Americas Sleep Epidemic Some Helpful Tips

Americas Sleep Epidemic Some Helpful Tips

America’s Sleep Epidemic Some Helpful Tips
If you feel tired while reading this short article, it​ is already happening to you...
An estimated 100+ million Americans have occasional sleep problems, of​ which 40 million have socalled sleep disorders, and ​ over 75% of​ the population is walking around deprived of​ sleep on a​ daily basis. ​
Studies show it​ only is getting worse with each passing decade, and ​ there are no signs of​ the situation becoming any better. ​
In fact, over the past 5 years alone there has been a​ startling 33% increase in those of​ us reporting trouble sleeping! Can you imagine what statistics in another decade will be like? Unfortunately, it​ does not look like we are heading in the right direction. ​
You can read more statistics at ​ the following URL http//
In our busy, fastpaced society, it​ seems we are constantly moving, thinking, and ​ trying to get more done. ​
The first thing many of​ us think of​ doing when we do have socalled free time is to catch up on a​ little TV or​ do some activity that we have not had the time to do, aside from catching up on our sleep. ​
And greater quality and ​ quantity sleep is exactly what most of​ us really need.
Sleep studies clearly show that not receiving the quality and ​ quantity sleep affects our lives in negative ways, sometimes greatly. ​
it​ can change the way we see and ​ experience our lives and ​ the world around us in dramatic ways.
Some of​ the following can help us identify when we might not be achieving enough quality sleep each night
* Feelings of​ tiredness at ​ some point throughout the day
* Falling asleep within a​ few minutes when going to bed
* Decreases in levels of​ intolerance and ​ increased levels of​ hostility
* Reduced ability to concentrate
* Slowed reflexes
* Impaired judgment
* Apathy
* Unusual weight gain or​ loss
* Change in body temperatures that lead to feelings of​ chilliness
* Unusual levels of​ anxiety
* Falling asleep when inappropriate
* Reduced creativity
* Reduced ability to think logically or​ handle complex tasks
* Increased levels of​ selfconsciousness with increased levels of​ anxiety
If you find any of​ these attributes apply to you, you might want to sleep a​ little longer or​ sounder each night.
Amazingly, one of​ the quickest ways to improve the quality of​ our lives and ​ waking hours, as​ the statistics show, is to simply get a​ better nights sleep. ​
it​ is such a​ simple answer to such a​ complex problem.
If you are having troubles falling asleep, there are things you can do that can help you very quickly. ​
Yes, the following might seem obvious to many folks, but sometimes we miss the obvious. ​
So, lets cover some quick and ​ easy ones first.
Two Things to Avoid Caffeine and ​ Nicotine
Reduce the levels of​ caffeine used throughout the day. ​
Studies show that people who have insomnia already have a​ higher metabolic rate typically 9% than those who are sleeping normally. ​
it​ would take about 4 cups of​ coffee to raise a​ normal sleepers metabolism to the same rate. ​
From this metabolic indicator, although the person with insomnia does not feel wide awake and ​ shows all the signs of​ not achieving enough sleep, we can see that a​ person who intakes caffeine actually on average is highly physiologically aroused. ​
After all, caffeine is a​ stimulant!
The short of​ it...reduce the levels of​ caffeine intake throughout the day. ​
Obviously, we are not going to say quit totally, even though it​ can help. ​
of​ course, the last thing you want to do is drink the caffeine within a​ few hours three or​ more before attempting to go to sleep.
List of​ items, both food and ​ beverages, that may contain caffeine
* Coffee Brewed drip or​ percolated, Instant, Many socalled decaffeinated coffees
* Tea Brewed drip or​ percolated, Instant, Many socalled decaffeinated coffees
* Cocoa
* Chocolate Light, Dark, Bakers, etc. ​
Beverage or​ Food. ​
This includes hot chocolate milk.
* Most Sodas Including Diet and ​ Clear Sodas Coke, Diet Coke, Mr. ​
PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and ​ many others
Next, nicotine intake can have a​ dramatic affect on our ability to get a​ good nights rest. ​
Just like caffeine, nicotine is a​ stimulant. ​
Smoking is the primary way of​ ingesting nicotine. ​
Smoking can raise blood pressure, stimulate brainwave activity, and ​ increase heart rate.
Studies have shown that smokers actually have greater difficulties falling asleep and ​ wake more times during the night. ​
it​ is possible the later is a​ symptom of​ withdrawal. ​
And, when people have quit smoking after regularly smoking from 1 to 3 packs of​ cigarettes a​ day over at ​ least a​ two year period of​ time, studies have clearly found it​ is easier to fall asleep and ​ sleep more soundly with less awakenings at ​ night.
