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Too
little sleep may cause a number of problems, including memory loss, a
feeling of depression, weakening of the immune system, pain and even
sickness.
File Photo
The amount of sleep a person needs depends on many factors,
including age. In general, adults need to sleep for about seven to nine
hours every night, according to wedmd.com.
However, experts say that if you feel drowsy during the day, even during boring activities, you haven’t had enough sleep.
Sleep Debt:
The amount of sleep a person needs also increases if they have been
deprived of sleep in previous days. Getting too little sleep creates a
“sleep debt”, which is much like being overdrawn at a bank. Eventually,
your body will demand that the debt be repaid.
Consequences of Too Little Sleep:
Too little sleep may cause a number of problems, including memory
loss, a feeling of depression, weakening of the immune system, pain and
even sickness.
Many studies make it clear that sleep deprivation is dangerous.
Sleep-deprived people who are tested by using a driving simulator or by
performing a hand-eye coordination task perform as badly as or worse
than those who are intoxicated.
Sleep deprivation also magnifies the effect of alcohol on the body,
so a fatigued person who drinks will become much more impaired than
someone who is well rested.
In fact, you should be very careful about driving, if you don’t get enough sleep.
The National Sleep Foundation, a US nonprofit organisation that
promotes public understanding of sleep and sleep disorders, says you are
probably too drowsy to drive safely if you have trouble keeping your
eyes focused, can’t stop yawning, can’t remember driving the last few
miles, have trouble holding your head up, and keep drifting in and out
of lanes.
However, if you are the type that has difficulties sleeping at
night, there are some things you can do to improve your chances of
getting a good night’s rest.
Think positive
Ridding your mind of negative thoughts calms you down and makes you more likely to fall asleep.
Pick one thing to focus on
Focusing on something specific could be just what you need to get sleepy.
Pretend to be tired
Concentrate on the kinds of things you would feel if you were
tired, like drooping eyes, the room darkening, or the sensation of
sinking into your bed. Before you know it, you just might experience
them!
Adjust your temperature
Even if you can’t completely control the heating and cooling system
in your home, you can control your body. Put the fan closer to your
face when you are too hot or bundle up when you are too cold.
Read, or watch a movie
Try reading, but not on your laptop or phone, but with a paper
book. Dim the lights in your room (or use a lamp) so you can see
comfortably. You can also watch a good movie.
Listen to music
Don’t go for a loud, blasting dancehall beat. Some simple,
acoustic, minimal percussion music might be perfect for getting your
eyes to droop.
Stretch
Yes, you can try this sleep hack without getting out of bed. Put
your legs up against the wall to calm your central nervous system. You
can also do some light leg and arm movements and exercises on your back
to release any excess tension.
Relax from head to toe
Concentrate on each muscle, starting from your toes.
Make a journal
If your mind is racing, grab a notebook and jot down every thought
you have. Just get everything out until you are out of ideas and start
to tire.
Drink something hot
Making yourself a glass of hot milk with honey or decaffeinated tea could warm your body up for rest.
Stick your feet out
Research says that keeping your toes cool makes you more likely to fall asleep.
Cover your eyes
Even if your room is dark, grab a cloth and cover your eyes so that all you can see is sleep!
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