Looking for Precious thing in my Life - SLEEP

Hi All, This might be of some interest to all of us !!

What killed Ranjan Das and Lessons for Corporate India

A month ago, many of us heard about the sad demise of Ranjan Das from Bandra, Mumbai. Ranjan, just 42 years of age, was the CEO of SAP-Indian Subcontinent, the youngest CEO of an MNC in India . He was very active in sports, was a fitness freak and a marathon runner. It was common to see him run on Bandra’s Carter Road . Just after Diwali, on 21st Oct, he returned home from his gym after a workout, collapsed with a massive heart attack and died. He is survived by his wife and two very young kids.

It was certainly a wake-up call for corporate India . However, it was even more disastrous for runners amongst us. Since Ranjan was an avid marathoner (in Feb 09, he ran Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away), the question came as to why an exceptionally active, athletic person succumb to heart attack at 42 years of age .

Was it the stress?

A couple of you called me asking about the reasons. While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects of stress. So I doubted if the cause was stress.

The Real Reason

However, everyone missed out a small line in the reports that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV in the program ‘Boss’ Day Out’:

Here he himself admits that he would love to get more sleep (and that he was not proud of his ability to manage without sleep, contrary to what others extolled).

The Evidence

Last week, I was working with a well-known cardiologist on the subject of Heart Disease caused by Lack of Sleep. While I cannot share the video nor the slides because of confidentiality reasons, I have distilled the key points below in the hope it will save some of our lives.

Some Excerpts:

Short sleep duration (<5 or 5-6 hours) increased risk for high BP by 350% to 500% compared to those who slept longer than 6 hours per night. Paper published in 2009.

As you know, high BP kills.

Young people (25-49 years of age) are twice as likely to get high BP if they sleep less. Paper published in 2006.

Individuals who slept less than 5 hours a night had a 3-fold increased risk of heart attacks. Paper published in 1999.

Complete and partial lack of sleep increased the blood concentrations of High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even after getting adequate sleep later, the levels stayed high!!

just one night of sleep loss increases very toxic substances in body such as Interleukin-6 (IL-6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cR P). They increase risks of many medical conditions, including cancer, arthritis andheart disease. Paper published in 2004.

Sleeping for <=5 hours per night leads to 39% increase in heart disease. Sleeping for <=6 hours per night leads to 18% increase in heart disease. Paper published in 2006.

Ideal Sleep

For lack of space, I cannot explain here the ideal sleep architecture. But in brief, sleep is composed of two stages: REM (Rapid Eye Movement) and non-REM. The former helps in mental consolidation while the latter helps in physical repair an d rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

For you to be mentally alert during the day, the latter part of sleep is more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than 5 hours, your body is in a complete physical mess (lack of non-REM sleep), you are tired throughout the day, moving like a zombie and your immunity is way down (Ive been there, done that L)

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

If you want to know if you are getting adequate sleep, take Epworth Sleepiness Test below.

Interpretation: Score of 0-9 is considered normal while 10 and above abnormal. Many a times, I have clocked 21 out the maximum possible 24, the only saving grace being the last situation, since I dont like to drive (maybe, I should ask my driver to answer that lineJ)
In conclusion:

Barring stress control, Ranjan Das did everything right: eating proper food, exercising (marathoning!), maintaining proper weight. But he missed getting proper and adequate sleep, minimum 7 hours. In my opinion, that killed him.

If you are not getting enough sleep (7 hours), you are playing with fire, even if you have low stress.

I always took pride in my ability to work 50 hours at a stretch whenever the situation warranted. But I was so spooked after seeing the scientific evidence last week that since Saturday night, I ensure I do not even set the alarm clock under 7 hours. Now, that is a nice excuse to get some more sleep. J

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many of us are doing exactly the same, perhaps out of ignorance. Please forward this mail to as many of your colleagues as possible, especially those who might be short-changing their sleep. If we can save even one young life because of this email, I would be the happiest person on earth.

Interesting indeed - thanks for sharing. Perhaps its time for me to go to sleep early for once. But wait, I just had a cup of coffee. :stuck_out_tongue:

i love to sleeepppp Zzzzzzzzzz .

oh no! i have to go to sleep now. bye!

On the other hand, what’s your view on sleeping more than 7-8 hours?

thanks for the info, i usually dont get enough sleep so i might sort out my priorities and fit sleep inside on of em …LOL

and my mom sleeps less and 5 hours everyday, shes 50 and shes free from BS and Heart attack and other disease, ( except for gastric ) . hmmm …

I take afternoon naps. Really kept me awake the whole afternoon.

[quote=“ezuan88”]thanks for the info, i usually dont get enough sleep so i might sort out my priorities and fit sleep inside on of em …LOL

and my mom sleeps less and 5 hours everyday, shes 50 and shes free from BS and Heart attack and other disease, ( except for gastric ) . hmmm …[/quote]

Your mom may be the forunate ones in the balance of the healthy percentage in the above studys.

Short naps (5 - 15 mts ) during afternoon is good.Its been allowed in many MNC (Multinational companies ) overseas.

Have a check with doctor.May be long hours sleep due to some illness?

i thought sleeping 7-8 hours is good for u …

Yes it is. In fact, an article in Reader’s Digest states that sleeping longer hours are beneficial for those who plan to lose weight and/or look youthful.

I’m wondering what the others think of slumbering more than 8 hours each day.

I love to sleep but hate to take a nap during afternoon…

hey me too

its hard for me to sleep at the afternoon, but once i managed sleep, after i wake up, im gonna get this unconfortable headache , hate it so much

2:24am…awake…zzz

Whoa,

I was stunned after reading this article… You know what? I am someone who has severe insomnia… There has yet for anyone to break my record for not sleeping straight for 5 days… and afte reading article above, I am really really afraid that all of a sudden, I might die…

I saw this product from OSIM, called the uMoment and it seems like something interesting… It’s therapeutic… Anyone use that before?

I love sleep and I also take naps in the afternoon. They say its good to keep you alert or fresh in the afternoon.

are you referring to power-nap? it is a short 20 minutes sleep but very refreshing. no more no less, only 20 minutes. you will feel energized…

Well I skip lunch just so I could take naps (helps save money too :smiley: ) and dedicate 1 hour for naps.

But usually it takes time for me to fall asleep so I really don’t sleep for an hour. Maybe I really sleep in the region of 20-30 minutes.