TIPS FOR GETTING A SOUND SLEEP
SLEEP
Sleep is a natural periodic state of
rest for the body and mind, in which the eyes are usually close and
consciousness completely or partially lost, so that there is a decrease in
bodily movement and responsiveness to external stimuli.
It is a required activity essential
for health and well-being of Humans and their survival. It is important for
normal motor and cognitive function. Rats deprived of sleep will die within two
to three weeks.
It is estimated that about 45 percent
of the world's populations are not getting enough sleep despite the necessity
for normal sleep resulting in such problems as daytime sleepiness, poor
decision-making, interference with learning, domestic and road accidents.
Most people results to use of
sleeping pills as a remedy for poor sleep. Unfortunately most of these sleeping
pills stop working after several weeks of nightly use and long-term use can
actually interfere with good sleep.
HOW MUCH SLEEP DO WE NEED?
The amount of sleep each person needs depends on several factors, including age. New-born generally require about 16 hours a day, while teenagers need about 9 hours on the average. For most adults, 7 to 9 hours a night appears to be the best amount of sleep. Pregnant women in the first Trimester often need several more hours of sleep than usual. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Not getting enough sleep result to Sleep-Deprivation.
HOW TO KNOW YOU’RE SLEEP-DEPRIVED
Sleep experts and researchers say that if you feel drowsy during the day especially during exciting activities, you haven't had enough sleep. If you routinely fall asleep within 5 minutes of lying down, you probably have severe sleep deprivation, possibly even a sleep disorder. Micro-sleeps, or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation.
Other signs of poor sleep:
Clumsiness, Crowded judgment, Tiredness, Hungrier than usual, poor
comprehension, getting angry at little provocation, forgetfulness, difficulty
concentrating, memory lapses, fatigue, lethargy, and emotional instability.
EFFECT OF POOR SLEEP ON YOUR HEALTH
Inadequate sleep has a deleterious effect on our health, daily performance and endangers the work place, our family members, colleagues at work and the general public. Effects of poor sleep include:
- Impaired memory
- Weakened Immune Response
- Cold and Flu
- Hypertension and Heart Disease
- Stroke
- Trouble concentrating
- Hallucinations, Moodiness and Depression
- Poor Sex drive or Decrease Libido
- Increased food consumption and appetite resulting in over-weight/Obesity and its complications
- Diabetes Mellitus
- Alcoholism
- Decrease Life Expectancy
- Premature aging of the Skin or early Wrinkling
- Impaired creativity and innovation
- Accident prone
- Workplace mishaps or Occupational Injury and errors
- Road Traffic Accident
TIPS
FOR GETTING A SOUND SLEEP
- Establish a Sleep-Routine by going to bed at a set-time each night and get up at the same time each morning, even on weekends.
- Turn Your Bedroom into a Sleep-Inducing Environment by keeping things well arranged and your bed spread clean and well laid.
- Sleep on a comfortable mattress and pillows.
- Step away from the screens: Ban Phones and other Portable Electronics before Bed for More Restful Sleep.
- Avoid Caffeine, Alcohol, Nicotine and heavy meals in the evening.
- Minimize external distractions: use ear-plugs to block sounds and use sleeping eye mask to avoid bright light.
- Avoid turning on light to find your way to the bathroom if you wake up at night to use the toilet. Use torch-light to move around.
- Avoid staring at the clock or your watch: Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face and put all Watches away from you.
- Balance Fluid Intake: avoid taking excess fluid at night as this can increase the frequency of urination thus interferes with your sleep.
- Get 20 to 30 minutes exercise a day. Daily exercise often helps people sleep, try to get your exercise about 5 to 6 hours before going to bed.
- Relax before bed-time: A warm bath, reading, or another relaxing routine can make it easier to fall sleep.
- Exposure to one hour early morning Sunlight helps the body's internal biological clock reset thus help promote sleep.
- Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep.
- See a Doctor if sleeping problem persist despite making necessary adjustment
FOOD
THAT ENHANCES SLEEP
Certain food contains micro-nutrient
and substances that help promotes good sleep. This includes:
- A Glass of Warm milk
- Cheese
- Bananas
- Yogurt
- Green tea
- Honey
- Cereal
- Oatmeal
- Chamomile tea
- Bread
- Almonds
- Dark Chocolate
- Potatoes
- Saffron
- Tart cherries.
