Are you getting enough sleep? Sleep Deprivation Effects Memory problems Depression Decreased immune system Increased perception of pain High blood pressure Adverse effect on cognition and performance 24 hours without sleep impairs you to the extent of or greater than if you are legally drunk (0.08% alcohol) Facts Adults need an average 8.2 hours per 24 hours (infants 16, teenagers 9) Impairment occurs with as little as 2 hours of sleep lost Sleep debt occurs if get only 5 hours and as this accumulates your awareness of sleepiness declines Circadian timing of when you sleep is crucial sleep deprived individuals may not “feel” sleepy Clinical Signs of Sleep Deprivation Irritability,… Continue Reading How Do You Know If You’re Sleep Deprived
18
Jul
2011
Causes: Psychological: Tendency to insomnia, persistent stress, learned insomnia Lyfestyle: Stimulants (caffeine, nicotine, certain medications), alcohol, shift work, lack of exercise, sleeping pills Environmental Factors: Noise, light Physical Illness/Psychiatric Illness: Depression, sleep apnea, restless leg syndrome, gastroesophageal reflux (heartburn) Tips For Good Sleep Hygiene: Don’t go to bed unless you are sleepy If you are not asleep after 20 minutes, then get out of bed Begin rituals that help you relax each night before bed Get up at the same time every morning Get a full night’s sleep on a regular basis Avoid taking naps if you can Keep a regular schedule Use you bed only for sleep and sex… Continue Reading Dr. Snook Explains How to Get a Good Night’s Sleep