Are You Sleep Deprived
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Are You Sleep Deprived

Sleep is imperative to good health. Sleep deprivation increases your susceptibility to an unimaginable deluge of health problems, including adverse heart condition, stroke, depression among others. Not sleeping enough can compromise your immune system. You may be eating judiciously and exercising regularly, but forfeiting a good night's rest can undo all the good work.

why is sleep necessary?

The reason is not difficult to understand-The immune system works best when we are asleep, and that’s when our natural killer cells are generated. These cells are of paramount importance in the body’s fight against viruses, bacteria and even cancer. Not sleeping well would make this defense mechanism ineffective. In fact studies have found that a day’s loss in sleep can suppress the immune system by almost 40%. That is an awful sacrifice! Of course, it returns to normal when we resume our required quota of sleep. But a lot of damage could have occurred when the immune mechanism was down.

In a study conducted some years ago, a group of participants had their sleep duration reduced from eight to four hours. The results were dramatic; after less than a week, researchers noted changes in the body similar to advanced aging and effects of diabetes.

Sleep is also important in keeping your emotional equilibrium stable. During sleep, our brain neurotransmitters (chemicals that communicate between brain cells) are replenished. When these chemicals are depleted owing to lack of sleep, you fly off the handle easily, get anxious and depressed.

How much sleep do you need?

The average adult needs between seven and eight hours of sleep, though I have known persons who can carry on comfortably with just five hours. Older persons may need less, but they may also fall asleep faster. As a thumb rule, if you feel regularly drowsy during the day, you are sleep deprived.

So how do we ensure your slumber quota? Try the following-

��ƒ� Finish your dinner at least two hours before you hit the bed

��ƒ� Follow a routine; sleep early and get up early at the same time everyday

��ƒ� Make sure your bed is comfortable and your room is quite

��ƒ� Your room should be either dark or dimly lit; bright lights disrupt sleep

��ƒ� If sleep doesn't come easily, don’t toss and turn for too long; get up and read a book or do some calming work

��ƒ� Don’t attach yourself to any thoughts when you are in bed; let your mind wander as is you are floating on a cloud

��ƒ� Exercise is a wonderful remedy for most health disorders including sleep. Yoga is effective, but you need a good teacher

��ƒ� Get treatment for any conditions that disturb your sleep, like a stuffy nose or sleep apnea

��ƒ� I wouldn't suggest sleeping pills except when all else fails.


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