THE WALKING DEAD - Are you sleep deprived?


THE WALKING DEAD

ARE YOU SLEEP DEPRIVED?

The Dangers of Sleep Deprivation.

Having just one week of insufficient sleep can adversely affect our genes which can lead to how we react to stress, how our body’s immune system responds, inflammation in the body is increased & our overall health is compromised.

Reducing sleep by just 90mins for just one night can reduce daytime alertness by up to 32% (American Sleep Disorders Association)

The aftermath of ONE late night :-

*Decreased Alertness

*Cognitive impairment

*Increased Stress

*Increased Appetite

{{{ Being awake for 18hrs is similar to having a blood alcohol content of 0.05% }}}

{{{ Being awake for 24hrs is similar to having a blood alcohol content of 0.10% }}}

Both are illegal limits for driving in Australia.

Extended Sleep Deprivation can lead to :-

* Higher levels of Anxiety

*High Blood Pressure

*Higher levels of Depression

*Disruption to your body’s own natural time clock

*Impaired Cognition

*Higher risk of stroke

*Higher risk of Hypertension

*Higher risk of Heart disease

* Higher risk of Diabetes

*Higher risk of injuring yourself & getting into accidents

*Unhealthy food & drink cravings

*Obesity

For Adults, the recommended hours needed to sleep is 7-8hrs a day. This can depend on daily physical and mental activities, and existing health problems. But, it is a great place to start. Remember, you know your body and what it needs. The problem is that we just don’t listen to our bodies any more.

People with Insomnia are :-

{{{ 10 times more likely to develop depression }}}

{{{ 17 times more likely to have significant anxiety }}}

SLEEP RECOVERY

*Getting more exercise

*Reducing stress

*Cutting back on Alcohol, nicotine & caffeine (Studies have shown that caffeine taken 6hrs before bedtime has disruptive effects on sleep)

*Avoid eating big meals 2hrs before bedtime

* Stick to a regular sleeping regime

*Avoid naps

*Avoiding stressful activities & strenuous exercise at least two hours before bedtime

*Get into the habit of some relaxation techniques like deep breathing, meditation, yoga & even just simple stretches of the body.

*Your sleeping environment needs to be cool and dark. Almost womb like. Quiet and extremely comfortable to you. Make sure you change your pillows regularly.

*Use essential oils than can induce relaxation and sleep in a diffuser. Also, you can have a hot bath with essential oils as well.

*Bed is for sleep only. Treat it like sacred space. No work, TV or technology.

* Instead of tossing and turning for hours if Insomnia has its grip on you, then put a low watt light on and read for a while. You will get sleepy again. But no TV, technology or computers !

If you try these tips and still can’t seem to fall asleep or stay asleep, there is no shame in seeing a professional. A small dose of a sleeping medication or someone to talk to about what’s going on in your life may be just what you need to get back on track.

Want an individual consultation? Book in with me now.

Sharne Tam ©

Business Development Mentor & Coach / Trainer / Writer / Workshops / Individual & Team Consultant / Aromatherapist / Soulpreneur

0475 391 530

www.sharnetam.com

sharne@sharnetam.com

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