Do You Have a Hard Time Sleeping?

Stress, alcohol, caffeine, grief. What do all these things have in common? These are factors that can contribute to a lack of sufficient sleep. We all have such busy schedules trying to multi-task and take care of all our responsibilities within a 24 hour period. While doing so, we often neglect the one thing that can help us to balance all of our responsibilities more easily and that is a good night's sleep. According to a study carried out by the University of Chicago Medical Center in 1999, 47 million Americans do not get enough sleep each night. Sleep deprivation can interfere with a person's mood, energy and even their memory can be affected, if they have not had an adequate night's rest. The obvious symptoms such as exhaustion and fatigue can adversely affect our mood, leading to a more pessimistic outlook on life, and heightened levels of stress and anger. The National Sleep Foundation (NSF) even went on to conclude that road rage may be caused by a "national epidemic of sleepiness".

The frontal cortex in the brain relies on sleep in order to function properly. However, when a person has not received sufficient rest the night before, the frontal cortex cannot easily control speech, solve problems or access memory to the same degree as when the body has rested sufficiently. It is not just brain function that is affected by a lack of sleep. Physical energy and exertion is also much lower. A healthy person will actually show signs of aging and symptoms of diabetes, as glucose metabolism drops by a startling 40 per cent. But these symptoms can quickly disappear once the person has received enough rest. It is wise to get a good night's rest before driving the next day, as this normal activity may become very dangerous if the driver is overly tired.

What is the cause of sleeplessness? It can be a variety of factors. Stress or excitement can contribute to poor sleeping patterns. Some medical conditions as well as prescription drugs may also inhibit proper, restorative sleep. Many people are aware of the way in which caffeine is a prime suspect. It works well in waking you up in the morning, but as it is a stimulant it should be reserved for consumption during the daytime and avoided towards bedtime.

According to the study, over seventy sleeping disorders are responsible for disrupting sleeping patterns, such as sleep apnea. Common symptoms of a sleeping disorder would include insomnia, excessive snoring, nightmares and the overuse of sleeping pills. I fpossible, try to limit the use of sleeping pills, as they will not be able to provide a long term solution. The body can become dependent on the use of sleeping pills, making it hard on the body to reproduce the natural affects of sleep.

Our forefathers appear to have slept better than we do nowadays. The last century has seen a decrease in the hours spent sleeping, in industrialized countries. In 1910, people slept 9 hours on average each night. But just 65 years later in 1975, this total had dropped to 7.5 hours. According to the 2002 Sleep in Americapoll, that was carried out by NSF, the findings indicate that the average American adult now sleeps an average of just 6.9 hours a night. We have previously mentioned how such lack of sufficient sleep leads to exhaustion, fatigue and other symptoms. Shift workers seem to suffer even more from these symptoms, averaging just 5 hours of sleep a night.

Each person is different. Not everyone needs the recommended 8 to 9 hours of sleep each night. Some people are perfectly able to function with a lot less. Age is also a factor to take into account. Babies and infants need a considerable amount of sleep. Newborns up to the age of two require between 13 and 17 hours of sleep. From the age of sixteen to sixty five, the recommended amount is between 6 to 9 hours. Older people tend to need less sleep.

If you are having a hard time getting to sleep, look at your lifestyle and see whether there are factors that inhibit your ability to sleep properly. Try to make sleep as much a priority in your life as your other chores and responsibilities. Check your medication and see if it has any adverse side effects. Cut out caffeine close to bedtime and do not exercise late in the evening. It will stimulate your body, rather than allow it to wind down and relax naturally. A warm bath may also help to reduce the tension in your muscles and then help you fall asleep more easily. It is beneficial to have a set bedtime and time to get up. Try to plan for sufficient rest and hopefully you will be able to enjoy a restful night's sleep from now on.

Source:

http://www.sleep-deprivation.com/