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Some Possible Ideas To Help You Sleep

Sleep deprivation is a problem for millions of people all over the world. It can be caused by several different problems.

Some people can’t sleep due to pain, stress, anxiety, to much alcohol or caffeine before bed can add to an already large list of problems affecting a good nights sleep.

What can be done about all of this? Well you could give several thing a try, and you may come across one that works really well for you.

The first thing you may want to try is to make a schedule for bed time. Going to bed at the same time every night and getting up at the same time every day and that includes weekends is good for you.

This will ensures your body clock remains on the same schedule day after day. This maybe all you need to turn your life around and get the sleep you need.

Cutting out caffeine and alcoholic beverages can also improve your sleep. Did you know for instance it is now thought that smoking may lead to sleep apnea ?

Sleep apnea is a common disorder in which your breathing interrupts you during sleep, this can occur up to 30 times an hour, and you wake with the feeling you haven’t slept at all.

When it come to stress or anxiety you may need to seek the help of a medical professional. As in order to sleep better you must eliminate these problems and any help with this can benefit you.

Some people suffer from chronic pain, this can lead to a very restless nights sleep. Somehow the pain must be eliminated in order for a restful sleep.

If you have tried an over the counter medication without any relief, it may be time to seek the help of a Doctor. There are numerous medications available to treat pain, thus ensuring a better quality of sleep.

So depending what problem is causing you to miss out on a proper nights sleep, you may want to give one of these solutions a try.

After all everyone deserves to start off a new day well rested and full of energy.

13 Causes Of Sleep Deprivation

When it comes to sleep deprivation there are a multitude of causes. Finding the cause of your problem will help you understand and hopefully eliminate, or at least lessen the impact it has on your sleep.

For some people finding the cause will be easy, while others may suffer from more than one. Eliminating the problem in some cases, may also take the help of a professional.

  1. Shift Workers, are unable to keep a regular sleep pattern, often leading to sleep deprivation. If you are unable to change your work pattern, then maybe you could look into ways to make your sleeping environment better.
  2. Time Zones. When going on holiday to a different time zone, we often have trouble sleeping. To adapt to the new sleeping routine it is best to start several days ahead. Try to gradually adjust your sleep to the destination time zone.
  3. Personal Choice. Some people hate going to bed, and stay up really late, thus compromising the amount of sleep they receive. An adjustment should be made slowly, try going to bed 10 or 15 minutes earlier every few nights, until you reach the desired amount of sleep you need.
  4. Environmental. You must determine if the reason you cannot sleep is due to environmental causes. Causes like, is it to hot or to cold in your room? How about to dark or to light? Another cause could be noise, and of course your choice of bed. Eliminating one or more of these may fix your problem.
  5. Children. Are you a parent of an infant? If so you will definitely be lacking sleep. Try sleeping at the same time as your baby. A few extra winks will do wonders.
  6. Liquid. Drinking to much liquid before bed can affect your sleep. Having to go to the bathroom several times a night does not make good sleeping sense. Try eliminating liquid 3 or 4 hours before bed.
  7. Habits. Some bad habits that can have an effect on sleep are, smoking, drinking coffee or consuming to much alcohol before bed. If you are unable to stop, you can try cutting down it will make a significant difference.
  8. Medical. Some medical problems that can interfere with a good nights sleep will need to be dealt with, with the aid of a professional. For instance depression, sleep apnea and hormonal imbalances can have a huge impact on your sleep. But with medical assistance these problems can be eliminated or minimized.
  9. Medication. While some medication can interfere with sleep, sometimes they can be adjusted or maybe another type is available. This should be discussed with your medical advisor.
  10. Heartburn. Heartburn is a very common problem, keeping thousands of people awake at night. First try eliminating spicy and fatty foods from your evening meal, if this does not bring some relief it may be time to see your Doctor.
  11. Pain. Pain is a very common cause of sleep disturbances. This could be due to injuries or medical issues. Finding the right pain medication for you, can have a dramatic effect on how much sleep you get.
  12. Restless Leg Syndrome. This problem can be very annoying and the cause is not always clear. While there is a variety of home remedies you can try, if these do not help your doctor can prescribe other treatments. It may take a while to find the best remedy for you, but the payoff is a good nights sleep.
  13. Stress. Stress is another big factor and a major cause of insomnia. Stress causes insomnia by making it difficult to fall asleep and stay asleep. Also it affects the quality of your sleep, finding and eliminating the cause of your stress, should eliminate the insomnia.

