Sleep Deprivation and Traffic Accidents

By Mary Desaulniers

Ten years ago, a former colleague of mine, a fine teacher and person, was tragically killed in a car accident in British Columbia. He was on vacation with his daughter who miraculously survived the accident. What happened was a classic case of sleep deprivation: my friend was anxious to make his way to a chosen destination and despite his fatigue and the fact that he had been on the road for over 6 hours, he made the decision to drive through the night. He never made it there.

That there is a direct correlation between sleep deprivation and traffic accidents cannot be disputed. In 1998, 24,318 deaths were cited from accidents related to sleep deprivation in the US. There were as well 2, 474,430 disabling injuries resulting from accidents where decreased mental efficiency and attentiveness due to sleep loss was the major causative factor. In fact, a major review conducted in 1996 suggested that the oil spill of the Exxon Valdez, the destruction of the space shuttle Challenger, the nuclear accident at Chernobyl( costing over 50,000 lives) and the near nuclear accidents at the Three Mile Island and Peach Bottom reactors were all associated with sleep deprivation of the personnel involved.

Sleep deprivation is often caused by sleep disorders which are unknown to the subjects themselves. Sleep apnea, for example, is a common cause for sleep deficit. A study at the Sleep Disorders and Research Center of Stanford University Medical School showed that truck drivers identified with sleep disordered breathing had a two-fold higher accident rate than drivers without sleep-disordered breathing. Sleep disordered breathing, commonly known as sleep apnea, affects 15 million people in the United States. This condition, characterized by suffocation and oxygen deprivation which wake the subjects up several times in the course of the night, is responsible for daytime sleepiness and fatigue. Put these subjects on the highway and we have a recipe for disastrous traffic accidents.

Perhaps an examination of the influence sleep deprivation has on our mental acuity and performance level can shed light on how we can protect ourselves and others from the disastrous consequences of sleep fatigue.

What happens to you when you are sleep deprived? According to the Traffic Research Center, these are the influences of sleep deprivation on performance:

a) Slower reaction time: sleeplessness slows down your reflexes; reaction time slows down, preventing you from stopping in times of danger.

b) Decrease in concentration levels: When you are overly tired, your attention span decreases. Most people are subject to a decrease in attention every 90-120 minutes; however, sleepiness makes this decrease even worse and it can cause accidents when you fall asleep at the wheel.

c) Disorder in information processing: Sleepiness is very much like being under the influence of alcohol or drugs. When you are sleepy, your mental and psychomotor skills diminish. In one study, a group of subjects were kept awake for 28 hours; another group was given alcoholic drinks every half hour. When both groups were tested for hand-eye coordination, the ones who were sleep deprived performed equally bad as the ones with 0.5 blood alcohol level.

What are the factors that have a direct effect on a driver’s tiredness?

a) The amount of time the driver has been on the road. When a driver has been on the road for 8 or more hours, his driving performance is impaired. The risk of accidents increases.

b) The amount of sleep the driver had the night before. Not having any sleep for 16 hours has a serious impact on driving performance. Research shows that the sleeping period of drivers who are involved in road accidents are shorter than the ones of those who had sufficient sleep.

c) Sleep disorders and Obesity. Sleep disorders like sleep apnea or narcolepsy in truck drivers are a major risk factor. In the same Stanford University Study mentioned above, even weight can seriously affect the frequency of traffic accidents. Obese drivers with a body mass more than 30 kg also presented a two-fold higher accident rate than non-obese drivers.

d) Environmental factors. The lack of resting and parking facilities for drivers is another factor that contributes to the accident rate.

What can we do to ensure that we get adequate sleep?

a) Set up a bedtime ritual—the same time to bed, the same routines like reading in bed or listening to relaxing music.

b) See your doctor if you have snoring or breathing problems, daytime fatigue, morning headaches, night time choking episodes. You could have sleep apnea which can be treated with new devices and technology.

c) If you are overweight, take the steps to bring down your weight. Obesity is a common factor in sleeplessness.

d) Get into a routine of exercise during the day. Do not exercise after 7Pm as the activity could be over stimulating and prevent you from sleeping.

A simple thing like sleep is nothing to be dismissed. More and more studies are revealing a direct link between our nighttime and daytime experiences.

Copyright 2006 Mary Desaulniers

A runner for 27 years, retired schoolteacher and writer, Mary is helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can visit her at http://www.GreatBodyat50.com or learn how she lost her weight at http://www.greatbodyproteinpower.com

Article Source: http://EzineArticles.com/?expert=Mary_Desaulniers

Sleep Deprivation - Alarming New Studies

By GiGi Konwin

There have been several studies recently that link sleep deprivation with an increased risk of developing diabetes, obesity, heart disease and cancer.

