Getting the restful sleep you need is a lot easier when you know how to get it
Sleep debt? It's the result of not getting the sleep you need to perform at your best the next day. Fortunately, there are effective methods for preventing sleep debt.
Sleep debt can cost you
Does it often take you more than 30 minutes to fall asleep at night? Do you wake up frequently during the night or too early in the morning, and have a hard time going back to sleep? Do you feel groggy and lethargic when you wake in the morning? Consider... a person who loses one night's sleep will generally be irritable & clumsy during the next day and will either become tired easily or speed up because of adrenalin. After missing two night's sleep, a person will have problems concentrating and will begin to make mistakes on normal tasks. Three missed nights and a person will start to hallucinate and lose grasp of reality.
Sleep needs vary
Sleep needs vary. In general, most healthy adults need seven to nine hours of sleep a night. However, some individuals are able to function without sleepiness or drowsiness after as little as 6 hours of sleep. Others can't perform at their peak unless they have slept 10 hours.
If you have trouble staying alert during boring or monotonous situations when fatigue is often "unmasked," you probably aren’t getting enough good-quality sleep.
Insomnia
The word "insomnia" comes from the Latin in ("no") and somnus ("sleep"), so it literally means "no sleep" or the inability to sleep. Insomnia is an experience of inadequate or poor quality sleep.
Sleep specialists classify insomnia in two primary categories: acute & chronic. Short-term or acute insomnia, which is often due to a temporary situation such as stress, jet lag, change or loss in a job or relationship, can last up to 1 month and is treatable. It is important to address the underlying cause.
Long-term or chronic insomnia, which is experienced for a month or longer, can be secondary to causes such as medical, physical or psychological conditions, another sleep disorder or medications and substances. It's essential to get a medical diagnosis.
10 simple sleep tips for adults
- Sleep on a good bed like Sealy Posturepedic
- Establish a regular bedtime routine and a regular sleep schedule
- Keep consistency in mind. Establish a regular routine
- Do not eat or drink too much before bedtime
- Avoid alcohol & nicotine, especially close to bedtime
- Keep a "sleep diary" for two weeks to record sleep and health habits; share this record with your doctor or other healthcare professional.
- Avoid naps, particularly in the late afternoon or evening
- Exercise, but not within three hours before bedtime
- Create a sleep-promoting environment that is quiet, dark, cool and comfortable
- Avoid allowing pets or children sleeping in your bed
For additional information on sleep wellness, you can visit the National Sleep Foundation at www.sleepfoundation.org or visit the Better Sleep Council Canada at www.bettersleep.ca.
