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American people sleep epidemic some useful tips
American people sleep epidemic some useful tips
If you feel tired while reading this short article, it is already…
An estimated 100+ million Americans sometimes have sleep problems, of which 40 million have "sleep disorders", and more than 75% of the population are sleep deprived on a daily basis. Studies show that it only gets worse with each passing time, and there are no signs of the condition getting better. In fact, there has been an increase of 33% of us in the last 5 years alone, causing us to report trouble sleeping! Can you imagine what the figures would be like in another decade? Unfortunately, it does not appear that we are going in the right direction.
In our busy, fast-paced society, it seems we are constantly moving, thinking, and trying to get "more". When we do so-called "free time", many of us think of spending a little time catching up on TV or doing some activity that we "don't have time to do", which is more than holding up on us. Is different. And more and more quality and quantity sleep is actually needed by most of us.
Sleep studies clearly show that quality and quantity of sleep are not
Ho affects our lives in negative ways, sometimes many. It can dramatically change the way we see and experience our lives and the world around us.
Some of the following can help us identify when we cannot get enough quality sleep each night:
* Feeling tired all day long
* Sleeping in a few minutes while going to bed
* Decreased level of intolerance and increased levels of hostility
* Reduced ability to concentrate
* Sledge reflexes
* impaired judgment
* Apathy
* Abnormal weight gain or loss
* A change in body temperature that leads to feelings of coolness
* Abnormal levels of anxiety
* Falling asleep when inappropriate
* Lack of creativity
* Lack of ability to think logically or handle complex tasks
* Increased level of self-consciousness with increased level of anxiety
If any of these features apply to you, you want to sleep a little every night.
Amazingly, one of the fastest ways to improve the quality of our lives and waking hours, as the data suggest, is simply to get a better night's sleep. This is a simple answer to such a complex problem.
If you are having trouble sleeping, there are things you can do that can help you very quickly. Yes, the following may seem obvious to many, but sometimes we miss the obvious. So, cover some quick and easy ones first.
Avoid two things: caffeine and nicotine
Reduce caffeine levels used throughout the day. Studies show that people who already have insomnia have a higher digestion rate (usually 9%) than those who are sleeping normally. It will take about 4 cups of coffee to increase normal sleepers metabolism to the same rate. From this metabolic indicator, although a person suffering from insomnia does not feel widespread awakening and shows all the symptoms of not getting enough sleep, we can see that a person who actually consumes caffeine on average is highly physically challenged. Gets excited by After all, caffeine is a stimulant!
Its deficiency ... reduces the level of caffeine intake throughout the day. Obviously, we are not asking to leave altogether, even if it may help. Of course, the last thing you want to do is drink caffeine within a few hours (three or more) before attempting to go to sleep.
List of both food and beverages that may contain caffeine:
* Coffee - Brew (drip or perforated), instant, many so-called "decaffeinated" coffee
* Tea - Brew (drip or perforated), instant, many so-called "decaffeinated" coffee
* Cocoa
* Chocolate (Light, Dark, Baker etc.): Drinks or food. It includes hot chocolate milk.
* Most Soda: "Diet" and "Clear" Soda - Coke, Diet Coke, Mr. PIBB, RC Cola, Diet Pepsi, Pepsi, Canada Dry, and many more
Next, nicotine intake can have a dramatic effect on our ability to get a good night's rest. Like caffeine, nicotine is a stimulant. Smoking is the primary method of consuming nicotine. Smoking can increase blood pressure, stimulate brain activity and increase heart rate.
Studies have shown that smokers actually have more difficulty falling asleep and wake up more often at night. It is possible that later withdrawal is a symptom. And, when people have quit smoking after smoking regularly from 1 to 3 packs of cigarettes a day over a period of at least two years, studies have clearly found that sleeping with less waking at night It is easy to go and get more sleep.
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