Sleep Deprivation

How Sleep Deprivation Effects Us

2008-02-16T05:02:00.001-08:00

Sleep is not only one of the most enjoyable pursuits for most people, but also of vital importance to the body and its upkeep. It is generally considered good practice to get from seven to nine hours of quality sleep every night in order for our brain and body to continue working properly, let our brain cells revive themselves, and rest tired muscles exhausted from a hectic day.

When this is interrupted sleep deprivation occurs. There are many characteristics associated with sleep deprivation: memory loss could appear, we could catch cold bugs and flu more easily as our immune system isn’t working properly, or we could suffer accidents because of our drowsiness, the list can go on. To most people who haven’t suffered it, sleep deprivation isn’t a serious problem and we usually don’t take a great deal of notice about someone who complains of being tired all the time. Yet it is a serious illness and it does effect millions of people all year round and all over the world.

Do you suffer from sleep deprivation? It is quite possible that you do but haven’t even considered the possibility. Most people have one or two bad nights, especially parents with young children, and when you are feeling tired during the day you just put it down to ‘that’s life’. But what if you have a serious problem? If you find yourself needing to have an afternoon nap or you feel yourself falling asleep at the wrong times in the wrong places you could be suffering from sleep deprivation. Likewise if you are feeling far from 100% or nervous about something you just can’t quite place. Are you coming down with more colds and flu than normal? This could well be another symptom.

If these sound suspiciously familiar it could be that you need to revise your sleeping habits. A great way to do that is to keep a diary on how long you sleep and other related information. Most people blame their hectic lifestyle and allow themselves to suffer the consequences, but there are plenty of things you can do to improve the situation. Remember that sleep is not a privilege or a luxury but an absolute necessity.

Once you realize that you may have a problem and that it is starting to effect your waking life what exactly can you do? Well, you now have your diary so you can start organizing where, when, and how to sleep. The first necessity is where.

The majority of animals make their own nests each night. Gorillas do it. You have to treat your bed as a nest. Don’t eat or read or do anything in it except sleep (ok, and sex). Your bed needs to be as comfortable as possible, making sure it is the right size. Change the linen as many times as possible to create a clean, fresh atmosphere where you can relax in peace. Ventilation is also very important. If possible try to leave a window slightly open at night to add you in breathing. Obviously if you live in Alaska this might not be a viable option. Research shows that going to bed on an empty or full stomach is asking for trouble so try to steer clear of last minute binges before bedtime. Another common mistake is thinking that alcohol makes you sleep better. You may fall asleep more quickly with a couple of beers inside you but it is pretty certain that you will wake up later on in the night because alcohol causes your body to dehydrate and cry out for water.

These are some simple rules for trying to get a better night’s sleep and there are many more. However, if you have a more serious condition then it would be very wise to go and see your doctor, even if you feel it is not important enough. Remember that sleep is not a privilege or a luxury but an absolute necessity.

Keith Londrie II is the Webmaster of http://overcominginsomnia.coffee-info.info A website that specializes in providing information on overcoming insomnia that you can research on the internet. Please Visit http://overcominginsomnia.coffee-info.info Today!

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Insomnia or Sleep Deprivation

2008-02-16T05:00:00.002-08:00

By John Mac

Insomnia is mainly associated with people who cannot sleep at all, however there are many types of Insomnia which prevent people from sleeping. Types of insomnia include; inability to sleep through the night, difficulty in falling

asleep,waking early in the morning & being unable to sleep again & more commonly lack of quality sleep.

On average adults require between 7-8 hours of sleep per night, however this figure can vary from person to person.

As people get older they may tend to require less sleep at night but then nap during the day. Young babies spend most of their day asleep whilst school age children require about 10 hours sleep per night.

Insomnia has many symptoms including:

Lying awake a long time before falling asleep.

Waking up several times during the night.

Awaking early in the morning and then not being able to fall asleep again.

Feeling tired & un-revitalised.

Feeling irritable during the day.

Inability to concentrate or function correctly during the day.

Insomnia may result from many factors including:

Drug Use - Withdrawal from certain drugs can lead to insomnia, such as hypnotics -prescribed for short term insomnia, alcohol, antidepressants, diet pills, beta blockers & corticosteroids.

Psychiatric Problems - Stress, depression, dementia or anxiety can lead to insomnia.

Physiological Problems - Your environment may cause insomnia, noise, light, jet lag, snoring or movement by a partner & physical activity before bedtime ( sports or reading ).

