Our body cannot survive indefinitely without sleep, which is fact, although certain individuals have unverified claims of undergoing years with no sleep.  At various times, all of us have suffered from lack of sleep.  Maybe it was a new mother who was awake half the night with a screaming, colicky baby. Or perhaps, it was the single guy who stayed out too late partying when he knew he had to work the next day; or simply an insomniac night of tossing and turning where you dejectedly looked at a digital alarm clock that slowly ticked off the hours and minutes toward your waking time. Either way, the next day, you are barely able to drag yourself through the day.

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But what I am discussing here is true sleep deprivation. The medical student going through internship and residency is known to work one hundred hours a week, with forty-eight and seventy-two hour shifts not uncommon. Those in the military, especially the people in the Special Forces, suffer lack of sleep for days on end due to prolonged combat patrols.  Even a college student, especially during finals week, is known to cram continuously for the entire week. Also, those people suffering from sleep apnea fail to get restful sleep and are actually sleep-deprived, even though they appear to be asleep.  In extreme cases, they are like prisoners of war and victims of torture which are deliberately deprived of rest.

Minor sleep deprivation can produce the symptoms every person is familiar with. The number one most common symptom is yawning, an almost involuntary reflex action that is difficult to suppress. Although scientifically unproven, it is generally accepted that yawning is also contagious, spreading rapidly around the area where the tired person is. Being irritable and/or quick-tempered is also a short term symptom.  The young child who has not had her nap is a good example of this when she throws a temper tantrum.   Either because of lack of sleep or because of the irritability (a symptom itself), stress and higher blood pressure is possible. A severe headache is also common among those who have a lack of sleep. This is partly why those who have a caffeine addiction normally get a massive headache when they try to withdraw from the drug. The body begins to tire because caffeine is beginning to leave the system. In addition, the entire body, especially the face, gives the appearance of no sleep. The most common looks are the well-known bloodshot eyes and bags under the eyes.  Those who are sleepy also tend to be more disheveled and careless about personal appearance.

As the human body continues to suffer lack of sleep, other more serious things begin to surface. The muscular system begins to show signs of strain, aches and pain which are not uncommon. Muscle cramps, also colloquially known as a ‘Charley Horse’, while extremely painful at the very least, can even result in bruising or tearing of the muscles affected by the cramp. The Charley Horse is especially prevalent in those who have been subjected to strenuous physical activity prior to the sleep deprivation. Critical diseases have also been linked to lack of sleep.

It has been suggested, although unproven, that insomniacs have far greater blood glucose levels. If true, sufferers of Type II diabetes would continue to experience an even quicker acceleration of the consequences associated with that debilitating disease. Those people who do not already have Diabetes would have a greater risk of getting it, especially those with the lifestyle signs already.  There is also a growing belief that wounds tend to heal slower in those without REM sleep, diabetic or not.  Another lifestyle cause of diabetes is yet another symptom of lack of sleep, namely weight gain and obesity, which could also worsen the disease. The hypertension and stress asymptomatic of insomnia are also leading causes of coronary disease and heart attacks. Long-term lack of sleep in children and teenagers has also been linked to delay of normal growth behavior, caused by failure to produce cortisol and growth hormones as normal.

The greatest and most rapidly occurring symptom of sleep deprivation is to the brain.  In minor lack of sleep, befuddlement and confusion are the most obvious. Those whose brain is at the heart of their job are especially vulnerable, for memory loss and lack of concentration are prevalent. That is why modern medicine is taking a second look at the long hours worked by those with crucial responsibilities, such as medical students, as their lack of concentration could very well put lives at risk. Several reports have been made annually in the United States alone from vehicle crashes caused by lack of sleep and many single-vehicle ‘mystery’ crashes are suspected to be caused by driver fatigue.

