Over the last generation, cultural factors have provoked a major shift in sleep patterns. Nearly everyone fails to get enough sleep. The average adult gets about six hours of sleep instead of the seven to nine hours needed for optimal functioning. Some people claim not to need much sleep, but most of these "are just used to being sleep deprived," says Professor Steven Shaw at McGill University. "Cognitive inefficiency is normal for them." They don't know what they are missing, he adds.

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Sleeplessness Can Lead to Death, Destruction, and Delays

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Sleep scientists have been sounding the alarm. For example, investigators concluded that sleep deprivation played a significant role in the Three Mile Island nuclear accident, the Chernobyl nuclear meltdown, in the Exxon Valdez oil tanker grounding, and in the space shuttle Challenger explosion. Furthermore, over one million injuries and between 50,000 and 100,000 deaths each year result from preventable medical errors—many caused by interns whose schedules prevent adequate sleep. Drowsy drivers cause approximately 1 million crashes, 500,000 injuries, and 8,000 deaths each year in the U.S., making driving while sleepless as dangerous as drunk driving.

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If you don't finish your dissertation on time, no one will die and nothing will explode—but you will be jeopardizing your own health and future. The evidence is clear: Performance deteriorates if you short yourself on sleep. It also leads to weight gain, lethargy, high blood pressure, poor response to stress, and uneven blood sugar regulation. Shaw gets blunt: "Sleep deprivation is bad."

 

7 Signs that You Need More Sleep

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With inadequate sleep, cognitive performance and self-management worsen. Being mildly but chronically sleep deprived makes you more susceptible to stress, cravings, and temptation, writes Gallup strengths expert Tom Rath.

How many of these symptoms of sleep deprivation have you experienced lately?

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• Poor attention 
• Diminished ability to think effectively
• Impaired working memory and short-term memory
• Easily distracted by irrelevant stimuli 
• Procrastination 
• Weak resistance against temptations
• Greater difficulty in regulating your moods

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Conclusion: Don't expect to do your best work if tired. You'll be challenged to do even "good enough" work.

 

How To Get More Zzz's

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Now that you understand the importance of getting those seven-plus hours of sleep, how can you make it a habit?

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1. Consider your sleep time sacred. Don't cut into it when you find yourself getting busy. Eliminate or shorten something else—say, television or social media. I'm surprised by how many doctoral students tell me they switch on the TV to relax after a long day—but admit that it only makes them groggy. You'd be better off skipping TV and getting to bed on time if you really want to re-energize yourself.

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2. Figure out your bedtime. Find out what time you need to hit the hay in order to get up on time and then plan backward from your designated bedtime to create your unique bedtime routine. Allow yourself an hour or more to wind down. Avoid digital devices and televisions during this time—except to set an alarm to remind you to start getting ready for bed.