When it comes to sleep, no matter what age, it is a vital aspect to our daily lives that we mainly underestimate, don’t notice, or pay poor attention to. Children within the ages...
]]>When it comes to sleep, no matter what age, it is a vital aspect to our daily lives that we mainly underestimate, don’t notice, or pay poor attention to. Children within the ages 4-12 are considered in the age group commonly referred to as ‘school-aged children’ which start to show new sleeping patterns and trends in comparison to toddlers. They make up part of the adolescent age group which begins around age 10. Here are some common factors that affect children who are not fully under their parents care 24/7 as they start to mature and spend less hours asleep.
While it is still pretty dangerous to sleep with babies and toddlers in your bed as a parent it is very common and has not been proven to disrupt any sleeping factors. It is different for older children however. The big issue here is comfort. One of the biggest sleep disruptions is the tendency of some children to go into their parents’ room in the middle of the night for comfort. Some kids do this very frequently, and it can have a damaging effect on families and even the relationship between parents. One of the most common factors is that at this stage, the child is beginning to experience nightmares and bad dreams which leaves them feeling lost, alone, and out of place.
If your child wakes up in the middle of the night, you should get him back to his bed as soon as possible. Kids like having these late night interactions with parents, but we should do our best to minimize any reward that they might be getting from them. Don’t have a long conversation and don’t let him climb into bed with you. For kids who really depend on that comfort and aren’t going to fall asleep without it, it’s much better for parents to walk kids back to their room and then sit in a chair next to the bed to keep them company until they fall asleep. Children at this age may actually start going to bed a little earlier than they did as toddlers, because they are no longer napping. Preschoolers need 10 to 13 hours of sleep, according to the National Sleep Foundation.
But that doesn't guarantee that bedtime will be easy. It's also during this age that children may develop what experts call "behavioral insomnia," according to a child sleep expert. Parents of small children may be familiar with this phenomenon, which occurs when children start testing the limits of bedtime, she said. Little kids may refuse to go to bed by coming up with excuses such as "I need another hug" or "I need a glass of water,". But the most important thing that a parent can do in this case is set limits and be firm in the way that they deal with these young sleep issues. Behavioral insomnia is perpetuated when parents give in to what the kids want.
The National Sleep Foundation recommends that school-age children get from 9 to 11 hours of sleep each night. Along with the occasional bad dream, children at this age also develop nighttime fears, such as a fear of the dark, or of objects both living and inanimate that they perceive as a threat like monsters under the bed. The reason for these changes in fear is because children also develop wild and creative imaginations.
Kids in this age group spend a lot of their sleep time in slow-wave sleep, or deep sleep (a type of non-REM sleep). Because this type of sleep is so restorative, school-age children are usually very alert during the day. That means that when you see third- or fourth-graders, for example, who fall asleep in school all the time, it's a big red flag that they may not be getting enough sleep at night or there is a problem within the environment in which they are sleeping in.
The most common sleep issues for children around the age of school entry, is creating new limits. Some of them need their parents to make the rules and routines clear. But there are also children with what sleep specialists call “sleep onset association disorder,” in which a child has become habituated to falling asleep only in a certain context, requiring the presence of a parent, or needing to have the TV on, the most common examples. Very anxious children are also often problem sleepers. And then there are children beset by nightmares, night terrors and early morning waking.
Moreover, doctors know that not getting enough sleep can affect every aspect of a child's day. Sleep deprivation affects attention, concentration, decision making and problem solving. It can also make kids moody and even hyperactive.
To ensure that school-age children get enough sleep, it's important that they have a regular sleep schedule on both weekdays and weekends. Bedtimes shouldn't vary between more than 1 or 2 hours from weekday to weekend. If students start school without sunlight exposure, it may hinder their ability to fall asleep at night because the internal clock is lacking its most vital signal. Similar challenges may develop for students in classrooms with little or no natural sunlight, or dimly lit classrooms. We see this a lot in popular culture where the students are instructed to watch a film for a lesson and the teacher has to constantly check for sleeping students.
For most school-age children, it’s an issue of habits and routines, screen time and setting limits. Many of us know, as adults, that we don’t get as much sleep as we should, or that we don’t practice very good “sleep hygiene,” as the experts would say when they advise us to get the screens out of our bedrooms, create regular routines and avoid caffeine too close to bedtime. Making school-age sleep a family priority is a good way to get everyone focused on what really matters: waking up rested and ready to function well, in body and mind.