As sleep deprivation continues, more serious brain impairments tend to happen. That lapse of memory and judgment from short lack of rest could very well become permanent memory loss, as the brain suffers from remaining alert for extended periods of time. Cognitive reasoning becomes minimal.  The student studying for his finals could theoretically do much worse on the tests by doing without sleep, because his ability to concentrate on the questions is impaired. This is especially true for word and math problems, which seem to be affected the most.  Motor skills also begin to deteriorate and could also become long-term or even permanent. Certain psychosis, such as Bipolar disorder, has been suggested to have been either caused by lack of sleep, or at the very least exacerbated by it.  This is especially true with hallucinations associated with such neurosis as Paranoid Schizophrenia.

In short, it’s important to try to sleep well but without getting in any way anxious about this. Your body will thank you.

In the fast-paced world in which we live today, it is not surprising that getting to sleep at night can be difficult for millions of people. Sleep is something that our bodies and minds need and which human beings have been accustomed to as long as we’ve been around. Why, then, should sleeping be such a difficult matter? Taking sleeping pills and medications containing chemicals such as diphenhydramine can help us a great deal–until we become physiologically attached to them, or the effects start to wear off. Responding to sleeplessness with medications, it seems, is more like treating an issue than even attempting to cure it. There are a number of healthy ways to get better sleep at night naturally.

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First of all, research has proven that certain foods induce more sleeplessness than others. Avoid caffeine after mid-afternoon. Avoiding unhealthy food at all costs can lead to an all around healthier mind and body that are naturally ‘awake’ during peak hours and ready to sleep at night. If you do eat junk food, envision a window of a few hours around the point at which you plan to go to bed. Do not consume foods that are high in sugar or carbohydrates during this time. Moderate amounts of sugar and carbohydrates, as well as those foods rich in protein, are best reserved for daytime meals such as breakfast and lunch.

There are several foods which are healthy to consume during the period before you retire at night. Cheese and other dairy products, and anything containing calcium, help your brain to produce natural chemicals which regulate your sleep cycle and make you feel tired when it is late. Many foods are rich in the amino acid known as tryptophan which can induce sleep and are thus ideal for evening meals. Poultry and seafood as well as certain kinds of seeds and nuts are especially important here.

Another thought to take into account is the hour at which you eat. If you eat dinner too early, you may be more likely to eat unhealthy snacks to satisfy your craving at a later hour, further complicating your sleep schedule. If you eat dinner too late, you may find yourself lying down with a full stomach, a bad habit which is extremely unhealthy and potentially dangerous for your immune system. Acid reflux can build up in your esophagus if you are not sitting or standing upright for some time after your evening meal. Smaller portions, then, are also an idea to take into account, as smaller meals will digest faster. Consider drinking a glass of water before each meal and eat slowly. Stop eating when you are full. You can always save leftovers for another meal the next day!

Another factor other than food which is extremely important to understand in relation to sustaining the body’s natural sleeping cycle is that of stimulation. If you are highly stimulated before lying down to bed, you will discover that your mind will have a very difficult time resting. One obvious way to stimulate the brain is simply to stress out and think too much. If you can learn to manage stress more efficiently, you will also learn to sleep better naturally. One tip is to remember that it is not necessary to concentrate too much on trying to remember something before you go to sleep. If an idea hits you later, trust that the idea will hit you again at a better time the next day. If you could think of something once, you’ll be able to think about it again.

Further, keep personal interaction with others at a low during the ‘window time’ before you plan on going to sleep. You may want to spend this time with your spouse, a friend, or another family member. If so, try to do a relaxing activity together, which may simply be to have a low key and calm conversation. Avoid politics or homework right before going to sleep. Otherwise, you will find it difficult to relax when you finally lie down.

Finally, two of the most important stimulating factors that intervene with the modern sleep schedule is that of television and computers. Active television viewing and computer use stimulate the eyes and the entire body with light and heat. Additionally, the sounds, messages, and ideas coming through on the screen can stimulate the mind even more than a heated argument can. Television and computers are not necessarily unhealthy things. Anything in excess, however, can be very unnatural for your body and your ability to fall asleep in the evening. Many people have a television set in their bedroom or place of sleep. Consider removing the television set from this room, or only using it on occasion or during the day. If you know you have an early day the next day, avoid the television altogether. It will make a remarkable difference for you!

