In addition, for both adults and youth, there are health consequences.
As we get older, we do not require as much sleep as we did when we were teenagers but we still need to sleep enough to feel refreshed when we wake up. This is feeling of refreshing wakefulness is becoming much more difficult to achieve these days with the types of schedules we are keeping. With only so many hours in a day and so many activities to attend to, we deprive ourselves of one of the most beneficial anti aging resources we have – and it is free!
It is important to understand that whatever your reason for waking up, be it school, your job, looking after your family, or to tend to your livestock, sleep is a necessity so you can enjoy a successful and well adjusted life. Sleep plays such a major role in our life and yet we take it for granted. We abuse our efforts to get enough sleep. Not many of us understand how important a good night’s sleep is to our physical health, affecting everything from weight gain to our emotional and mental state, not to mention diabetes and heart health.
Your genetics determine the quantity of sleep you are in need of, not simply how you feel. You cannot simply train yourself to require less sleep. Adults from their twenties and upwards will need seven and a half to eight and a half hours of sleep each night to function at an average ability. Some of course will need more and others can by with less. It is helpful as you grow older, if you can catch a catnap or “siesta” in the mid to late afternoon, since this will perk you up if your sleep has been insufficient at night.
Research has proven that young adolescents have a need for sleep far greater than adults with nine or ten hours not out of the norm. Youth also do not begin to tire until later into the night. When matched up to younger children and adults, their innate tranquilizer, melatonin, is normally released later on. Therefore, their bodies are not usually prepared to awaken until later in the morning. Understanding this fact, the Minnesota Medical Association suggested that secondary schools move their start times later so these young people could get a sufficient amount of sleep.
Many schools have started this new schedule since the research was reported. Academic scores improved as a result of more alert students participating in class work. There was increased participation in supplementary school activity, depression was reduced, discipline issues were lessened and late arrivals were few.
Adults on the other hand try to do more with less. They fall asleep later and wake up earlier. Their sleep is sporadic and many suffer sleep ailments such as sleep apnea and insomnia. As we age there will usually be something physical or emotional that will aid in our sleep deprivation. Responsibilities at work or in the home give us active minds and many do not have the ability to fall asleep naturally or block out everything from our minds that delays our sleep. Many adults turn to sleep aids in order to fall asleep and these can do more harm than good. Relaxation techniques are useful in trying to relax such as deep breathing and calming the mind.
Getting a good night’s sleep is significant to maintaining your health as you age so the following are some tips to enjoy a fulfilling sleep for a change:
• Follow a strict sleep schedule. Try and go to bed and awaken at the same time each morning and night. Continue the pattern on the weekends as well.
• You should avoid any exercise later in the evening before sleep time. No exercises five or six hours before you go to bed.
• Avoid caffeine and nicotine since both are stimulants. This means no smoking, no cola, hot chocolate or chocolate period, teas regardless of variety, the effects of these can last up to eight or nine hours.
• Avoid drinking alcohol before falling asleep at night. Forget about that nightcap if you desire a good night’s sleep. Drinking alcohol keeps you from enjoying a deep sleep. It will wake you up through the night from the light sleep once any initial sedative effects have worn off.
• Steer clear of large meals before bedtime or any point into the evening. Big meals late can cause dyspepsia and interfere with sleep. Too many beverages before bed can have you running to the bathroom throughout the night interrupting sleep patterns.
• Keep away from drugs, which might get in the way of sleep if at all possible. Certain heart or hypertension meds, asthma medications and even some over the counter medication will interrupt sleep and this includes cold, flu, and allergy drugs.
• Do not nap after three in the afternoon. A nap is great at giving you a mental boost when you require one during the day but a sustained sleep later in the day will make it tough to fall asleep at night. If you do need a nap, make it a quick ten minute “Eisenhower” after the famous general and President. When he needed to be awake during pressure filled periods he maintained his focus by taking frequent short naps, hence the name.
• Try and relax before you go to bed. Listen to some appropriate music, read a little bit, make this a routine before bed always.
• Taking a hot bath will drop your core temperature after the bath, this may make you sleepy, and the water will aid in relaxation.
• Be sure the area where you sleep is conducive to the theme at hand. Remove anything that might distract you from falling asleep like a TV set, computer or exercise machines in the boudoir. Keep the light low and the temperature a bit on the cool side will aid in sleeping.
• Believe it or not sunlight can aid in your sleep. Daylight assists in setting sleep patterns so it is recommended you get outside for at least one half hour daily.
• If you cannot fall asleep in bed don’t just lay there. If after twenty minutes or so of no sleep get out of bed and do some menial activity until you begin to tire. Just thinking about not sleeping will keep you awake.
In the end, if you are having great difficulty falling asleep or getting adequate rest at night you should speak to your physician about it. If you are always tired and out of it even after appearing to get enough sleep at night, there is a chance you may have some sort of sleep disorder. Your primary health care provider can assist you and maybe refer you to a sleep clinic to diagnose the problem.
Wed, Sep 30, 2009
Health And Aging, Lifestyle