep is sought out in food. Weight gain and altered appetite are common consequences of sleep disorders.

When sleep takes a backseat to various responsibilities, there are always consequences.

According to the NSF poll, ‘Sleep problems are on the rise and Americans are seeking solutions- not always in the most productive or safest manner.’ aeorgel@syr.edu

A moderate amount of caffeine provides healthy benefitsBy Rebecca TobackStaff Writer

If told that consuming common drinks and foods three times daily could decrease the chance of getting diseases, like Parkinson’s and diabetes, many people would jump at the seemingly simple opportunity.

Studies have shown that as a central nervous stimulant, coffee can often produce positive effects on the body such as lowering the chance of many diseases.

‘Studies I’m familiar with show caffeine intake minimizes development of colon cancer, Parkinson’s and diabetes,’ said Dessa Bergen-Cico, an assistant professor in the Syracuse University Department of Health and Wellness. ‘Having about two cups of coffee, 16 ounces, a day is what you need to have the positive effects.’

According to the 2000 National Coffee Drinking Trends survey, 54 percent of the adult population of the United States drinks coffee at an average of 3.2 cups a day, an amount that studies show is beneficial to our health.

While too much coffee can have negative effects on sleeping habits, coffee, tea and other caffeinated beverages all prove to be healthful for the body.

Casey Harrington, a senior accounting major, usually has two medium-sized Starbucks drinks each day. Without the caffeine it is hard for her to get through the day.

‘It’s a fun fact that caffeine has all these positive effects on the body,’ Harrington said. ‘But I wouldn’t now increase my caffeine intake because of theses effects, I’m going to stay consistent with my two cups a day.’

According to myfit.ca, drinking between two to four cups of coffee a day may lower the risk of colon cancer by 40 percent, gallstones by 45 percent and cirrhosis of the liver by 80 percent. The Web site also says that caffeine can decrease the frequency of asthma attacks by 25 percent due to the presence of the chemical theophylline in coffee. Coffee is also said to increase metabolism, meaning it could potentially contribute to weight loss. Also, though not scientifically proven, some Web sites say caffeine decreases the chance of getting cavities.

‘Caffeine is a lifesaver. I always drink beverages with caffeine when I need to keep going,’ said Alex Kapnek, a sophomore chemistry major. ‘I would say I have about five to 10 caffeinated drinks a day ranging from sugar-free Red Bulls to lattés. It doesn’t affect my sleep at all.’

Bergen-Cico recommends chocolate as another method of getting caffeine. Energy drinks, which have caffeine, aren’t often associated with healthy outcomes so she does not advise students to drink them as a source of caffeine.

Learning the positive effects of caffeine has made sophomore advertising major Alana Rosenberg rethink how much caffeine she should be consuming each day. Rosenberg currently does not drink coffee daily or consume that much caffeine, though she does drink a caffeinated beverage daily to prevent headaches.

‘I would probably drink an additional cup of something with caffeine a day now but not drastically change my habits,’ Rosenberg said. She does not consume caffeine late in the day to avoid missing a good night’s rest.

Some people may fear that too much caffeine can lead to the inability to sleep or negative health problems. Not all people can tolerate the same amounts of caffeine or large quantities of the chemical at all.

‘As with most any substance, it depends on the quantity of caffeine and over what period of time,’ Bergen-Cico said. ‘Drinking gallons of coffee is not a good idea, but research shows that limited amounts are beneficial.’

Too much caffeine intake can cause a rise in blood pressure, heart palpitations and stomach pains. Though there are positive health effects, for some people the negatives can outweigh the healthful things that caffeine provides.

‘There are health benefits to chocolate,’ Bergen-Cico said, ‘but if you sit down with a whole box you may outdo the benefits. It’s the same with caffeine.’rltoback@syr.edu

Drinks with natural ingredients quench a thirst for more hours in the day

Green TeaAdvantages: Regular green tea has approximately 26 milligrams of caffeine per 6 ounces and is known to have antioxidants that have multiple health benefits. Unlike coffee, it also prevents tooth decay and staining.Disadvantages: Green tea has a lesser content of caffeine than coffee. Prolonged use may lead to insomnia.

Ginseng TeaAdvantages: Ginseng tea does not have caffeine, but it has stimulating properties that help increase blood flow to the body and brain, which improves mental functioning, protects against fatigue and increases natural energy. It also increases resistance to the effects of stress and has been shown to have cancer-preventive effects. Ginseng tea also does not cause the sudden crash that result after drinking coffee.Disadvantages: Prolonged use may lead to insomnia.

Fruits, Vegetable or Fresh JuiceAdvantages: Fruits contain many nutrients, natural sugars and have a high content of water, all great sources of natural energy. Since fruits and vegetables are rich in water, they digest quickly (15 minutes for fruit juice and 30 minutes for raw fruits). Your body burns the natural sugars quickly, keeping you awake. Disadvantages: They may act quickly, but they loose their effect even quicker.

Whole Grains Advantages: Starting your day off with a warm bowl of oatmeal is a great way to keep alert until lunchtime. Oatmeal may be the last thing that comes to mind to help keep you awake, but whole grains are a great way to boost your energy and concentration. Since they are high in complex carbohydrates, energy is slowly released and sustained, which helps you feel alert and maintain concentration longer. If you’re not an oatmeal fan, there are other whole grains in breads, cereals and pastas. Disadvantages: Whole grains take longer for the body to digest, so the energy will not hit you as quickly as caffeine or sugar.

Vitamin B Complex SupplementsAdvantages: Taking a vitamin B complex supplement will help you relax, focus and stay energized. This supplement contains eight different vitamins that are said to increase energy, improve mood and memory, and relieves stress and anxiety. Drinking coffee increases the body’s need for the vitamin B complex supplement. Disadvantages: Effectiveness varies from person to person.

Dark ChocolateAdvantages: If you need a short, sharp burst of energy before an exam, try a couple pieces of dark chocolate. Contrary to what most people think, chocolate does have a couple benefits, like the antioxidants and bioflavonoids found in cocoa. Stick to dark chocolate because it is less processed and contains more cocoa. Disadvantages: It only gives you a short burst of energy and tends to make your energy level unstable, bouncing it up and down. The quick energy burst will make you crash worse than you would have before eating it.

Guru Energy DrinkAdvantages: Guru uses 100 percent natural fruit juices and can boost your energy level when you’re exhausted. Its active ingredients are composed of four herbal extracts and is one of the few energy drinks that contain exclusively organic contents with no preservatives of artificial ingredients. It also comes in five different fruity flavors, and a diet option.Disadvantages: No energy drink is really healthy for anyone. It contains 125 milligrams of caffeine, which will give you a huge burst of energy, but when it falls, it will leave you feeling worse than before. -compiled by Jessica Choi, contributing writer (jychoi03@syr.edu)

 

Published on November 10, 2009 at 12:00 pm