Sleep is key for a healthy, fit, safe summer Published June 5, 2008 By Jane Clark Scott Health and Wellness Center SCOTT AIR FORCE BASE, Ill. -- As the days get longer and the nights get warmer, it may be difficult to get the seven to eight hours of sleep that adults need. However, all of the caffeine in the world cannot repair the health effects of too little sleep. A new class, offered by the Health and Wellness Center in partnership with the Mental Health Clinic will cover not only the importance of a good night's sleep for overall well-being, but safe and effective ways to get the rest needed. Christine Cooley, HAWC health and wellness dietitian, cites several studies regarding lack of sleep's contribution to weight gain. "First, inadequate sleep may lead to the development of insulin resistance or high insulin levels which can make it difficult for a person to lose weight," she said. "Another study reported that the amount of sleep, whether a person gets too little or too much, can contribute to weight gain over time. "Researchers are also looking at how lack of sleep increases levels of ghrelin, a hunger hormone, and decreases levels of leptin, a hormone that signals that we have eaten enough," she said. "Finally, lack of sleep can increase stress (acute or chronic), which in turn can increase cortisol (the stress hormone) levels which stimulate appetite and favor fat deposits around the waist. Obviously more research is needed in these areas but it is very interesting to see what is emerging." However, it is not just weight gain that is at risk when we do not get enough sleep. Master Sgt. Regan Busby, Aerospace Physiology Technician, states that fatigue has been a focus among the flying community for years. "Sleep deprivation (quantity or quality) affects performance on many different levels," Sergeant Busby said. "People think our bodies can be trained to use less sleep, when in fact we just get use to doing things less efficiently. Each of us requires different amounts of sleep to function, but when we chronically miss sleep for any reason, we begin to accrue a sleep-loss deficit that will be paid one way or another." Over time, this lack of sleep can result in poor or reduced reaction time, physical or mental, poor judgment, increase in simple mistakes and forgetfulness, acceptance or tolerance of lower standards, and daydreaming. "In the long run, performance-level is at risk and situational awareness goes out the window," said Sergeant Busby. Al Bromley, HAWC flight commander and fitness program manager, sees the challenge in terms of culture. "Sleep deprivation seems almost normal," he said. "Products containing caffeine are huge sellers, including soda, energy drinks, and coffee. With all of that caffeine, it can be difficult to wind down and rest, so some people are resorting to over-the-counter and prescription sleep aids." The Better Sleep Council states that sleep medications may be helpful for the short term, but there is risk of dependency. Luckily, medications are not always necessary. Capt. Tameka Chalmers, Mental Health Clinic clinical psychologist, states that it is possible to get the sleep you need and still have a healthy life. "Many Americans get out of the habit of getting a good night's sleep," she said. "During this class we will explore the factors that lead to difficulty with sleeping and how to turn those habits around." The "Healthy Sleep Management" class will be held Wednesday at 2 p.m. in the HAWC. Class size is limited. To register, call the HAWC at 256-7139.