Many school-age children sleep talk, especially if they’re excited or worried about an event like a holiday or a test. Sleep Talking is nothing to worry about. Calmly talking with your child about whatever is worrying him might help reduce sleep talking. It is an early sign of stress. Sleepwalking happens when your child’s mind is asleep but her body is awake. It sometimes runs in families, and it can also be caused by anxiety or a lack of sleep. Sleepwalking usually doesn’t need treatment, and most children grow out of it as teenagers. Sleepwalking usually happens in the first few hours after falling asleep, when your child is in a deep sleep.
Bed wetting happens when children don’t wake up in the night when they need to use the bathroom. Some children wet the bed because they sleep very deeply. Other children wet the bed because they produce larger than usual amounts of urine at night, or because they have small bladders. Children can’t control bed wetting, and they almost always grow out of it. Reassure your child that bed wetting is normal. It might help to explain in simple terms some of the reasons for bed wetting. It might be a good idea to see the doctor if your child is still wetting the bed regularly at 7-8 years and you’re concerned about how your child will handle sleep-overs or overnight school camps bed wetting is starting to bother or worry your child.
Night terrors are when your child suddenly gets very agitated while deeply asleep. They’re less common than nightmares and usually disappear by puberty. Night terrors don’t harm your child, who often won’t remember them in the morning. But they can be scary for you. Night terrors usually happen in the first few hours after falling asleep.
Nightmares are very common in early school-age children, and nightmares are often scary enough to wake them up. As children get older, they get better at understanding that a dream is just a dream. By the age of seven, your child might be able to deal with nightmares without calling you for comfort. Nightmares happen often in the second half of the night, which is when your child dreams the most.
Many children grind their teeth in their sleep. It doesn’t mean there’s anything wrong with your child, and it usually doesn’t cause damage. Thumb-sucking can cause dental problems for children older than about five years. If you’re concerned about your child’s teeth-grinding or thumb-sucking, talk to your dentist or your primary care specialist.
]]>Here is a list of the main reasons you need to put your baby to sleep: Bedtime Too Late - Baby’s will feel restless and cranky if they are overtired and it will be much harder...
]]>Bedtime Too Late - Baby’s will feel restless and cranky if they are overtired and it will be much harder for them to fall asleep
Hungry Baby - Unlike adults, who can control their appetites during sleep babies however cannot and it can prevent them from falling asleep and/or staying asleep. Make sure that the baby is well fed and comfortable before putting them to sleep.
Sleeping Environment Is Quiet - Some babies prefer to hear some type of soothing sound stimulation to help them drift off to sleep. You can try playing lullabies and using white noise sound machines in the nursery so that the room is not completely quiet.
Teething - When babies begin to grow teeth it is easy to sense the change. The process called teething is one of the first uncomfortable growing pains we all must endeavor. During teething which lasts about a week until the tooth finally appears the baby experiences discomfort, excessive drooling, and having issues staying asleep.
It’s Too Hot - Just like adults, the room temperature is very important for a baby. If there clothing or bedding is preventing them from being cool they will not be able to fall asleep. No one likes to sleep in a hot room.
More hugs - Babies need a lot of physical attention and skin to skin contact to help them feel calm, safe, and secure. They may wake up during the night if they feel like they have been abandoned or left alone. Comforting them will help them to return to sleep.
Indigestion Is Discomforting- While being fed properly is one aspect, feeling like you have not fully digested is another. It is very important to make sure you burp the baby after each meal, especially in the hours before bed. This can help reduce throw-up, spit up, and having gas. If a baby feels uncomfortable they will toss, turn, and cry.
Wet Diapers- Newborns and infants also experience discomfort if their pampers are dirty. They use the bathroom so many times throughout the day that a new parent can be confused as to how they consistently need to be changed. This causes them to awake during sleep and start crying to get attention. The first thing to check if your child wakes up during the night is their bottoms.
Other Medical Issues - Most parents notice their baby the most during the nighttime when distraction is at its lowest point. Your baby could be suffering from an ear infection or throat infection which might not always lead to a fever. If you baby refuses to fall asleep and they look like they are experiencing pain, then make an appointment with your pediatrician.
