Get a better Night Rest

Do you wake up refreshed and ready to face the day? If not, your not a lone. According to the American Academy of Sleep Medicine, about one in five adults aren’t getting enough sleep. And more than 50 million Americans have some kind of sleep disorder. "A lot of people don’t think much about about feeling sleepy," says Anil Rama, MD medical Laboratory in North West. "The symptoms develop so gradually that they think it’s normal to be sleepy during the day." The importance of sleep - With us its rounds-the-clock demands and obligations, modern life leaves many of us bleary-eyes. "Technology has given us more gadgets to spend time on, and more people are working longer hours or holding down two jobs," says Dr. Rama. ‘Sleep ends up being sacrificed.People just cope with ti by lining up at the coffeehouse every morning." If you miss an hours of sleep now and then, it’s problem.But when you don’t get enough sleep on a regular basis, your family and social life suffer,m work performance declines, and your body struggles to fight off infection. Chronic sleep problems have been associated with a higher risk of depression and may even increase the rick of heart disease and cancer. If you have difficulty falling asaleep for more than four weeks, talk to your doctor.Sleep disorders come in many forms–insomnia, sleep apnea(where you stop breathing for 10 second or longer while sleeping), and restless leg syndrome are just a few examples. some disorders can be diagnosed and treated easily, while others require testing before treatment can be recommended. Beyond counting sheep- Sleeping pills, whether over-the-counter or prescribed, can be helpful for occasional or short-term use. But frequent use of sleep medications can cause daytime drowsiness and memory problems, as well as dependence. They may also lose their effectiveness after prolonged use and can prevent you from getting the deep,restorative sleep you need. Tips for an easier bedtime 1) Develop a routine- Go to bed at the same time every night, and get up at the same time every morning (even on weekends.) Read,listen to music, or take a warm bath before bed to help you relax. 2)Create a sleep environment- Reserve the bedroom for only sleep and intimacy. Don’t lie awake in bed at night for longer than 15 to 20 minutes.Get up and do something relaxing — such as reading– until you feel sleep.Try going to bed later when you are sleepier, rather than tossing and turning for hours before falling asleep.Consider using a white noise machine to eliminate distractions. 3) Cut back- Avoid alcohol, caffeine, and tocacco before bedtime. Cut back on Fluids in the evening to avoid having to get up to use the bathroom. 4)Get active. Getting at least 30 minutes of physical activity every day helps improve deep sleep.Avoid working out two hours or less before bedtime.

 Mail this post