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by Jessica Wilson
Imagine if there was a way to lose weight and improve your health by simply lying down. Well, there is, and it's the simple solution of sleep.
Sleep — everyone needs it, but not everyone is getting enough. Many doctors say that most adults should be getting between seven and eight hours of sleep every night; lack of sleep can lead to some serious health conditions.
Lack of sufficient sleep has been proven to lead to physical and mental health problems, including problems at home and even at work. Studies have shown that not getting enough sleep can lead to a decrease in performance, irritability, memory problems, depression, muscle tension, clumsiness and even falling asleep on the job or at school. Long-term sleep deprivation can lead to more serious problems such as high blood pressure, heart problems, obesity and diabetes.
Sleeping does more than just give you a chance to relax. When the body is in deep sleep – known as non-rapid eye movement sleep — the body repairs itself. That’s when the body works to strengthen the immune system, make repairs on the cellular level and regenerate tissues.
It’s also when the brain is allowed to decompress and go into REM – rapid eye movement sleep. It is during REM sleep that we dream, and dreaming has been shown to help process the day’s events and deal with stress. Some studies indicate that dreaming helps to make learning easier.
Getting a good night sleep on a regular basis can help you battle depression and lose weight. It can even help improve your skin and get rid of dark circles under your eyes.
Sleep deprivation can be caused by a wide array of problems from stress and hunger to more serious problems like sleep apnea. Minor sleep problems can last for a few weeks and are generally brought on by excitement or stress. More significant sleep problems, lasting anywhere from a month to six months, can be brought on by illness, psychiatric issues or problems at work or at home. The more long-term sleep deprivation, known as insomnia, can be caused by more serious physical ailments and lasts more than six months. Studies show that more then 20-million people suffer from serious insomnia.
If you’re having problems sleeping, there are some simple things that can be done to help ease you into a restful night of sleep. For starters, do not eat, smoke, drink alcohol or caffeine before bedtime. If you exercise, try to end your workout at least three hours before you hit the hay. Try to relax before bedtime — take a bath, meditate or use aromatherapy to create a relaxed atmosphere. You can also create a relaxing mood in your bedroom to help ease you into sleep — consider using incense or low lights, and don't keep the room too hot or cold. Put up blinds in the bedroom to block out light, and take the computer and TV set from the room so there is nothing to stimulate your brain.
If you’re still having trouble falling asleep, try not to stress about it. The more you think about not sleeping, the more you won’t get to sleep. So, stop making yourself anxious by staring at the clock. Get out of bed — that may seem counterproductive, but going into another room and reading for 10 to 15 minutes will help tire you out before getting back into bed and trying to sleep.
If your sleeping problem persists, consider talking to your doctor. There could be an underlying problem other than stress that’s causing it. Your doctor may want to send you to a sleep clinic to determine what is keeping you from peaceful slumber.
Remember — sleep is something we all need, but try not to get too worked up if you’re having trouble getting to sleep or getting your full eight hours. It’s natural to occasionally have restless nights.
| September Featured Stories |
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Coffee Break with the Barista
Creating Mind, Body & Spirit Health — One Peace at a Time, by Milan Galan, Ph.D.
Waking Up to the Truth About Sleep, by Jessica Wilson
The Power of Sound, by Marian Rein
Health Myths & Facts, by Pamela Kramer Childress
Mind, Body & Spirit Health at Midlife and Menopause by Diane G. Sanford, Ph.D.
Age – It’s Simply A Number, by Milan Galan, Ph.D.
Physical and Mental Well-Being Combining Body, Mind & Spirit, by Jill Barrett
Getting Better With Age: A Healthy Perspective, by Phylis Clay Sparks
A Piece of Kitchen Nostalgia Returns — Retro Appliance Comes to the Aid of Busy Families, by Mary K. Morgan
The Healthy Side of Your Morning Brew, by Marian Rein
Todd Lewis If you make a list, it will come by Pamela Kramer Childress
Toby’s Tale — More About Toby by Jessica Wilson
Live Large Spend Small by Mary K. Morgan - September 2008
Java Journal Movie Morsels by Mary Morgan - September 2008
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