Physical Problems - Insomnia may be caused by physical conditions such as; headache, arthritis, hot flushes & parkinson disease.

In treating insomnia drugs should only be used as a last resort as they have side effects & can be addictive. The first cause of action in treating insomnia should be to eliminate any underlying causes. Steps you can take to eliminate these causes are:

Restricting your intake of caffeine, alcohol & Nicotine.

Taking regular exercise during the day.

Keeping a good sleep environment - quiet & not too light.

Educating yourself about sleep & relaxation.

Counselling - Talking to a professional may help you to get to the underlying causes of your insomnia.

Preventative action you can take to stop insomnia occurring include:

Do not eat a big meal before going to bed.

If noise is a problem wear ear plugs.

If you cannot sleep, get up and occupy yourself for a short time & then try again.

Try not to nap during the day.

Keep to a routine before bedtime so that you create a mindset for sleep.

John Mac is author & owner of http://www.fitnessdiethealth.com a website aimed at providing help & information for people looking to improve their fitness, diet & health & for information about insomnia

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Sleep Deprivation

2008-02-16T05:00:00.001-08:00

By Phil Tsang

Sleep deprivation is generally the cause of sleep disorders such as apnea, narcolepsy and insomnia. Sleep deprivation is a symptom affecting millions of people around the world and is the lack of sleep which is crucial for restoration and rejuvenation.

Contrary to what people think, insomnia is not defined by the number of hours a person sleeps. As we get older, we tend to need less sleep. Babies might need between 10 to 14 hours a night and children between 9 to 12 hours sleep. Sleep is important for growth as well as for restoring muscular energy.

The optimum amount of sleep for most adults is around 7 to 8 hours a night. Although as I said it really does differ from person to person, some people may need as few as 4 hours, or as many as 10 hours of sleep per night.

If you feel refreshed during the day and not sleepy until bedtime, then obviously you're getting enough sleep. The amount of sleep required varies from person to person and depends on a number possible of factors including, age, genetic make-up, the amount of exercise you get, what you do during the day, the quality of your sleep and whether you are still growing.

5 hours of deep quality sleep is far better than 12 hour of broken sleep. It's important to note that it's the quality of sleep attained at night and not just the quantity that determines how you feel the next day. There are various stages of sleep and it's in the deeper stages that the body is able to restore.

Lack of sleep generally causes daytime tiredness, lethargy, aching muscles, blurred vision, headaches, nausea, irritability and frequent yawning. Although sleep deprivation is not life threatening, it can adversely affect brain functioning. You may find that your ability to concentrate or carry out tasks more problematic.

You may find that after a good night's sleep that you feel refreshed and energized. Sleep enables you to restore and rejuvenate many functions of the mind and body. Without sleep your immune system may weaken leaving you susceptible to illnesses. Sleep is essential for the release of growth hormones for proper physical and mental development.

Sleep studies have found that sleep deprivation can have similar affects to those of excessive alcohol consumption. Thousands of accidents a year occur due to falling asleep or loss of concentration, mainly while driving or operating dangerous machinery. Its total cost, in terms of illness, injuries, and decreased quality of life is staggering. A constant lack of sleep severely affects quality of life and can often lead to mental disorders such as anxiety and depression.

Sleep deprivation affects all ages including students in high school. In fact, in a recent study it was revealed that 1 in 4 students admitted to falling asleep in class. Most schools start early which prevents students getting enough sleep. Forced sleep deprivation over a long period can lead to insomnia. Fortunately in many school districts, opening school times have been delayed to give students more time to sleep.

However this doesn't prevent the fact that people are working longer hours than ever and with electricity, the average amount of sleep a night has decreased dramatically.

With sleep deprivation becoming an increasingly growing problem and insomnia affecting a third of all adults, more needs to be done to counteract this problem. People need to be made aware of the seriousness of sleep deprivation and more importantly how to deal with it.

Philip Tsang is a teacher and author of the book How to Beat Insomnia. For many years he has carried out extensive research in alternative medicines and practices such as acupuncture, reflexology, NLP and hypnosis. Using this knowledge he has helped thousands of people cure their insomnia. If you have trouble sleeping and want to know more on how you can cure your insomnia, please visit the Sleep Deprivation site now.