Like televisions, computer use before bed can over-stimulate the mind, and healthy habits can avoid this situation effectively. Try not to use the computer too much at night, especially if you must wake up early the next day. Keep the volume low on all electronic devices. Even if you do stimulate yourself in the evening, you can control the amount to which you do this and decrease it to an appreciable degree. There is even software you can install on your computer to slowly decrease the color brightness, or increase the color temperature, so that it is less of a strain on your eyes in the evening and therefore better for your sleep.

There are so many ways in which we can live a healthier and happy lifestyle. In terms of getting a good night’s sleep, we must always be conscious of how much stimulation we are getting. After we begin to form a habit of observing our amount of stimulation, we can then more easily learn to break the bad habits that keep us up at night. Eating the proper food and at the proper time, as well as carefully regulating television, computer, and other forms of stimulation at night can go a long way to make hitting the hay that much easier and simple – the way it ought to be!

One of the most common complaints of the average American adult, male or female, is that they do not get enough sleep. Indeed, a recent study by the Center for Disease Control has found that over two thirds (70 percent) of adult Americans fail to get the recommended seven to nine hours of sleep per night. Though some of this is a result of late nights and early mornings spent doing everything from necessary work to surfing the Web, many people fail to get enough sleep because they find themselves unable to sleep soundly through the night. A great amount of people report waking up at least once or twice during the night, and some people wake up even more. There are a number of remedies for this all-too-common and unfortunate problem. While many people turn to medical aids and choosing from either a myriad of over the counter or prescription drug remedies, there are also many things a person can do to help him or herself sleep that do not require medicine.

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The most popular solutions to nights of unrest can be found in medical supplements. The most popular of these remedies is the natural substance melatonin. Studies show that taking this hormone, which is naturally produced by the body in the pineal gland, can both decrease the time it takes to sleep and increase the duration of sleep; however, it is often reported that it can often leave the user feeling more drowsy upon awakening, and it has also been found to make a small percentage of people more likely to wake up during the night. There are a number of other natural sleep remedies, all of varying effectiveness and none as widespread as melatonin, though many of them have the same qualities of melatonin while having a lower reported success rate.

While many prescription sleep aids are designed to help people fall asleep, there are also several popular prescription drugs available that are specifically designed to help a person stay asleep. Estazolam and Temazepam are such drugs, though you may want to take these with caution, as they have been shown to be habit-forming in some people. As such, they are not prescribed for long periods of time. Zolpidem is a similar drug, but it can be taken over a longer period of time because it is an extended-release formula drug that may prove more effective for some people. Eszopiclone is a dual purpose drug that helps people to both fall asleep and stay asleep; however, the absorption rate and effectiveness can be decreased by consuming meals that are high in fat before taking it, and people who take it regularly can suffer uncomfortable withdrawal effects if they abruptly quit taking it. However, while these medical sleep aids may help your nights to be characterized by a more sound sleep, they are often only prescribed as a last resort for people who have a great deal of trouble sleeping. These drugs will not solve the cause of your restless nights, which can sometimes be the result of bad habits or a poor routine. Getting down to the bottom of your problems or establishing an effective bedtime routine can help you to sleep more soundly and can often prove to work better than medical aids.

Our technologically advanced lifestyles, while often providing ways to make our lives more convenient, may also be robbing us of much needed sleep. Many people spend a large amount of time in front of screens, whether they are computer, TV, or tablet screens, including the minutes right up until bedtime. Studies have shown that too much audio or visual stimulation from electronic devices can stimulate your brain, keeping it up for hours, which can make you more susceptible to waking up during the night and keep you from getting a sound sleep.

Your dietary habits can also prevent you from sleeping through the night. Nearly everyone has heard that it is not good to eat at night before bedtime, and this is mostly true. Eating a heavy meal or consuming caffeinated drinks in the hours before bedtime can both prevent you from getting to sleep and cause you to wake up more, both out of discomfort and having to use the bathroom. However, trying to sleep on an empty stomach may also prove difficult. If your stomach is empty, it may help you sleep through the night if you eat a small, light snack an hour or so before bedtime.

