Most adults need 7-9 hours of sleep every night to stay healthy and perform their best. Getting enough sleep isn't just good for you physically; adequate sleep also improves mood, brings feeling of competence and self-worth, enhances mental functioning and supports emotional functioning.
Even though stress hormones are released during sleep, it is the lack of sleep that has the greatest impact on stress. Suffering from sleep deprivation steadily deteriorates mental and physical processes. Symptoms of sleep deprivation include: headaches, irritability, lack of concentration and forgetfulness.
The National Sleep Foundation's 2008 Sleep in America Poll found adults sleep an average of 6 hours and 40 minutes per night. The recommended amount of sleep is 7-9 hours, regardless of one's age. As many as 70 million Americans suffer from chronic sleep disorders.
According to the Institute of Medicine, more than 50% of adults have trouble falling asleep or staying asleep, a condition called insomnia. The most common causes of insomnia are lifestyle factors, such as high caffeine or alcohol intake before bedtime; medical problems, such as breathing disorders; and stress.
Another type of chronic sleep problem, called sleep apnea, occurs when a person stops breathing while asleep. When breathing is interrupted, so is sleep, as the sleeper awakens repeatedly throughout the night to begin breathing again. In most cases, this occurs without the sleeper even being aware of it. Even the smallest changes in lifestyle can often have a positive impact on your overall health as well as your sleep. If you are sleeping between 7-9 hours a night and still feeling signs of fatigue please consult your physician.
In the next few weeks look for more on small ways to make a big impact on your overall health!!
Until Then Stay Motova8ed,
Brandon Bullert
Motova8 Blog
Monday, March 1, 2010
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2 comments:
Interesting topic. I've been interested in sleep deprivation, sleep disorders since my chapter on biological and circadian rythems in my psych class a few weeks ago. I did my paper on Delayed Sleep Phase Syndrome (DSPS). People with DSPS are unable to sleep and wake at the time required for normal work, school and social needs. Those with DSPS go to bed considerably later (generally in the early morning hours between 1 and 3a.m. and have an extremely difficult time waking up in the morning. Although their need for sleep is normal and they can sleep soundly once they fall asleep DSPS people have difficulty sleeping during traditional hours. The syndrome usually develops in early to mid adolescence. The goal for tx is to get those with DSPS to wake up at normal times, feel rested and ready to go on with their day.
Anyway, my point is'nt to educate you on DSPS. Rather I am relieved that you, with your education and background, recognize that sleep disorders are "real" and they do have an impact on ones quality of life.
I have been advised by my pcp to follow up with the Sleep Center Clinic. My sleeping patterns/habits have always been out of wack. Even back in high school. Those who don't understand or know about sleep disorders automatically think that the suffer is just lazy. And I, not knowing much about sleep disorders myself accepted that conclusion and thought Yeah I must just be lazy. In my defense though, for the past 7 years I have been a stay at home mom to 2, and I have also maintained a part-time job at the hospital. I work every other weekend Fri, Sat and Sun- 12 hour night shifts 7p-7a.
The good news is, I am blessed to be able to drop my Fridays effective April 2nd. I am optimistic that being relieved of being up for 24 hours every other Friday will enable me to pursue my fitness goals more effectivley. Now, I have to be honest. The sleep thing is only a part of. By nature I am not a motivated person. I have good intentions and good ideas but it's the following through part that gets in the way. When I last blogged to you Feb 7th I said that I will get back to you with my fitness goals, and I will. I just need to get through my last 3 day weekend and follow up with the Sleep Center Clinic. I would still greatly appreciate your gift of motivation. I just ask for you to keep me in mind and help me along the way. April 1st I will be ready to take a step forward.
Patty C
Patty, I look forward to helping you get and Stay Motova8ed!!! You say that you are optimistic and have good intentions and good ideas, but you have already made excuses. You told me that you are waiting for your last 3 day weekend and need to follow up with the Sleep Center. I do NOT like excuses, there is NO better time to take care of yourself then right NOW! Even if you were to walk only 20 minutes a day is better then nothing at all. I want you to start walking today! Exercise, get that blood moving and that body moving and you are on the right track! You not only have to stay healthy for yourself because you are number one priority, but you have two other little hearts you have to stay healthy for, if that isn't a reason to keep yourself healthy, I don't know what is!
Stay Motova8ed Patty, You Got This!
Brandon
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