Sleep Deprivation Linked To Alzheimer’s Disease

Sleep deprivation has become a public health problem, it has been estimated 50 to 70 million people suffer from this in the U.S alone. While it continues to be a health issue it has been linked to some very serious illnesses, Alzheimer’s being one.

Alzheimer’s is a progressive mental disorder that can occur in middle or old age, due to generalized degeneration of the brain. It is the most common cause of premature senility. Symptoms usually develop slowly, causing problems with memory, thinking and behaviour, language and becomes worse over time, becoming severe enough to interfere with daily tasks.

Alzheimer’s was named after the doctor who first described it, it is a physical disease that affects the brain. During the course of the disease, proteins build up in the brain to form structures, called plaques and tangles. This leads to the loss of connection between nerve cells, leading to the death of nerve cells and loss of brain tissue.

People with Alzheimer’s also have a shortage of certain chemicals in their brain, these chemicals help transmit signals around the brain, when these chemicals are missing, or you have a decreased amount the brain cannot function as effectively.

Doctors now know sleep deprivation is extremely detrimental to your health, affecting all aspects of your life. Due to studies carried out on mice, we now know sleep deprivation is linked to Alzheimer’s, as the studies showed a link between the lack of sleep and brain plaques, a hallmark of Alzheimer’s disease.

Unfortunately evidence suggests the connection may work in both directions, plaques disrupt sleep, and lack of sleep promotes plaques. So while it is evident there is a connection between the lack of sleep and Alzheimer’s disease, these finding are also very important, in part because sleep disturbances can be treated in older adults.

Treatments for poor sleep, or any efforts made to promote and maintain healthy sleep patterns, may help to prevent or slow the progression of Alzheimer’s disease. So the important thing here is sleep, or the lack of it, if you are suffering from lack of sleep, or your sleep is interrupted many times during the night, see a medical professional, this may help in avoiding all manner of unwanted health problems for you.

Check out some other effects of no sleep!

Some Side Effects Of Not Getting Enough Sleep

baby-sleepingIn years gone by everyone knew sleep deprivation was not good for you. However study after study has been done on this subject and the effects of this disease are much broader than first thought. Many health problems have come to light due to lack of sleep, and it not only affects your physical health, but also your mental health.

While most people suffer the odd bout of insomnia, or a few restless nights or even nights without any sleep, this is not considered sleep deprivation and does not have lasting health consequences. However chronic insomnia, or chronic restless sleep does have a wide variety of symptoms and does have a very real effect on every aspect of your health.

Considering that a person generally needs 6 to 8 hours of quality sleep per night, it is not surprising that without it your body cannot function as efficiently as it should. This can lead to depression and mood changes, also elevate your blood pressure and can slow down your metabolism, leading to unwanted weight gain.

While you may be aware of these effects of going without sleep, you may not know it can lead to heart disease and has been linked to cancer, especially breast and prostate cancer. There are many other links under study at this time,links to such things as increased inflammation throughout your body,this in turn can lead to a whole host of other diseases and complications.

Being sleep deprived also affect your immune system, increases your risk of diabetes, permanently damages your skin, reduces the effect of vaccines, increases the risk of strokes, destroys your bones and as if this isn’t enough it can also shorted your life expectancy. So as you can see lack of quality sleep is a very serious problem, therefore people suffering from this disease should seek professional help.

Fortunately, there are many options available. While the best treatment is of course getting more sleep another option is activity, getting more exercise can aid in getting a good nights sleep. Other things to keep in mind are noise levels, room temperature, and the darkness of the room.

Another thing to consider is medication, there are several different types to choose from, you and your doctor will decide which one best suits your needs and is the right medication for you. Hopefully with your doctors help you can find what works best for you and finally, get the good nights sleep you deserve and avoid the more serious effects of sleep deprivation.

Sleep Deprivation and Choice Of Beds

best-mattress-for-sleepingMany, many things affect how much sleep we get each night, which in turn affects our physical and mental health. Sleep deprivation is more common than you would think, many people from all different walks of life suffer the effects from lack of sleep.