That’s rather scary when you consider 3.5 million Americans suffer from insomnia.

With regard to the obesity cases, researchers have found that even mild sleep deprivation can disrupt the hormones ghrelin and leptin that regulate appetite. Sleep deprivation may also increase substances in the blood that indicate increased inflammation which is associated with diseases like colon cancer, breast cancer, heart disease and diabetes.

Not all experts agree with the findings, claiming that the link between health problems and sleep problems could be caused by other factors. However, most experts agree that further studies need to be done.

More Bad News

Sleeping difficulties may be a red flag for a serious illness. In a recent Harvard Medical School study involving 82,000 nurses, they found an increased risk of death among those who slept less than six hours a night.

What About Pills?

The most popular way to treat insomnia and other sleep disorders is with sleeping pills. It’s a $2.1 billion a year business. The most common drugs are Ambien, Lunesta, and Sonata. Although they are not as addictive as the barbiturates prescribed in the past (the kind Marilyn Monroe and Elvis Presley took), most experts agree that the new drugs have not been tested enough for long-term use.

Melatonin is a popular over-the-counter sleep aid, but it is not regulated or approved by the FDA and there are no reliable studies that show it works. Something to consider when using melatonin are the purity levels and correct usage. Most people take it 30 minutes before bed when they should take it several hours before bed.

Any Good News?

There is a non-drug therapy that seems to be working for sleep disorders that are caused by stress, depression, or other psychological factors. It’s called cognitive behavioral therapy and is showing some promising results. In one study, researchers found patients got to sleep faster after the therapy than after taking Ambien.

The treatment includes training patients how to calm their mind and body and teaching them how their thought patterns can cause sleeplessness. Other therapy actually restricts the amount of time you spend in bed. The goal is to get six great hours of sleep rather than six hours of poor sleep spread over an eight hour period.

Powerful Sleep

Actually, that’s the theory behind the book “Powerful Sleep”. If you can go to sleep quicker, sleep deeper and wake up feeling refreshed every morning in just 6 or 7 hours, then why would you want to toss and turn for 8 or 9 hours?

If you have an interest in learning more about how your internal sleep clock works and what you can do to enjoy a better night’s sleep, click on the link below to get the first two chapters of “Powerful Sleep”.

Natural Cures For Insomnia promotes healthy ways to get a good night's sleep, Get two chapters of the life changing book Powerful Sleep

Article Source: http://EzineArticles.com/?expert=GiGi_Konwin

Sleep Deprivation Affects Millions of Americans

By Nancy W

Sleep deprivation is experienced by millions of Americans. And many or most of these people are unaware of why they are tired and why they cannot think and function as clearly as they would like.

Sleep deprivation can cause problems and conditions including, but not limited to: lack of ability to think clearly, irritability, not learning new things as easily, confusion, depression, harder to remember things, slower reaction times, and even depression.

Many of us grew up with grandparents who had the wisdom to tell us that a good nights' sleep is important and that we should keep regular hours for going to bed and waking up.

In past centuries when good light to do hobbies and to read by was not as available, and not the high quality of light, people naturally had more regular sleep schedules.

A regular sleep schedule is very important for your health and clarity of thinking. And some studies link good sleep on a regular sleep schedule with the potential to live longer.

Ideally you should figure out the amount of sleep you need each night in order to experience optimal thinking and performance. For most people this is approximately 8 hours of sleep each night. For best health and best daily functioning it is important to get the same amount of sleep each night. If you have a disruption in your sleep routine, then catch up on that sleep as soon as possible.

If you don't know how many hours of sleep you average per day, you might try keeping a sleep diary on your nightstand and track what time you go to bed each night, and what time you wake up each morning. Also along with this sleep log, you might write notes of how you felt that day following the sleep as far as alertness and thinking ability.

Thinking about and planning your sleep schedule is important for your long term health. Figure out what time to need to wake up each day, and plan to go to bed at least 8 hours before that. Most people need approximately 8 hours of sleep. Some people need more, and very few people can function fully and alertly on a regular schedule of less sleep than 8 hours.

You can find quality Natural Sleep Aids and quality multi vitamins http://www.weightlossproduct.com/vitamin-supplements-multi-vitamins.php to help with your sleep and overall good health. And you may want to save money once you know you love the Herbalife products, and you can register to save 25% or more with the Herbalife Discount at Herbalife Product Discount

(c) Copyright - Nancy Williams. All Rights Reserved Worldwide.

