Are you getting enough sleep?
Whether it's catching a quick nap whenever we
can, "resting" our eyes at our desks,
or falling asleep in front of the TV, we've all
experienced signs of sleep deprivation. What are
we doing about it?
Many of us don't believe that we need the
recommended seven to eight hours of sleep a night.
But recent studies show that sleep deprivation
can have more harmful effects on our health than
previously thought.
The number one sleep stealer is stress. What
goes on during the day affects the way you sleep
at night. Restless sleep, insomnia and unstable
sleeping patterns could be a result of weighty
matters on the mind.
Diversions such as televisions, computers, iPods
and buzzing cell phones make it difficult to catch
the necessary amount of deep, restful sleep. When
you don't get enough sleep, your entire body suffers.
Sleep is crucial to learning, memory, physical
performance and health.
It's also crucial to driving. According to the
U.S. Department of Transportation, drowsy driving
leads to thousands of automobile crashes every
year.
Did you know that if you have been up for more
than 20 hours straight, your reflexes are roughly
comparable to someone with a blood alcohol level
of .08? That is a level considered “drunk”
in many states.
Teenagers aren't immune to the effects
of sleep deprivation. Like adults, sleep deprivation
in teens can limit their ability to learn, listen
and concentrate in the classroom.
Other effects of sleep deprivation are:
- Increased acne or skin problems
- Aggressive/inappropriate behavior
- Unhealthy eating habits
- Increased susceptibility to illness
No sleep? Do something about it!
Make exercise part of your daily routine (but
do not perform vigorous exercises within three
hours of your bedtime). Relaxing exercises, such
as stretching, can be performed at night.
- Avoid stimulants such as caffeinated beverages
and alcohol. Caffeine can affect your body for
three to 12 hours. Alcohol may make you feel
sleepy, but it can lead to restless sleep.
- Keep distracting gadgets out of your bedroom.
- Decorate the bedroom with neutral colors
and block out light with curtains or shades. Moderate
temperatures, between 66 to70F, are best for your
bedroom climate.
- Make sure your mattress isn't out
of date. The recommended mattress life is 10 years.
- If stress keeps you awake, place a notepad
by your bed to jot down these thoughts and how
you plan to deal with them. This gets the stress
off your mind so that you can rest and address
the issue the next day.
- If you wake up in the middle of the night
and can't go back to sleep, don't
stay in bed tossing and turning. Get up until
you feel ready to go back to sleep, and then
return to bed. Try to avoid lying in bed
awake.
- Make your bed a place for sleeping only.
Spending too much of your awake time in bed watching
TV or reading can condition your brain to associate
the bed with being awake.
If changing your behavior or bedroom environment
does not help your sleep problems, contact your
primary care physician and talk to him about
your concerns. You might also consider seeing
a sleep specialist.
To make an appointment with
a sleep specialist within the University of
Pennsylvania Health System, call Penn Sleep
Centers at 215-662-7772 or schedule
an appointment online.
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