Too Much Daytime Stimulation - Babies should be exposed to social contact but not close to their bedtimes, experts say, that it increases their awareness making it more difficult for them to wind down for sleep.
Not Sticking To Sleep Schedule - If you change the times you put your baby down for bed each night, it doesn’t help them begin a pattern that they can eventually use on their own. If they are not sure if it’s bedtime or playtime then sleeping will become more and more of a task rather than just the natural order of the night. Sticking to a good sleep routine will ensure that your baby learns when it’s time to sleep.
Consider Colic - The worst thing is to have a colicky baby who just cries all the time. There is no real diagnosis for it outside of the prolonged time of crying. Parents may think something is wrong but it is generally just an out-of-the-blue discomfort that keeps the baby up at night. It is usually during colic where parents use pacifiers, interactive nursery gadgets, and white noise to try and calm their kid. Most times during colic the crying will cease on its own after a couple of days.
It’s A Growth Spurt - It’s obvious but not quite obvious that the baby is growing as the weeks progress. Most babies experience growth spurts during their first 3 months of development. There is nothing much you can do about the discomfort they may feel and its best to try to coddle them as much as possible.
It’s Too Cold - The perfect temperature sets the perfect mood for babies. A suggested room temperature between 50-60 degrees is ideal.
Moro Reflex - It is also known as “startle response” which is a reflect based response to feeling of falling, or the loss of support. Many babies in the first 3 months of development experience moro reflex during sleep and it causes them to awake in a minor panic. These are learning periods where the baby is getting accustomed to the World around them as their sensory responses become stronger.
Baby’s Bedtime Too Early - Babies cannot yet tell the difference between night and day until they are around 5 months old. Putting a baby to bed too early will through their new developing circadian rhythm more out of whack with regular wake and sleep hours. It is suggested to wait to at least evening hours before laying the baby down to sleep for the rest of the night.
Too Many Naps - The best way for your baby to not get nighttime rest is directly correlated to the frequency and length of their nap time during the day. If a baby naps for too long or too close to their scheduled bed time, it can cause them to have more trouble going to sleep when you need them too. Making sure you time their naps to about 2 hours or less and not within the last 3 hours before bed, then you should be able to maintain your baby’s sleep routine.
]]>Sleep training is the process of teaching your baby how to fall asleep and stay asleep at bedtime. As they grow, your goal is to have them fall asleep with your touch, your...
The “Cry-It-Out” approach is when the baby is left alone crying in their crib. This method is particularly hard on parents because it is almost heartbreaking to hear your own child screaming and crying. Checking that all their other needs are met like a clean diaper, a cooled room temperature, and that they are fed, allowing the child to cry will help them to disassociate you being totally present with them knowing that it is time to sleep. Some parents found that if the crying prolonged they would go back into their child’s room briefly to reassure them of safety but would not speak to them or pick them up. They are learning to self-soothe which sound pretty harsh for a baby but they will eventually be able to drift to sleep and the crying will decrease as the technique is practiced over time.
The "No Tears" technique is an alternative and much quieter method to sleep train a baby. Parents are directed to put their babies down at their scheduled time but not to leave the room just yet. They sit close to the crib and soothe the baby whenever they begin to cry until the baby drifts to sleep. As time goes on they slowly move themselves further away from the crib to create a detachment within them and their child. This process is more gradual and would take more time than the previously stated cry-it-out method. It can also be done by just staying near the crib, patting the baby to soothe them if they become fussy. As time progresses, limiting the soothing aspect will teach the baby to calm themselves down.
There are many parents that indeed develop their own methods of training their babies because each family will be different. No matter which method you opt to use, you should maintain a normal habit and routine. The easiest way to get back to your personal normal sleeping pattern is to ensure that your baby has one as well.
]]>There are several contributing factors to why a person may not be getting adequate sleep at night. Sleeping disorders are conditions that impact your normal sleeping pattern. Sleep deprivation can lead to overall health concerns like increased cardiovascular disease and mental health illnesses like depression. There are over 70 different types of sleep disorders. We will discuss the most common ones here to help explain you the symptoms, the cause, and how you can get treatment.
