![]() After all, we live in a 24-hour work and news cycle, not to mention the friends, family and social media that keep our brains going nonstop. We understand, the idea of sleeping for 7 solid hours may seem far-fetched. The American Academy of Sleep Medicine recommends at least 7 hours per night for adults aged 18 – 60. In fact, a recent study by the Center for Disease Control found that more than 2/3 of Americans are not getting adequate sleep. If you have to be on your device before bed, wear blue-light-blocking glasses to reduce the effects.We’ve all been there: Tossing and turning, worried about missing an early-morning flight, or thinking about tomorrow’s big meeting. This is largely due to the short-wavelength, artificial blue light that’s emitted by these devices. Using electronic devices before bed delays your body’s internal clock (circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin and makes it more difficult to fall asleep. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.Īvoid screens two hours before bedtime. That way, you aren’t subconsciously associating your bed with other activities that get in the way of sleep. This can also lead to excessive daytime sleepiness and other issues the following day. However, people who drink before bed often experience disruptions later in their sleep cycle as liver enzymes metabolize alcohol. ![]() Alcohol may aid with sleep onset due to its sedative properties, allowing you to fall asleep more quickly. The effects of caffeine can then last three to seven hours, but it may take up to 24 hours to fully eliminate caffeine from the body.Īvoid alcohol four hours before bedtime. It is absorbed rapidly into the bloodstream and reaches peak levels within 30 to 70 minutes. Caffeine promotes alertness by inhibiting chemicals in the brain that promote sleep. Sharma offers the following tips:Īvoid caffeine six hours before bedtime. While some things like family commitments are out of your control, there are ways you can improve your sleep hygiene and save yourself from feeling the effects of sleep deprivation. In the long term, adults who average less than seven hours of sleep a day are more likely to report 10 chronic health conditions - including heart attacks, stroke and diabetes, according to the CDC. In some cases, severe sleep deprivation can even be associated with hallucinations. Common short-term effects include headaches, upset stomach, increased or decreased appetite, and hand tremors. ![]() Not getting enough sleep also has short- and long-term physical effects. Understandably, these feelings can cause irritability in many people. ![]() When someone is sleep-deprived, they may experience decreased concentration, slower reaction times, reduced ability to consolidate memories, anxiety, sadness and impatience. However, the normal range spans from six to 10 hours. “Sleep is required for many processes including normal mental function.”Įveryone needs a different amount of sleep, with most people needing seven to eight hours optimally. Victoria Sharma, medical director of the Sharp Grossmont Hospital Sleep Disorders Center. “Sleep is a fundamental need for human beings, just like eating and drinking,” explains Dr. If you find yourself short-tempered or cranky when you don’t get enough sleep, you are not alone. Unfortunately, when that happens, we tend to feel some negative effects the next day. Many of us have sacrificed sleep for work, family demands or to binge-watch “one more episode” of that new addictive show. ![]()
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