While going without a good sleep for a few nights will not have a lasting effect on your mind and body, a lack of sleep or poor sleep over a long period of time certainly will. There are a multitude of reasons people don’t sleep: sometimes it’s due to stress, chronic pain, depression, or the loss of a loved one.

Other factors can also contribute like too much noise or you are too hot or cold, the room being too light or too dark – everyone has a reason and the goal is to find that reason and take steps to eliminate it. While this seems simple it may be a lot harder to do.

Now if you have ever thought your reason for lack of sleep may be associated with your bed, then rest assured this problem can easily be solved. There are numerous mattresses available on the market today that ensure a good nights sleep.

Ideally the mattress should help reduce the pressure points on your body. The choice of mattress is a personal one, it does not have to be the most expensive one, it just needs to be the right mattress for you.

I found this out several weeks ago on a trip I took with my aunt and uncle – the hotel had only one room available with a queen sized bed and a hospitality rollaway bed and of course I was not looking forward to three nights on a rollaway bed but as it turned out I had the best three nights sleep I had experienced in a long time.

If you are interested that exact bed can be found on amazon, but perhaps read this review first: http://www.rollawaybed.net/hospitality-rollaway-bed-review/

So, I now realize the importance of mattresses and will certainly be purchasing a new one, not only for myself but also my guests. I suggest you look into your bed as one of the first things to change if you are suffering from a lack of sleep.

How Lack Of Sleep Effects Your Health

so-tiredHow does sleep deprivation affects your health? Over a period of time the lack of sleep or constant interruption of sleep leads to a condition known as sleep deprivation, this condition can adversely affect our health, not only physical but also mentally.

The amount of sleep we require is 7 to 8 hours a night, this amount is good for our body as well as our mind. When we are sleep deprived things change like our mood for instance. Lack of sleep has been linked to mood changes and we become more erratic, irritable and get angry far more quickly and much more often. Our attention span is also affected as is our lack of concentration this may make things more difficult for us at work.

Mood changes also affect relationships as we become far more distant an sensitive as well as less hopeful and less friendly, this condition can also lead to short term memory loss and even depression, the list goes on as these symptoms are a only some of the effects this disorder can have on our mental ability to function normally.

Now your body also comes under attack as the lack of sleep has been linked to an increase in hypertension (high blood pressure) this is due to the fact, during sleep it is thought that your blood helps regulate stress hormones, so over time the lack of sleep could hinder our body’s ability to do it’s job, leading to an increase in blood pressure.

Studies have also shown people who sleep less than six hours a night were about twice as likely to have a stroke or heart attack as people who got eights hours of sleep a night. The reason for this is not yet quite understood, although researchers believe that sleeping too little can cause disruptions in underlying health conditions and processes like glucose metabolism, blood pressure, and inflammation.

One of the reasons we know lack of sleep affects the heart is in patients with sleep apnea, which causes them to wake frequently throughout the night these patients often have compromised heart health. Poor sleep may also be linked to Alzheimer’s, as well as diabetes and weight gain, in fact the more sleep deprived we are the higher the stress hormone cortisol, which increases the appetite, because we are tired you may be tempted to drink an extra coffee and maybe eat a cookie to increase your energy, or after work pick up takeout as you are to tired to cook – it’s a vicious cycle, when we don’t get enough sleep it causes low energy then you reach for comfort foods like potato chips or cookies, while this helps energy level it also increases our waistlines.

Sleep deprivation can cause death, sleep loss contributes to an increase in accidents and injuries because our judgement is hindered we may pushing ourselves to go that extra mile or so as our eyelids gradually start to close from lack of sleep, your reactions are slower and therefor your not as quick as you would normally be, consequently leading to injuries or possible death.

Common Causes Of Sleep Deprivation

coffee-and-boozeWhat are the most common causes of sleep deprivation?

First let’s take a short look at what sleep deprivation is. It is an acute or chronic lack of sleep, acute being a severe shortage of sleep and chronic being a persistent, long lasting, recurring lack of sleep.

Acute sleep deprivation comes on suddenly and may last days or even weeks, but no longer than six months. In most cases it will disappear when the underlying cause is eliminated. Some underlying causes may be easy to fix, while others can be a little more complicated.