Finally, there are often some environmental factors that can prevent people from sleeping during the night and alleviating such factors can usually be an easy fix. Certain sounds can either help sleep or prevent sleep, depending on their nature. Annoying, repetitive sounds, such as that of a dripping sink in the nearby bathroom, or sounds that may come from the outside, such as a neighborhood dog or a creaky window, can often deter sleep. Inversely, the total absence of sound can also make it hard to sleep or to fall back asleep when you wake up in the middle of the night. These sounds, or lack thereof, can be countered with other sounds. A white noise generator can mask silence and some quieter sounds, while some people are aided in sleep by sounds that are familiar, including a ticking wall clock or a ceiling or wall fan. Sound may not be the only environmental factor that affects sleep, as excess light may also prematurely wake you from your slumber. If your normal wake up time comes several hours after the sun comes over the horizon, you may find yourself waking with the sun anyway if there is a significant amount of light entering your room. This can be alleviated with an inexpensive sleep mask or a dark curtain.

Sleep is a hot commodity in our fast-paced and busy modern world, and as such, it is often hard to come by. Often, many people do not have the time for a full night of sleep when work, school, or home tasks demand our attention at all hours. Because of this, it is imperative that people make the most of the time that they do have to sleep. Sleep-deprived Americans cannot afford to waste any of the late-night hours struggling to go back to sleep after waking during the night, though many people find themselves waking up anyway. While these remedies may not be a cure-all for our hectic lives, they can make sure that you make the most of your sleep time.

Do you have Zombieitis? No, it’s not an addiction to the popular game ‘Plants Vs. Zombies’. It’s actually a term made for sleep deprived people. Makes sense, right? If you lack sleep all the time, it will reflect your actions. It will affect your consciousness and act like a ‘zombie’ which can be damaging for you and everyone you encounter. Let’s be honest, getting ample sleep every night is a challenge for some of us. But sleep deprivation and its consequences is far more difficult to face, isn’t it? The ideal number of hours sleep  each night is said to be eight hours, though this seems to vary from person to person. Now my next question is: Are you getting enough sleep?

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The Better Sleep Council (BSC), in conjunction with the International Sleep Products Association (ISPA), wants to warn the public that there is a rapidly increasing sleep deprived “zombie” population, and that anyone is at risk of developing Zombieitis.

“Zombieitis is a major public health issue,” explained Mark Quinn, BSC chairman. “Symptoms include irritability, depression, high blood pressure, anxiety, weight gain, headaches, decreased brain function and circles under the eyes. Those suffering from Zombieitis also can be identified by their unkempt appearance, unsightly drooling, frequent mumbling and/or moaning, and a lumbering walk.”

Threat of Zombieitis

The zombie population suffering from Zombieitis and referred to by the BSC is not the “walking dead,” but rather the “unslept.” “Do you know what’s more terrifying than the idea of a half-rotten dead person walking aimlessly around our neighborhoods?” asked Karin Mahoney, BSC’s director of communications. “The man who has had two hours of quality sleep in the last three days and barely has the energy to put on his seatbelt, much less pay attention to the road. Or the air traffic controls who can’t manage to keep their eyes open on the job.

Stop Zombieitis From Spreading

The BSC is on high alert and calling the public to action. Join the cause and help combat Zombieitis among your friends, family and colleagues. The campaign’s website, StopZombieitis.com, offers information on how to diagnose whether you have Zombieitis and the most effective treatments. Supporters can also get involved on Facebook and Twitter.

“If you know someone who constantly walks around half-asleep, chances are they have a serious issue with Zombieitis,” said Quinn. “As a friend and for the general well-being, you need to step in and inform them of the issue and present treatment options.”

Quinn explained that for many, the solution is fairly simple. “Research has shown us the importance of a quality mattress in ensuring quality sleep,” he said. “Many people are sleeping on mattresses that are too old or have the wrong amount of support for their body type. This is the most common cause of Zombieitis.” To learn more about the campaign, visit http://www.bettersleep.org/.

