If you look at recent history, people are starting to sleep less and less. Less than 100 years ago, people slept 9 hours a night on average; now they're getting less than 7 hours. We have so many modern conveniences that are supposed to save us time, but really they just give us more to do. Before you accept not sleeping enough as an inevitable way of life, consider the harmful effects sleep deprivation could be having on your body.
Physical Effects
Most people are aware of the obvious short terms effects of sleep deprivation including exhaustion, fatigue, and a general lack of energy, but they're less aware of some of the more serious physical consequences from not sleeping. Sleep not only recharges and repairs our brains, it also repairs our bodies. Here are some other problems that can arise from not sleeping enough:
* Inability to properly process glucose. This can lead to high blood sugar levels and other symptoms of type II diabetes. This also causes glucose to be stored as fat, which can lead to weight gain
* Increased symptoms of aging
* Core body temperature is lowered, which can impair proper functioning.
* Less consistent heart beat.
Mental Effects
All day long, no matter what you're doing, your brain is working. It's spending time inputting processing, and outputting information. Even if you don't think you get much done during the day, your brain does a lot of work. That's why it's important that it has time to rest and recharge. Here are just a few of the detrimental effects of sleep deprivation.
* Less control over speech; exhibited through slurring, stuttering, speaking in monotone, and choosing repetitive words and cliches. Scientists assume this occurs because the speech center of the brain actually shuts down and another, less capable part, must take over.
* While short term memory may be improved, there is a decreased ability to access older memories and convert long term to short term memory. It is almost impossible to learn a new skill.
* Decreased creativity, especially when it comes to problem solving. Sleep deprived people tend to be slower and less accurate when solving problems.
* Hallucinations and even temporary insanity can occur from a lack of REM sleep.
* Decreased judgment abilities and reaction time. Sleep deprivation is comparable to alcohol intoxication when it comes to driving ability.
Emotional Effects
While we tend to focus on the physical and mental symptoms of sleep deprivation, there are also significant emotional symptoms as well. Emotional difficulties can take a severe toll on our personal relationships and safety. Some emotional problems associated with sleep deprivation are:
* Increased emotional stress and anxiety.
* A more pessimistic attitude.
* Extreme sadness and even depression.
* Extreme anger. Sleep deprivation has actually been indicated to be one of the major causes of road rage.
It's important to remember that not everyone needs the same amount of sleep. You should try to get enough sleep to make yourself feel rested; this may mean getting more than 8 hours. If you're getting a lot of sleep and not feeling rested, you may have a sleep disorder, such as sleep apnea, and should see a doctor. While it may be difficult to fit a good night's sleep into your schedule, it will not only make you feel better, it will also make you more efficient in the time you spend awake.
With almost 50 million Americans suffering from a lack of sleep and it's related health conditions, this is not a subject to be taken lightly anymore. Premature aging and a lack of energy are just the beginning of a meriad of health problems related to sleep deprivation. Have you noticed the increasing number of TV ads for beds, pillows, sleeping medications, and depression drugs? And there are an increasing number of scientists that suggest that there are more and more traffic accidents caused by sleep medication. Yet, we still see people buy sleep medications such as Sonata, Ambien, Temazepam, Flurazepam, Quazepam, and Lunesta.
Your sleep patterns can be interfered by the symptoms of sleep deprivation. Does this make sense? Basically, as stress increases from lack of sleep, your ability to wind down and get adequate rest actually declines. It is a downward spiraling cycle. But don't let this get you down. As a person ages, they require less sleep. An infant, up to 24 months old requires 13 to 17 hours of sleep. But people who are 16 to 65 years old only need six to nine hours. These numbers can change from person to person though. Everyone is different and while some people may be just fine on three or four hours of sleep a night, others may need ten or even more.
How to Get a Better Nights Sleep
Start a Bedtime Pattern - Make some time to relax and unwind before bedtime. Make some type of a bedtime plan to prepare your mind and body for bed and create a break between the stresses of the day and your time of rest. Try some type of personal meditation, reading, aromatherapy or a warm bath.
Stay Away From Caffeine - Caffeine is a known stimulant. That is why people take it in the morning to wake up. What may not be so apparent is how long caffeine can stay in a persons system - up to fourteen hours. You could still be awake at midnight, from a cup of coffee at noon. Avoid caffeine at least five to seven hours before going to bed.
Stay Away From Alcohol - While alcohol may make you drowsy at first and thus make it easier to fall asleep, it can cause disturbances in your sleep, resulting in a less restful sleep.
Restrict Nicotine - Many people do not realize that nicotine is actually stimulant. After all, a smoke before bedtime feels so relaxing, right? Nicotine acts similar to caffeine in a persons system. It can keep you awake and cause you to wake during the night.
Make Your Bedroom a Place for Sleep - Dim the lights, keep the room cool (but not cold) and turn down the noise. Creating an environment that is conducive to relaxation and sleeping, will make a big difference.
Dont Watch TV in Bed - Having a TV in the bedroom is usually never a good idea, especially if you fall asleep with the television on. Even as you sleep you can hear what is happening on the TV and a part of your subconscious brain processes it, thus raising your internal stress levels and disrupting your sleep. When you watch TV in bed, you start associating the bed with non-sleep activities. Additionally, TV shows are based on conflict then resolution. Whether you realize it or not, this can be stressful to you on a subconscious level. Leaving the TV on while you sleep can also be detrimental to your getting adequate rest. For a supplement that has shown to boost energy, try ...
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