Acknowledging your attitude
toward sleep and your own sleep-deprived state is an essential first step to a
healthy lifestyle. “I’ll sleep when I’m dead.” Is this your motto?
Seemingly, culture has
convinced us to deny the very real human need for sleep. Students stay up late
studying or doing projects. Workers skip sleep to meet deadlines. Medical
practitioners live with shift work schedules, and 24 hour workdays. “Partygoers”
develop poor sleep habits and risk serious problems from sleep deprivation. New
parents must live the baby’s sleep schedule.
How much sleep does an adult need? Individual needs are different. An adult should sleep 7 to 9 hours a night. The point is to get adequate sleep to wake rested. Those living with extreme stress (for example physical abuse, war, or refugee situations) and have ongoing sleep deprivation may display altered behavior.
How much sleep does an adult need? Individual needs are different. An adult should sleep 7 to 9 hours a night. The point is to get adequate sleep to wake rested. Those living with extreme stress (for example physical abuse, war, or refugee situations) and have ongoing sleep deprivation may display altered behavior.
Dr. Harold L. Williams and
associates at the Walter Reed Army Institute of Research found the mental symptoms and effects
of sleep deprivation are gradual over time. At first they may be unnoticed but
become quiet profound including a “number of mental, emotional, and physical
disturbances such as; progressive deterioration of mental functioning,
reduction of attention span, weariness, fatigue, and possibly isolation.” After
ninety hours of sleep deprivation, one develops vivid hallucinations and may end up
in psychosis.
Our reliance on technology
creates the conditions for sleep deprivation. Technology is highly
stimulating---looking at a monitor answering e-mails, mental problem solving,
playing on the Xbox, or watching highly dramatic, exciting TV. The body
responds as if you are in the action yourself. Your heart rate and metabolism
increase and your mind races to keep up. Once you’re over-stimulated it is
difficult to calm down and fall asleep.
It is important to be the
master of technology. Take un-needed technology, like the TV and phone, out of your bedroom. Be sure the glow from the radio or clock
isn’t too bright to sleep in. Recent research on lighting, including streetlights,
indicates blue light disrupts the melatonin sleep cycle. A simple solution to
bright tech is to put something in front of the LED bulb.
Children have different
sleep needs than adults and react differently to sleep deprivation. Sleep
deprived children display hyperactivity and may develop attention deficit
disorder. They may display emotional outbursts
such as aggression, crying, and inappropriate behaviors and school behavior, while achievement may suffer. Although a child might need a simple night-light, avoid
lighted pillows or other lighted, musical toys that might interrupt sleep.
Signs of Sleep
Deprivation:
Stress--causes you to crack and fold, you have difficulty solving
problems you are faced with. You feel helpless.
Memory Loss--can't recollect anything specifically in your mind,
memories are vague, "hazy."
Bad Concentration—inability to focus on anything you're doing, poor focus
and mental concentration, reaction time is significantly slowed. This serious
effect impacts EVERYTHING you do.
Appetite Changes--you will be super hungry all the time or have no appetite
at all. Prolonged sleep deprivation may cause weight gain, or loss.
Irritability---a growing anger and near hatred of everything and
everyone.
Tiredness--- characterized by feeling that any task is overwhelming.
Feeling, or being
socially inept—you cannot communicate
effectively, and the things people say are incomprehensible to you.
The body recharges and
repairs itself during sleep. Vigorous and demanding exercise requires better
sleep for the body to recharge to its optimum. In the sleep deprived, the body
cannot recharge itself and if the routine is continued exhaustion sets in. We
need to understand the cumulative effect of sleep deprivation has serious
consequences. These include depressed vital signs (blood pressure, heart rate,
and body temperature), impairment of thinking and memory, an inability to think
critically or creativity, hallucinations, and even death.
Melatonin is the key sleep hormone and is produced in the brain. Sunset triggers heightened melatonin secretion from the pineal gland. When our biological clock,
known as circadian rhythm, is disrupted, sleeping can be difficult. These melatonin
levels normally decrease with sunrise regulating periods of sleep and
wakefulness. As reported in the November 2004 issue of the journal Sleep
Medicine, melatonin supplements may be of use for certain insomniacs and to
regulate circadian rhythm sleep disorders. Research has shown melatonin
supplements taken at the same time each night improve sleep.
Life-style
Steps to Improve Sleep Quality
Avoid alcohol, tobacco and
especially caffeine. Eat light meals more often through the day. Do not eat
within two or three hours of going to bed. Fatty and oily foods, sweets,
ice-creams are stimulating and difficult to digest
Try to go to bed at an
early hour so that you spend more time in the relaxed state. According to
Ayurveda and research, it is easiest to fall asleep and the quality of rest is
deeper if we go to bed before 10 p.m.