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Combat Sleep Deprivation

2008-02-16T04:59:00.000-08:00

By Steve A Johnson

More than 70 million Americans are reportedly affected by sleep deprivation or other sleep related disorders today. Things like stress at work, seemingly endless chores and the inevitable hustle and bustle of daily life are keeping us awake at night and taking their toll on our health. When deprived of sleep our bodies tend to react very negatively. An inability to concentrate, memory loss, severe stress and difficulty speaking are just a few of the many symptoms of sleep deprivation. Many people today underestimate the severe consequences of not getting enough sleep. Sleep plays such a vital role in a person's health and overall well-being, so why not make it more of a priority? If you are not sure if you suffer from sleep deprivation, simply ask yourself the following questions. If you can answer yes to more than two, you should seriously rethink your current sleep priorities and get help today:

Are you unable to fall asleep? Do you wake up in the middle of the night, unable to fall back asleep? Are you tired throughout the day? Do you suffer from depression or feelings of anxiety? Have you noticed a change in your appetite? Do you have trouble remembering things or concentrating? Do you have frequent mood swings or are more irritable than usual? Do you have a hard time falling asleep, or wake up often during the night?

These symptoms of sleep deprivation can have devastating effects of your health. While tiredness throughout the day is an obvious result, things like mood swings, depression and decrease in appetite can often surprise people. Also, accidents resulting from falling asleep at the wheel are common with those who are chronically sleep deprived.

There are many different types of sleep disorders ranging from mild deprivation to chronic insomnia. Luckily there are numerous dietary supplements available today that can actually help you fall asleep faster and stay asleep. Supplements such as Dromias, Sleep Rx, and Sleep MD can help combat sleep deprivation with their natural, non-habit forming ingredients so you can get a more rejuvenating and peaceful sleep.

Steven Johnson is committed to helping people maintain healthy and effective lifestyles. For more information on any other health supplements please visit his website Alternative Health Supplements at http://alternative-health-supplements.com

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Sleep Deprivation

2008-02-16T04:58:00.000-08:00

By Lisa Cole

My legs get heavier with every step I take. My eyes grate around in their sockets and one eye has a regular nervous twitch. I am a husk, a dried out shell and everything aches. All I want is sleep. Friends call to ask me out; I'd rather sleep. I am argumentative, grumpy, irrational and can't concentrate. Sleep deprivation is affecting my relationships and my parenting skills; I don't give a moo for Old McDonald right now. After a run of sleeping for 4 to 5 hours at a stretch, my son got a fever and last night was screaming hell. I slept in half hour chunks, woken abruptly by an inconsolable boy who yelled for what seemed like hours. I got angry and had to leave the room before I shouted at him to 'go to sleep, please just go to sleep.' I don't normally shout at him and I feel terrible now because it is not his fault.

In a coffee shop, having a hard time choosing a drink, I feel I have to justify my scattiness. 'He was up all night' I explain. I earn sniggers and giggles and feel as if no one believes what absolute torture it is. Other mums look at me vaguely, their child has always slept through, no bother at all. I tell myself that their child is extremely dull, unlike mine who has never slept that well. I tell myself that it's because my child is so active and so bright but in truth I know that it's just the luck of the draw, some kids sleep, some don't. After a couple of nights of erratic broken sleep, insomnia sets in. I get overtired, my mind full of must do's and my body restless. I can't get to sleep in case I get woken up. He could sleep for 10 minutes or 4 hours, there is no way of telling. And anyway, I am a mother and surely I should be on duty 24 hours a day? No I shouldn't! I need to look after myself so I can look after my child.

Here is a list of things that help me cope with lack of sleep:

If I let him sleep on me I can't rush round and do dishes/paint hallway/clean the bath/achieve world domination. Even if I don't sleep when he is at least I am resting.
I learnt that babies cry in their sleep sometimes and often go back to sleep again quickly, on their own. He doesn't want to be cuddled at ever moan he makes.
I don't beat myself up about how little I manage to do, instead I praise myself for existing on so little sleep.
Prioritise sleep. When you get a chance, nap!
Get someone to look after the baby for a set time. You are more likely to rest if you know how much time you have. If they can take the baby out for a walk you will not be listening out for it all the time.
If you get time to yourself, make sure you rest, have a long bath, read a book or watch some mindless TV. Do not do housework!
Lavender is supposed to help you relax,
Try to avoid coffee because it will only give you a short boost and may stop you from sleeping later in the day.
Cut down on daily tasks. Not everything needs to be ironed, older kids and some men can be taught to tidy up and dirty dishes don't matter.

The Mothers Milk Marketing Board at http://www.lactivist.co.uk sells slogan t-shirts that promote breastfeeding and gentle parenting for babies, toddlers and mums.