Article Source: http://EzineArticles.com/?expert=Nancy_W

Sleep Deprivation and the Elderly

By Mary Desaulniers

My grandmother used to be up at the crack of dawn—not because she had to, but because her body clock had shifted to a different time frame with increasing age. My step-mother used to complain that after Dad retired, he woke up every morning before six. The connection seems inevitable—older people do not need as much sleep as younger folks do. While changes in sleep patterns may explain this situation to some extent, they do not address a fundamental problem–lack of sleep is not only unhealthy but potentially dangerous to the senior population.

a)The body chronically deprived of sleep is a walking time bomb. Consider some of these statistics from the National Sleep Research Project.

b)Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood-alcohol level of 0.05%.

c)Research estimates that fatigue is involved in one in 6 road accidents. The 1989 Exxon Valdez oil spill off Alaska, the Challenger Space Shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep deprivation played a role.

d)As well, sleep compromises the immune system; it decreases your resistance to infections. A study at San Diego’s Veteran Medical Center discovered that reducing a person’s nightly normal sleep time by half decreases the activity of T-cells—the cells that destroy bacteria, viruses and tumor cells.

e)Young adults who are sleep deprived may be increasing their risk for diseases that accompany old age.

f)A recent study at the University of Pittsburgh School of Medicine suggests that sleep deprivation in older adults can lead to earlier death. The study involved tests that measured EEG sleep assessments. Results showed that those with low percentages of REM sleep were at the greatest risk. REM is an active period of sleep characterized by interval brain activity and rapid bursts of eye movement. REM is the brain wave stage of dreaming sleep (the theta stage) that is characterized by increased creativity, memory, healing and integrative emotional experience (what is usually called the “Ah-ha!” moment of insight and connection). There is no doubt that REM sleep contributes to the development of human imagination and consciousness.

There are, however measures that one can adopt to promote restful sleep. Like anything else, proper sleep can be encouraged through the maintenance of familiar and soothing routines— a ritual that is sometimes referred to as “sleep hygiene.”

1. Exercise: An exercise routine (30-40 minutes) four to five times as week is excellent not only for sleep promotion, but for cardiovascular health, weight maintenance, osteoporosis and diabetes as well. It’s like killing 5 birds with one stone! Both aerobic and resistance training can increase energy expenditure and lean body mass. As well, exercise is a natural mood enhancer because repetitive movement helps the body release its natural store of endorphins—the good feeling hormone.

2. Alpha and Theta-Wave CDs and relaxation music: Listening to soothing music or CD’s that help entrain your brainwave activities can definitely help you access Alpha and Theta brainwave states more readily. New technology is providing us with more accessible ways to tap into our subconscious mind and allow us to mould our behavior and emotions inside out.

3. Reduced liquids: Cut down on liquids in the evening as this will prevent frequent bathroom visits that interrupt sleep.

4. Reduced caffeine: Do not consume caffeinated products after 2 in the afternoon. Double check your medication as well; some drugs also disturb sleep. Anti-depressants, for example, can disturb normal sleep patterns and some barbiturates suppress REM sleep which can be harmful over a long period. Decongestants can also act as stimulants and beta blockers are known to cause insomnia.

5. Turn digital clocks away from your line of vision. Studies show that even the tiny luminous rays from a digital alarm clock can be strong enough to disrupt a sleep cycle. The digital light turns off a “neural switch” in the brain, causing levels of a key sleep chemical to decline within minutes.

6. Hot Bath: Researchers who studied female insomniacs (aged 60-70) found that those who had a hot bath before sleep spent more time in deep, slow brainwave sleep.

7. Avoid heavy, late meals that sit heavily in your stomach.

8. A glass of hot milk just before bedtime will also give your brain the amino acid tryptophan which the body converts to sleep-inducing chemicals.

9. Consult a doctor or dentist if you have a problem with sleep apnea, which can be controlled by a simple plastic appliance that fits in the mouth.

10. Last but not least, for those who are sleepless because of unresolved issues or problems—learn to make amends where changes can be made and lean to walk away (mentally and perhaps physically) when things cannot be changed. Pray and place everything in the hands of the Universe. Know that you are more than your problems.

Copyright 2006 Mary Desaulniers

A runner for 27 years, retired schoolteacher and writer, Mary is now doing what she loves--running, writing, helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can subscribe to Mary's newsletter by contacting her at http://www.GreatBodyafter50secrets.com or visit her at http://www.greatbodyat50.com/SpiritWorks.php

Article Source: http://EzineArticles.com/?expert=Mary_Desaulniers

How Sleep Deprivation Effects Us

By Keith Londrie

Sleep is not only one of the most enjoyable pursuits for most people, but also of vital importance to the body and its upkeep. It is generally considered good practice to get from seven to nine hours of quality sleep every night in order for our brain and body to continue working properly, let our brain cells revive themselves, and rest tired muscles exhausted from a hectic day.

