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We’ve become a tired and chronically sleep-deprived generation. Why? Technology and the industrial revolution is one of the biggest factors. We live in a fast-paced, high-tech world that operates 24 hours a day. Supermarkets, banks, restaurants, hotels, airports, train and bus terminals and a myriad of other businesses and services are accessible around the clock. Policeman, doctors, nurses, fireman: these professionals are part of the 20% of today’s modern work force who are required to work rotating shifts. More and more people are starting their own businesses or working from home, often following no set work schedule. Television, radio and movie channels broadcast day and night. Cities are growing and so are the number of vehicles in them. Consequently it’s taking extra time to drive to and from work each day. We trade hours we should be sleeping to “catch up on some work from the office” or to pursue additional leisure activities like cruising the Net. It’s estimated that over the past century a person’s average nightly sleeping time has been reduced by 2 hours. Is it any wonder that so many of us are short on sleep?
Every human being needs a certain number of hours of sleep each day to revive brain cells and other body systems so they’ll continue functioning effectively. Our natural sleep patterns are controlled by an internal body clock called a “circadian clock”. It regulates body temperature, hormone levels, heart rate and other vital body functions. If someone is suffering chronic loss of sleep these important functions soon become impaired, overall health is usually affected as is a person’s memory and mood. They become a hazard to themselves and others, especially if operating machinery or driving. Yet despite this alarming news the number of people suffering from sleep deprivation is rising.
Even before the pace of our day-to-day lives increased people have had trouble sleeping. Anyone who’s raised or is raising a family knows that babies and children aren’t conducive to a good night’s rest. Illnesses, either our own or a loved one’s, also rob us of sleep. Some people suffer bouts of insomnia. Sleeplessness that lasts a few days or weeks is usually the result of some kind of stress. Once the stressor is removed normal sleep patterns usually resume. Chronic insomnia is another matter.
Certain medical or psychological conditions are also responsible for sleep deprivation: 1) sleep apnea - a condition where breathing stops repeatedly during the night, sometimes hundreds of times. It occurs when muscles at the back of the throat become overly relaxed and block the airway. 2) narcolepsy - a condition where a person dozes off repeatedly during the day. 1 in 2000 people suffer from this condition and once diagnosed it’s controllable by changing one’s lifestyle or taking medication. 3) - restless leg syndrome (RLS) - a condition where inactivity causes the tingling or crawling sensations in the legs. Walking around usually relieves the problem. The elderly seem to suffer from RLS most frequently. There is no cure but drugs can control the sensations. 4) Sleepwalking, sleep talking and sleep terrors - all are conditions known as “parasomnias” and those prone to them usually never remember any of the nightly excursions. Of the 3, sleepwalking and sleep terrors are the most dangerous. Episodes do sometimes turn violent and not only can sufferers cause harm to themselves, others around them could be hurt as well. Children most often suffer from the disorder and usually grow out of it.
How can you determine if you’re suffering from sleep deprivation? Here’s a few simple questions you can ask yourself: 1) do you crave naps during the day or find yourself dozing off at inappropriate times? 2) do you feel out of sorts, anxious or groggy, especially when you’re less active? 3) are you coming down with more colds and flu bugs than normal? 4) do you suffer from other medical or emotional conditions that could be keeping you awake? 5) could the prescription or the over-the-counter drugs you’re taking be interfering with your sleep?
If you answered yes to any of these questions it might be a good idea to review your sleep schedule, sleep habits and any other underlying causes that might be robbing you of a good night’s rest. Maybe you already know you’re not getting enough sleep but just don’t have the time or inclination to do anything about it right now. Unfortunately too many people have adopted this attitude and that’s why millions of us are sleep deprived.
If, on the other hand, you’re serious about getting more sleep there are a few simple ways to start. First of all, decide how many hour of sleep are right for you. Keeping a sleep log for a few weeks can help you get a more accurate idea. Once you’ve calculated your sleep time there are a few more things you can do to help you get a good night’s rest: 1) create a comfortable sleep environment, which means everything from a firm mattress to good air circulation to absence of light and noise, 2) don’t try to fall asleep on a full or empty stomach and cut back on fluids, 3) get some exercise - physical activity promotes sleep, 4) don’t drink alcohol or caffienated drinks before bedtime and stub out that cigarette, 5) establish a bedtime ritual - this includes going to bed at the same time each night, 6) don’t take your troubles to bed with you.
Recognizing that you may be sleep deprived is the first step. Re-training yourself to adopt and follow a more normal sleep routine isn’t going to happen overnight. And you may need a doctor’s advice to help diagnose and treat a more serious sleep disorder. But once you discover that a few extra hours of sleep are helping you to feel more rested, relaxed, and healthy than you have in a long time, giving up that extra hour on the Internet will have been well worth it.
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