Sleep disorders, sleep deprivation and daytime drowsiness
The National Institute of Neurological Disorders and Stroke (NINDS), in conjunction with the National Institutes of Health (NIH), estimate that seventy million people in the United States struggle with sleep-related issues and more than fifty percent of them have a chronic sleep disorder. Each year, sleep disorders, sleep deprivation, and excessive daytime drowsiness add approximately 16 billion dollars to the cost of health care in the United States and result in 50 billion in lost productivity. Research has shown that sleep, like diet and exercise, is important for our minds and bodies to function normally. In fact, sleep appears to be required for survival. The National Heart Lung and Blood Institute (NHLBI) reports that rats deprived of sleep die within two to three weeks, a time frame similar to death due to starvation. Let us explore various helpful factors that can increase sleep and promote good sleep habits:
- Don’t keep checking your bedside clock. Noting how much time has elapsed from when you went into bed increases anxiety, which increases insomnia.
- Avoid bright lights.
- Refrain from major or strenuous activity such as exercising, watching television, or planning an upcoming presentation.
- Stay away from beverages that contain caffeine, such as Snapple, coffee, or select sodas.
- Abstain from alcohol use from at least 1-2 hours before going to bed.
- Decide on a practical bedtime and wake-up time for each day and stick to it. This will slowly program your body for routine and steady relaxation time.
- Plan a pre-bedtime routine and follow it daily.
- Take a warm bath or read an inspirational short-stories book before retiring for the night. Reading a captivating novel is a no-no, as the suspense will keep you reading and awake.
- Set your room at a comfortable temperature.
- Listen to classical, soft music.
- Drink warm milk.
- Purchase room darkeners, or close your curtains or drapes fully.
- Turn off unnecessary noise such as the radio or TV.
- Try a noisemaker or white noise machine, at a comfortable volume setting.
- Try relaxation techniques such as concentrating on the same pleasant thought every night, self-hypnosis, or take deep, slow breaths.
- Have someone give you a gentle massage.
If the above-mentioned techniques fail, don’t hesitate to consult your physician for temporary sleep-aid medication, or visit your local health food store for vitamins. It is known that at least seventy million people unfortunately struggle with sleep related issues, primarily, falling asleep. These sleep-deprived people feel as if they are working with quicksand, as their lack of sleep prevent them from recharging their physical and emotional batteries. This, of course, makes them less productive during the day. Lack of sleep also may cause headaches, stress, and even possibly harm brain cells, and promotes the growth of fat instead of muscle. Research has shown in severe cases, lack of sleep may even cause depression.