When this is interrupted sleep deprivation occurs. There are many characteristics associated with sleep deprivation: memory loss could appear, we could catch cold bugs and flu more easily as our immune system isn’t working properly, or we could suffer accidents because of our drowsiness, the list can go on. To most people who haven’t suffered it, sleep deprivation isn’t a serious problem and we usually don’t take a great deal of notice about someone who complains of being tired all the time. Yet it is a serious illness and it does effect millions of people all year round and all over the world.

Do you suffer from sleep deprivation? It is quite possible that you do but haven’t even considered the possibility. Most people have one or two bad nights, especially parents with young children, and when you are feeling tired during the day you just put it down to ‘that’s life’. But what if you have a serious problem? If you find yourself needing to have an afternoon nap or you feel yourself falling asleep at the wrong times in the wrong places you could be suffering from sleep deprivation. Likewise if you are feeling far from 100% or nervous about something you just can’t quite place. Are you coming down with more colds and flu than normal? This could well be another symptom.

If these sound suspiciously familiar it could be that you need to revise your sleeping habits. A great way to do that is to keep a diary on how long you sleep and other related information. Most people blame their hectic lifestyle and allow themselves to suffer the consequences, but there are plenty of things you can do to improve the situation. Remember that sleep is not a privilege or a luxury but an absolute necessity.

Once you realize that you may have a problem and that it is starting to effect your waking life what exactly can you do? Well, you now have your diary so you can start organizing where, when, and how to sleep. The first necessity is where.

The majority of animals make their own nests each night. Gorillas do it. You have to treat your bed as a nest. Don’t eat or read or do anything in it except sleep (ok, and sex). Your bed needs to be as comfortable as possible, making sure it is the right size. Change the linen as many times as possible to create a clean, fresh atmosphere where you can relax in peace. Ventilation is also very important. If possible try to leave a window slightly open at night to add you in breathing. Obviously if you live in Alaska this might not be a viable option. Research shows that going to bed on an empty or full stomach is asking for trouble so try to steer clear of last minute binges before bedtime. Another common mistake is thinking that alcohol makes you sleep better. You may fall asleep more quickly with a couple of beers inside you but it is pretty certain that you will wake up later on in the night because alcohol causes your body to dehydrate and cry out for water.

These are some simple rules for trying to get a better night’s sleep and there are many more. However, if you have a more serious condition then it would be very wise to go and see your doctor, even if you feel it is not important enough. Remember that sleep is not a privilege or a luxury but an absolute necessity.

Keith Londrie II is the Webmaster of http://overcominginsomnia.coffee-info.info A website that specializes in providing information on overcoming insomnia that you can research on the internet. Please Visit http://overcominginsomnia.coffee-info.info Today!

Article Source: http://EzineArticles.com/?expert=Keith_Londrie

Sleep Deprivation

By Lisa Cole

My legs get heavier with every step I take. My eyes grate around in their sockets and one eye has a regular nervous twitch. I am a husk, a dried out shell and everything aches. All I want is sleep. Friends call to ask me out; I'd rather sleep. I am argumentative, grumpy, irrational and can't concentrate. Sleep deprivation is affecting my relationships and my parenting skills; I don't give a moo for Old McDonald right now. After a run of sleeping for 4 to 5 hours at a stretch, my son got a fever and last night was screaming hell. I slept in half hour chunks, woken abruptly by an inconsolable boy who yelled for what seemed like hours. I got angry and had to leave the room before I shouted at him to 'go to sleep, please just go to sleep.' I don't normally shout at him and I feel terrible now because it is not his fault.

In a coffee shop, having a hard time choosing a drink, I feel I have to justify my scattiness. 'He was up all night' I explain. I earn sniggers and giggles and feel as if no one believes what absolute torture it is. Other mums look at me vaguely, their child has always slept through, no bother at all. I tell myself that their child is extremely dull, unlike mine who has never slept that well. I tell myself that it's because my child is so active and so bright but in truth I know that it's just the luck of the draw, some kids sleep, some don't. After a couple of nights of erratic broken sleep, insomnia sets in. I get overtired, my mind full of must do's and my body restless. I can't get to sleep in case I get woken up. He could sleep for 10 minutes or 4 hours, there is no way of telling. And anyway, I am a mother and surely I should be on duty 24 hours a day? No I shouldn't! I need to look after myself so I can look after my child.

