Sleep Hygiene- Sleep hygiene is in reference to non-medical treatment options to better ones slumber. Below are ways to improve ones sleep hygiene.
Obesity- When an individual is over weight it is most likely that they will suffer from sleep apnea (Marks, 2012). Sleep Apnea is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep (Marks, 2012) http://www.medicinenet.com/sleep_apnea/article.htm. When patients are obese they often suffer from obstructive sleep apnea (Marks, 2012). They extra weight crushes their trachea creating a loud snoring sound or create long pauses where the body is deprived of oxygen (Marks, 2012). I lived with a person with obstructive sleep disorder and he would gasp from time to time like he was held under water. Not only is it scary to hear someone having to fight to breath when they sleep, they are often unrested and lethargic throughout the day (Marks, 2012). REM sleep is interrupted when you have to fight to breath while you sleep (Marks, 2012). Studies conclude that patients with sleep apnea are generally obese (Marks, 2012). Studies have also shown that people that get enough sleep crave fewer sweets and empty caloric food (Wilkey, 2012). If your news year’s resolution is to loose weight, add on the sleep. http://www.huffingtonpost.com/2013/08/06/obesity-and-sleep_n_3715937.html
Reduce intake of caffeinated beverages- Caffeine is a stimulate drug and a Northwest staple. It is also a crutch to college students during midterms and finals week. I was nine when I had my first coffee drink, and I don’t recall when my first caffeinated soda was. Studies show that no matter when caffeine is consumed it effects you sleep cycle (Woerner, 2013). That is right even a “cup of Joe” in the morning can impede sleep (Woerner, 2013)
Each year at least 40 million Americans suffer from long term, persistent sleep disorders, and an additional 20 million experience occasional sleeping problems. About 60 million Americans a year have insomnia and it tends to increase with age and affects about 40 percent of women and 30 percent of men. It is estimated that 18 million Americas are suffering from sleep apnea, 12 million have RLS, and 250,000 are affected by narcolepsy. Adults typically need between 6 and 10 hours of sleep per 24 hour period, and most people need approximately 8 hours of sleep per day. Infants generally need about 16 hours per day; whereas, teenagers require 9 hours on average. In the first 3 months of...
Gary Foster, PhD, directs the Center for Obesity Research and Education at Philadelphia’s Temple University. Dr. Foster believes that weight loss on a sleep apnea diet helps to decrease symptoms for many sufferers, http://news.temple.edu/news/linking-weight-loss-and-sleep-apnea-improvements.
Sleep apnea is becoming increasingly more concerning for the association this sleep disorder poses to the psychological effects on people. Sleep deprivation is only one example of the effects caused by this medical condition which could be related to increased anxiety and depression. Millions of Americans suffer from sleep apnea without even realizing the sleep disorder is creating a problem. There has been significant progress in identifying sleep apnea, especially obstructive sleep apnea, and creating successful methods to help individuals more easily live with it. The thought of losing breath while sleeping without knowing this is occurring can intimidate an individual and his or her family. Studies reveal the link between sleep apnea and the psychological effects it causes which can include anxiety, depression, relationship problems, lack of dreams, and other issues. Other factors to consider related to the research of sleep apnea include culture, gender, age, obesity, and habits including smoking and drinking.
Every college student experiences it: that moment of deep regret when they realize that they took “Thirsty Thursday” a bit to the extreme and Friday comes along and they feel as though it is impossible to wake up for that early morning class. Not to worry though because there is a life-saving nectar invented specifically for this circumstance -- or so most college students think at least -- and this nectar is none other than coffee. This notorious cycle is repeated by most college students most weeks and few actually consider how this cycle is actually affecting not just their current state but also their entire physiology as well. One physiological cycle that is greatly being affected that most students do not even know about is the circadian rhythm. Circadian rhythms are a nearly twenty four hour cycle that controls the physiological, behavioral, and mental qualities. These qualities range from locomotors activity, which means it can affect coordination and muscle strength throughout the day. Also, the release of hormones is circadian driven, for example, melatonin, which when released causes the feeling of sleepiness. Even hunger is controlled by the body’s rhythmic clock. The key to identifying how the average college students’ circadian rhythm is affected is by observing their sleep pattern. As mentioned, circadian rhythms affect the release of melatonin, known as the sleepy hormone because this hormone’s release induces sleep. By having cues that advance or delay the circadian clock then directly corresponds and affects the physiological cycles of the circadian rhythm and thereby affects sleep. Other than drug induced cues, there are numerous other factors that affect the circadian rhythm as well. The primary and most influ...
