I have already talked about the importance of right eating and exercising to enrich our soil so we may enjoy health and vitality. Another component of “rich soil” is getting a good sleep.
Poor sleep leads to serious health consequences in a relatively short time period as compared with eating bad food or not getting enough exercise. Our brain regulates sleep so that if we don’t get enough we developed a sleep debt and our brain works very hard to force us to pay it back. This means whenever there is a quite moment like when we are driving or maybe operating heavy machinery our brain will cause us to sleep resulting in injuries, disasters, and death. In the United States 10,000 deaths are reported from falling asleep whilst driving; this figure is thought to be underestimated of the actual figures.
The lack of sleep also affects our mood, poor cognitive performance, poor memory, impaired ability to learn and low energy level. Long-term effects include Obesity, Diabetes, Impaired insulin sensitivity, Arrhythmia, Heart attacks, Strokes, Depression and low resistance to infectious diseases.
- “Studies show short sleepers are three times more likely to develop colds than comparable individuals who average 8 hours of sleep.”
- “Individuals with sleep problems were 9 times more likely to have planned suicide and 7.5 times more likely to have attempted suicide. Recent studies of suicidal patients showed that treating their sleep disorders led to healthier scores on clinical scales that measure suicidal thoughts and behaviors.”
- Professor H. Craig Heller.
How to improve sleep?
For short-term only, to get into a sleeping rhythm, OTC remedies or prescription drugs can be used. OTC remedies include diphenhydramine or Melatonin. Prescription drugs include Benzodiazepine such as clonazepam, Valium and Non – Benzodiazepines such as Imovane or Restoril. Sometimes tricyclic antidepressants can also we used to induce sleep very effectively; these include Trazodone, Amitriptyline and Doxepin.
The most importance aspect of good sleeping is getting the “sleep hygiene” right. This include:–
- Keep regular schedule of sleep and awaking- even on the weekend- your biological clock then wouldn’t fight with you.
- Sleep only as much as you need to feel rested, don’t over sleep – this will only interfere with the sleep on the following day.
- Do not force yourself to sleep – you don’t want to reinforce that sleep is a chore or difficult.
- Maintain good sleeping environment – no noise, comfortable and relaxing; not too hot or cold.
- Exercise regularly at least 2 twenty minutes per day – avoid intense exercise just before bed.
- Avoid caffeinated beverages from mid- afternoon. Do not smoke.
- Don’t eat just before bed but don’t go to bed hungry either.
- Don’t take your worries to bed.
Other useful techniques.
Cognitive Behavior therapy help improve sleep by changing your ideas and attitudes towards sleep. It helps to create and maintain a strong association between sleep and bed.
Relaxation techniques nearing bedtime: a warm bath, calm music, meditation and yoga. Involves clearing your mind and focusing on one part of your body at a time. Starting with your feet, consciously relax your toes, your ankles, your lower legs and so on.
Secrets of Sleep Science: From Dreams to disorders
By Professor H. Craig Heller.
- Sleep is not the new sex. It’s more important than that | Suzanne Moore (guardian.co.uk)
- What You Need to Know About Insomnia (belmarrahealth.com)
- National Bed Month – Bedroom Style Ideas (daydaily.com)
- BedEd.org Promotes Learning About Sleep Hygiene for National Sleep Awareness Week in Latest Article (virtual-strategy.com)
- 5 Strategies for Adjusting to Daylight Saving Time (healthyhighway.wordpress.com)
- Molecular Key To Exhaustion Found Following Sleep Deprivation (medicalnewstoday.com)