Avoid stimulating
activities like talking intense conversation, or watching an exciting movie
after 10 PM or you may find sleep eludes you, or you wake feeling depleted.
Make sure that the room is
perfectly dark. Reduce noise levels to the absolute minimum. These changes can
get you more rest, and can help alleviate the effects of insomnia
Many sleep problems are due
to the inability of the mind to relax and be in the moment. Meditate for 15
minutes or so before going to bed and your mind will be quieter and the more
restful your sleep.
Go to bed only when you
feel drowsy as this short circuits anxiety about the arrival of sleep, which is
a major cause of sleeplessness. If you don’t fall asleep within half an hour of
going to sleep, wake up and meditate or read a book. If you awake in the middle
of the night don’t fret or fight to get sleep.
If you worrying about sleep
onset listen to calm, soothing music, or some audio books to distract yourself. Insomniacs find it hard to fall
asleep is because they think too much about falling asleep.
Drink lots of water through
the day, to flush out toxins and help support the kidneys. But minimize water
intake after 6 pm to avoid disturbing sleep for urination.
Oil massage is an effective
way to de-stress and relax. The oil massage encourages toxin elimination,
lubricate joints, improve complexion, relieve fatigue and increase energy levels.
Recommended oils: sesame oil (some find it a bit hot), coconut oil, or my
favorite Egyptian Oil. Warm the oil bottle a bit in a wide bottom dish of water
to heat the oil. Massage the oil all over your body with circular motion over
flat areas like abdomen and chest and straight strokes for arms and legs. Rest
for at least 30 minutes then have a warm shower.
Regular daily exercise
increases alertness and raises body temperature. Stop exercise five to six
hours before bedtime makes the body temperature drop which facilitates faster
sleep. Exercising close to bedtime is stimulating and disrupts sleep patterns.
Exercises that cause exhaustion should be avoided.
Quick
Fixes for Insomnia
Ensure the bedroom you
sleep is peaceful with adequate ventilation
Keep your bedtime and wake
time consistent from day to day, including on weekends
Do a small prayer before
retiring to reduce stress
Two drops of sesame/castor oil
applied to foot will make you sleepy
Soak your feet in warm water for
ten minutes before retiring
Take deep breaths--breathe in, imagine happiness and
positive energy, and breath out exhaling stress, worries and tension.
Get out of bed when you're not sleeping.
Avoid trying to sleep--read or watch television in another
room until you become very drowsy, then go to bed to sleep.
Use your bed and bedroom only for sleeping or sex.
Create a relaxing bedtime ritual, such as reading, soft
music, breathing exercises, yoga or prayer.
Avoid or limit naps--limit a nap to no more than 30 minutes
and don't nap after 3 p.m.
Some people like subtle background noise, such as a running
fan, to help drown out other noises.
Check your medications---some contribute to insomnia (also check the labels of
over-the-counter products to see if they contain caffeine or other stimulants,
such as pseudoephedrine)
If you take a pain reliever take enough to control your
pain while you sleep
Set your alarm so you know when to get up but then hide the
clock, wristwatch and cell phone in your bedroom--you'll sleep better.
Alternative Tactics (check with your
health care professional)
Melatonin. The
body’s sleep cycle naturally produces melatonin, releasing it into the
bloodstream starting at dusk, increasing through night, and tapering off toward
morning. Older adults seem to benefit more from melatonin. Considered safe to
use for a few weeks. The dosage for over the counter Melatonin is usually
between 0.3 and 5 milligrams (mg) a day usually taken 1-2 hours before bedtime.
A study has shown that
melatonin treatment significantly reduces the time it takes to fall asleep,
increase sleep efficiency, and increase the overall duration of sleep.
Valerian. A dietary
supplement sold as a sleep aid has a mildly sedating effect. The recommended
dose of valerian is 400 to 900 mg daily with an extract containing 0.4 to 0.6
percent of valerenic acid.
Acupuncture. A practitioner places numerous thin needles in your skin
at specific points on your body’s energy meridians.
L-Tryptophan is an amino acid naturally occurs in the body. It contributes
to the manufacture of serotonin, (a neurotransmitter) in the brain, which
promotes better sleep. Tryptophan is converted into serotonin, a natural
sleep-inducing chemical, which enhances the brain's melatonin production.
Magnesium deficiency is responsible for nervousness that prevents
sleep, and can cause leg cramps. Magnesium
is essential for normal sleep and has a calming effect on the brain. Magnesium is
taken 1 hour before bedtime.
Inositol enhances REM sleep and helps with the body’s ability to
fall back asleep after waking in the night.
http://www.effectsofsleepdeprivation.net/symptoms-of-sleep-deprivation/
http://www.sleeptracks.org/symptoms-of-sleep-deprivation.html
http://www.relishinglife.com/6/natural-ways-to-treat-insomnia/
Great article
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