Lost in the Fog

Ok today we are going to talk about sleep deprivation

All information taken from http://www.postgradmed.com

What is sleep deprivation?
Many Americans don't get enough sleep to remain healthy and feel alert during the day. Recent studies have shown that Americans sleep an average of 7 hours each night rather than the 8 hours recommended by sleep experts.

People who work long hours, those who have a hectic family schedule or a new baby, teens who stay up late and have to get up early for school, and even people whose pets sleep with them may get less sleep than their body needs to be at its best. Over time, this lack of sleep, also called sleep deprivation, can have serious effects on health and relationships. It may even be deadly

What are the effects of sleep deprivation?
It isn't clear why we need sleep, but we do know that sleep is as important as food and water. Some experts think sleep helps the brain recharge its energy and store memories for the long term. Sleep also seems to help the body fight off infection.

People who don't get enough sleep may lack energy, be depressed or irritable, have trouble remembering everyday things, and get sick more often than people who get enough sleep. They seem to age faster and they may have problems concentrating at work or school. Some scientists believe a lack of sleep may have a role in diabetes, high blood pressure, heart problems, and even obesity.

Poor sleep also leads to accidents. More than 200,000 auto accidents happen each year because drivers fall asleep at the wheel. The 1989 Exxon Valdez oil spill was at least partially caused by the actions of a tired tanker operator.

On the other hand, too much sleep can be as harmful as too little. Recent studies have shown that adults who get 7 to 8 hours of sleep a night live longer and are less likely to get heart disease than those who sleep less or more.

Sleep habits for a good night's rest
Stay away from caffeine, nicotine, and alcohol, particularly later in the day.

Have a light snack (but avoid eating a large meal) shortly before bedtime.

Go to bed and get up at the same times each day, even on weekends.

Get regular exercise early in the day.

Keep your bedroom cool, dark, and quiet. A fan or soft music can help disguise
distracting bedtime noise.

Use your bed for only sleep and sex.

Before bedtime, do muscle-relaxing exercises or take a warm bath.

Don't take sleeping pills unless your doctor prescribes them.

Avoid daytime naps unless they last less than 1 hour and are taken before 3 PM.

Try counting sheep or counting backward, which can lull some people to sleep.

If you lie in bed awake for more than 30 minutes, get up, go to a different room
and read or watch television, and return to bed when you feel sleepy.