The Need for Sleep
Numerous research studies have shown that the quantity of sleep that we get every night has a significant impact on the quality of our health. The right amount of sleep varies from person to person, but sleep studies have concluded that adults need about eight hours of sleep (most of us need fewer than four hours a night). Our bodies repair themselves, we repair the world, we repair ourselves. It is critical for every aspect of our lives.
There are several things that research has shown are affected by the right amount of sleep:
• Memory• Learning and memory• Pain reduction• Blood pressure• Heart health• Immune system• Physical fitness• Positive attitude• Focus and alertness• Healthy immune system• Sleep initiates the creation of genetically distinct human proteins.
Getting the Right Amount
The recommended amount of sleep varies, depending upon several factors including age, daily activity, stress, sleep environment, and individual lifestyle. Infants need about 10 hours of sleep per day and the elderly need about 7.5 hours of sleep per day. Getting the right amount of sleep is crucial for healthy growth, mental alertness, academic performance, weight management, response to stress, general flexibility, the ability to quit smoking, build resistance to disease, optimal physical function, and to protect the body from chemical and physical damage.
Getting More Sleep
Infants need about 10 hours per day, and the elderly need about 7.5 hours per day. Getting more sleep may be helpful for managing stress, general alertness, weight management, response to stress, life flexibility, the ability to quit smoking, build resistance to disease, and to protect the body from chemical and physical damage.
vention vs. Treatment
It is often recommended that a person should “play it safe” when enjoying their nighttime snack. The National Sleep Foundation recommends seven or more hours of sleep to cover the entire cycle of sleep-wake-sleep. However, some experts worry that young people, and especially infants, are not getting enough rest. An alert monitoring service can help determine if bedtime is Enough Time.
What to Do
In order to determine how much sleep you need, consider the amount you sleep on any given night and then divide that figure by the number of hours you are awake. If you are getting less sleep than this, then you are getting too little. The recommended amount is 175 hours a week.
Some experts recommend waking up to exercise before going to bed to help the body clean itself. This may or may not work for you, but if you have to exercise in your bedroom it at least compounds the good sleep you are getting.
For example, if you go to bed at 2pm and pull a rash blanket over yourself to protect yourself from the noise of city life, you are not getting enough sleep and you are allowing noise to invade your restful sleep. Some rashes or bed sores may be similar to bed sores, but they are not the same. Those are signs something may be going on and usually it is a good idea to check them out with your health professional to rule out something more serious.
Where do I start?
Generally speaking, you should set a bedtime each night or every few nights before you go to bed to make sure you have enough sleep. Start your day with meditation and visualization. Try to be creative with music or reading instead of just watching TV with the sound off. You need to be refreshed to start the day and to continue to be productive.
If you have a problem with jet lag, here is a simple technique I have found to help. Before going to bed each night, which is earliest, close your eyes and take 10 slow, deep breaths. This can help you feel a peaceful peaceful environment when you go to bed, which promotes sleep. If you suffer from insomnia, visual imagery is also an option. While putting on covers, imagine yourself lying perfectly relaxed and no longer stressed. Try to relax your most worrisome to-do list items first, easing them into your evening routine before you hit the to-do list. I know this sounds simple, but if you put these items first in your evening routine and later in your morning routine, you’ll be far more likely to get a good night’s sleep.
Drink plenty of water.
Beverages such as coffee, tea, soda, and alcohol have a dehydrating effect on the body. Try replacing them with mineral water when possible. Mild signs of dehydration include: dizziness, dry lips, dry mouth, headache, confusion, drowsiness, flushed or red skin, mucus, or a rapid reduction in urine output. More severe dehydration may include shock, faintness, lethargy, confusion, lightheadedness, stupor, stammering, seizures, wrinkled skin, rapid heart rate, or fainting.
