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Sleep is a luxury nowadays. People are so caught up with their busy lives that they don't get enough sleep. According to the statistics release by Philips Index for Health and well-being, there are 35 percent of people who classified themselves as poor sleepers. People who experience sleep deprivation are increasing in numbers that various studies were made to gain awareness on the huge impact it has in people's lives.
Sleep problems are of two types either Intrinsic or Extrinsic. Nightmares, Night terrors, Bed wetting and Snoring are examples of intrinsic sleep problem. While Extrinsic are tose of bedtime reluctance, anxiety-related insomnia, inability to sleep alone and environmental and social problems that get in the way of sleep.
How much sleep do we need? Based on the study of Dr. Blunden, an Australian sleep researcher, babies must have have 14 to 18 hour, toddlers needs 12 to 14 hours, grade school kids should get 10-12 hours while adolescent needs 9-11 hours. However, adults must only sleep for 7-9 hours per day.
What are the negative effects of sleep deprivation? Inability to get enough sleep can greatly affect our physical and mental health. A few years back, I was suffering from disease-related insomnia, I had difficulty sleeping. As much as I want to sleep, my mind was so overactive. It was so frustrating to lie in bed with eyes closed but could still hear the sounds around. My lack of sleep affects me in so many ways. I became moody, emotional, depressed, anxious, uneasy, and irritable. Physically, I became sickly due to poor immune system. Other effects of poor sleep are inattentiveness, lack concentration, poor memory and motor coordination.
What can we do to get a good night's sleep? We can form habits in order for us to sleep well. Dr. Sarah Blunden developed a "Sleep hygiene" for those who suffer sleep deprivation or for anyone who wants to have a good sleep. Here are some of her suggestions:
- Do not watch TV or play computer games one hour before bed.
- Do not eat/drink caffeine, high sugar or high spicy food three to four hours before bedtime
- Do not exercise vigorously one hour before bed.
- Finish eating two or three hours before bed.
- Make sure the bedroom is comfortable.
- Try and keep regular bedtimes and wake times.
- Deal with worry and stress through relaxation techniques.
Sleep
problems is a serious matter that we need to recognized. We can't just
ignore it and must be properly manage. Good thing there have been
studies and researches that can aid in the awareness in the importance
of sleep on people's health and well-being. Let us use all these
information to get a quality sleep in order for us to maintain a good
quality life.