Here is a list of things that help me cope with lack of sleep:

• If I let him sleep on me I can't rush round and do dishes/paint hallway/clean the bath/achieve world domination. Even if I don't sleep when he is at least I am resting.
• I learnt that babies cry in their sleep sometimes and often go back to sleep again quickly, on their own. He doesn't want to be cuddled at ever moan he makes.
• I don't beat myself up about how little I manage to do, instead I praise myself for existing on so little sleep.
• Prioritise sleep. When you get a chance, nap!
• Get someone to look after the baby for a set time. You are more likely to rest if you know how much time you have. If they can take the baby out for a walk you will not be listening out for it all the time.
• If you get time to yourself, make sure you rest, have a long bath, read a book or watch some mindless TV. Do not do housework!
• Lavender is supposed to help you relax,
• Try to avoid coffee because it will only give you a short boost and may stop you from sleeping later in the day.
• Cut down on daily tasks. Not everything needs to be ironed, older kids and some men can be taught to tidy up and dirty dishes don't matter.

copyright Lisa Cole 2005, http://www.lactivist.co.uk

The Mothers Milk Marketing Board at http://www.lactivist.co.uk sells slogan t-shirts that promote breastfeeding and gentle parenting for babies, toddlers and mums.

Article Source: http://EzineArticles.com/?expert=Lisa_Cole

Sleep Deprivation

By Robert Kokoska

Sleep deprivation is universal and so common. Sleep deprivation affects millions of people allover the world due to the high paced mechanical lifestyle, causing a lack of time to get the sleep we always wanted. Sleep deprivation may also be due to genuine sleep disorders, either due to some psychological problems or chronic insomnia. Most of us are not really taught how to sleep and rest better in our daily life. As a result the total cost in lost man hours, production and precious lives are so huge and often it defies human imagination.

Sleep deprivation means an overall deficiency in the necessary amount of sleep, that a person is supposed to have in a day. Sleep deprivation may occur due to diurnal changes in the mind and body, or also due to extreme insomnia. It may also be artificial, being induced by another person or your own baby. Sleep deprivation is considered very dangerous and very unhealthy and as such must not be tried by any person. However, in some clinical cases of psychology, deprivation of sleep may help patients with mental illness.

Sleep deprivation causes serious changes in body physiology and mental composure; lack of sleep may result in irritability, vision impairment, stuttering speech, momentary loss of reasoning, confusions, hallucination and nausea. A consistent lack of sleep or sleep deprivation may result in a condition known as fatal familial insomnia and chronic dementia. Sleep deprivation also leads to people becoming overweight and obese, and such physical transformation will eventually lead to other medical risks.

Recent research on sleep deprivation has indicated that sleep deprivation shows the same hazardous effects as being in a drunken state. Sleeping for less than 6 hours a night can affect your coordination, judgment, mental alertness and reaction. Sleep deprivation will also lead to muscular deficiencies, when the mind gradually looses its control over the muscle, which ultimately leads to Muscular-skeletal diseases.

Sleep deprivation may occur in cases of college going young adults, when they try hard to wake during night to study for their tests and examinations. A prolonged loss of sleep may result in daytime lethargy and laziness, which eventually leads to poor academic performance. Late night parties and bashes will cause a serious loss in the total sleep budget, as many people invariably get drunk and loose sleep in the process. Sleep is a natural gift provided to maintain a clean body rhythm and accurate biological clock; an intrusion in such a natural rhythm is always undesirable and disadvantageous to our body.

-----------------------------------------------------------------------------------------

There are several natural and effective ways to deal with insomnia. The best I've tried are Serenite Insomia Drops that quickly induce a state of drowsiness and deep relaxation.

Article Source: http://EzineArticles.com/?expert=Robert_Kokoska

Sleep Deprivation

By Phil Tsang

Sleep deprivation is generally the cause of sleep disorders such as apnea, narcolepsy and insomnia. Sleep deprivation is a symptom affecting millions of people around the world and is the lack of sleep which is crucial for restoration and rejuvenation.

Contrary to what people think, insomnia is not defined by the number of hours a person sleeps. As we get older, we tend to need less sleep. Babies might need between 10 to 14 hours a night and children between 9 to 12 hours sleep. Sleep is important for growth as well as for restoring muscular energy.

The optimum amount of sleep for most adults is around 7 to 8 hours a night. Although as I said it really does differ from person to person, some people may need as few as 4 hours, or as many as 10 hours of sleep per night.

If you feel refreshed during the day and not sleepy until bedtime, then obviously you're getting enough sleep. The amount of sleep required varies from person to person and depends on a number possible of factors including, age, genetic make-up, the amount of exercise you get, what you do during the day, the quality of your sleep and whether you are still growing.