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The Dangers Of Sleep Deprivation And The Benefits Of A Good Nights Sleep

2008-02-16T04:57:00.000-08:00

By Scott James

Just how dangerous is excessive sleep deprivation and how many people suffer from it? Well the answer to the first question is it is extremely dangerous and the answer to the second question is that more people than you would think suffer from sleep deprivation.

Now the common perception on sleep deprivation is that it is usually caused because you're under the stress etc or it is because the older we get less sleep we actually need etc. Now by and large these two facts are truth but they only just scrape the surface of what sleep deprivation is all about.

It is about a whole lot more. The ramifications can be extremely serious if not deadly. If you are not getting enough sleep it is a problem that you have to sort out and resolve before it resolves you permanently if you know what I mean?

So how much sleep is enough? Most adults need between seven to eight hours sleep at night. People who get this amount of sleep are well rested and will not have the urge to “cat nap” at various points during the day.

Now I know there are those out there who will argue quite strongly that they can get away with 4-5 hours sleep and yes there were legendary stories of a particular well-known British Prime Minister who could get away with three to four hours sleep about to be brutally honest these are the exceptions rather than the norm.

So in general what causes sleep deprivation?

Well actually, one of the most common causes of sleep deprivation is actually that you don't allow enough time to get any sleep. Bizarre as this might sound it is a side effect of our increasingly stressful day to day lives that we don't actually allow our self the proper amounts of time to get to sleep.

Other common courses of sleep deprivation range from excessive worry, depression, repeated awakenings as a result of excessive noise etc. Others include working at night, working late shifts or if we travel excessively across time zones (sometimes called jet lag) and mostly sleep deprivation could be caused by a number of medical illnesses with the medical reasons for basic lack of sleep through excessive pain or inability to breathe.

So what is the prognosis of all of this and what are the consequences of sleep deprivation?

What are the most obvious consequences of sleep deprivation? Well for starters there are increased numbers of motor vehicle accidents and accidents at work and then also decreased productivity whether that is at work, studying at home or a number of things. A side effect of all of this is that if the sleep deprivation becomes a chronic problem it can cause difficulties within our social relationships with our families and loved ones and work colleagues. If this is not resolved successfully or dealt with properly it causes a downward spiral.

So what is the bottom line to all of this? If you have problems sleeping you need to get it sorted and one of the most common ways of making sure that you at least have the chance of getting a good nights sleep is make sure that you have good mattress to sleep on. This is obvious I know that you would be surprised how many people suffer from not having a good enough bed or mattress to sleep on at night.

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The Effects Of Sleep Deprivation - Are You Sleep Deprived?

2008-02-16T04:56:00.000-08:00

By Gary M. Miller

In this modern age, people are getting busier and busier as they have more responsibilities to fulfill and their lives are changing drastically. There seems to be more and more things to be done so that some people really tend to neglect their sleep. They prioritize their work or pleasure above their sleeping and a bad cycle begins which eventually runs out of control.

Here is a primary example of the problem. A person focuses on their work too much. They burn the midnight oil and even sleep in the office just out of convenience. The same thing goes with their enjoyment or leisure time. They develop an addiction to watching television or playing video games. They talk on the phone constantly and they never actually sit still and enjoy some peace and quiet. This can go on for weeks until that person gets tired, scolded by their boss or teacher for staying up too late or starts getting sleepy at the wrong times. This can lead to sleep deprivation if the right amount of sleep is never met. If something is not done and the problem gets worse, it could lead to even more adverse effects.

There are several effects of deprivation: from mild to severe. By examining these effects, you can determine if you are sleep deprived. One common and immediate effect of sleep deprivation is that you still feel sleepy after a normal night of sleep and you tend to need to go to bed earlier than usual in order to get back on track with your lost amount of sleep. This is only an initial condition but, if you do not get on track, it evolves into a bigger problem.

People who get behind can often prevent themselves from getting back to sleep by drinking too much coffee or staying awake too late in front of the TV. It is usually something in your surroundings that makes you stay awake too late. For example, one teenager recounted how she slept at three in the morning, woke up at seven, and when she wanted to sleep earlier to make up for the lost sleep, she failed to do so because there was a concert being held near her house! She could hear the band playing and could not sleep! Since she liked what they were playing, she just stayed up listening and then found herself sick the next night.

