Sleep Disorders Center For Sleep Disorders, Lack Of Sleep, Sleep Behavior Disorder, Problem Sleep, Sleep Center, Stages Of Sleep, Sleep Problems

Let's face it ... live in a "go-go" everyone! Our lifestyle is harried, our food is fast and statistics now show it takes a toll on one of the most important parts of our life - our sleep. In 2002, the National Sleep Foundation (NSF) Sleep in America poll revealed that 74 percent of American adults experience a sleep problem a few nights a week or more, 39% receive less than seven hours of sleep each weeknight and over one in three (37%) are so sleepy during the day, which interferes with daily activities. Our hectic lifestyle is to get the best of us. What do you think?

True or False?

1. Five hours of sleep per night is very good.
2. It's OK to skimp on sleep during the workweek as long as you do this weekend.
3. Effects of sleep deprivation are short-term (eg, darkness under the eyes and dull and / or skin stained after a night of bad sleep) and has no effect on long-term health.
4. Drinking caffeine early in the evening does not disturb sleep.
5. Keeping a TV or computer in the room has no effect on sleep.
6. The amount of sleep I had nothing to do with my weight.

If you answered "true" to two or more questions that you might need to make some changes to achieve the sleep coveted "good" night and keep you in optimum health.

Experts suggest that most people need 7 to 9 hours of sleep each night, but this does not apply to everyone. Some people need only 6 hours, while those who are active or have an illness may require more.

So how do you know if enough quality sleep? Those deprived of sleep often forgotten part. Rings and "sleep" look are common, but they can also be unpredictable moods, drowsiness during the day, have difficulty concentrating, weak immune system, poor recovery from an injury and get sick more often. Poll a little too familiar?

In fact, sleep has been found to affect the ability to perform tasks involving memory, learning, logic and reasoning. This may contribute to mistakes or unfulfilled potential at school or work, as well as strained relationships at home. Most worryingly, the lack of sleep amounts have been associated with an increased risk of diabetes, hypertension, weight gain, obesity, heart disease and depression, to name a few.

But what happens if you go to bed early, have every intention to sign 7-9 hours just to stay awake watching the clock ... eyes wide open? Well, there are several simple adjustments you can do to stack the cards for a better night's sleep.

1) Avoid watching TV before bed ... especially in bed - the bed should be reserved for two things ... no sleep and romance ... Desperate Housewives or football! Research shows that those who experienced the most sleep disturbances had televisions in their bedrooms and used TV to fall asleep.

2) Try a different pillow or mattress. It is frightening to think how some of us slept on pillows and mattresses for the same years and years. Your mattress provide the support you like? You will not get back pain? There is enough space for you and your partner sleep? You sleep better, or worse, when you sleep away from home? These are all things to ask
you determine if your mattress could be "sabotage" your good night's sleep. Or, more simply, just replacing your pillow with a new version fresh, high quality can be all it takes.

3) Avoid caffeine late in the day. Did you know that even a small amount of caffeine even 10-12 hours before bedtime can cause problems falling asleep! Try removing the tea, soda and even chocolate and see if sleep improves.

4) Listen to relaxing music. Establish a bedtime routine of relaxation such as listening to music, could be just what you must tell your body it is time for sleep. So dim the lights and throw some slow jazz or purchase a "relaxing sounds" CD to help slow the mind and body for a night's sleep.

5) Try mind-body techniques. After a day full of action, the brain and body need to unwind and detox before sleep can occur (aka you need to relax!) Create a "ritual" for bedtime - take a bath, meditate , doing some easy stretches or yoga. Try to do your "ritual" in the same way, the same place at the same time each night. The repetition will trigger your mind and body, it is time to relax and sleep.

6) Try a natural sleep aid. For many people, while the above tips and suggestions can help is often not enough. if you're one of those people who really have difficulty falling asleep and staying asleep, you can try a natural sleep aid.

While over the counter sleeping pills may help you sleep, they can not be taken long term and have dangerous side effects. A sleep aid that uses natural ingredients is a better approach is sound night's sleep.

Courtesy of fitness expert and author of bestsellers, Jesse Cannone, CFT.
For more articles on health and fitness do not forget to visit his website ... http://www.losethebackpain.com/sleep.html