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....Sometimes we think of sleep as a trivial matter. However, a lack of quality sleep, and its consequences (such as daytime sedation),has a great impact on society. It is has been reported that sleepy and/or fatigued drivers are responsible for 4% of the fatal car crashes and about 20% of the non-fatal car crashes. One of the reasons for the Exxon-Valdez oil spill was thought to be sleepiness of the bridge staff. There are many non-prescription and herbal options to help with sleep at your Peoples Drug Mart Pharmacy. This month I shall hope to explain why sleep is so complex and find options to help you get some more.
....The information available about sleep is extensive because it is very important to our survival. During sleep, the mind and body rests and regenerates. Without it, our bodies and minds are unable to function well. What exactly is sleep? Sleep is divided up into five parts; stages 1-4 and REM sleep. Our bodies move between these five stages of sleep at various times during the night. This is all very interesting, but what is crucial is that the length of time you sleep is important. It is thought that your body needs REM sleep to rejuvenate. Any disruption in your sleep might |
make you get less REM sleep.
....One important part of a good night sleep is sleep hygiene; this has nothing to do with cleanliness. These tips can be very helpful for people who have difficulty sleeping.
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Try to have a fixed bedtime and
 wake-up time. This will help your body get into a regular sleep routine.
• Try to avoid daytime naps. Some people do have a rest in the afternoon. If you must rest, try and limit it to 30-45 minutes.
• Avoid alcohol in the evening. It is true that alcohol can make you
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drowsy, but it can also interfere with your sleep as it leaves your body.
• Avoid caffeinated beverages. Sometimes it is best to just avoid them altogether, especially in the afternoon and evening.
• Get some exercise, but not in the evening. Regular exercise is great for your body and can wear you out. However, rigorous exercise in the evening can have a stimulating effect.
• Create a comfortable sleeping environment. The bedroom should be dark, cool (not cold) and free of any odd sounds.
• Clear you mind before bed. Do not engage in activities that activate the mind before bed. Don't plan your vacation in bed. Avoid thought provoking books before bed.
• If you cannot fall asleep within 30 minutes, get out. If you have problems falling asleep, get up and leave the bedroom. Go elsewhere and have a light snack and read a light novel. Do not watch television.
....Some people watch television in their bed or use it to help them fall asleep. This might not be the best idea for all people. TV programs can be very engaging and keep you awake. This can be especially true about the newscasts. |
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