There is a common misconception that missing just one hour of sleep each night will not have any effect on the activities during the following day. This is far from being true. It is definitely not ok to continually sleep less each night for even just an hour. You will eventually develop "sleep debt" which is the buildup of much needed lost sleep. The sleep debt time will continue to accumulate and you will have to make up for it even if you are just lacking one hour of sleep per day. If the sleep debt is accumulated, you can develop a problem in your daytime performance, thinking, temperament or all of the above.

It is definitely true that sleep deprivation can affect your daytime performance or motor skills. You can get drowsy and you may not be able to concentrate when you lack sleep. Driving while tired in the United States results in a high prevalence of motor vehicle crashes. This comes to about 100,000 crashes per year according to the National Highway Traffic Safety Administration!

Driving at night or in the mid-afternoon is much riskier than in the morning because it is dark. This is because your biological clock, which controls the timing of sleep, will make you feel sleepier when it is dark rather than when it is light. Drowsiness makes your reaction time slower than usual and weakens your vigilance and ability to make good judgments. Decreased motor function will also affect your performance at work.

It is simply not a good thing to be deprived of sleep. You might experience a lot of bad consequences that you never thought of. In fact, we should balance our lifestyle with our sleeping so that work and pleasure have a reasonable amount of time rather than an overextended amount. Sleep is an important part of our daily routine and we should take the time to sleep so as to give our bodies what they so rightly deserve!

Over 70 Million people in the USA suffer from some kind of Sleep Disorder! There are actually hundreds of ways to improve your sleep but the first thing that is needed is to raise more awareness! If you want to sleep better tonight, you can visit this information Sleep Aid Web Site that is packed with FREE information: http://www.Sleep-Aid-Solutions.com

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Sleep Deprivation

2007-12-20T18:32:00.000-08:00

By Robert Kokoska

Sleep deprivation is universal and so common. Sleep deprivation affects millions of people allover the world due to the high paced mechanical lifestyle, causing a lack of time to get the sleep we always wanted. Sleep deprivation may also be due to genuine sleep disorders, either due to some psychological problems or chronic insomnia. Most of us are not really taught how to sleep and rest better in our daily life. As a result the total cost in lost man hours, production and precious lives are so huge and often it defies human imagination.

Sleep deprivation means an overall deficiency in the necessary amount of sleep, that a person is supposed to have in a day. Sleep deprivation may occur due to diurnal changes in the mind and body, or also due to extreme insomnia. It may also be artificial, being induced by another person or your own baby. Sleep deprivation is considered very dangerous and very unhealthy and as such must not be tried by any person. However, in some clinical cases of psychology, deprivation of sleep may help patients with mental illness.

Sleep deprivation causes serious changes in body physiology and mental composure; lack of sleep may result in irritability, vision impairment, stuttering speech, momentary loss of reasoning, confusions, hallucination and nausea. A consistent lack of sleep or sleep deprivation may result in a condition known as fatal familial insomnia and chronic dementia. Sleep deprivation also leads to people becoming overweight and obese, and such physical transformation will eventually lead to other medical risks.

Recent research on sleep deprivation has indicated that sleep deprivation shows the same hazardous effects as being in a drunken state. Sleeping for less than 6 hours a night can affect your coordination, judgment, mental alertness and reaction. Sleep deprivation will also lead to muscular deficiencies, when the mind gradually looses its control over the muscle, which ultimately leads to Muscular-skeletal diseases.

Sleep deprivation may occur in cases of college going young adults, when they try hard to wake during night to study for their tests and examinations. A prolonged loss of sleep may result in daytime lethargy and laziness, which eventually leads to poor academic performance. Late night parties and bashes will cause a serious loss in the total sleep budget, as many people invariably get drunk and loose sleep in the process. Sleep is a natural gift provided to maintain a clean body rhythm and accurate biological clock; an intrusion in such a natural rhythm is always undesirable and disadvantageous to our body.

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There are several natural and effective ways to deal with insomnia. The best I've tried are Serenite Insomia Drops that quickly induce a state of drowsiness and deep relaxation.

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A Case of Sleep Deprivation

2007-12-20T18:31:00.001-08:00

By Julia Barnard

We all have times of sleep interruption and I decided that when it next happened to me I would write down how I felt to fully appreciate the importance of sleep. This is what I found.

For one reason or another, my sleep has been disturbed for the last week. Sometimes it was a late night, or I get to bed on time only to be woken during the night possibly due to noises outside, the cat or my partner. Then there were the nights when I simply just could not get to sleep. Anyhow, all I know is that I’m struggling right now to remember back a week as I am deprived of sleep.