Take for instance your room being to hot or to cold – for a cold room you may wish to put an extra blanket on your bed, or tun up the heat a little or even invest in a heated blanket, while your room being to hot could be due to an extra blanket or the heat being to high.

These are simple things to fix. But what about other problems like heartburn? This may be a little more complicated, as it could turn out to be a medical problem, and could involve some visits to the doctor and also mean the addition of medication.

Chronic deprivation is a different matter altogether and can be very difficult to figure out, it could be related to stress, mental problems or an undiagnosed sleep problem.

Other causes of sleep deprivation are:

  • Too much caffeine or alcohol. While caffeine can keep you awake some people think alcohol can put you to sleep, however an alcohol induced sleep does not last, research suggests you avoid both at least four hours before bed.
  • Pain, this can either keep you awake or wake you up intermittently, and an interrupted sleep is almost as bad as no sleep at all.
  • Another culprit is restless leg syndrome, characterized by throbbing, creeping or other unpleasant sensations that are uncontrollable and interfere with sleep as you have an overwhelming urge to move.
  • Sleep apnea is a common disorder that interferes with sleep as your breathing repeatedly stops and starts. The most common type of sleep apnea occurs when throat muscles do not keep the airway open, so enough air can not get to the lungs causing pauses in your breathing thus waking you. However another type occurs when your brain fails to send the signal to your muscles that control your breathing, again waking you. Sleep apnea is a serious sleep disorder that needs medical attention if you are ever going to get a good nights sleep.

Intro To Sleep Deprivation

What is sleep deprivation?

Sleep deprivation is simply a lack of sleep – now this can be either due to a person suffering from insomnia which keeps them awake most of the night, or a person who sleeps, but constantly wakes up during the night.

Sleep deprivation is more wide spread than you would think, and affects people in all walks of life, and unfortunately the symptoms associated with this condition has a snowball effect – it not only affects you but also the people around you, your friends, family and even your co-workers.

The chronic lack of sleep can also interfere with your work performance and most importantly your health. Lack of sleep has been linked to weight gain, mood changes, increased levels of stress, frustration and irritability.

sleep-deprivedSleeping is a basic need like breathing, eating and drinking! It is vital to your health and well being as sleep is necessary for your mental as well as your physical state. When your body is sleep deprived it can not function as efficiently as it needs to, sleep helps your brain to form new pathways to help you learn and retain information, it also helps with learning whether it be how to play an instrument, ride a bicycle, draw a picture or even to follow instructions on an English exam. Sleep can improve your attention span, decision making skills and creativity.

Studies show that sleep deprivation can alter activity in some areas of your brain and therefore you may have problems with making decisions, solving problems, keeping your emotions under control, coping with changes, as well as having an effect on your behaviour. Being deprived of sleep has also been linked to depression, risk taking, suicidal thoughts and in some cases has even been linked to actual cases of suicide.

You body needs sleep to maintain tissue repair, growth and muscle function as well as brain development. This is evident in very young infants, they require at least 14 to 18 hours of sleep during the first few weeks dropping to 12 to 16 hours by the end of the first month, this is not only critical to their normal development but is also due in part to the babies rapid growth, most infants double their birth weight by the time they reach 5 months, this adds to the theory that changes in hormonal signals during sleep boost the secretions of growth hormones, adding to the evidence of important biological changes happening during sleep.

Sleep is your bodies time for repair, we normally spend almost one third of our lives asleep, this may seem like an excessive amount but it’s extremely important to make sure we attain a good nights sleep so our bodies can do their job, without this down time our immune system will be unable to do it’s job, getting enough sleep can help resist infection the less sleep we get the more we are prone to disease this supports the theory the immune system increases production of certain proteins during sleep enabling us to resist infections.

Sleep is even good for the skin, while we are constantly shedding skin during the day our our bodies rebuild it during the night.

So evidence shows a lot goes on during sleep and being sleep deprived is extremely unhealthy for you in fact it is the cause of many mental as well as physical problems. Getting a good nights sleep is vital in functioning in the world around us.

In future articles we will be looking at some causes of sleep deprivation and of course some ways to combat it!