You went to bed at 9:00 PM

11:45 pm: You woke up. You don’t know why. You fell asleep around 12:30 AM.

1:45 am: You woke up again. You feel tired, but can’t sleep well. You fell asleep around 2:30 am.

3:15 am: You woke up. This time, you don’t feel sleepy anymore. You are just lying there. Awake. In the middle of the night. Till morning.

It’s annoying, isn’t it? If this is a recurring episode, you have to do something about it. Ask for help. There’s nothing wrong with asking questions from time to time especially when it comes to your sleep. Your sleep regime is very important because this is where your body recharges ready to restart when you wake up. Nowadays, there are a lot of ways to know things. You can either read a book about sleep problems or go online and search for natural remedies. If you’re not getting any good sleep at all, you would be wise to visit your doctor so he or she can try to find out what is causing your sleepless nights.

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Master Your Sleep: Proven Methods Simplified, a book by author Tracey I. Marks, MD will help sufferers understand their sleep problems so they can regain control of their nights and their life. Stop “living with” that sleep disorder and take action to end it.

Master Your Sleep is for those people who want answers about sleep problems. Dr. Tracey Marks explains how and why we sleep and delves into the many types and potential causes of sleep disruption. Master Your Sleep will help readers understand their sleep patterns and provides an extremely thorough exploration of potential treatments, from herbal and prescription medications to a variety of therapies.

From the simple to the complex, Dr. Marks explains the potential risks and benefits found in all treatment methodologies. Master Your Sleep is an invaluable addition to the libraries of those who suffer from sleep disorders and family members of sufferers.

http://www.masteryoursleepbook.com/

Sleep-well last night? The most common answer we get is “No”. Often, we just have normal sleep that gives us no proper feeling of relaxation. What we really need is refreshing sleep that drives our bodies to perfection every single day. We should reach the deepest part of our sleep, the phase of sleep they call REM or (rapid eye movement).  This  part of sleep determines how rested and refreshed we are when we sleep at night. A crucial factor that we need to avoid fatigue and restlessness in the morning.

Let us remember that our habits also affect our sleeping activities. However, there are also some factors we need to do in order for us to sleep well at night. These are:

1. Plan a sleep schedule. Our bodies internal time clock desires a proper schedule to have enough rest to sleep and recover from daily activities.

2. Limit night activities. In order for us to start sleep, we must prepare ourselves and relax as we go to the phase of sleep. We must limit bedroom activities to a minimum.

3. Skip caffeine or night caps. Caffeine has stimulating effects for up to eight hours. On the other hand, alcohol makes us feel sleepy but it releases natural stimulants that disrupts our chances of sleeping.

4. Screen out noise. An enlightening soft music can help us calm down until we drop down to sleep. It helps to relax us and evens out noise from the outside that helps us slowly fall asleep.

5. Exercise and Healthy Diet. Nutritious food and exercise help keep our body fit. A healthy body can relax easily and minimizes the risk of disease. Having good health can improve our sleeping activities.

Are you feeling tired? Do you get enough sleep everyday?  Sleep is an  important part of our daily activities which helps us recharge, grow and rejuvenate for the next day. Sleep is helpful to humans as well as animals for it helps our bodies conserve energy. Sleep is a natural cycle that we take part in whilst being conscious or semi-conscious of our surroundings. Without adequate sleep sleep, we live an unhealthy life and feel weak all the time.

With the daily stresses of life continually piling on and not enough hours in the day to get everything done, one of the most common things that people tend to cheat themselves out of is a good night’s sleep. Spoonk acupressure mats offer a natural way to get a deeper and more restful sleep at the end of the day, enabling its users to break this cycle and make sleep deprivation a thing of the past.

The Spoonk mat uses over 6,000 firm plastic points which stimulate circulation and oxygenate the body and brain. In just 20 minutes, the Spoonk acupressure mat can help lead to deep sleep for its user. While others turn to sleeping pills that come with a long list of side effects and can sometimes become addictive, Spoonk’s natural remedy to sleep deprivation offers its users a wide range of benefits. In addition to better sleep, regular users of the Spoonk acupressure mat report improved blood circulation, boosted energy, a deeper sense of relaxation, eased muscle tension, reduced back, neck, hip and joint pain, increased oxygen flow, improved digestion, strengthened immune system, stimulated libido and an overall improvement of balance in the body.