Insomnia is the most common sleep disorder, affecting about 10 percent of adults, with many potential causes. Insomnia is categorized as difficulty falling asleep and staying asleep. If it takes you more than 30 minutes to fall asleep for more than 3 nights on end then you could be suffering from a mild case. If symptoms prolong then you might be suffering from chronic insomnia. Some of the common causes are associated with high levels of stress, certain medications, anxiety or depression, as well as drug and alcohol abuse. Cognitive behavioral therapy has been known to deter insomnia. Meditations such as melatonin producers might be prescribed but can then lead to other issues like dependency.
Sleep apnea is when the passageway of your throat is partially or completely blocked. It affects about 1 in every 5 adults. With this condition, the sleeper experiences repeated loss of air while sleeping and at times stop breathing all together. The episodes last at least 10 seconds each occurrence and can lead to drops in oxygen and blood levels. Sleep apnea has two distinctive causes, one is the blockage of the upper airway which obstructs oxygen flow and the other is why the brain failures to send a signal that initiates a breath. The secondary cause is referred to as central sleep apnea. The symptoms may seem like nothing as most patients with sleep apnea snore intensely loud during sleep. Some may just think that they are snorers when in fact they are suffering from apnea.
Sleep paralysis is noted by those affected to be a very terrifying and traumatic experience. It is when your brain cannot properly transition through the varying sleep cycles more notably, the REM cycle. REM which stands for Rapid Eye Movement is where our bodies receive the most rest. It is the part where dreaming occurs. During episodes of sleep paralysis the sleeper can experience vivid hallucinations where they feel like they are being watched, being tormented, and feel another presence in the room around them. These hallucinations are related to the mixed of REM sleep and wakefulness related to the disorder.
Narcolepsy is a sleeping disorder characterized by extreme and excessive drowsiness during the daytime. Some symptoms include random loss of motor skills such as driving, walking, standing, or sitting. Other symptoms include hallucinations and sleep paralysis. Narcolepsy is considered a rare disorder but it still affects around 200,000 people within the United States yearly as reported by the National Sleep Foundation. It is categorized to be a neurological disorder resulting in the brain’s loss of control of the sleep-wake cycle. The hormone hypocretin is known to be one of the primary agents of causing narcolepsy. Hypocretin is responsible for regulating the sleep wake cycle. Research suggests that some immune systems attack the brain chemical causing its depletion, resulting in narcolepsy. People who suffer from narcolepsy are referred to as narcoleptics.
Narcoleptic's have trouble maintaining a full night’s rest but they report to feel rested when they do get up in the am. Through the day however, they will experience several bouts of random sleep where they fall into REM sleep within 10 to 15 minutes. In a normal sleep cycle it takes anywhere from 60 to 90 minutes for us to enter into this cycle. If left undiagnosed, narcoleptics can suffer from tremendous amounts of psychological, emotional, and social stresses, inhibiting their way of life. Though there is no cure for narcolepsy some doctors suggest changes in lifestyle and behaviors especially in the hours before bedtime might ward off some of the effects.
Restless legs syndrome (RLS) is a sleep disorder that causes an intense, often irresistible urge to move the legs during sleep. It is pretty common affecting between 7-10% of the total U.S. population. The feeling is a result of resting for long periods such as lying down in bed, sitting for prolonged periods such as while driving or at the movie theaters. RLS typically occurs in the evening, making it difficult to fall asleep and stay asleep. It can be associated with problems with daytime sleepiness, irritability, and concentration. Often, people with RLS want to walk around and shake their legs to help relieve the uncomfortable sensation. RLS is known to be a hereditary trait usually affecting people who are past the age of 40. Similar to narcolepsy it is categorized as a both a sleeping disorder and a neurological disorder stemming from the brain. The reason it affects sleep is because a symptom is the loss of night time rest and increased daytime sleepiness. This is similar to another sleep disorder, insomnia, where people who suffer have reported that they feel more agitated the next day, their productivity is greatly decreased, and that they experience an impaired memory.
]]>Just like with every other aspect of your life, habits help us stay on track with what our goals are. It works the same way for sleep. If you develop and maintain healthy sleeping habits, you can get as much as you need to get done without forfeiting hours of being asleep. You will be able to control your sleeping pattern which improves your overall well-being. Here are 8 great ways we can improve our sleep habits also referred to as our sleep hygiene.
If you feel good, you will sleep a lot better. Your bedroom should be a safe place for you. It should also be a space that is stimulating to a good night’s rest.