5 hours of deep quality sleep is far better than 12 hour of broken sleep. It's important to note that it's the quality of sleep attained at night and not just the quantity that determines how you feel the next day. There are various stages of sleep and it's in the deeper stages that the body is able to restore.

Lack of sleep generally causes daytime tiredness, lethargy, aching muscles, blurred vision, headaches, nausea, irritability and frequent yawning. Although sleep deprivation is not life threatening, it can adversely affect brain functioning. You may find that your ability to concentrate or carry out tasks more problematic.

You may find that after a good night's sleep that you feel refreshed and energized. Sleep enables you to restore and rejuvenate many functions of the mind and body. Without sleep your immune system may weaken leaving you susceptible to illnesses. Sleep is essential for the release of growth hormones for proper physical and mental development.

Sleep studies have found that sleep deprivation can have similar affects to those of excessive alcohol consumption. Thousands of accidents a year occur due to falling asleep or loss of concentration, mainly while driving or operating dangerous machinery. Its total cost, in terms of illness, injuries, and decreased quality of life is staggering. A constant lack of sleep severely affects quality of life and can often lead to mental disorders such as anxiety and depression.

Sleep deprivation affects all ages including students in high school. In fact, in a recent study it was revealed that 1 in 4 students admitted to falling asleep in class. Most schools start early which prevents students getting enough sleep. Forced sleep deprivation over a long period can lead to insomnia. Fortunately in many school districts, opening school times have been delayed to give students more time to sleep.

However this doesn't prevent the fact that people are working longer hours than ever and with electricity, the average amount of sleep a night has decreased dramatically.

With sleep deprivation becoming an increasingly growing problem and insomnia affecting a third of all adults, more needs to be done to counteract this problem. People need to be made aware of the seriousness of sleep deprivation and more importantly how to deal with it.

Philip Tsang is a teacher and author of the book How to Beat Insomnia. For many years he has carried out extensive research in alternative medicines and practices such as acupuncture, reflexology, NLP and hypnosis. Using this knowledge he has helped thousands of people cure their insomnia. If you have trouble sleeping and want to know more on how you can cure your insomnia, please visit the Sleep Deprivation site now.

Article Source: http://EzineArticles.com/?expert=Phil_Tsang

Sleep Deprivation And Depression - How To Get Better Sleep

By Spencer Hunt

The Effects Of Sleep Deprivation

If you suffer from Sleep Deprivation, Low Energy, Jet lag, Sleep Apnea, Restless Leg Syndrome, Narcolepsy, depression, or Insominia, you need to read this report!

In America alone, Insomnia is a problem for over 70 million people. Reports say that over $50 million is spent every year on caffeine capsules to stay alert during the day, and nearly $100 million spent on over-the-counter (OTC) sleep aids every year. That is depressing!

Insomnia is not a disease, but sleep deprivation is serious. This can affect a persons energy level, emotional state, memory and mental abilities. This can lead to depression, stress and irritability. There are other health implications that can afflict the body as a result of sleep deprivation. As the body is deprived of sleep, its ability to metabolize glucose declines, leading to the early stages of diabetes. Additionally, a normally healthy person will begin to show sign of premature aging.

Interestingly, the symptoms of sleep deprivation can actually interfere with a persons sleep patterns. As stress from lack of sleep increases, the bodys ability to wind down and get adequate rest declines. As a person ages, they require less sleep. An infant, up to 24 months old requires thirteen to seventeen hours of sleep. However, people who are sixteen to sixty-five years old only need six to nine hours. These are not hard, fast figures, though. Everyone is different and while some folks may do just fine on three or four hours of sleep a night, others may need ten or more.

Get a Better Nights Sleep

• Try a Light Snack - Some people find it helps if they have a small snack before going to bed. L-tryptophan is a natural sleep aid found in foods such as turkey and warm milk.
• Do Not Oversleep or Sleep In - This is a common misconception. Getting more than your necessary amount of sleep will actually make you feel groggy throughout the entire day. Also, while it may be tempting to sleep in, or "catch up on sleep" over the weekends, it is actually better for you, if you wake up at the same time each day, even if you got to bed really late the night before.
• Create a Bedtime Ritual - Take some time to relax and de-stress before you go to bed. Create some type of a bedtime ritual 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 light reading, meditation, aromatherapy, a warm bath, soft music, or anything that helps you unwind and get ready to sleep.
• Avoid Caffeine - Caffeine is a stimulant. We know this as we have our morning coffee. What may not be so apparent is how long caffeine can stay in a persons system - up to fourteen hours. A cup of coffee at noon can have you still wide awake at midnight. Avoid caffeine at least four to six hours prior to bedtime.
• Dont Use Alcohol to Help You Get to Sleep - Drink plenty of liquids but not alcohol. Although alcohol may initially make you drowsy and make it easier to fall asleep, it can cause disturbances in sleep. This results 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 - Lower the lights, keep the room cool (but not cold) and turn down the noise. Do everything that you can to make your bedroom a place conducive to relaxation and sleep.
• Don't Leave the TV on to go to Sleep - When you watch TV in bed, you start associating the bed with non-sleep activities. This can make it difficult to fall asleep. 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. Even as you sleep you can hear what is happening on the TV and a part of your subconscious can even process it, raising your stress levels and disrupting your sleep.