So this is the situation. I have had some sleep. I would say, about 4-5 hours on average for the last week. I need more sleep than this. How do I know this? Because right now this is how I feel:

I am currently working at half speed. Everything today is taking twice as long as normal.
My attention span is very low. I keep drifting off. One minute I’m here at the screen typing the next… well… I’m still here physically, but mentally I’m miles away and I wasn’t even aware it had happened.
My brain feels fuzzy and muddled.
I cannot concentrate (have I already said that?).
Very low motivation -- in fact I’m not sure if I have any at all.
My eyes feel heavy, as does the rest of my body, thinking about it.
Reading is hard going.
I have no commitment to any task.
Even writing this list I am struggling to define my symptoms.
I feel light headed.
Oh yeah, also slightly nauseous.

I used to think these symptoms were a hangover -- now I know otherwise!

I have also recorded some behaviours that were out of the ordinary. I probably would have recorded more, but I think I forgot this was part of my task. It was just small stuff. I made myself a coffee and let the coffee pour over the cup, because I had drifted off. Went to check my email -- clicked on ‘new’ instead of ‘send and receive’. I first became aware of it when I saw a new window was open -- “eh? Why’s that there?” Then there was the book I was going through and found myself sat reading the wrong page.

Not that crazy or disturbing, but hardly normal behaviour for me. I am a firm believer in people controlling their lives and personal responsibility. Yet here I am saying, who opened that new email window? Scary to think it made me feel like I wasn’t in control. We worry about drugs and alcohol but I have to say how disconcerting it is to be feeling and behaving like this solely because of not enough sleep.

I am lucky. I did not have to go out anywhere into the world today feeling like this. I think perhaps this is a good thing. Then I think, how many others out there had a disturbed sleep last night?

For now I will end by saying do what you can to get a good night’s sleep because who knows what you may end up doing. If in doubt, try the exercise for yourself; you may be surprised by the results.

Julia Barnard is a professional counsellor living in Adelaide, Australia. She provides an online counselling service through her website http://www.makethechange.com.au. Julia also writes articles for the website aimed at enhancing well-being and promoting good mental health.

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Overcoming Sleep Deprivation - 8 Tips For Getting Great Sleep

2007-12-20T18:30:00.001-08:00

By Will Robertson

Today's fast paced world leaves too little time for sleep, making sleep debt a modern epidemic that is stealing health and peace from millions of lives. Sleep debt is the slow accumulation of fatigue based on getting a lot, or just a little, less sleep than you need every night. Over time, sleep debt can cause many health problems including fatigue, depression, memory loss, obesity, high blood pressure, or heart disease.

There are many factors that prevent people from sleeping like chronic pain, sleep apnea, travel, medications, and diet. Among them stress is the most common cause of sleep loss, and fortunately it is usually the easiest to remedy. Just knowing how to get better sleep is sometimes all the medicine you need to help you resolve sleep problems.

8 Tips for Getting Great Sleep

1) Regular Bedtime - Go to bed and get up at the same time every day, including weekends and vacations. This will keep your internal clock working in a rhythm, greatly increasing the chances that you will sleep better when you are supposed to.

2) Regular Exercise. Exercise improves sleeping habits. Exercise 5-6 times per week, between twenty to thirty minutes a day. Don't exercise within five hours of bedtime.

3) Don't Lie Awake. Staying in bed when you can't sleep will interrupt your daily sleep rhythm and give you negative emotions to associate with your bed. Get up and do something else until you feel sleepy.

4) Evaluate your mattress. Over 60% of people continue using a mattress after is has loss both comfort and proper support. Replacing your old mattress with a quality bed has been proven to improve sleep.

5) Limit Caffeine , Nicotine , and Alcohol - Avoid nicotine or caffeine for 6 hours before bedtime. They are stimulants and will keep you awake. Alcohol is a sedative, and may make you feel sleepy. But alcohol also creates erratic sleep patterns that disturb a natural sleep rhythm.

6) Don't Eat or Drink Before Bedtime. It takes a lot of energy for your body to digest food. Digestion will disturb your sleep. Drinking fluids before bedtime will make you get up in the night to pee, interrupting sleep. Avoid food and drink for two hours before bedtime.

7) Relaxing Quiet Time - A quiet, peaceful period before bed can help you relax. Taking a warm bath or reading a book can help cue your body that it's time to sleep. Meditation, breathing, and relaxation techniques help many people get ready to sleep.