All of these methods will surely enhance the type of sleep you get every night.
Making sure that you sleep the same hours each day helps your body to regulate your sleep pattern. That means binge watching your TV shows trying to catch up to the newest episode will have to wait and you should get to bed on time. There are tons of online apps and other devices that help count the hours that you are asleep.
Caffeine is known to help keep us awake when we should be sleeping.
By monitoring your substance intake in the hours before you head for bed, you will increase the quality of your sleep.
Don’t get your stomach upset
Eating big meals before bed is not suggested.
Even with water intake however, you should make sure that you do not over consume as that can cause you to awaken several times during your sleep to use the facilities.
You have to give yourself time to go from being awake to feeling sleepy. Though cellphone games and watching TV may seem like a healthy habit, the lights emitting from the screens actually do more harm for your sleep than you might think.
Exercising everyday is a great way to sleep more peacefully and to feel like you got rest during the night. Exercise has been used to treat people who have experienced insomnia and in some cases had a faster effect than using medication. Having a daily workout regimen is helpful to maintain your overall health but specifically when dealing with our sleeping patterns it can add about an hour of extra sleep everyday. Because our body produces endorphins when we sweat which boosts are energy, you shouldn’t workout close to bedtime. It is best to workout in the morning or afternoon hours. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.
An important part to managing your sleep routine is to stick to it as much as possible. Power naps can be helpful if you are having a stressful day but in the long run it will conflict with your sleep patterns. Napping during the day can actually cause you to feel more tired. It prolongs the time it normally takes you to drift asleep. However, if you are programmed to already take a nap then your body might already be used to it and it may not have any negative effects on your nighttime rest.
We are all born with an internal clock. We notice that infants take the first months of their lives to develop these patterns which is why they sleep and wake up at random hours throughout a day causing stress for their caretakers. Toddlers are told when to take a nap during the day just like they are told when to eat. In school lunchtime is usually the same time everyday. It is important to maintain internal schedules. Our circadian rhythm is the internal clock that monitors when we sleep and when we are awake. It is controlled by the area of our brain that responds to light.
]]>A: Sleep is an intricate part of our biology. Sleep seems to be necessary to ensure proper functioning of the nervous system.
A: True. They sleep from 11 to 18 hours per day, with short periods of 1-3 hours spent awake just to be able to feed and have a bowel movement. Newborns require help with developing their sleeping routine as they grow due to the lack of an active circadian rhythm.
A: True. We repeat these stages several times throughout our sleeping hours.
A: True. Prolonged or extreme sleep deprivation can cause hallucinations or paranoia in people who are otherwise healthy.
A: True. Mental disorders ranging from Depression, Bi-polar Disorder, Anxiety, and Schizophrenia have all been linked to sleeping disorders mainly insomnia.
A: True. The common cold and the flu can knock us down and most doctors suggest increased sleep in order to actively fight off the infection. The loss of energy will make you feel more tired than you normally feel
A: Circadian rhythms are thought to be related to the light and darkness in the external environment; it is believed light can affect the expression of genes that control body processes. These rhythms can influence the sleep cycle and other body functions.
A: Keeping a schedule and routine before bedtime will ensure that you have a healthy sleep hygiene and that you are getting the proper hours required for your age. It is the practice that promotes the best sleep for each individual
A: False. Insomnia is caused by a variety of factors which include stress and anxiety. It is not directed correlated specifically with worrying. It can also be a side-effect to some medications
A: False. It might seem like your grandpa is always falling asleep in his chair while watching TV but in reality we maintain and require the same amount of sleep throughout adult life. It might be that older people sleep less hours at a time but sleep more frequently through a 24 hour period.
A: Depression. Treating depression can often help sleep problems, and the opposite is also true; treating insomnia can help improve the symptoms of depression.
A: True. Feeling sleepy can slow reaction times, reduce awareness, and impact your judgment
A: It is the temporary loss of air during sleep.
A: Known as rapid eye movement it is a deep sleep, where your body gets some of the most restful sleep. This is the stage where you dream, have more brain activity and move around less. Although your brain is active, it’s very relaxing and restorative sleep.
A:The most common cause of insomnia is poor sleep habits (called sleep hygiene). Lifestyle factors like drinking too much caffeine or alcohol, keeping an erratic sleep schedule, reading or watching TV in bed can all cost you important rest.
