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Insomnia is a common problem that is said to affect today’s generation Y people largely, irrespective of men, women, and children. Well, causes can range from being under stress and anxiety to leading a hectic and misbalanced lifestyle. Whatever the reason might be, the main concern focuses around the question how to get to sleep and not stay deprived of it. Now, going onto medication is probably the easiest way but not a feasible solution to the problem. In some cases, the medication too fails to work. What you need to do is build up a natural care therapy to fight the odds of sleep distress.
Why one needs proper sleep?
Well, it is a known secret that a good sleep at night makes one look refresh and healthy the next morning. Even one night’s sleep deprivation can make you look weary and dull. A disturbed sleep can even put up various odds during the day. Good sleep not only provides a refreshing look but also makes you feel energetic throughout the day, All, you need to do is try out the general techniques of getting to sleep and work out a methodology on how to get to sleep.
What are the do’s of getting a good sleep?
Now before, you chalk out a solution taking care of your sleep deprivation; you need to keep in mind that what works for others might not work for you. Experimentation is the key here. Here is a look at the general techniques that can help you in solving the concern of how to get to sleep-
- Wear comfortable clothing
- Treat yourself to muscle relaxation
- Turn your bedchamber cold and dark
- Maintain a regular bedtime and routine
- Restrict napping during the day hours for long
- Take a warm bath before sleep; avoid hot water bath
- Play relaxing and soft background music before sleep
- Try to reduce your stress level and control your worries
- Avoid consuming alcohol before sleep and take light meal
- Avoid hard exercising three hours prior to your sleep hour
- Avoid watching television or being on computer 30 minutes prior to your sleep time
Before, relying on sleep medications for obtaining that peaceful slumber at night; it is advisable that you try out the general methods of resting in peace. How to get to sleep is the common question that trickles the mind of every people in the present age; the catch lies in knowing your body clock and health and act accordingly. Do not fret; try this methods and your good night siesta is not far away.
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A recent study at the University of California suggests that women over the age of 55 are more likely to develop dementia if they suffer from sleep apnea, according to HealthJockey.com. Sleep apnea is a condition in which tissue in the throat collapses and blocks airflow, disrupting the victim’s sleep pattern. Dementia is a condition that leads to the degeneration of the brain.
The study involved nearly 300 women who seemed to have normal brain function and gave no signs of dementia. Researchers tested these women for cognitive impairments– any who were found to be impaired were released from the study. These women were then revisited five years later, when scientists observed a number of things, including their sleep habits and cognitive function. The researchers found that over a third of the women experienced dementia or cognitive problems.
The women who suffered from sleep apnea, though, were far more likely to have encountered dementia or cognitive problems. 44% of those with apnea also suffered dementia, while only 31% of those without apnea suffered dementia. While sleep apnea can’t be blamed entirely for dementia, said Kristine Yaffe, MD, who lead the study, the study shows that it can certainly contribute to the condition.
While the two conditions have long been linked, this study is among the first to establish that apnea may contribute to the loss of cognitive function, rather than the other way around. So what does this mean for sufferers of sleep apnea? Since the condition is treatable, treatment may also lead to a decrease in dementia and other brain-related conditions.
The study raises other questions about sleep and mental health, though. Regardless of apnea, the long-term affects of poor sleep (whatever the reason) may contribute to cognitive issues and dementia, reports the San Francisco Chronicle.
The researchers found several factors that had changed among the women after the five years had passed. Although the researchers were unable to conclude which changes might have lead to the cognitive loss, Yaffe said, there’s a high likelihood that the lack of oxygen reaching the brain was a leading factor.
Author Bio: Jay Druba is a health and fitness enthusiast. A lifelong <A HREF=”http://www.jaydruba.com”>runner</a>, he enjoys keeping up with the latest health trends and news across a wide variety of topics.
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- Sleep apnea may raise dementia risk, study finds (biosingularity.com)
Did you know that getting a good night’s sleep can be a simple as eating the right snacks before bedtime? That’s right: certain foods eaten close to the time you lie down will actually improve the quality and quantity of your rest, while other foods will make your rest hectic and non-replenishing. Here are some foods to enjoy and foods to avoid, if sleeping well is important to you:
Enjoy:
Foods that contain tryptophan and certain amino acids – the direct precursor to sleep-inducing brain chemicals like serotonin – will help you relax. These foods are turkey and other poultry, soy products like tofu and soy milk, eggs, sesame seeds and sunflower seeds, cherries, beans, lentils, hummus, seafood and meat, and dairy products like cottage cheese, milk, and yogurt.
Avoid:
Try to limit or eliminate your intake of caffeine containing foods after 3 p.m. (or, within at least 6 hours of bedtime.) Such foods and beverages as coffee, tea, *chocolate, carbonated softdrinks, and cakes and other candies that are flavored with coffees or teas. Certain over the counter cold remedies contain caffeine, too—so read the label before you take cold medicines.