Obviously people are not going to just quit smoking, as​ most who have the habit realize how addictive it​ really can be. ​
So, maybe lessen your smoking intake and ​ only do it​ a​ certain points during the day. ​
Try not to have any cigarettes close to bedtime and ​ try, like the case with caffeine, to limit your usage to several hours before bedtime, which can help greatly. ​
if ​ you want to quickly work toward getting a​ better nights sleep and ​ you smoke cigarettes, then to quit smoking is one of​ the quickest ways to help achieve your goal.
Bedroom Sleep Tips!
There are many more things we can do, to achieve a​ better nights sleep, including taking a​ look at ​ different aspects of​ our bedroom or​ sleep environments. ​
Many of​ the following list will be subjective, so you will want to find out by focusing on a​ few and ​ making small changes through time to what personally works for you.
* Bed Sheets comfort... ​
silk may be romantic, but not always practical. ​
Your sheets should breathe well.
* Room Temperature not too hot and ​ not too cold. ​
Some people find it​ easier to keep the room cold and ​ wrap up warmly in their bed sheets. ​
if ​ your feet are cold... ​
easy enough... ​
wear socks.
* Noise or​ Sound the less the better, although some people might consider an underlying, constant sound to help with sleep.
* Humidity if ​ you find your throat is scratchy/sore, your skin feels dry, or​ you have congested sinus passages, it​ might be because your room is too dry. ​
if ​ you feel warm, sweaty, and ​ moist, you might want to see if ​ there is too much humidity in the room.
* Lighting the darker the better.
* Drafts some people like a​ draft, while it​ bothers others. ​
Keep an eye on this one for sore through or​ tight chest while sleeping. ​
it​ might mean you have a​ draft in the room. ​
if ​ you can, open a​ window and ​ let in some fresh air, as​ air can become stale while stagnant.
* Cleanliness Ok, simple... ​
keep it​ clean. ​
This can keep the air fresh and ​ help with sleep.
* Bed Equals Sleep Use and ​ associate your bed with sleeping only and ​ not other activities. ​
Read or​ do you home work somewhere else... ​
not in bed. ​
Associating the bed with something like work or​ even TV can keep us up at ​ night. ​
Associating it​ with relaxing activities, sleep or​ even sex, can help us fall asleep faster and ​ sleep more soundly at ​ night.
* Clocks the clickclickclick of​ mechanical clocks, the brightness from digital clocks, or​ just having a​ clock in front of​ us can be a​ distraction. ​
For some, the constant sound of​ clicking might actually be good for sleep.
* Pillows and ​ Mattresses Take your time and ​ find what will work for you. ​
The new memory foam pillows, although sometimes seemingly expensive can be worth every penny. ​
Make sure they are high quality products, highdensity approx. ​
5lbs. ​
per cubic foot memory foam, as​ there are a​ lot of​ cheap, lightweight memory foam pillows on the market today. ​
With your mattress, take your time and ​ make sure you can test run a​ bed at ​ home, so you can take it​ back if ​ yours does not work for you.
* Biggest sleep tip of​ all Take your time and ​ BE PATIENT with yourself. ​
See what works best for you. ​
Its worth the effort. ​
Simply reading each of​ the above can help make you conscious of​ ways you might not have noticed in the past, and ​ this will lead to improve your own life, by achieving a​ better nights sleep. ​
Take your time and ​ be patient.
These are just a​ few things about our sleep context that can help us achieve a​ better nights sleep and ​ improve the quality of​ our lives.
As the statistics clearly show, most of​ us are walking around half awake every day, which means in all probability we are not living a​ higher quality of​ life we could be and ​ other areas of​ our lives can suffer. ​
Both psychical and ​ psychological problems can arise by not achieving enough quality sleep.
Take the above tips and ​ run with them. ​
Take your time, be patient, and ​ find what has helped others and ​ how you can help yourself improve the quality of​ your life through a​ better nights sleep. ​
Its time stop the growth and ​ reverse Americas easily unnoticed sleep epidemic.
If you have any questions or​ comments, you are more than welcome to stop by my website http// where you can contact me, read a​ lot more about the topic of​ sleep, and ​ even take a​ sleep IQ test and ​ develop your sleep knowledge. ​
Hope some of​ these tips help! They can really improve the quality of​ your life. ​
I ​ am proud to say they have helped improve my life and ​ many others. ​
Sleep well!

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