CHEARS

In today's fast-moving world, sleep deprivation has become a hobby. It has fallen short of our list of priorities for work, homework, leisure time, and leisure. Some people who feel tired during the day have a real sleep problem. But for others, the real problem is not getting enough sleep. It is important to get enough sleep every night. The amount of sleep you need depends on a number of factors, including your age, lifestyle, health, and whether you have recently killed enough. Most adults need 7-8 hours each night.

However, sleep is important for your physical and mental health as food and water.

What happens when a person doesn’t get enough sleep?

Not getting the right amount or quality of sleep leads to more than just feeling tired. Sleep impairs mental function, which can lead to learning disabilities in children, memory impairments in people of all ages, personality changes and depression.

People who are deprived of sleep experience difficulty making decisions, irritability, have work problems, and slow response times, which puts them at risk of car and work accidents. Loss of sleep can also have a detrimental effect on health by contributing to the development of obesity, diabetes and heart disease.

Some signs that you may have a sleep disorder include that:

· You regularly take more than 30 minutes each night to fall asleep.

· You regularly wake up several times each night and then have trouble falling back to sleep, or you wake up too early in the morning.

· You often feel sleepy during the day & take frequent naps.

· Your bed partner says that when you sleep, you snore loudly, snort, gasp, make choking sounds, or stop breathing for short periods.

· Your bed partner notices that your legs or arms jerk often during sleep.

· You have vivid, dreamlike experiences while falling asleep or dozing.

· You feel as though you cannot move when you first wake up.

The amount of sleep a person needs depends on many things, including their age. In general:

· Infants (ages 0-3 months) need 14-17 hours a day.

· Infants (ages 4-11 months) need 12-15 hours a day.

· Toddlers (ages 1-2 years) need about 11-14 hours a day.

· Preschool children (ages 3-5) need 10-13 hours a day.

· School-age children (ages 6-13) need 9-11 hours a day.

· Teenagers (ages 14-17) need about 8-10 hours each day.

· Most adults need 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day.

· Older adults (ages 65 and older) need 7-8 hours of sleep each day.

· Women in the first 3 months of pregnancy often need several more hours of sleep than usual.

There are several common sleep disorders:

· Insomnia - being unable to fall asleep and stay asleep. This is the most common sleep disorder.

· sleep apnea - a breathing disorder in which you stop breathing for 10 seconds or more during sleep

·Restless leg syndrome (RLS) - a tingling or prickly sensation in your legs, along with a powerful urge to move them

· Hypersomnia - being unable to stay awake during the day. This includes narcolepsy, which causes extreme daytime sleepiness.

· Circadian rhythm disorders - problems with the sleep-wake cycle. They make you unable to sleep and wake at the right times.

· Parasomnia - acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating

· Sleepwalking or somnambulism - engaging in activities normally associated with wakefulness (such as eating or dressing), which may include walking, without the conscious knowledge of the subject.

· Somniphobia - one cause of sleep deprivation, a dread/ fear of falling asleep or going to bed. Signs of the illness include anxiety and panic attacks before and during attempts to sleep.

To make a diagnosis, your health care provider will use your medical history, your sleep history, and a physical exam.

The data includes:

· Brain wave changes

· Eye movements

· Breathing rate

· Blood pressure

· Heart rate and electrical activity of the heart and other muscles

What are some tips for getting a good night's sleep?

· Create an optimal sleep environment by making sure that your bedroom is comfortable, cool, quiet and dark. If noise keeps you awake, try using background sounds like "white noise" or earplugs. If light interferes with your sleep, try a sleep mask or blackout curtains.

· Think positive. Avoid going to bed with a negative mind set, such as "If I don't get enough sleep tonight, how will I ever get through the day tomorrow?"

· Avoid using your bed for anything other than sleep and intimate relations. Do not watch television, eat, work, or use computers in your bedroom.

· Try to clear your mind before bed time by writing things down or making a to-do list earlier in the evening. This is helpful if you tend to worry and think too much in bed at night.

· Establish a regular bedtime and a relaxing routine each night by taking a warm bath, listening to soothing music, or reading. Try relaxation exercises, meditation, biofeedback, or hypnosis. Wake up at the same time each morning, including days off and vacations.

· Stop clock watching. Turn the clock around and use only the alarm for waking up. Leave your bedroom if you cannot fall asleep in 20 minutes. Read or engage in a relaxing activity in another room.

· Avoid naps. If you are extremely sleepy, take a nap. But limit naps to less than 30 minutes and no later than 3 p.m.

· Avoid stimulants (coffee, tea, soda/cola, cocoa and chocolate) and heavy meals for at least four hours before bedtime. Light carbohydrate snacks such as milk, yogurt, or crackers may help you fall asleep easier.

· Avoid alcohol and tobacco for at least four hours before bedtime and during the night.

· Exercise regularly, but not within four hours of bedtime if you have trouble sleeping.

Although it may be difficult, do not bring your work life, your worries, or the memory of bad experiences with you to sleep. Depression (repetition of the same thought or problem) has been proven to create a negative mood that will affect your sleep.

Before going to bed, try meditation or mental exercise. Autogenic training is also an easy way to learn, beneficial for promoting mental and physical relaxation. And she goes to aromatherapy. Aromatherapy uses aromatic oils to improve the health of the body, mind and spirit. It improves both physical and emotional health. Numerous studies show that aromatherapy can reduce anxiety and improve sleep.

If you’re struggling with your sleep, don’t hesitate to see your healthcare provider. Your health, and therefore your quality of life, depends on good sleep. Practice good sleep hygiene and follow your healthcare provider’s instructions.

References:

1. https://en.wikipedia.org/wiki/Sleep_disorder

2.https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwi7i-yznOv0AhV1mGYCHSWmAykYABABGgJzbQ&ae=2&ohost=www.google.com&cid=CAASE-RoeeEoYjftMY5U5DcLDOqFWyY&sig=AOD64_2bj_geNjkfTXwOEUMzlLYBP_Zbyw&q&adurl&ved=2ahUKEwiF6uOznOv0AhVt4nMBHahjC-gQ0Qx6BAgJEAE

3. https://medlineplus.gov/sleepdisorders.html