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Do You Have a Sleep Debt?

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Join date : 2010-09-04

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Post Do You Have a Sleep Debt?   Do You Have a Sleep Debt? Date-310Sun Dec 26, 2010 2:09 pm

If you have trouble sleeping, you may be accumulating a debt that is
difficult to pay back - a sleep debt. According to the National Sleep
Foundation roughly 6 out of 10 people in the United States suffers from
problems getting a restful night of sleep.



There are many variables when it comes to lack of sleep but surprisingly
sleep disorders have become common place today and the following are
the top 3 front runners.



Insomnia



When you are unable to fall asleep, wake up frequently or have
difficulty staying asleep you may be suffering from insomnia. You may
only have one symptom or a combination of all three. Unfortunately this
type of poor quality sleep is surprisingly common and studies have shown
that women are more often affected by this than men.



Lifestyle-related



If you lead hectic lifestyle with work demands, an over-active social
life and family responsibilities, this can add to your stress level. The
additional stress will in all likelihood impact your sleep and this can
very quickly become a cycle that is often difficult to break.



Sleep apnea



This is a chronic medical condition resulting in obstructed or blocked
air passages. The inability to breath properly while sleeping can lead
to loud snoring and the actual cessation of breathing, often a dozen
times per night. This not only leads to sleep deprivation but also
branches into the potential of additional serious health concerns.



With the increase of sleep-related disorders in society today, the usage
of sleep aid or prescription sleeping pills is on the rise. However
using these medications carry their own risks: a drugged feeling causing
next day drowsiness and difficulty with concentration.



Then there is the psychological dependency of being unable to sleep
without aid, as well as the physical side effects including anxiety,
memory problems, and potential drug interactions.



There may be times in our lives where prescription sleep aids may be
necessary for a short term period. But there are also many other simple
strategies that you can incorporate into your night time routine to help
you get to sleep... and stay asleep. With time you may be able to get
your sleep debt back in control without medication.



*Keep your evening calm and don't engage in mentally stimulating
activity before bed. Leave the latest thriller for the daytime hours.



*Keep your bedroom as dark as possible - this helps regulate the hormone
responsible for sleeping and waking. Turn or cover your clock so you
can't see the numbers.



*If possible keep your pets out of your bedroom.



*Never go to bed hungry. Eat a small snack, preferably one with protein.



*Keep your exercise routine for early in the day. Try some gentle Yoga poses for a quiet wind down before getting into bed.



*Keep a regular schedule of sleeping and waking.



*Make sure you have regular checkups and talk with your doctor about depression which is a common cause of sleep problems.



*Avoid caffeine and alcohol, within 6 hours of bedtime.



*Don't take naps during the day.



*If you find you wake up to use the bathroom, stop your liquid intake at least 2 hours before bedtime.



Carrying a sleep debt is a serious problem. Frighteningly, a 2002
National Sleep Foundation poll found that 14 million people reported
actually falling asleep at the wheel during the last year. Today,
driving while sleep deprived is now classified as Impaired driving can
place both you and other people at risk as well as ruin your driving
record.



If you have been having trouble sleeping talk to your doctor and explore
your options. You may be depressed or experiencing an underlying
medical condition you are unaware of. Don't let your long term health
suffer by ignoring your sleep debt until it becomes too late to repay.
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