The secrets to get enough sleep

Sleep deprivation : The secrets to get enough sleep

Nothing will ruin your day quicker than a terrible night’s sleep. Whether you are sleeping poorly or suffering from a lack of sleep, sleep deprivations is miserable thing. It can even be dangerous!

How much sleep do we need?

How much sleep a person’s body requires is quite variant, depending on age. For a normal, healthy adult the recommendation is 7-9 hours, however, everyone is different and may function well with a little more or less sleep within the range recommended based on their age. With school starting back, often parents and kids are staying up later and getting up earlier to begin the new routine and this can wreak havoc if we are not getting enough quality sleep.

How do we know we are sleep deprived?

If we feel ok when we wake up even though we haven’t had much sleep, how will we know that our bodies need more sleep? It is hard sometimes to realize that even a night or two of sleep deprivation can begin to be problematic. Ongoing sleep deprivation can have serious health consequences.

Symptoms of sleep deprivation may include yawning, difficulty staying awake or alert, difficulty concentrating, irritability, and can disrupt our ability to handle sensory input adequately. Ongoing lack of sleep can impair our
quality of life, negatively affect job or school performance and can even lead to obesity. Sleep deprivation is attributed to a growing number of traffic and other accidents, making this an issue of public safety, as well.

How can we avoid sleep deprivation?

Making sleep a priority and developing healthy sleep habits are the first steps to alleviating a sleep debt and getting back to the restorative levels of sleep your body needs. Eliminating blue light from electronic devices for the
hour before bed is a great first step, as blue light affects our production of melatonin, our body’s natural “sleep chemical.” This throws off the natural circadian rhythm of our body and makes it difficult to fall asleep. Essential
oils such as clary sage, lavender, and chamomile can also help to reduce stress and induce sleep.

Chamomile tea is great in the cooler months to help you wind down before bed but may be too warm to use in the summer months unless you sleep in a very cold, air-conditioned room. (60-67 degree is recommended for
optimal healthy sleep.) Melatonin is also available in tablet or capsule form and even comes in children’s dosages.

When should we see a doctor?

When you have tried everything and still spend more time staring at the ceiling than sleeping, perhaps it is time to see your primary care physician for help. They can offer helpful tips or even prescription medications that may help you get the sleep your body needs. Take the time to prioritize healthy sleep habits—your body will thank you for it.

Check on Doctena if your primary care physician offers online booking on our platform.


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PS : Doctena provides online booking appointments with doctors in Austria, Belgium, Germany, Luxembourg, Netherlands, and Switzerland.

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