In the distant past, we went to sleep when it got dark and we got up when it became light. Now the pace of life keeps getting faster and faster with more and more to be done - and the obvious result is the sacrifice of sleeping time.
But the lack of sleep damages our skills
For example, at 4 am our ability to process information can be on the same level as if we had drunk several shots of hard liquor.
Sleep deprivation is a particular problem for shift workers with Professor Russell Foster (neuroscientist and director) of The Sleep and Circadian Neuroscience Institute,
saying that sleep deprivation is as dangerous as smoking or alcohol. He says: “Lack of sleep damages a whole host of skills”.
Those who are sleep deprived are...
- More likely to be overweight or obese
- At risk of suffering from heart conditions
- Run the risk of a stroke or
- Possibly subject to depression
Don’t expect any sympathy from the work place
If you are sleep deprived for whatever reason, unfortunately you will find that you have to resolve the problem on your own. Trying to explain that you don’t get enough sleep to those in charge at your place of work or study can be a fruitless exercise. You have to bite the bullet, lower your standards for achieving everything on your "to do" list and instead, move up that list the subject of your own “getting enough sleep every night”.
in the UK actually do have some sympathy for students as they have recently changed the school timetable for thousands of school students writing exams by delaying the starting time to a later 10h00. This experiment will continue until results can be shown and published in 2018.
Quality sleep is just as important as quantity
Even if you go to bed with the intention of having a good seven to eight hours sleep but you have to endure broken sleep for whatever reason or you suffer from sleep apnoea, then you can wake up exhausted.
While the optimum hours of sleep can vary from person to person, researchers have recently concluded that seven hours per night is the magic number. The American Academy of Sleep Medicine
and The Sleep Research Society
joined forces in sleep study.
Try these top 10 tips for avoiding sleep deprivation
- Set a time for going to bed and keep to it.
- Ban screens at bedtime.
- Turn off your phone.
- Ensure there are no lights on. The blue light from screens from various devices keeps you being alert instead of letting you wind down ready for rest and sleep. Your bedroom should be a sanctuary away from all electronic devices.
- If you must have something to do while trying to relax, then read a book or listen to music or the radio.
- The bedroom should only be used for sleep - and of course sex. Nothing else!
- Keep the room cool as you will sleep more comfortably.
- Avoid having too many blankets or too thick a duvet on top of you. Consider sleeping naked.
- Avoid alcohol close to bedtime. Chamomile tea is a good alternative.
- Add a couple of drops of our own H-Insomnia Formula to the back of the neck at bedtime for soothing, safe and gentle help to sleep.
And here are 7 house plants that clean the air and aid sleep
Jasmine to promote relaxation through reducing anxiety levels.
Lavender has been used for centuries for its relaxing properties for taming worry.
Bamboo Palm (Reed Palm) has a high detoxing ability to remove benzene and trichloroethylene — two chemicals that can cause respiratory distress and leading to restless sleep.
Valerian is well-known among herbalists as the go-to plant for reducing nervous complaints like insomnia, anxiety and over-excitability.
Peace Lily promotes sound slumber as well as filtering hazardous benzene, trichloroethylene and formaldehyde toxins from indoor environments.
Snake Plant will absorb carbon dioxide and release oxygen during the night to foster deep sleep.
Gardenia with its fragrance will soothe you into a peaceful slumber.