The right amount of sleep

Thursday 8th April 2010 1:34pm

sleeping people Have you ever thought about how much sleep you really need and the impact this might have on your health?

Sleep is a naturally recurring state of relatively suspended sensory and motor activity, characterized by total or partial unconsciousness and the inactivity of nearly all voluntary muscles. Sleep is a heightened anabolic state, accentuating the growth and rejuvenation of the immune, nervous, skeletal and muscular systems.

Most of us probably have a routine that includes our ideal sleep and rest levels but don’t consider changing that to see what effect it might have on our overall health. That might just because you can’t! Your lifestyle might not permit that change. If it does consider some simple things to change that might really help your health.

It is often stated that and adult needs between 7 to 8 hours of sleep per day.

Older adults need a similar amount, but the sleep may be lighter and may include a brief nap during the day.

If you are consistently waking up groggy and exhausted, that’s a signal that you may need to up your sleep intake although there are many other causes, sleep apnoea for example.

If you’ve been sleep deprived, it may take a few days of heavier sleeping before you can get a sense of your average sleep needs.

What happens when you don’t get enough sleep?

Impaired mood, memory, and concentration.
Dampened immune system.
Increased risk of accidents.

What can you do about getting more sleep?

Create a better sleep environment - bedding, lighting, noise, temperature
Develop a relaxing bedtime routine - wind down and relax
Get stress and anxiety under control - adopt relaxation techniques
Learn how to get back to sleep - stay relaxed
Optimize your sleep schedule - set a regular schedule
Improve your diet - avoid eating a large meal within 2 hours of bedtime
Get regular exercise - but avoid doing it close to bedtime

When the culprit is pain, illness, drugs, or stress, the cause must be treated.

There are a number of medical conditions that can also affect sleep:

Sleep apneas
Primary insomnia
Restless leg syndrome (RLS)
Circadian rhythm sleep disorders

These are all treatable conditions but need to be properly diagnosed by your doctor or specialist medical practitioner.

This information is not intended as a substitute for qualified medical advice. Please consult a properly qualified health care practitioner.