Research shows that 1/3 of Americans suffer from sleep-related disorders or insomnia. Sleep deprivation reduces mental sharpness and may contribute to obesity, heart disease and many other chronic health problems. According to the NIH (National Institutes of Health), chronic insomnia can lead to altered metabolism of glucose with an insulin resistance pattern that may contribute to diabetes. Additionally, conclusions from many studies, including those done by the NIH, suggest that sleep deprivation is associated with a higher risk for disease and mortality due, in part, to the elevation of stress hormones, which contribute to strokes and heart attacks.

According to Alexandros N. Vgontzas of Pennsylvania State University, who presented data at a scientific meeting regarding the harmful effects of sleep loss, “Based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and a shorter life span…” And yet other researchers have discovered that sleep deprivation disrupts hormones that regulate appetite and may lead to over eating and obesity.

Sleep loss also seems to also contribute to memory and cognitive impairment and a whole host of other physiological problems.

We have included a few tips that may help you achieve a few more hours of shut-eye, but if you are suffering from chronic insomnia, seek medical advice.

• Keep sleep time consistent (as you would for a child). Forget about catching up on the weekend
• Establish bed-time routines so that your body and mind can start the slow down process. Brush and floss your teeth, say your prayers and get ready for sleep
• Practice relaxation techniques such as deep breathing, gentle stretching or listening to soothing music
• Take a shower or bath – it helps muscles relax
• Eliminate caffeinated products 6 hours before sleep (watch out for those energy drinks)
• Cut out nicotine (cigars, cigarettes, gum, chew) 2 hours before bedtime
• Get rid of the TV. in your bedroom. Even if you habitually use the TV to fall asleep, it can disrupt your sleep patterns through the night

ref; BLI

Be Sociable, Share!

•