Inadequate sleep can leave one with more than dark circles under their eyes.  Approximately 25% of the adult population is affected by sleep disorders. Falling asleep is an integral part of one’s day and if not optimal, has a serious effect on our overall health and longevity.
Short term, multiple studies have demonstrated an association between sleep deprivation and the increased incidence of poor performance at work, higher levels of stress, an increase in accidents both at home and work, and a decrease in mental acuity. Long-term, sleeping disorders lead to higher incidences of hypertension, heart attacks, stroke, depression, a decrease in the overall quality of life, and a decrease in life expectancy.
How much rest is enough?
Most studies indicate that children require 9-10 hours as do adolescents. Adults require 8 hours or more of restfulness per night. The easiest test is whether you require an alarm clock to get up in the morning.  Rate your overall feeling upon rising and ask yourself do you feel fresh and fully rested? Do you require a nap mid-afternoon? If you need a nap, or feel less than 50% fully rested, then you may need more or better quality sleep.
Causes of Sleep Deprivation:
- Personal habits
- Watching TV late at night
- Working on the computer late at night
- Late night socializing
- Shift work
- Deadlines at work that cause you to work late at night
- Excessive worrying before bedtime
- Alcohol consumption before bedtime
- Poor sleeping hygiene
- Caffeine or nicotine usage several hours before rest
Sleeping Help
- Simply get in the habit of retiring for the night at a specific time: stick to that allotted time so that you can settle down for the night
- Get rid of all external stimuli (all work, anything electronic) and engage in quiet time such as easy reading for 30-45 minutes before bedtime
- Turn off the television, other bright lights, computers, and lit-up electronics since they interfere with your circadian rhythm
- Restrict caffeine, nicotine, and alcohol a few hours before going to bed.
- Avoid late-night socializing most nights of the week.
- Improve your sleep environment by adjusting the temperature, using blackout shades, and soundproofing the area as best as possible. Remove TVs, computers, and radios.
- Seek medical attention for sleeping disorders that are not remedied by the above suggestions. You may have a serious disorder known as sleep apnea.
See related articles.
“Melatonin: the Other Anti Aging Hormone”
“Battle Chronic Fatigue Syndrome and Fibromyalgia with by Sleeping”
