How To Fight The Effects Of Sleep Deprivation - Unearthed

Negative Health Effects From A Lack Of Sleep

If you suffer from sleep deprivation, you are not alone. Nearly a quarter of the adult American population, or 47 million adults, has some form of sleep deprivation. This condition 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. Sleep deprivation is not a condition to be taken lightly.

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.

How to Get a Better Nights Sleep

Start a Bedtime Pattern - Make some time to relax and unwind before you go to bed. Make some type of a bedtime plan 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 meditation, reading, aromatherapy or a warm bath.

Stay Away From Caffeine - Caffeine is a known stimulant. That is why people take it in the morning to wake up. What may not be so apparent is how long caffeine can stay in a persons system - up to fourteen hours. You could still be awake at midnight, from a cup of coffee at noon. Avoid caffeine at least five to seven hours before going to bed.

Stay Away From Alcohol - While alcohol may make you drowsy at first and thus make it easier to fall asleep, it can cause disturbances in your sleep, resulting 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 sleep and relaxation.

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.

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