Sleep
From WikiBody - The Owner's Manual For Your Body
Sleep is as important to your survival as food, water, and oxygen. Long-term sleep deprivation can cause a wide range of mental and physical ailments, and can eventually result in death. But even missing a few hours of sleep for a single night can have a noticeable, negative impact on your health. Read on to learn more about sleep, how much is enough, and how to get it.
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[edit] Why Do We Sleep?
It seems like a simple question. At the most basic level, sleep is what we do when we get tired. But beyond that, the topic gets a little complicated. That's because, despite all of the sleep research that has been conducted over the years, the reasons for sleep are still a bit mysterious.
Scientists have found that sleep appears to have several important functions including:
Hormonal and emotional regulation Rejuvenation of the nervous, immune, skeletal and muscular systems Maintenance of cognitive functioning Even if we don't know the exact purposes of sleep, we do know that failing to get enough of it can make you miserable at best, kill you at worst. To find out how much sleep is enough, continue on to the next section.
[edit] How Much Sleep Do I Need?
7 to 8 hours of sleep is the most common recommendation for the average adult. Some people need 9 or 10 to feel well-rested. Others need only 5 or 6. You are the best judge of your optimal sleep schedule, but you have to know the signs of sleep deprivation to best assess your sleeping habits. Some signs that you may not be getting enough sleep are:
- Frequent night time awakenings. If you find yourself awake more than one or twice during the night, you are likely not getting as much rest as you should.
- Daytime drowsiness. Is caffeine your constant companion? If you need coffee to make it through the day without nodding off, even if it is at a boring staff meeting, you probably need more sleep at night.
- You're a klutz. Everyone has moments of clumsiness. But when you are short on sleep, your muscle strength decreases along with your coordination. If you're all thumbs on a regular basis, sleeplessness may be the cause.
[edit] Avoiding Sleep Problems
Sleep is natural and necessary, but that does not always mean it is easy. The citizens of Western nations are notoriously sleep deprived. The pace and stress of our lives, the entertainment constantly at our fingertips, and the coffee shops on every corner have all conspired to rob us of this vital function. It doesn't have to be that way, however.
There are a number of things you can do to prepare your body and mind for a full night of restorative slumber. Here is a list of tips and tricks to make tonight's sleep your best ever.
Say Goodnight to Stimulants
Caffeine is one of the more obvious culprits of sleep disturbance. Even after the initial jolt wears off, a cup of coffee can keep your nervous system revved for hours afterward. Try to take your last sip of coffee, gulp of soda, or bite of chocolate 4 to 6 hours before you climb into bed.
You may think that last puff of the day is setting the stage for relaxation, but nicotine is also a stimulant, so you would do well to avoid lighting up before bed time.
Booze and Bedtime Don't Mix
While it is true that alcohol is a nervous system dampener and has the ability to knock you out for a while, there is a difference between restful sleep and passing out. Alcohol can impair the rejuvenating part of sleep that makes you wake up feeling refreshed, so don't rely onvodka to get you through the night.
Give Fluffy His Own Bed
Sure their cute and warm, but pets can also be furry little sleep disruptive. Their movements can wake you up during the night, and their dander may trigger your allergies, neither of which are conducive to good sleep.
Create a Relaxation Ritual
Stress can ruin a good night's sleep. But if you engage in the same activities shortly before you hit the sack, your brain will start powering down automatically when you do it. Some people like to make their to-do lists. Others like to meditate. This routine can be anything that helps you relax and puts you in a restful state of mind.
One thing that you should definitely exclude from your pre-sleep regimen is watching television. Which leads us to the next tip.
Power Down the Appliances
Watching television before bedtime may seem like a great way to unwind, but the tv can actually prevent you from getting the rest you need. Not only can you get hooked on a Law and Order marathon and stay up past your bedtime, recent studies have found that the blue wavelengths of light emitted by computer monitors and televisions disrupt your circadian rhythms. Worse yet, even if you get 8 hours of sleep, the circadian disruptions caused by those light-emitting devices can make that sleep less refreshing.
Set Your Room to Snooze
Having the right conditions can make falling and staying asleep much easier. Light sleepers can benefit greatly from closing the blinds, popping in some ear plugs, and keeping the room temperature between 68 and 72 degrees Fahrenheit. You should also consider using a small desk lamp or night light if you need to get up in the middle of the night, in order to avoid jolting yourself awake with full wattage bulbs.