8) Keep the Bedroom for Two Things. Watching television, reading a book, or listening to music in the bedroom is not recommended. Any bedroom activities, that engage your interest, can create a mental association that pulls you out of sleep. Only use your bedroom for sleep and sex.

People need varying amounts of sleep, from 6 to 10 hours per night. Finding your optimal amount will be a personal journey that is fulfilled when you find that you are waking up with energy and an upbeat outlook. Implementing the 8 tips learned here will help you on the journey to create a satisfying sleep schedule that will improve you long term health and quality of life.

Will Robertson is owner of MyLuxuryMattress.com, a specialty sleep shop featuring luxury bedding, latex and memory foam mattresses. Will answers his customers frequently asked luxury bedding questions at MyLuxuryMattress.com/Blog

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Sleep Deprivation And Depression - How To Get Better Sleep

2007-12-20T18:28:00.000-08:00

By Spencer Hunt

The Effects Of Sleep Deprivation

If you suffer from Sleep Deprivation, Low Energy, Jet lag, Sleep Apnea, Restless Leg Syndrome, Narcolepsy, depression, or Insominia, you need to read this report!

In America alone, Insomnia is a problem for over 70 million people. Reports say that over $50 million is spent every year on caffeine capsules to stay alert during the day, and nearly $100 million spent on over-the-counter (OTC) sleep aids every year. That is depressing!

Insomnia is not a disease, but sleep deprivation is serious. This can affect a persons energy level, emotional state, memory and mental abilities. This can lead to depression, stress and irritability. There are other health implications that can afflict the body as a result of sleep deprivation. As the body is deprived of sleep, its ability to metabolize glucose declines, leading to the early stages of diabetes. Additionally, a normally healthy person will begin to show sign of premature aging.

Interestingly, the symptoms of sleep deprivation can actually interfere with a persons sleep patterns. As stress from lack of sleep increases, the bodys ability to wind down and get adequate rest declines. As a person ages, they require less sleep. An infant, up to 24 months old requires thirteen to seventeen hours of sleep. However, people who are sixteen to sixty-five years old only need six to nine hours. These are not hard, fast figures, though. Everyone is different and while some folks may do just fine on three or four hours of sleep a night, others may need ten or more.

Get a Better Nights Sleep

Try a Light Snack - Some people find it helps if they have a small snack before going to bed. L-tryptophan is a natural sleep aid found in foods such as turkey and warm milk.
Do Not Oversleep or Sleep In - This is a common misconception. Getting more than your necessary amount of sleep will actually make you feel groggy throughout the entire day. Also, while it may be tempting to sleep in, or "catch up on sleep" over the weekends, it is actually better for you, if you wake up at the same time each day, even if you got to bed really late the night before.
Create a Bedtime Ritual - Take some time to relax and de-stress before you go to bed. Create some type of a bedtime ritual to prepare your mind and body for bed and create a break between the stresses of the day and your time of rest. Try some light reading, meditation, aromatherapy, a warm bath, soft music, or anything that helps you unwind and get ready to sleep.
Avoid Caffeine - Caffeine is a stimulant. We know this as we have our morning coffee. What may not be so apparent is how long caffeine can stay in a persons system - up to fourteen hours. A cup of coffee at noon can have you still wide awake at midnight. Avoid caffeine at least four to six hours prior to bedtime.
Dont Use Alcohol to Help You Get to Sleep - Drink plenty of liquids but not alcohol. Although alcohol may initially make you drowsy and make it easier to fall asleep, it can cause disturbances in sleep. This results in a less restful sleep.
Restrict Nicotine - Many people do not realize that nicotine is actually stimulant. After all, a smoke before bedtime feels so relaxing, right? Nicotine acts similar to caffeine in a persons system. It can keep you awake and cause you to wake during the night.
Make Your Bedroom a Place for Sleep - Lower the lights, keep the room cool (but not cold) and turn down the noise. Do everything that you can to make your bedroom a place conducive to relaxation and sleep.
Don't Leave the TV on to go to Sleep - When you watch TV in bed, you start associating the bed with non-sleep activities. This can make it difficult to fall asleep. Additionally, TV shows are based on conflict then resolution. Whether you realize it or not, this can be stressful to you on a subconscious level. Even as you sleep you can hear what is happening on the TV and a part of your subconscious can even process it, raising your stress levels and disrupting your sleep.

Learn how you can become an Energetic Early Riser!