By observing these late-day tips for snacking, you will ensure a better chance at a good night’s sleep. It might seem impractical to just take a handful of any of the foods to enjoy and munch down – so how can you find creative ways to work those into your menu? Here are some tasty ideas:
- Turkey sandwich on a whole grain roll with swiss cheese
- A cup of warm milk flavored with chocolate syrup
- Fresh cherries on a plate with celery sticks, carrots, and hummus
- Cottage cheese with nuts and honey mixed in. Walnuts are delicious, as are pecans.
- Plain or vanilla Greek yogurt (the extra protein will go a long way) with your favorite fruit mixed in. Berries are very good to mix with yogurt – but other possibilities might be pineapple pieces, chopped fresh cherries, cranberries, or shredded apple.
*Chocolate does contain caffeine, but it is in a much smaller amount than the other items listed above. If all of the others are avoided, the caffeine from chocolate alone is probably not sufficient to disturb sleep. Chocolate may actually help to induce sleep in some people, due to the dairy content and combination of tryptophan and the right sort of carbohydrates.
Todd enjoys blogging about healthy living, diet and exercise, and cooking. He currently writes for Direct TV
Several factors can cause sleep deprivation in people. While the causes are many, the consequences of sleep deprivation are similar in most people. Most people need at least 8 hours of sleep without which they find it tough to perform regular tasks. We’ve discussed a few common causes of sleep deprivation and their consequences in terms of health and productivity here for your study.
Common Causes of Sleep Deprivation
Sleep disorders fall into four broad categories: biological factors, lifestyle, clinical disorders and side effects of medication.
1. Lifestyle Factors: People who overwork, are stressed and fatigued don’t get the required hours of sleep. This is sometimes complicated by drinking coffee or alcohol just before bedtime. People who work changing shifts find it difficult to stick to a sleep – wake pattern, which disrupts their work rhythm.
2. Biological Factors: Age and gender affect a person’s sleep patterns and increase the risk of sleep deprivation. Older people are more likely to experience symptoms of sleep disorders when compared to younger people. Adults do face more chronic health issues such as diabetes, hypertension, and gastro-esophageal reflux disease and so on, which all can affect sleep quality. In women, pregnancy, menopause and hormonal fluctuations can cause sleep disorders.
3. Side Effects of Medication: Medications, both the prescription variety and the over the counter ones you pick up tend to interfere with sleep patterns. Medications can cause restlessness, fatigue and insomnia in some people. While one can take sleeping pills to induce sleep, these pills can cause one to depend on them and reduce tolerance to other drugs. Medications that are notorious for causing sleep deprivation and disorders are BP meds, stimulants, sedatives, drugs for weight loss and other prescription drugs.
4. Medical Conditions: Several underlying health issues, both physical and mental are capable of causing insomnia. Physical health issues such as diabetes and asthma may disrupt sleep, mental health issues such as post-traumatic stress disorder and depression can induce insomnia, excessive sleep and nightmares.
Consequences Of Sleep Deprivation
While most causes of sleep deprivation are not serious, they can seriously affect quality of life and prove to be dangerous if left untreated. For example, sleep apnea can cause heart problems; sleep deprived people can make costly mistakes in their work or while driving, causing accidents.
1. Physical Consequences: A person deprived of sleep can suffer headaches, dizziness, blurred vision and nausea. Repeated sleep deprivation can turn chronic, leading to a weakening of the immune system. A weak immune system means susceptibility to colds, infections and slow-healing injuries. Inadequate sleep can also make a person look aged before their time, giving them a haggard appearance with circles and bags under their eyes.
2. Mental Consequences: People deprived of sleep can be irritable, and display signs of stress and anxiety. They might be unable to focus on their tasks and as a result, costly mistakes can occur. Other serious side effects of sleep deprivation are memory loss and mental confusion. Hand and eye coordination can be affected, which slows reaction time, causing accidents.
3. Hyperactivity in Children: Hyperactive behavior is a child is a sign that the child is not getting adequate sleep. If you see your child running around after bedtime, full of energy, it’s likely the child is very tired but is unable to sleep.
4. Learning Inability: A person deprived of sleep might be unable to learn new things, might stutter and not be able to multitask efficiently. They will also experience difficult while making decisions. Over time, thought patterns can repeat themselves with a direct reduction in creativity.
Conclusion
The body needs at least 8 hours of adequate sleep in order to regenerate itself. You can vastly increase your productivity by taking naps, and maintaining regular bed times. If you suffer serious sleep deprivation, you must immediately seek medical attention to determine the root cause. When the underlying causes are treated, sleep patterns improve and as a result, quality of life improves.
References
To understand more about sleep deprivation and how it can affect your life and to read the latest updates on this subject, see http://www.nlm.nih.gov/medlineplus/sleepdisorders.html.
John Smith manages an online medical scrub store offering a wide range of women scrub tops, pants and lab coats
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