Sleep deprived?

Sleep deprived?

WHAT IS IT?

Sleep deprivation is the condition of not having enough sleep; it can be either chronic or acute. A chronic sleep-restricted state can cause fatigue, daytime sleepiness, clumsiness and weight loss or weight gain.It adversely affects the brain and cognitive function.
Most of the people are sleep deprived that make them high strung, edgy and affects their daily routines and functions.Lack of sufficient sleep also leaves you crabby and unfocused during the day, leading to low productivity and thereby increasing your stress levels.

MOST COMMON REASONS:-

• Job stress
• young children
• noisy environment
• snoring,either one's own or spouse's
• physical ailment
• staying up on the internet till late
• alcohol addiction
• heavy meals
• jet log

HOW TO SLEEP WELL?

1. Exercise:-People leading a sedentary lifestyle usually find it more difficult to sleep at night. If body gets sufficient exercise, it will sleep at night. This is because exercise, besides being a great stress buster.
2. Relax. Being relax is the most important. Get into a relaxed mode, read something light, listen to soothing music.
3. Eat your meals in a relaxed manner.Eating too much or too little effect brain directly.
4. Stay away from caffeine in all forms. It will keep you buzzing at a time when you should be relaxed.
5. Establish a proper sleep routine.
6. Don't lose sleep over not getting sleep.
7. A warm bath, milky drink, the right temperature in your room these are perfect ingredients for a good night's sleep.

HOW MUCH SLEEP IS ENOUGH?

Research and experts point out that 7 to 9 hours of sleep is ideal. According to them, sleep duration affects the endocine and metabolic functions. Some of the long-term effects of chronic sleeplessness are impaired glucose tolerance, reduction in insulin sensitivity and elevated blood pressure, which can lead to a hardening of the arteries.

Benefits of SLEEP

Benefits of SLEEP

1. Sleep Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. Sleep May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Sleep Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep. Learn relaxation techniques to counter the effects of stress. There are also stress reduction techniques for sleep.

4. Sleep Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Sleep Makes You More Alert

Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Sleep Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. Sleep May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.9. Sleep May Reduce Your Risk for Depression

9. Sleep May Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Sleep Helps the Body Make Repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.