Question: Are you sleep deprived? Feb 4, 2009
We have all been there: unable to fall asleep or stay asleep we lie there with a to-do list looping through our brains. Numerous studies indicate that adults should get between 7 – 8 hours of sleep a night. Realistically though, that seems to be the exception rather than the rule. Most working adults claim to sleep an average 5 – 6 hours a night. Sleep deprivation can really reak havoc on our bodies and can contribute to heart disease, breathing disorders, and even depression. Additionally, chronically sleep-deprived people are typically less productive, more irritable and more prone to work and motor vehicle accidents. There are many contributing factors to sleep deprivation, although most of them are not medical. Excessive worry, working late or inconsistent hours, not allowing enough time to sleep, and stress are the biggest culprits. In one study, 34 percent of women and 22 percent of men claimed that stress was their main reason for not sleeping. While we cannot eliminate all stressors in life, we can learn to manage them better. Experts also suggest some relatively simple lifestyle pattern changes that may help improve quality and quantity of sleep. If you frequently suffer from sleep deprivation, try the following:
- Avoid caffeine, alcohol, and vigorous exercise in the evening
- Avoid watching TV in bed or using TV to help fall asleep
- Avoid working/playing on the computer prior to sleeping
- Take a half hour to quiet the mind and body just prior to sleeping
- Get up, stretch or read if you can’t fall asleep to help quiet the brain and relax the body
- Go to bed and wake up at the same time everyday. Allow your body to get used to a schedule
If none of the above suggestions seem to help, seek the advice of a medical professional. But when the stresses of daily life and the holidays take their toll on your sleep, grab a good book, take some deep breaths and try to ignore the clock.
Sweet Dreams,
Julie Riggs, MED RD LD
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