We live in a high tech world that simply operates 24/7, so a lot of us
are sleep deprived. Many cities such as my own city of Portland,Oregon,
now have supermarkets, drugstores, video stores and restraunts that are
open 24 hours a day. The people who operate these stores plus the
police, nurses, firemen, factory workers often work a rotating shift.
More people are working from home and do not follow a set schedule, I
know I am one of them. TV stations and radios stations are operating 24
hours a day. Comute times take longer and we play catch up from the
office by taking work home. No wonder most of us are getting 5 hours of
sleep a night or less. Are you one of these people?
Noise pollution as cities grow is a problem too. I know that I work odd
shifts being a caregiver and then have to sleep a lot of times during
the day. Neighbors run loud music, chain saws, lawn mowers. The noise
level never allows me to get enough sleep.
Some people have sleep apena. Sleep apnea means episodes of cessation
of breathing during night time sleep that can occur as often as several
hundred times in a night. Snoring is a warning that the sleeper may be
a victim of sleep apnea.
OBSTRUCTIVE SLEEP APNEA
SYMPTOMS
Loud snoring. This can indicate breathing problems or blocked air
passages.
Cessation of breathing or choking spells in the night. In severe cases,
this can occur over fifty times an hour with each hundreds of times a
night with each one lasting as long as ten seconds.
How can you decide if you are getting enough sleep? Ask your self some
questions.
1.Do you find you have lack of attention?
2.Do you experience memory loss?
3.Do you get irratiable and frustration at coworkers or friends?
4.Do you have poor concentration?
Of course you may not have any serious sleep disorder, you may just be
suffering ordinary things like a new baby, a sick child, worry over
some stressor in your life, like lossing your job, or other worries.
These kinds of sleep deprivation usually go away in time.
If you think you might be sleep deprived there are some things you can
do.
Ask yourself how much sleep makes you feel really well.
Then set a goal to get that much sleep. Some things you might do
is get some exercise it promotes sleep. Don’t eat, drink coffee, tea or
alcohol within two hours of going to bed. Stop smoking. Don’t use your
bedroom for anything except sleep. Establish that when you go into your
bedroom that you are going there to sleep. Establish a bedtime ritual.
Don’t think about troubles when you are going to sleep. Put them on
hold until the next day they will still be there.
Recognising you are sleep deprived is the first step. Knowing that
being sleep deprived is dangerous if you are operating machinery, or
driving your car is important. You also may be putting your job on the
line with lack of attention and memory loss.
So see what is keeping you up. If you suspect you have a sleep disorder
see your doctor. If not maybe giving up an extra hour of whatever is
keeping you up will do it.
Try to de-stress your life as much as possible, tension is a major
factor in having sleeping problems. Try to close your eyes, breathe
deeply and think about something pleasant or relaxing. You might try
some daily meditation it cuts stress better than anything I know of.
Try yoga and deep breathing. They both promote good sleep. If you have
other health problems and pain is a factor in you not sleeping be sure
and see your doctor.
Take good care of yourself and Be well.