Learn how you can become an Energetic Early Riser!

http://www.ifoundHealth.com

Spencer Hunt was a busy pre-med student who got very little sleep and used to always be very tired throughout the day, until he discovered a new breakthrough discovery in nutrition. He now helps others to enjoy an energy and immune system boost through pharmaceutical grade, organic glyco nutrients that have been scientifically validated. Contact him through his site for a free glyconutrients consultation and wellness assessment.

Copyright Protected Report: This copyrighted document may be reproduced only if the author’s information remains and the links are live.

Article Source: http://EzineArticles.com/?expert=Spencer_Hunt

The Effects Of Sleep Deprivation - Are You Sleep Deprived?

By Gary M. Miller

In this modern age, people are getting busier and busier as they have more responsibilities to fulfill and their lives are changing drastically. There seems to be more and more things to be done so that some people really tend to neglect their sleep. They prioritize their work or pleasure above their sleeping and a bad cycle begins which eventually runs out of control.

Here is a primary example of the problem. A person focuses on their work too much. They burn the midnight oil and even sleep in the office just out of convenience. The same thing goes with their enjoyment or leisure time. They develop an addiction to watching television or playing video games. They talk on the phone constantly and they never actually sit still and enjoy some peace and quiet. This can go on for weeks until that person gets tired, scolded by their boss or teacher for staying up too late or starts getting sleepy at the wrong times. This can lead to sleep deprivation if the right amount of sleep is never met. If something is not done and the problem gets worse, it could lead to even more adverse effects.

There are several effects of deprivation: from mild to severe. By examining these effects, you can determine if you are sleep deprived. One common and immediate effect of sleep deprivation is that you still feel sleepy after a normal night of sleep and you tend to need to go to bed earlier than usual in order to get back on track with your lost amount of sleep. This is only an initial condition but, if you do not get on track, it evolves into a bigger problem.

People who get behind can often prevent themselves from getting back to sleep by drinking too much coffee or staying awake too late in front of the TV. It is usually something in your surroundings that makes you stay awake too late. For example, one teenager recounted how she slept at three in the morning, woke up at seven, and when she wanted to sleep earlier to make up for the lost sleep, she failed to do so because there was a concert being held near her house! She could hear the band playing and could not sleep! Since she liked what they were playing, she just stayed up listening and then found herself sick the next night.

There is a common misconception that missing just one hour of sleep each night will not have any effect on the activities during the following day. This is far from being true. It is definitely not ok to continually sleep less each night for even just an hour. You will eventually develop "sleep debt" which is the buildup of much needed lost sleep. The sleep debt time will continue to accumulate and you will have to make up for it even if you are just lacking one hour of sleep per day. If the sleep debt is accumulated, you can develop a problem in your daytime performance, thinking, temperament or all of the above.

It is definitely true that sleep deprivation can affect your daytime performance or motor skills. You can get drowsy and you may not be able to concentrate when you lack sleep. Driving while tired in the United States results in a high prevalence of motor vehicle crashes. This comes to about 100,000 crashes per year according to the National Highway Traffic Safety Administration!

Driving at night or in the mid-afternoon is much riskier than in the morning because it is dark. This is because your biological clock, which controls the timing of sleep, will make you feel sleepier when it is dark rather than when it is light. Drowsiness makes your reaction time slower than usual and weakens your vigilance and ability to make good judgments. Decreased motor function will also affect your performance at work.

It is simply not a good thing to be deprived of sleep. You might experience a lot of bad consequences that you never thought of. In fact, we should balance our lifestyle with our sleeping so that work and pleasure have a reasonable amount of time rather than an overextended amount. Sleep is an important part of our daily routine and we should take the time to sleep so as to give our bodies what they so rightly deserve!

