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Lack of sleep, America’s number one health problem
The costs of not sleeping We don’t know what sleep is. We do know we need it to survive. Sleep restores us. Those who sleep fewer than six hours a night don’t live as long as those who sleep seven hours or more. Lack of sleep can be expensive: The National Commission on Sleep Disorders estimates that sleep deprivation costs $150 billion a year in higher stress and reduced workplace productivity. Besides the workplace, lack of sleep is having a tremendous cost on the health care industry. Ailments associated from lack of sleep can include type 2 diabetes, coronary diseases and obesity. It is estimated that these problems alone cost the health care industry 3 billion dollars for the year 2006. What can be done? There are several factors that include daily habits, your environment and the types of food and drink we consume that can have an effect on your sleeping patterns. Try these tips to help you get a better night’s sleep. Do not nap during the day. If you are having trouble sleeping at night, try not to nap during the day you will throw off your body clock and make it even more difficult to sleep at night. Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt normal sleep patterns. Don’t smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep. Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body’s natural biological clock. Likewise, try to keep your bedroom dark while you are sleeping so that the light will not interfere with your rest. Exercise early in the day. Twenty to thirty minutes of exercise every day can help you sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult. Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated and the temperature consistent. And try to keep it quiet. You could use a fan or a “white noise” machine to help block outside noises. You may also want to try a sleep aid supplement. Try one that promotes a state of relaxation and won’t make you sleepy into the daytime. Sleep aids containing Valerian root, Chamomile and 5-Hydroxytryptophan are generally preferred. |
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