The Cousin of Death

Importance of sleep

Sleep is essential for a person’s health and well being, according to the National Sleep Foundation (NSF). Yet tons of people don't get enough sleep, and many suffer from lack of sleep; this is a problem. A surveys conducted by the NSF (1999-2004) shows that at least 40 million Americans suffer from over 70 different sleep disorders, and 60% of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40% of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month, ranging from being tired at work to trouble staying awake while driving, etc.  It is the same with children: almost 70% of kids experience trouble sleeping at least one night per week.

Amount of sleep needed

Just 5 more minutes

Everyone’s individual sleep needs are different. In general, most healthy adults are built for 16 hours of productive wakefulness and need an average of eight hours of sleep a night. However, some individuals can function just fine without sleepiness or drowsiness after as little as six hours of sleep. Some people need up to 10 hours, just sleeping the day away! I need about 7 to feel good, less than that I'm a hurting unit, more than that I'm generally a little lethargic from oversleeping.  

What causes sleep problems?

Psychologists and other scientists who study the causes of sleep disorders have shown that such problems can directly or indirectly be tied to abnormalities in the following systems:

Physiological systems

• Brain and nervous system
• Cardiovascular system
• Metabolic functions
• Immune system

Furthermore, unhealthy conditions, disorders and diseases can also cause sleep problems, including:

• Pathological sleepiness, insomnia and accidents
• Hypertension and elevated cardiovascular risks (MI, stroke)
• Emotional disorders (depression, bipolar disorder)
• Obesity; metabolic syndrome and diabetes
• Alcohol and drug abuse
• As well as video games, redbull, and How I met your Mother marathons (JK)

How to get a good night sleep

According to sleep researchers, a night's sleep is divided into five continually shifting stages, defined by types of brain waves that reflect either lighter or deeper sleep. Toward morning, there is an increase in rapid eye movement, or REM sleep, when the muscles are relaxed and dreaming occurs, and recent memories may be consolidated in the brain. This is my favorite part of sleep! Even though a lot of us do it, the experts say that hitting a snooze alarm over and over again to wake up is not the best way to feel rested.  This on and off again effect of dozing and waking causes shifts in the brain-wave patterns. Sleep-deprived snooze-button addicts are likely to shorten their quota of REM sleep, impairing their mental functioning during the day. (New York Times, October 12, 2004)

Certain therapies, like cognitive behavioral therapy, teach people how to recognize and change patterns of thought and behavior to solve their problems. Recently this type of therapy has been shown to be very effective in getting people to fall asleep and conquer insomnia.

According to leading sleep researchers, these are techniques to combat common sleep problems:

• Keep a regular sleep/wake schedule
• Don’t drink or eat caffeine four to six hours before bed and minimize daytime use
• Don’t smoke, especially near bedtime or if you awake in the night
• Avoid alcohol and heavy meals before sleep

• 

  Good Morning!

  Get regular exercise!!!
• Minimize noise, light and excessive hot and cold temperatures where you sleep
• Develop a regular bedtime and go to bed at the same time each night
• Try and wake up without an alarm clock
• Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep

In closing, people, get your rest and eat your vitamins!

Until next time embrace the burn! And the sleep zzzzzzzzZZZZZZZZZZZzzzzzzzzZZZZZZZZZZZ