Over 70 Million people in the USA suffer from some kind of Sleep Disorder! There are actually hundreds of ways to improve your sleep but the first thing that is needed is to raise more awareness! If you want to sleep better tonight, you can visit this information Sleep Aid Web Site that is packed with FREE information: http://www.Sleep-Aid-Solutions.com

Article Source: http://EzineArticles.com/?expert=Gary_M._Miller

7 Tips To Help You Sleep Better And Beat Sleep Deprivation

By Gisele Brosnan

Do you find yourself lying in bed at night tossing and turning or counting backwards in the hopes of eventually falling asleep? If you suffer from occasional bouts of insomnia, here are seven sleep aids that can help you sleep with more ease:

1. With the increased awareness of the importance of receiving a good night's sleep, a number of sleep-friendly pillows are now available for sleep-hungry individuals. Some pillows are specifically designed to help reduce the frequency and intensity of snoring.

Snoring is one of the greatest detractors to a good night's sleep. The new PillowPositive is a special patented cervical pillow. Clinical trials have shown its efficacy in helping reduce snoring. PillowPositive encourages the user to position their head in order to avoid positions that leave the airway passages vulnerable to snoring.

Another sleep-friendly pillow is the Nelson Sound Sleeper. The Nelson Sound Sleeper is an ergonomically designed pillow that has built-in speakers that allow relaxing music to be funneled to the user. The Nelson Sound Sleeper is made for the whole body. It supports a healthy inclined position that reflects the body's natural curvature, and which supports the spine. The Nelson Sound Sleeper is designed to support and distribute equally the user's body weight, regardless of what side or sleeping position the sleeper has taken.

2. Aromatherapy sleep aids that will send you off to dream land sweetly. Although many people scoffed when aromatherapy first caught the public's attention, research shows that essential oils can be quite effective in alleviating all sorts of medical conditions. Lavender has proven to be the most popular choice for inducing sleep.

There are several ways you can use lavender to fall asleep. You can purchase a special aromatherapy diffuser that you can use to expel the aroma in your bedroom before bedtime. You can place a few drops in your hot bath, or you can purchase lavender massage oil and rub it into your skin before nighttime.

Whatever you choose, you will want to remember that essential oils can be surprisingly powerful—a few drops goes a long way. You can also create a small sachet filled with lavender potpourri that you can place in your pillow. Some people have also reported success with the use of jojoba oil, marjoram, and ylang-ylang.

3. White noise machines can be particularly effective if you need to fall asleep during the day, where distractions and noise are more prone to keep you awake. Popular models include the Norelco Natural Sound Selector, the Burltech Ultra Heart and Sound Soother, and the Marpac line of Sound Conditioners. Most of these white noise machines are outfitted with several modes and sounds from nature that are designed to send you off to sleep.

A simpler way to gain a similar effect is to use a fan on a low setting, or to set the radio on the classical music station at a very low volume.

4. Like essential oils, music is another great way to calm the senses and prepare the body for restful sleep. Many musical CDs specifically designed to send you off to sleep are now available. The SleepNowCD, for instance, contains sonic biofeedback that is designed to minimize anxiety and induce sleep. Another option for insomniacs is the Easy Sleep Tapes for Insomniacs from Hypnosis Concepts. These tapes contain two hypnosis sessions aimed to ease you into restful sleep.

5. Certain herbs have been proven to induce sleep. Special nighttime or sleepy time teas can be a powerful yet natural method to induce sleep. Chamomile, valerian, and ginger teas are recommended for sleep-seekers. Make sure to drink these hot teas at least an hour before bedtime.

6. If you find yourself experiencing transient insomnia due to travel or temporary stressors, over the counter sleep aids can help you get the rest you need quickly and easily. Over the counter sleep aids are no substitute to natural sleep, and their use should be discontinued as soon as possible. These drugs are designed to provide fast relief from sleeplessness, but they lose their effectiveness if used for too long.

7. With the variety of non-drug sleep aids now available, prescription sleep aids should be avoided, if possible. If you suffer from severe chronic insomnia, visit your doctor to make sure you are not suffering from an underlying disorder or illness. Many sleep aids carry the risk of side effects, and some can even be addictive. Proceed with caution when it comes to prescription sleep aids.

You can search the web for information on treatments to reverse wrinkles or simply visit our site. Visit our site often and you’ll be well informed when is comes to non-surgical facelifts and effective anti-aging products, medical treatments & body and mind health.

© Copyright Beauty Match Network. All rights reserved in all countries.

Gisele Brosnan is a contributing Editor for http://www.mybeautymatch.com. Find out which anti-aging skincare products, treatments, and aging well options that will help you look as young as you feel. Join Beauty Match Insider and receive ‘7 Beauty Tip Sheets’ (valued at $47)…our gift to you just for joining today!

Article Source: http://EzineArticles.com/?expert=Gisele_Brosnan