Sleep
Do you wake up in the morning feeling refreshed? If you are getting enough sleep you should wake up, even before your alarm clock goes off, and feel like you are energized and ready for the day. You jump out of bed and are ready to go. Does this sound like you? It should, if you are getting enough restful sleep you should feel like this every morning.
However, with our hectic, stressful North American lifestyle sleep isn't always easy or restful, but it is crucial for our well-being. Some people look at sleep as a luxury, or wasted time. But without proper sleep your body does not perform well and your cognitive function is diminished. When we sleep the brain is restoring and healing all of your organs, muscles and balancing those hormones. It repairs damaged tissue and stores our experiences from the day to long term memory. Sleep is not wasted time, it's very important for a healthy mind and body.
How much sleep is enough? It definitely varies per individual but the National Sleep Foundation recommends 7 - 9 hours of deep sleep for adults. This means fully restful sleep. Many of us have broken sleep, which means we wake several time throughout the night. This causes sleep deprivation.
Sleep deprivation, also known as insufficient sleep or sleeplessness, is the condition of not having enough sleep. It can be either chronic (happening frequently, long term) or acute (new occurrence) and may vary widely in severity. A chronic sleep-deprived state adversely affects your health, the brain and cognitive function.
If you're not sure if you're sleep deprived here are
the main symptoms you might feel:
* Daytime sleepiness
* Yawning
* Fatigue
* Irritability
* Depressed mood
* Difficulty learning new concepts
* Forgetfulness
* Inability to concentrate
* Lack of motivation
* Clumsiness
* Increased appetite / carb cravings
* Reduced sex drive
But what actually happens when you are sleep deprived? Your brain will be foggy, making it difficult to concentrate and make decisions. You may feel down and not able to socialize well. You may fall asleep at your desk and get fired. If sleep deprivation continues it may affect your overall health; you could be prone to serious medical conditions like obesity, chronic inflammation, weakened immune system, heart disease, high blood pressure and diabetes. To avoid these symptoms of lack of sleep you need to ensure you have enough restorative sleep daily.
So what are some of the at home things we can do to help ensure we get enough nighttime sleep? Maintaining good sleep habits are essential.
Here are some home management suggestions:
* In the evening when you're tired go to bed.
* Maintain the same daily wake / sleep routine; keep it consistent.
* Try not to nap later than 2 or 3 pm, and keep it short, no longer than 1 hour. Even if you lay quietly during the day and breathe, it can have a restorative effect.
* Try not to eat 2 - 3 hours before going to bed. Make sure you eat enough for dinner so you're not hungry in the evening.
* Avoid alcohol and coffee in the evenings; they both disrupt the sleep cycle.
* Read a book before bed; this will help distract you from your day and help you fall asleep.
* Exercise regularly.
* Eat healthy, and stay hydrated.
* Go for an evening stroll and get some fresh air.
* Keep your bedroom quiet, cool and comfortable.
* Turn off your electronic devices at least 30 minutes before bedtime.
* Listen to a soothing audio.
* Melatonin works very well if taken 20 - 30 minutes before bed; try not to take this too often, your brain needs to figure out how to shut down and fall asleep.
* OTC sleeping pills also work well; to avoid dependency try not to take medications too often.
Keep a sleep journal. Note the time you go to bed, how many times you woke up during the night, the time you awoke, how you feel and what you're thinking about. This can show you a pattern of when you are not sleeping well. And perhaps give you the information for how to alleviate your sleeplessness.
You may be thinking well no big deal if I don't sleep well for one or two nights, but what if it's happening more often. Sleep debt is a term used when you do not get adequate sleep at night, and it takes 4 days to fully recover from just one hour of lost sleep.
What are some
of the things that cause lack of sleep? Here are some of the causes for poor
sleep:
Worry. Whether it's about work, your kids, your aging parents, money or other things, worrying definitely weighs heavily on the mind and affects your sleep. Keep a notepad by your bedside and write down what's worrying you. Try to let it go and breathe deeply, a good night's sleep may help you see things more clearly in the morning.
Shift work. For some this is unavoidable as your work hours change. Try to be kind to your body. Eat healthy, stay hydrated, and exercise. Find what works best for you and stay consistent.
Sleep apnea. This is medical condition where your airway is obstructed and you wake up frequently. This condition needs to be addressed by your doctor.
Hormones. For most women our hormones fluctuate throughout the month. And as we age our hormones can become unbalanced and greatly affect our sleep. For men typically an imbalance of testosterone will affect sleep. It's a good idea to have this assessed by your doctor.
Restless mind. Sometimes when we lay down, and it's quiet, our mind rolls into overdrive. We think about everything at once; we think about our day, what needs to be done tomorrow, where our life is going, etc., it can get very out of control. On these nights try a sleep meditation and listen to the audio. It helps you focus on a voice (or music) outside your head, and typically it will help you fall asleep.
Fluids in the evening. It's very important to hydrate throughout the day but if you find you frequently need to get up and use the washroom it's negatively affecting your sleep. Try to consume your fluids earlier in the day, nothing after 9 pm.
Stimulants. Coffee, sugar, and alcohol are big ones. Try to avoid all of these things in the evening after 6 pm.
Great ideas. If you're like me your brain never shuts off. I often come up with amazing ideas when I'm lying in bed. Have a notepad and pen on your night table, that way you can jot down your brilliant idea and go to sleep.
Medications. Many pharmaceuticals can affect our sleep. Always read the information pamphlet so you are informed of any side effects. If you are on a new medication and you think it's affecting your sleep you can consult your doctor or pharmacist.
Street traffic or loud noises. Often times when you are awoken in the middle of the night by a noise (perhaps your partner snores) it can be difficult to get back to sleep. Focusing on your breathing can help your body relax and fall back asleep.
Late night studying.This may be unavoidable at times. For those in college or university there sometimes are just not enough hours in the day. Keep in mind that when you are tired and still trying to study your brain is not absorbing the information you are reading. It's best to shut it down, get some rest and start fresh in the morning.
Not enough sleep can make you zone out during the day, this is actually called 'microsleeps'. Your brain is trying to sleep but you are in an awake state.
If you have tried some of the
home management ideas and you are still experiencing difficulty sleeping you
may need to see your doctor, a therapist or sleep specialist. Cognitive
behavioral therapy techniques may work for you, or you may need medication.
It's always best to consult with a specialist if your sleeplessness persists.