How To Fight The Effects Of Sleep Deprivation

Published: 07th March 2007
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Sleep Deprivation

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.

Steps to Improving Your Nights Sleep...

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 or a warm bath, anything that helps you unwind and get ready for 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 - 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 - 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 glyconutrition...

Spencer Hunt is a bilingual glyconutrient educator who recommends a balanced diet, with high quality vitamins, minerals, and glyconutrients products for cell to cell communication. Visit his site to see how glyconutrients can help you. He also uses glyconutrients on his own pets. http://www.ifoundhealth.com


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