What can a lack of sleep cause?
- 20% of car accidents are related to a lack of sleep
- 27% are estimated to gain weight with only 6 hours of sleep each night
- These statistics are increased to 73% for those who only sleep for 5 hours
- Lack of sleep can result in 10 times more risk of developing depression
Some facts about insomnia:
- Insomnia is a Latin word that means “no sleep”
- Acute insomnia may be experienced for one to several nights
- Chronic insomnia may last from months to years
- An estimated 50% adults suffer from symptoms of insomnia
- Out of this 50%, 15% claim to be suffering from chronic insomnia
What food and drink may be affecting my sleep?
- Coffee can provide 200mg of caffeine
- 74% of individuals are coffee drinkers during the workday
- 13% drink more than 6 cups of decaffeinated beverages during the workday
- Alcohol may seem to relax you but it prevents a good night sleep.
- It also encourages frequent visits to the bathroom during the night, disrupting your sleep.
- Sugary food can make you wake up craving for more.
- Spicy food can cause indigestion and heartburn, causing you to wake up at night.
- Chocolate contains caffeine that can be stimulating at night.
What are the benefits of having a good night sleep?
- Improves the memory
- Sharpens the attention span
- Improves your overall mood and happiness
- Helps to lower your stress and blood pressure levels
- Helps to improve stamina and energy levels during sports and exercise
- Can help you to heal faster
- Can help to prevent depression
- Can help you to lose weight
- Reduces the risk of inflammation and heart disease
What are the benefits of taking a nap?
- Helps to extend energy levels during the day
- Improves alertness
- Can improve your productivity by as much as 30%
- May reduce your stress and the risk of developing heart disease by 34%
- May prevent you from getting into job-related accidents
What is the secret for getting enough sleep? (Sleep Remedies)
- Have a comfortable sleep area: not a too soft or too firm pillow and bed
- Block out annoying sounds with white noise, such as aircon or electric fan
- Wind down before bedtime. Do not check emails or watch TV.z
- Keep your pets off the bed and out of the bedroom.
- Take a warm bath to freshen up.
- Read a good book that is not over stimulating.
- If you have a lot in your mind, write it down.
- Do not work out or exercise a few hours before sleep.
- Have a warm herbal tea or decaffeinated tea.
- Opt for light snacks like yogurt or popcorn rather than heavy carbs.
- Establish a routine time for going to bed and stick to it throughout the week.
Sleep Needed Per Age Group
- New born – 12 – 18 hours
- Infants – 14 – 15 hours
- Toddlers – 12-14 hours
- Children – 10 – 11 hours
- Teens – 8 – 9 hours
- Adults – 7 – 9 hours
You can also try taking natural sleep remedies that may help with your current sleep disorder problem. For all of your options, you may check out our website.
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