The results
of getting the right amount of proper sleep nightly are that you’ll feel better
and be more likely to be in a good mood, have more energy and maybe even have a
better memory. Andrew Namen, M.D., fellow of the
AmericanAcademy
of Sleep Medicine and medical director for the Baptist Health Systems Sleep
Lab, offers basic advice for those who’ve found that counting sheep doesn’t
work.
Try to
regulate your nightly sleep patterns by going to bed and waking up at
roughly the same time each evening and morning.
The
optimal number of hours of sleep required per night should be between six
and a half and eight hours.
Daily
exercise is important for good sleep patterns as well. Dr. Namen suggests
exercise early in the morning or early in the evening. Exercise too close
to bed time isn’t a good idea because the heart rate is increased and it
will take a while to settle down and fall asleep.
Avoid
high caloric intake right before bed. A light protein snack an hour or two
before bed is fine.
Avoid
caffeine after 4 p.m., and avoid alcoholic beverages after 6 p.m. Both can
cause sleeplessness.
Let’s
face it – we live in a “go-go” world! Our lifestyle is harried, our food is fast
and statistics now show it’s taking a toll on one of the most important parts
of our life – our sleep. The 2002 National Sleep Foundation (NSF) Sleep in
America poll found that 74 percent of American adults are experiencing a
sleeping problem a few nights a week or more, 39 percent get less than seven
hours of sleep each week night, and more than one in three (37 percent) are so
sleepy during the day that it interferes with daily activities. Our fast paced
way of life is getting the best of us. What about you?
Children who get
sufficient amount sleep every night function better throughout the day, are
more alert, and their concentration, performance and memory are better than
those who don’t sleep well. As well, children who get ample sleep are less
likely to develop behavioral problems of any kind, moodiness, anxiety or
depression.
The needs of sleep differ from child to child, but school-age children in
general require in the area of nine to twelve hours of sleep per night.
Consider these things if you are unsure whether your child is getting enough
sleep every night.
- If he/she wakes up easily in the morning that is a good sign.
- If he/she is wide awake, energetic and alert throughout the school day then
the nighttime sleep is sufficient.
- If a child can fall asleep within a period of fifteen minutes to a half an
hour then he or she is getting enough sleep.
Temporary bouts of insomnia can be caused by
many things. Stress is a frequent culprit, as is temporary illness. If you’re
having trouble sleeping and if neither
stress nor illness are causing it then often the best place to look is at your
diet. Changing your diet can have a big impact on your ability to sleep.
To make this information easier to digest, let’s
break it down into two sections:
At least 40 million Americans suffer from long-term sleep disorders, while another 20 million people experience occasional sleeping problems.Stress, a006Eiety, stimulants, medications, late night meals and schedule changes can all cause insomnia, but its effects prove universal—without sleep, patients lack energy and motor abilities, and feel irritable and depressed.
Some experts claim tat as many as 19 million Americans suffer from depression every year.Such high numbers imply that there may be an overlap between individuals with depression and sleep problems. In fact, sleep disturbance is one of the core symptoms of clinical depression.People with sleep disorders are also more likely to suffer depressive and anxiety disorders.
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