Tag: Good Night’s Sleep

How Do You Know If You’re Sleep Deprived

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, moodiness, disinhibition
  • Frontal lobe signs: apathy, impoverished speech,flat affect, impaired memory, inflexable thinking
  • Intrusive sleepiness: microsleeps of 5-10 seconds, nodding off, hallucinations

56,000 motor vehicle accidents and 1,500 deaths per year are due to sleep deprived drivers.

Dr. Snook Explains How to Get a Good Night’s Sleep

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
  • Do not have any caffeine after lunch
  • Do not have any alcohol within 6 hours of your bedtime
  • Do not have any nicotine before bedtime
  • Do not go to bed hungry, but no large meal before bedtime either
  • Avoid any strenuous exercise within 6 hours of your bedtime
  • Avoid chronic use of sleeping pills
  • Take time during the day to deal with stressors
  • Make your bedroom quiet, dark, and a little bit cool