Lack of Sleep Could be Killing You
Being chronically sleep deprived isn't just a miserable experience, it's dangerous for yourself and those around you.
Lack of sleep is well known as the culprit behind anxiety and depression, as well as upping the chances of getting hurt and casting an overall shadow over work and family life.
Just recently there was a report from the U.S. government that finds only one third (30.7%) of adults are getting enough sleep each night, while another 11.1% reported not getting enough sleep for each of the past 30 days.
The Centers for Disease Control and Prevention estimate that as many as 50 to 70 million American adults deal with sleep and wakefulness disorders.
If you're not getting enough sleep, you're more prone to depression, anxiety, obesity, hypertension, diabetes, high cholesterol and risky behaviors like smoking, drinking too much and being too inactive.
The report, based on data collected in the 50 states, D.C. and the three U.S. territories, points out that sleep loss is a complex issue that can come from a combination of causes including occupation, lifestyle and specific sleep disorders.
Of the U.S. adults (403,981 of them) who responded to the survey, 11.1% said they didn't get enough sleep every day of the month just past.
It's more women than men reporting a shortage of sleep, and there were ethnic differences too. Blacks got less sleep compared to all other ethnic groups.
Those under 45 were also more likely to report days of insufficient sleep than those older than this.
When it came to which of the 50 states was most sleep deprived, West Virginia tops the list, coming in at 19.3%; North Dakota was at the bottom of the list with 7.4%.
According to the National Sleep Foundation, adults require from 7 to 9 hours of sleep each night. Experts like Dr. Bruce Nolan, director of the sleep center at the University of Miami Miller School of Medicine who was not involved in the study points out, "There is a relatively small percentage of people getting what sleep experts feel is an adequate amount of rest and sleep. That is a very important physical and mental health concern."
Where once people, the medical profession included, might have thought sleep a waste of time, the research is causing many to revise their thinking.
"We have lots of evidence that getting good quality sleep is associated with better quality of life," Nolan points out. So if you can manage to get 7 hours of sleep a night you'll notice that you're more alert, you do better on the job and enjoy an overall improved quality of life. You'll feel more energetic.
If you're having trouble sleeping there are things you can do to get the rest you need.
- Keep a regular sleep schedule so that you go to bed and wake up at the same time every day, even on the weekends, holidays and on vacation.
- Do not nap during the day.
- Make your sleeping space a dark place that's a comfortable temperature and quiet. Check your mattress and pillow to be sure they're comfortable and offering good support.
- Avoid stimulating activities, games or the nightly news, as well as caffeine, nicotine, chocolate, sugar or alcohol at least 2 hours before bedtime.
- Use techniques like progressive relaxation, guided imagery or deep breathing to quiet your mind.
- Don't go to bed hungry, but avoid eating large meals at least 3 hours before bedtime. Limit fluids from early evening to avoid trips to the bathroom.
Making a few simple, natural changes in your sleep routine is one of the best ways to ensure your body gets the rest it needs. Eating right and regular exercise are important, but increasingly experts are seeing that getting enough rest is also critical to lasting health.
The above article courtesy of ,
Kirsten Whittaker
Daily Health Bulletin Editor
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