Tips To Fight Insomnia

Insomnia is when someone regularly has trouble falling asleep and/or staying asleep. According to the Dept. Of Health - 64 million people suffer from insomnia and insomnia affects women 1 1/2 times more than men.

Heres some tips to getting a good nights sleep.
1. Don’t eat after 7:00 pm.
2. Don’t engage in a lot of mental exercises right before bed. What I’m getting at is: doing work, or things that bring on stress.
3. Try light reading before bed.
4. Sleep in as complete darkness as you can.
5. Don’t sleep with your cell phone or computer wireless router near your head.
6. Try to get your body into habit- go to bed at similar times each night, wake up at similar times too.
7. Make sure it's not your pillow that is waking you up.


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Be Smarter with Sleep. How your Perfomance is affected by your sleeping habits

I cannot tell you how many times I have crammed for a test, all night- then awoken the next ready to write this test. Yeah Right. I wish I had been smarter about getting the right amount of sleep especially before a major test !

Every person needs a certain amount of sleep- and this number varies across the board. If a person who needs eight hours of sleep per night only gets six, their "performance" throughout the day will be affected. Just a simple two hours of sleep loss can be put into perspective the performance affected:

• Decreased alertness
  
• Decresed attention span
  
• Reaction time slows down
  
• Poorer judgement
  
• Reduced awareness of the environment and situation
  
• Reduced decision-making skills
  
• Poorer memory
  
• Reduced concentration
  
• Increased likelihood of mentally ‘stalling’ or fixating on one thought
  
• Increased likelihood of moodiness and bad temper
  
• Reduced work efficiency
  
• Loss of motivation
  
• Errors of omission (making a mistake by forgetting to do something)
  
• Errors of commission (making a mistake by doing something, but choosing the wrong option)
  
• Microsleep (brief periods of involuntary sleeping that range from a few seconds to a few minutes in duration).
  

A tired person is more accident prone, judgement impaired and more likely to make mistakes and poor decisions. Staying awake for 24 hours leads to a reduced hand-to-eye coordination that is similar to having a blood alcohol content of 0.1. This is one of the reasons why a lack of sleep leads to road accidents and work injuries. Sleep deprivation can also affect a child’s school performance, and could be linked to increased risk of emotional problems such as depression. So when you put your "thinking cap" on, realize how important last night's sleep is.

Approximately 200,000 automobile crashes occur each year because of drivers' excessive sleepiness. Excessive daytime somnolence also produces impaired learning and cognition[4,5] and has been implicated in the occurrence of major catastrophes, such as the Three Mile Island Meltdown (1979), the erroneous launch of the Challenger space shuttle (1986), and the grounding of the Exxon Valdez (1989). From MedScape

Don't Worry...Be Happy by sleeping better

Today I want to examine a very serious side effect of not sleeping properly. A condition that will affect all aspects your life- your work, your activities, your daily mood- DEPRESSION.

A Lack of sleep can produce an increased amount of stress hormones creating a body that is always in a "hyper" state. A lack of sleep can bring on depression and vice versa. A Study published in the Journal Sleep (July 1st 2007) showed that a chronic lack of sleep increases an individual chances for developing anxiety disorders and depression.

This study was conducted by Dr Dag Neckelmann, PhD, of Haukeland University Hospital in Bergen, Norway. It was based on data collected from 25,130 adults from two general health surveys. One group of patients who were classified as insomniacs and another that were healthy sleepers. Dr. Neckelmann found that the group with chronic lack of sleep had increased associations to having developed anxiety disorders and depression.

A lack of sleep or insomnia can lead to vicious cycle of depression that will affect all aspects of your life.

Get rid of the bags under your eyes from poor sleep

You wake up feeling groggy, tired and you look terrible. That is a definite truth that you don't look your best when you have'nt slept well. A lack of sleep means a change in metabolism similar to the changes that occur when one ages. As we get older, growth hormones play a very important role in how we look as we age.
Growth hormones are responsible for:

• Enhancing your immune response thereby allowing for greater resistance to disease and infection.
  
• Reducing body fat without dieting
  
• Increasing muscle mass with exercise
  
• Bolstering energy, strength, and stamina
  
• Improving bone density
  
• Improving skin tone
  
• Sharpened memory and heightened well-being
  

We should do everything we can to keep our growth hormones as high as possible and one method of doing that is to get adequate amount of sleep each night. The Growth Hormone has been called the Fountain of Youth- No doubt one simple way to get more of it is to sleep well.