We spend about a third of our lives sleeping and we need it for both mental and physical health. But too often with today’s busy lifestyles we don’t get enough.
Sleep not only revitalizes your body, it also gives your mind a chance to sort out the many thoughts of yesterday and prepare to meet the new day. Without restful sleep, we easily get angry or impatient, we find problem solving difficult, our judgment is compromised and could result in a safety issue, and our overall health suffers, making us more at risk of developing heart disease or diabetes. Scientists believe that sleep restores the body’s energy supplies that have been depleted through the day’s activities.
It’s common to have temporary bouts of insomnia when life’s events disrupt our every day patterns. Students worry about an upcoming final exam, spouses may lament over an argument, financial or employment concerns may keep us awake worrying at night. But these are usually short lived and a good sleep pattern returns once the crisis is past.
How much sleep is enough? Babies need up to 16 hours, while small children require10 to 12 hours. Adolescents need about nine, and most adults benefit from seven or eight hours of restful sleep to awake feeling refreshed. However, if you find you are experiencing numerous nights of restlessness and periods of lying awake, there are some remedies you can try.
Don’t eat a large meal close to bedtime, and limit caffeine and nicotine as they can interfere with sleep. Establish regular sleep patterns, enjoying some quiet activities such as reading and sipping a cup of herbal tea before going to bed, or taking a hot bath, at the same time most nights. Make sure the bedroom has no distractions such as a computer or TV. Don’t start important or controversial discussions with your mate in the bedroom but reserve a time during the day to talk about urgent family matters. Exercise regularly, but do it earlier in the day when it won’t over stimulate you. Make a list of chores that need to be done the next day to ensure you will remember them.
Occasionally there are physical reasons for lack of sleep. If you continue to experience frequent bouts of wakefulness have your doctor test you for sleep disorders such as apnea, shallow breathing, restless leg syndrome, or narcolepsy. Snoring can be disruptive to your sleep as well as that of your partner. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need.
Remember that medications may help you sleep but they are highly addictive and are not treating the cause of your symptoms. They may also interfere with your daytime wakefulness.
You can prevent sleep disorders from developing if you maintain a healthy lifestyle and follow the suggestions above. You will be able to greet every day well rested and able to cope with the many challenges that you may meet.
Sleep not only revitalizes your body, it also gives your mind a chance to sort out the many thoughts of yesterday and prepare to meet the new day. Without restful sleep, we easily get angry or impatient, we find problem solving difficult, our judgment is compromised and could result in a safety issue, and our overall health suffers, making us more at risk of developing heart disease or diabetes. Scientists believe that sleep restores the body’s energy supplies that have been depleted through the day’s activities.
It’s common to have temporary bouts of insomnia when life’s events disrupt our every day patterns. Students worry about an upcoming final exam, spouses may lament over an argument, financial or employment concerns may keep us awake worrying at night. But these are usually short lived and a good sleep pattern returns once the crisis is past.
How much sleep is enough? Babies need up to 16 hours, while small children require10 to 12 hours. Adolescents need about nine, and most adults benefit from seven or eight hours of restful sleep to awake feeling refreshed. However, if you find you are experiencing numerous nights of restlessness and periods of lying awake, there are some remedies you can try.
Don’t eat a large meal close to bedtime, and limit caffeine and nicotine as they can interfere with sleep. Establish regular sleep patterns, enjoying some quiet activities such as reading and sipping a cup of herbal tea before going to bed, or taking a hot bath, at the same time most nights. Make sure the bedroom has no distractions such as a computer or TV. Don’t start important or controversial discussions with your mate in the bedroom but reserve a time during the day to talk about urgent family matters. Exercise regularly, but do it earlier in the day when it won’t over stimulate you. Make a list of chores that need to be done the next day to ensure you will remember them.
Occasionally there are physical reasons for lack of sleep. If you continue to experience frequent bouts of wakefulness have your doctor test you for sleep disorders such as apnea, shallow breathing, restless leg syndrome, or narcolepsy. Snoring can be disruptive to your sleep as well as that of your partner. Most sleep disorders can be treated effectively, so you can finally get that good night's sleep you need.
Remember that medications may help you sleep but they are highly addictive and are not treating the cause of your symptoms. They may also interfere with your daytime wakefulness.
You can prevent sleep disorders from developing if you maintain a healthy lifestyle and follow the suggestions above. You will be able to greet every day well rested and able to cope with the many challenges that you may meet.