Both portable and light, the mat requires nothing to plug in or heat up, making it a convenient and energy efficient product. Better yet, Spoonk is dedicated to offering a sleep technique that is not only natural, but is made of natural materials as well. The mat consists of a 100% cotton cover, recyclable non-toxic ABS plastic points and a plant-based eco-foam which does not contain off-gassing chemicals (created with Variable Pressure Foaming™ technology), a process that sets the standard in environmentally responsible foam manufacturing. Spoonk’s commitment to the environment, in addition to its dedication to achieving deeper relaxation, is just one more reason to help you sleep at night!

The pressure of school or other peer or family pressures can affect a student. According to a study conducted by the Better Sleep Council, 43% of teenagers report that less-than-optimal sleep makes them unproductive the next day. It is very important for parents to know what level of fatigue is normal, how does one determine how much sleep a teenager needs and when to worry if a teenager is sleeping too much or is not sleeping enough.

“A teenager’s sleep needs and pattern will vary as they grow older due to biology and changes in life,” said Karen Albritton, MD, a board-certified oncologist and medical advisor to the 15-40 Connection, a non-profit focused on raising cancer awareness, action and advocacy among healthy 15 to 40-year-olds.

Dr. Albritton offers this teenage sleep advice:

• Check Your Body’s Sleep Needs: Log a sleep diary for one week and list the time you went to bed, fell asleep, any night-time awakening, and the time you woke up. Calculate your average hours sleeping and look for patterns over the week.
• Make Time to Sleep: Most teenagers require about 8½ to 9 hours of sleep. It is essential that teens make time to relax and sleep, a growing body needs time to rest and recover from the day’s work.
• Stick to a Schedule: Try to go to sleep at a consistent hour that gives at least 8 hours of sleep on a weekday and 10-11 hours on the weekends.
• Establish Good Sleep Habits: Avoid caffeine, nicotine or other stimulants and create a relaxing environment at bedtime that avoids bright lights, television, texting, loud music and computers.
• Listen to Your Body: If you are regularly getting more than 10 hours of sleep a day and still feel tired, you should inform a parent and consider seeing a physician to determine what your body is trying to say.

“Sleepiness may be a symptom of poor sleep habits, but excess sleep during the teen years can be a sign that something is not right, and can sometimes be a real medical condition,” stated Dr. Albritton. “It is essential that teenagers visit their doctor annually so serious ailments like cancer or disease can be detected early when they are easier to treat and survival rates are higher.”

We all know that sleep is essential.  It is an opportunity for our body to rejuvenate itself, to heal sore muscles, repair cellular damage and improve our immunity.  Sleep calms down our emotions and reduces stress.   It clears our minds and improves our memory and concentration.  It makes us feel better and function better.  Not everyone knows this, but sleeping can also burn calories.

Research has shown that listening to restful, nature sounds can provide relaxation and can help us achieve sleep.  Nature sounds generate positive vibrations that may aid in sleep.  The soothing effect of music provides mental comfort, calms our nerves and emotions, decreases respiration and heart rate, relaxes our emotion and brings us to a more peaceful state.  Relaxing music can improve sleep efficiency, quality and length.

Sleep is important; it is the body and mind’s opportunity to have a break in order to repair used muscles and enzymes.  Sleep reduces anxiety and preserves our intellect.

Do you know someone who sleepwalks?  Have you ever experienced sleepwalking especially when you are stressed?  Sleepwalking is a sleep disorder described as walking or doing other ordinary activities while snoozing.  This typically happens during middle infancy and during early teenage years.  When a person who sleepwalks is aroused, he may be confused and may not remember the event.  He may trip and lose balance, and as a result, gets injured.  No examinations or tests are needed to diagnose the disorder.  However, the person should have a complete checkup to discover if there is any medical basis of sleepwalking.