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Sleep Facts
In this article I’ve put together
some sleep facts and tips on how to deal with
insomnia. So what do we know? Insomnia sufferers
usually complain about having disturbed, insufficient
and
non-restorative sleep.
This can result in insufficient
sleep to meet the needs of the body, or to allow you
to feel refreshed and energetic throughout the day.
Insomnia can be classified as transient, intermittent,
and chronic.
For a lot of people stress or
anxiety from their daily experiences, such as
financial difficulties or family issues, can be the
cause of insomnia. You may find that when you attempt
to sleep, your mind races and your body feels
restless.
Many people find it difficult to let
go of worrying or troubling thoughts at night. If you
try not to think of a pink elephant, you'll probably
think of one. If you try to get an annoying pop song
out of your head, you'll probably fail. And if you
have to try and fall asleep, you're probably already
suffering from insomnia. Fact is sleep isn’t supposed
to be forced; it’s a natural process which just
happens.
There are a number of factors that
can disrupt the body's circadian rhythm, such as:
- Sleeping or eating late.
- Drinking caffeinated or alcoholic
beverages.
- A noisy environment.
- A snoring partner.
- A
hot room.
Without sleep your immune system can
weaken, leaving you prone to illnesses. Sleep also
seems to organize memories, as well as helping you to
recover memories. It also helps restore muscular
energy, and release growth hormones for proper
physical and mental development.
Generally as we get older, we tend
to need less sleep. Here's a general guide:
Babies: 10 - 14 hours of sleep a
night.
Children: 9 - 12 hours of sleep a night.
Adults: 7 - 8 hours of sleep a night.
Although as I said it really does
differ from person to person, some people may need as
few as 4 hours, or as many as 10 hours of sleep per
night.
Our biological clocks run on a 25
hour cycle, rather than the 24 hours we have tuned our
daily lives around. This is why it is easier for most
people to go to bed later, than it is to wake up
early.
Your
biological clock requires some
exposure to daylight so that it can function properly.
This might be why during winter people tend to suffer
from insomnia and tiredness the most.
You may in fact be getting more
sleep than you think, but just not quality and
restorative sleep. This could be due to tension,
stress, worrying thoughts or bad sleep habits such as
excessive mental or physical exertion close to bed
time. A lot of people also have the notion that they
have to sleep 8 hours a night and that if they don’t,
they will feel tired the next day.
So what can be done about sleep
problems? Frankly there is a whole array of options
out there which are non-pharmaceutical and far more
effective than your sleeping pill. But for now let’s
just look at what you could be doing to improve your
sleep now.
First things first, make sure that
your sleep environment is comfortable. Ensure that
your bed and pillow is comfortable and supportive and
that your bedroom is not too warm. Keep your bedroom
dark when you go to sleep and when it’s time to get
up, ensure that you are exposing yourself to sunlight
to increase your serotonin levels.
Avoid stimulants, caffeine, and
alcohol a few hours at least before bedtime. Start to
wind down and relax before you sleep. Play some
soothing music or have a hot bath an hour before.
Although having a hot bath increases your body
temperature and energy levels initially, the quick
drop in temperature can accelerate the drift into
sleep.
Try some
natural remedies, such as
standardized Valerian extract to aid sleep. Valerian
is available at most pharmaceuticals and is a natural
remedy to aid sleep. Taken before bedtime it can ease
nerves and calm the mind to help you drift off to
sleep. Lemon balm and Hops, are also soothing herbs
which can calm and relax the mind and body.
If you are interested in more
free information, sleep facts, tips and advice, you can sign up for
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