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Spencer Hunt was a busy pre-med student who got very little sleep and used to always be very tired throughout the day, until he discovered a new breakthrough discovery in nutrition. He now helps others to enjoy an energy and immune system boost through pharmaceutical grade, organic glyco nutrients that have been scientifically validated. Contact him through his site for a free glyconutrients consultation and wellness assessment.

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7 Tips To Help You Sleep Better And Beat Sleep Deprivation

2007-12-20T18:27:00.000-08:00

By Gisele Brosnan

Do you find yourself lying in bed at night tossing and turning or counting backwards in the hopes of eventually falling asleep? If you suffer from occasional bouts of insomnia, here are seven sleep aids that can help you sleep with more ease:

1. With the increased awareness of the importance of receiving a good night's sleep, a number of sleep-friendly pillows are now available for sleep-hungry individuals. Some pillows are specifically designed to help reduce the frequency and intensity of snoring.

Snoring is one of the greatest detractors to a good night's sleep. The new PillowPositive is a special patented cervical pillow. Clinical trials have shown its efficacy in helping reduce snoring. PillowPositive encourages the user to position their head in order to avoid positions that leave the airway passages vulnerable to snoring.

Another sleep-friendly pillow is the Nelson Sound Sleeper. The Nelson Sound Sleeper is an ergonomically designed pillow that has built-in speakers that allow relaxing music to be funneled to the user. The Nelson Sound Sleeper is made for the whole body. It supports a healthy inclined position that reflects the body's natural curvature, and which supports the spine. The Nelson Sound Sleeper is designed to support and distribute equally the user's body weight, regardless of what side or sleeping position the sleeper has taken.

2. Aromatherapy sleep aids that will send you off to dream land sweetly. Although many people scoffed when aromatherapy first caught the public's attention, research shows that essential oils can be quite effective in alleviating all sorts of medical conditions. Lavender has proven to be the most popular choice for inducing sleep.

There are several ways you can use lavender to fall asleep. You can purchase a special aromatherapy diffuser that you can use to expel the aroma in your bedroom before bedtime. You can place a few drops in your hot bath, or you can purchase lavender massage oil and rub it into your skin before nighttime.

Whatever you choose, you will want to remember that essential oils can be surprisingly powerful—a few drops goes a long way. You can also create a small sachet filled with lavender potpourri that you can place in your pillow. Some people have also reported success with the use of jojoba oil, marjoram, and ylang-ylang.

3. White noise machines can be particularly effective if you need to fall asleep during the day, where distractions and noise are more prone to keep you awake. Popular models include the Norelco Natural Sound Selector, the Burltech Ultra Heart and Sound Soother, and the Marpac line of Sound Conditioners. Most of these white noise machines are outfitted with several modes and sounds from nature that are designed to send you off to sleep.

A simpler way to gain a similar effect is to use a fan on a low setting, or to set the radio on the classical music station at a very low volume.

4. Like essential oils, music is another great way to calm the senses and prepare the body for restful sleep. Many musical CDs specifically designed to send you off to sleep are now available. The SleepNowCD, for instance, contains sonic biofeedback that is designed to minimize anxiety and induce sleep. Another option for insomniacs is the Easy Sleep Tapes for Insomniacs from Hypnosis Concepts. These tapes contain two hypnosis sessions aimed to ease you into restful sleep.

5. Certain herbs have been proven to induce sleep. Special nighttime or sleepy time teas can be a powerful yet natural method to induce sleep. Chamomile, valerian, and ginger teas are recommended for sleep-seekers. Make sure to drink these hot teas at least an hour before bedtime.

6. If you find yourself experiencing transient insomnia due to travel or temporary stressors, over the counter sleep aids can help you get the rest you need quickly and easily. Over the counter sleep aids are no substitute to natural sleep, and their use should be discontinued as soon as possible. These drugs are designed to provide fast relief from sleeplessness, but they lose their effectiveness if used for too long.

7. With the variety of non-drug sleep aids now available, prescription sleep aids should be avoided, if possible. If you suffer from severe chronic insomnia, visit your doctor to make sure you are not suffering from an underlying disorder or illness. Many sleep aids carry the risk of side effects, and some can even be addictive. Proceed with caution when it comes to prescription sleep aids.

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Gisele Brosnan is a contributing Editor for http://www.mybeautymatch.com. Find out which anti-aging skincare products, treatments, and aging well options that will help you look as young as you feel. Join Beauty Match Insider and receive ‘7 Beauty Tip Sheets’ (valued at $47)…our gift to you just for joining today!

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