A: Getting little sleep because of the condition can cause you to be drowsy, according to the NIH, which can lead to a lack of focus, causing a higher risk of falling and of car crashes.
A: Develop a regimen and try to follow it every night religiously. Be aware of your sleep debt which is the amount of hours you missed per night.
A: Getting rid of the environmental distractions and stress that can keep you from sleeping well will help you to develop a positive sleep pattern.
Your bed and mattress itself also plays a major part in a good night's rest and sleeping comfort. Depending on how you lay down on your mattress, you change the amounts of energy levels throughout your body. Certain pressure points are activated in your lower spine and back that help relieve stress and anxiety.
Click here to find out how a decent mattress can aide in getting a better night's rest.
A: Exercising gives your body a metabolic boost which is counterproductive to good quality sleep. You might experience that it takes you longer to fall asleep after a workout because your body is now full of endorphins.
A: Along with exercise and good nutrition, good sleep is important for a healthy lifestyle. It is important to find balance and maintain a schedule that works for you specifically.
A: Eating too close to bedtime can make you uncomfortable, especially if you eat spicy foods or other foods that can cause heartburn. Taking in too many liquids will also disrupt your sleep if you need to awake multiple times to relieve yourself.
A: Yes. The National Institutes of Health recommends not taking a nap later than 3:00 pm to make sure that the nap does not interfere with your regular sleep at night.
A: Alcohol negatively affects your sleep cycles by creating an imbalance during your REM phases, making you sleep more lightly.
A: Yes, by having a good sleep routine you are taking the necessary preventive measures to work towards good overall health.
A: Sleepwalking is a disorder that causes you to get up and walk around or do other kinds of activities while you are still sleeping. Sleepwalking usually happens during deep sleep in the early part of the night.
A: Sleep talking is a common disorder that can happen at any stage of sleeping. The person sleep talking usually doesn’t know about the problem. It is commonly found in younger people mainly children.
A: Night terrors can last as long as 10 to 20 minutes, and children with night terrors usually don’t remember that they happened. It is categorized as a sudden burst of fear that awakens you in a panic.
]]>Over 65 million people in the U.S. suffer from insomnia. Most of us are not getting close to adequate sleep per day. Many not only struggle with falling asleep but staying asleep for a long duration. There are long term health effects associated with lack of sleep throughout a person’s life. In recent years, there have been a lot of sleep monitoring apps and sleep accountability apps that help us track our sleeping history the same way we track how many steps we walk per day. It is becoming more of a health concern. If you wake up still feeling tired and need caffeine first thing in the morning, then you are most likely not averaging at least 6 hours of sleep per night. You might also experience irritability and sluggish in the way you function throughout the day.
The way it works is that for non-nocturnal animals, like ourselves, the amount of sunlight that enters our eyes can cause us from deep sleep. There are cells in the retina that are detected by sun rays which sends messages to the brain that keep us in a roughly 24-hour pattern. These light rays trigger different chemical responses in our body. It can lead to the changes in our physiology and behavior. Melatonin, which is a chemical found naturally in our bodies increases in production as the sun begins to set. This chemical helps us to become less alert and drift more calmly into sleep. The morning light however triggers another hormone, cortisol, to increase which makes us more alert and raises our body temperatures so we are able to get out of bed and feel awake.
Blackout curtains’ primary function is to block out light in the bedroom. They are made from dense and tightly-woven materials but are not necessarily heavy in weight. They are normally thick and insulated. Most blackout curtains are about 90% of incoming sunlight while others complete darken the room with 100% blackout ability. It also helps with noise canceling for a quieter and more somber sleeping space. Blackout curtains for a baby’s room is a great tool for new parents. Many brands are available in decorative window treatments which can add to the design of any room in your home.
Blackout curtains can turn your family room or living room into a more cozy spot in your home by providing lower lights for movie night or game night.
This is becoming more important for those who work irregular shifts or those who have irregular sleeping schedules. It is ideal for overnight shift workers, those who travel a lot for their work, and for those that work in nightlife. Blackout curtains can help ease your transition from day to night and improve your overall sleep quality.
Blackout curtains also help you to cut the cost of energy spending in your home. Energy efficient window treatments can help minimize the amount of light that leaves a room. A lot of the heating inside of a home is lost through the windows when using thermal curtain sets. Blackout curtains have been known to save about 25% of the yearly cost associated with energy supply and home heating.
Luckily, blackout curtains can be inexpensive. They provide a better quality of sleep and are available in different patterns to match personal bedroom design styles. Room darkening curtains are similar to full blackout curtains but only provide around 90% of total blackout.
References used:
https://www.sleepassociation.org/about-sleep/stages-of-sleep/
https://snoozeez.com/how-to-fall-asleep-fast/
https://www.civilized.life/articles/blackout-curtains-for-better-sleep/
https://www.blindster.com/blog/room-darkening-vs-blackout-shades/
https://www.sleepfoundation.org/
https://www.diynetwork.com/how-to/rooms-and-spaces/doors-and-windows/buying-blackout-curtains
]]>By working together, sleeping activating cells produce chemical hormones to help slow down activity and response. The brain stem is responsible for creating signals that tell our muscles to relax during REM sleep or the dream state, so that we do not physically react to what we are dreaming.
It becomes reactive during REM sleep which creates the images, sounds, and even feeling we sometimes experience once dreaming. The brain works with both our nervous and endocrine system.
The active ingredient in caffeine blocks our receptor to this chemical which is why it helps us to stay awake.
Though your brain is constantly functioning to assist in sleep, it also benefits tremendously from rest. When we sleep our brain is able to remove toxins from itself. When we are sleep deprived, our brain cells operate at a much slower rate making it harder to concentrate. Our vision is also significantly impaired. It takes longer for our brain to process information signals which in turn makes us feel sluggish. Sleep deprivation has been compared to being drunk.
]]>There are many effects for the lack of sleep we receive daily. Sleep deprivation occurs when an individual gets less sleep than they need to feel awake and alert. Insomnia affects about 1 in 4 people and is pretty common in the U.S. People vary in how little sleep is needed to be considered sleep-deprived. It is dependent upon age and overall health. Most older people over the age of 65 are less likely to experience sleep deprivation whereas children and young adults are more susceptible to it.
Not getting enough shut eye can seriously increase your risk of heart disease and other cardiovascular diseases.
Literally, the lack of sleep makes you seem less educated. It impairs your cognitive abilities as well as your ability to concentrate and being able to reason. It is also harder to learn or to stay focus on one specific task. College aged students experience this as they stay up late to cram and the need to wake up early for class or for work. The lack of rest can make you feel forgetful and fatigued at times during the day where you are required to be optimally functioning.
Another health issue that goes unnoticed is that you gain weight faster when you do not sleep. Apart of your fitness regimen, tracking the amount of hours that you sleep is just as important as counting calorie intake. There is a hormone that is released during sleep that causes our appetites to become suppressed. When we lack this hormone we will notice that as we stay up we are also eating more and also at odd hours. Midnight snacking is not really a good thing. A poor immune system is also due to sleep loss. When you have a head cold or the flu for example as part of your treatment your doctor will tell you to get adequate amounts of rest. This helps to boost your immune system, helping to fight off bacteria and infections much faster.
As we stated above, sleeplessness impairs your judgement. This goes for emergency service professionals like:
Most of the errors that occur on the job which causes harm or even death in some cases are due to the lack of sleep.
Causes for sleep deprivation
There are three primary causes for the lack of sleep one gets. The first is intentional. People who work long shifts or those that are pursuing certain career goals tend to sacrifice sleep to get ahead.
All of these reasons are avoidable if necessary.
A physical injury or other forms of health issues may cause lack of sleep. Those in the hospital for long stays normally don’t sleep well during the night. Pain in any form can cause you to remain awake even when you are extremely tired. If you are recovering from a physical injury, a sleeping aide and pain reliever may be prescribed to you to combat sleeplessness. Certain hormonal imbalances can also be the cause of you staying awake.
Lastly, poor psychological and emotional wellness can be detrimental in the amounts of sleep one receives. Depression and anxiety incorporate sleeplessness as one of their symptoms and can be prolonged depending on how long the person has been un-diagnosed. In severe cases, anti-psychotic medications can be prescribed to help a person get back on track with their sleeping patterns.
Related links
https://www.medicalnewstoday.com/articles/307334.php
https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#1
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