SolveYourProblem Article Series: Sleep Disorders
Please Help Me Sleep Better At Night!

Sleep deprivation is an overall lack of the necessary amount of sleep. A person can be deprived of sleep by their body and mind, insomnia, or actively deprived by another individual. Sleep deprivation is sometimes used as an instrument of torture, but it has also been shown to be an effective treatment of depression and other mental illnesses as well.

Sleep deprivation is a common condition that afflicts 47 million American adults. Common causes include: not allowing enough time for sleep, sleep disorders such as obstructive sleep apnea, narcolepsy, and myoclonus, excessive worry or depression, repeated awakenings from noise, working at night and travel across time zones, medical conditions that cause pain, breathing problems, and mental illnesses such as depression. Symptoms can interfere with memory, energy levels, mental abilities, and emotional mood. A study conducted by the University of Chicago Medical Center in 1999 indicates that the condition drastically affects the body's ability to metabolize glucose, leading to symptoms that mimic early-stage diabetes. Sleep deprivation is sometimes used as a torture device but studies show that it has been an effective treatment for depression and other mental illnesses. Sleep deprivation is very unhealthy and may also result in irritability, blurred vision, slurred speech, memory lapses, confusion, hallucinations, queasiness, insanity, and eventually death. Getting less than six hours of sleep per night can affect coordination, judgment, and reaction time.

Exhaustion, fatigue and lack of physical energy are common sleep deprivation symptoms. Lack of sleep affects our state of emotions, causing pessimism, sadness, stress and anger. The National Sleep Foundation (NSF) has suggested that social problems such as road rage may be caused, in part, by a national epidemic of sleepiness. Sleep deprivation increases the risk of motor vehicle and work accidents and results in decreased productivity.

The brain needs sleep to function at its highest potential. Without adequate rest, the brain’s ability to control speech, access memory, and solve problems are affected. The effect on physical energy is also startling: when glucose metabolism falls, healthy people show signs of age and diabetes at an early age. These physical reactions disappear when the test subject is allowed to rest properly. Driving and other activities can become dangerous without sufficient rest.

Emotional stress or excitement can interfere with sleeping patterns, as can some medical conditions and medication. Food additives and caffeine can also make falling asleep difficult.

Over seventy identified sleeping disorders can disrupt normal nighttime patterns, and more disorders may yet be discovered

Fortunately, most of these disorders can be treated successfully. Symptoms of a possible sleeping disorder may include: insomnia, excessive snoring, the feeling of choking, bad dreams, and abusing sleep aids.

The right amount of sleep is different for every person. While the majority of adults should spend between eight to nine hours asleep, very few people are able to function well on 3-4 hours of sleep per night. The time a person spends asleep also changes with age:

• 0-24 months: 13-17 hours
• Two year olds: 9-13 hours
• Ten year olds: 10-11 hours
• Sixteen to 65 year olds: 6-9 hours
• Over 65 years: 6-8 hours

Here are some sleep tip habits for a good night's rest. Stay away from caffeine, nicotine, and alcohol, especially later in the day. Have a light snack (but avoid eating a large meal) shortly before bedtime. Go to bed and get up at the same times each day, even on weekends. Get regular exercise early in the day. Keep your bedroom cool, dark, and quiet. A fan or soft music can help disguise distracting bedtime noise. Use your bed for only sleep and sex. Before bedtime, do muscle-relaxing exercises or take a warm bath. Don't take sleeping pills unless your doctor prescribes them. Avoid daytime naps unless they last less than 1 hour and are taken before 3 PM. Try counting sheep or counting backward, which can lull some people to sleep. If you lie in bed awake for more than 30 minutes, get up, go to a different room and read or watch television, and return to bed when you feel sleepy. For a medical diagnosis and treatment, check with your general practitioner. Be on your way to a better night's sleep and a better, more alert state of mind!

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by SolveYourProblem.com : 2006

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