Tuesday, March 25, 2014

Are You Sleep Deprived?


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. 

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/

1 comment: