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Sleep Robbers – And How To Stop Them

Do you think that you are getting enough sleep?

Maybe not. Studies confirmed that most adults have been depriving themselves of the amounts of sleep needed.

You now may think that: “Half an hour short of sleep won’t hurt me.” It does – especially if this becomes habitual.
Each half or even only a quarter of an hour lack of sleep each night accumulates in time.

You may think that the lack of sleep the night before is compensated the next night you get enough sleep – but: it doesn’t. What you owe the night before remains in the IOU list which piles up each time you lack sleep.

Just how much sleep is enough? Although it varies depending on the person, it is ideal to consider between seven to eight hours of sleep as enough for the normal person. Younger people need more sleep than older ones.

Sleep is vital to overall health and individual functionality, which is why you have to win back your sleeping time if you lack it. Here are possible sleep robbers (or habits) that you can kick out to regain your sleeping time.

The habit of sleeping late usually starts in a subtle way. You hardly notice you’re doing it at first, until it becomes a habit. Identify the cause. If you can’t pinpoint the exact reasons why you sleep late at night, then chances are, they are small things or chores that are scattered. Those little time-consuming things you spend on could be trimmed and if you review them, the minutes (when accumulated) can turn to an hour or two which you could devote instead to sleeping.

You may not be able to correct this abruptly; actually it would be better to adjust gradually. Once you are able to find the time to retire earlier than usual, it may be difficult to fall asleep at once because of the change in pattern. Don’t worry, this is normal and only in the first few nights. Once you have adjusted to your new habit, you will eventually find it easier to fall asleep early.

Stop your dependency on sleeping aids like like alcohol or sleep inducing pills. Try natural supplements instead. These other aids may knock you out of your senses faster but they can cause frequent wakeful periods thus interrupting your sleep pattern.

If a concern keeps bothering you from getting asleep, try this method. Get a pen (a marker would be better) and a piece of paper (big enough to fill in you concern) and write your concerns on it. Lay it on your side table or tape it on the wall. You don’t go to sleep with your robe on, so it’s like taking your robe off before retiring. In the morning, discard the paper. Sounds trivial but for some, it works.

A phone (landline or mobile) on the bedside can be very handy particularly in an emergency. But it can also be downright annoying, especially when it is set to ring aloud. Take that phone away from your ear. If you need to keep it, set it on silent mode. Depending on your line of business or profession, that phone may or may be not be that important for night calls. Should its presence fall short of its importance, you’re better off without it during the night. That once in a lifetime call which you classify as an emergency may not be worth all the nights you are awakened by a wrong number or a nuisance call. The possibility that someone might call in the middle of the night when you’re asleep results to an agitated feeling that alters your sleep pattern, keeping you half asleep subconsciously.

Your brain monitors and maintains a record of all the hours you owe it in terms of shortage in sleep. One way or the other, you’ll have to pay for it. You should be thankful it doesn’t charge interest or penalties for late payments. Try your best to pull yourself out of sleep deficits.

Third Shift Workers and Sleep

What is it about people who work the third shift? I have always thought that they are just a little “off” but lately I am becoming more sure of that fact.

I am the CT/Angio supervisor at a Small rural hospital in PA and can not believe some of the things that I have gotten woken up about.

I think that the worst of them was when I was working in Florida and one of my young techs called me regarding some power issues with the scanner. I asked him to check the fuses and make sure that none of them had been “tripped”. He was 23, handsome, smart and a really good CT technologist, but knew nothing about a breaker switch. I drove the 25 minutes to the hospital at 2:30 in the morning went to the breakers, found the tripped breaker, pushed it up and then down and Voila everything was back up and working.

When I think of all those ridiculous questions in the middle of the night I have to wonder what goes through these peoples minds. Don’t they know that normal people sleep better when they are not disturbed just after they have fallen asleep.

I had another one of those calls just this morning. I wasn’t supposed to hear my cell phone going off at 6 in the morning in the other room. But I did and I was told that “I didn’t mean to wake you.” I would rather have had my home phone ring at that hour so that I could have answered it but instead, I had to get up out of bed just in time to miss the call. I tried to call work but they were busy leaving me a message that they were sick and probably would not be in this evening.

I can not imagine working the third shift but would like to think that those who do would sleep better without phone calls during their sleeping times.

Little Things That Cause Big Sleeping Problems

Tossing and turning at night is certainly no way to live, especially if we have been doing it for quite some time.  Missing a few nights sleep because you have something on your mind it is never going to hurt you but if you’re dealing with sleepless nights on a regular basis, it can affect your entire life.  Not only do you miss out on the sleep that you need but you tend to go through life in kind of a haze, unable to really function as you should.  You might be surprised to find that there are a lot of little things that can cause big problems such as this.

Many of the little things that cause problems such as this are the glands that are inside of our body.  Some of the main glands that can affect our sleep include the pituitary, the thyroid and the pineal gland.  Although these glands are only several ounces in size each, they can cause major problems if they get out of balance.  Not only do they cause problems with sleeping, they can actually disrupt on our entire life.

The thyroid gland is responsible for so much in the body that it is often considered to be the rudder that steers it.  If we are dealing with hypothyroidism or hyperthyroidism, our sleep can be affected negatively.  Even Hashimoto’s disease which is not really a problem with the thyroid but rather a problem with tumors on the thyroid can cause it to function improperly.

The pituitary gland is what regulates the release of adrenaline into our system.  This can cause major problems for us because adrenaline will definitely keep you awake.  If we tend to stress unnecessarily, it may be a problem with our pituitary gland.  Then again, unnecessary stress can also be caused by a vitamin deficiency.  This is a problem that is best left to your doctor to diagnose.

Finally, we have the pineal gland.  This is a small gland that is located in the brain and it is responsible for releasing melatonin into your system.  Melatonin is a natural sleep hormone that is produced by this gland and it helps to regulate our internal clock.  If we are having a difficulty sleeping, melatonin or a lack of it may be to blame.  Either build up your hormone levels naturally or take it as a supplement in order to help you sleep.

Insomnia Cures & Causes

Ways to Fall Asleep; Good Sleep Hygiene
Jan 17, 2010 Sandy McCollum
Medicines for ailments other than sleep can keep you awake. Find a sample list here, along with illnesses that make patients prone to insomnia and some sleep strategies.

Insomnia is a life altering, personality affecting deficit to our bodies that cannot go on for very long before people crash. Sleep is so important that a continuous lack of it can actually shorten one’s expected lifespan, as shown in a recent Harvard study.
Common Causes of Insomnia

Common causes of insomnia include:
* stressful events
* emotional stress
* illness
* temporary pain
* disturbances in sleep hygiene, or environmental factors under one’s control that may contribute to disturbed sleep and insomnia
* disruptions to circadian rhythm or the 24 hour rhythmic regulation of our body processes

Other Chronic Insomnia Causes
Any of the varied kinds of medical reasons can cause sleeplessness, and unfortunately, so can their treatments. It’s tough to say whether the benefit is worse than the side effects, sometimes. Some of the ailments that may use those medicines are as follows:
* arthritis
* diabetes
* menopause
* acid reflux
* headaches
* heart
* disease
* cancer

More Medicinal Causes of Insomnia
Depressive illnesses are often associated with sleep disturbances. These include anxiety, inability to relax, bipolar, panic and other psychiatric disorders. Treatment for these kinds of insomnia is for the underlying medical condition and therefore may not be giving relief of sleep loss in any way. Medicinal treatment may include but not be limited to:
* antidepressants
* antihypertensives
* antiarrhythmics
* antibiotics
* antihistamines
* antivirals
* bronchodilators
* central nervous system stimulants
* corticosteroids
* decongestants
* diuretics
* NSAIDs

Sleeping Problem Broken Into Categories

Treatment for insomnia is broken into two categories; medication and behavioral strategies for sleep initiation.
Read more at Suite101: Insomnia Cures & Causes: Ways to Fall Asleep; Good Sleep Hygiene http://sleep-disorders.suite101.com/article.cfm/insomnia_cures_and_some_common_medicinecaused_s#ixzz0dgVwA00P