Sleep disorders are a very serious problem for a lot of people. It affects a lot of people 's lives, requiring them to have to live a very different life than the average person. The five most commonly known sleep disorders are insomnia, sleep apnea, sleepwalking, and narcolepsy. Sleep insomnia is when you have trouble falling asleep or staying asleep even when you have a chance to do so. Sleep apnea is when you have trouble breathing when you’re asleep. Sleepwalking is when you’re in a deep sleep and you start to walk around or perform some kind of complex behavior. People that are affected by these disorders have a very hard time either getting to sleep or staying asleep. I will be explaining what all of these disorders are and how they affect
Sleep apnea is a sleep disorder in which breathing stops and starts repeatedly. Experts have estimated that 18 million Americans are affected by sleep apnea. There are three main types of sleep apnea. Obstructive sleep apnea is the most common form that occurs when throat muscles relax. Central sleep apnea occurs when your brain does not send proper signals to the muscles controlling breathing and Complex sleep apnea syndrome, a combination of both obstructive and central sleep. Symptoms of sleep apnea include loud snoring, breathing cessation, abrupt awakenings accompanied by shortness of breath, dry mouth, morning headaches, insomnia, daytime sleepiness,
"Sleep disorders appear to be a global epidemic, affecting up to 45% of the world's population" (Noor, et al n.p.). That’s leaving a 55% chunk of the world’s population not affected. More than 70 million people in our nation experience sleep disorders, most of whom are unaware of the impact on their daily life (Wells,Vaughn 234). Due to a large portion of people being unaware of sleep disorders’ impaction, the number continuously increases. Major sleep disorders are known to be Rapid Eye Movement(REM), Insomnia, and Obstructive Sleep Apnea(OSA). Over 80 medically recognized sleep disorders exist with insomnia, sleep apnea, snoring, jet lag, shift work, sleepwalking and restless legs syndrome being some of the most common (Wells, Vaughn 234). "Poor sleep in the general population has been shown to have a significant impact on daily function, including considerable daytime cognition dysfunction, decreased ability to accomplish daily tasks, diminished sense of success and achievement, depressed mood, and reduced enjoyment of interpersonal relationships" (Andrews, Strong n.p. 500). Sleep disorders affect a large portion of society, leading people to have a daily lifestyle of drowsiness, stress and poor productivity; treatment has increased as more people become aware of sleep disorders.
As mentioned earlier, relying on caffeine to wake you up and keep you that way reduces your body’s ability to do that itself. The problem, one might argue, is not necessarily the coffee, but the school giving the student so much work that they have to stay up late enough to rely on coffee to keep themselves awake, or the teen’s lack of self-regulation staying up late doing pointless activities such as playing video games. And that one would have a point, except that we aren’t here to argue for educational reform or about “darn kids” and their video games. Those things are the source of the problem, but caffeine is a symptom that perpetuates itself and many other problematic symptoms. Even without school or video games, the problems associated with caffeine still
In order to avoid sleep deprivation, maintaining a consistent sleep schedule is vital for teenagers. Compared to opposing age groups, teenagers are most easily affected by inconsistent sleep habits (National Sleep Foundation, Adapt). The National Sleep Foundation (NSF) reports that, “For the adolescent’s circadian clock to stay on track, it is essential that teens remain on schedule…(National Sleep Foundation, Adapt).” The NSF also recommends that teens only stay up one hour later on weekends than they would duri...
Next, getting focused. Even if you do get enough sleep during the night, you might have a problem getting focused at your job or at school like I do. Napping can help you regain your mental alertness and get focused. For instance, the article on “ Ask the Sleep Doctor” by Too Sleepy and Dr.Vessel, the Sleep Doctor mentioned that “ On nights when you don’t get enough sleep, napping can help to recharge your body and increase your mental alertness. ” This statement tells us that napping can help you refocus on your work to complete it accurately as well as help you regain
“Sleep is the best meditation” –Dalai Lama. This idea of sleep as being peaceful and calm is nowhere to be found is Shakespeare’s play Macbeth. The normally accepted belief of sleep being associated with relaxation is reserved. Peaceful sleep is disturbed by horrific deeds that occur at night. From the night, one will see that sleep imagery shows acts of unnaturalness. By examining Shakespeare’s image of sleep, one can determine that sleep reinforces the idea of evil.
Sleep apnea is a sleep disorder which causes frequent pauses in the breathing process during the sleep.
Lack of sleep can affect health and should be prevented before it is too late and before the disorders can increase. More research would need to done to actually find different treatments instead of surgeries and medicines. However, the research that has been conducted and reviewed shows that sleep deprivation should not be taken lightly, it is something that can even lead to death according to many research conducted which was discussed in this literature review. People who have don’t have enough sleep can end up hurting themselves or have different disorders and diseases.
Sleep is a behavioral state characterized by little physical activity and almost no awareness of the outside world. Sleep is actually made up of two separate and distinctly different states called REM sleep (rapid eye movement) and NREM sleep (non-rapid eye movement). With NREM sleep it is further divided into stage 1-4 based on the size and the speed of the brain waves. Step one is the stage when you drift off to sleep or doze off. For example people doze off in class because you are bored and have nothing to do but listen to the teacher talk. Some parents may call it a cat nape when their kids go to sleep for about ten minutes or so. The second stage is called an intermediate stage of sleep. That is when
Siddique, M. I., Mahmud, I., & Siddique, R. M. (2010). Obesity and sleep disorders: Implications for bariatric patients. Bariatric Nursing And Surgical Patient Care, 5(1), 75-79. doi:10.1089/bar.2009.9937