Chronic sleep deprivation can cause serious health risks such as irritability, hallucinations, risky decisions, and brain damage. Not getting enough sleep also increases the risks of obesity, diabetes, high blood pressure, Alzheimer's, and shorter lifespan. Several sleep disorders like sleep apnea can cause sleep deprivation if not treated properly. Adults need a minimum of 7 to 9 hours of quality, restful sleep per night for good health, and insufficient sleep can be as impairing as having a blood alcohol level of 0.05%.

1. If you are not able to “turn-off” your brain at
night, you may be at risk for more than yawns and
puffy eyelids.
Little ZZZ s, Lots of Risks
Besides effecting your mood, immune system,
metabolism, cardiovascular health, memory and
concentration; Chronic sleep deprivation can cause
irritability, hallucinations, slurred speech, food
bingeing, risky decisions and brain damage.
Not sleeping for 16 hours is equivalent to blood alcohol level of 0.05%. Falling asleep while driving
causes 20% of all car accidents, resulting in more than 1,500 deaths yearly.
Long-term insufficient sleep puts you at higher risk for obesity, diabetes, high blood pressure,
Alzheimer’s and a shortened life-span. You are 27% more likely to gain weight with 6 hours of sleep,
73% more likely with 5 hours.
Sleep-Related Disorders
Hypersomnia, Kleine-Levin Syndrome, Insomnia,
Narcolepsy, and periodic limb movement disorder are
sleeping disorders that require medical treatment. The
most common of these is sleep apnea, in which the
sufferer stops breathing for ten to thirty seconds up to
400 times a night, losing an average of one hour of sleep
each night. Approximately 6% of Americans suffer from
sleep apnea, 50% of these people snore heavily.
Quality vs. Quantity
Adults require a minimum of 7 to 9 hours of quality,
restful sleep nightly. To know how much sleep is
enough, begin by assessing your own individual needs
and habits. See how you respond to different amounts of
sleep. Pay careful attention to your mood, energy and
health after a poor night's sleep versus a good one. Like
good diet and exercise, sleep is a critical component to
overall health.
Sleep
Awareness
lifestart.net | 312.627.1300 Be Healthy. Be Proud. Be Fit.
LifeStart’s Call to Action
Did you know, sleeping more and exercising smarter
(not longer) can help you achieve your fitness goals?
Try coupling a morning exercise burst (even 5 mins)
with outdoor exposure, to relieve stress, improve mood
and reinforce your body’s sleep-wake cycle, making
you more tired at bedtime. Vigorous exercise in the late
afternoon or early evening causes a decrease in body
temperature at bed time, helping ease you into sleep.
WELLNESSAWARENESS
April 2015
Make a List. If tomorrow’s to-dos tend to
race around your brain, jot them down.
This strategy ensures that you won’t forget
about anything the next day, which may
help you stop worrying. Another option:
record any anxieties and frustrations in a
nightly journal- close the cover and leave
them on the page for the night.
Take Five Breaths. Place a hand on your
lower belly and feel it rise and fall as you
breathe in for a count of three, and then
breathe out for another count of three.
Repeat this cycle five times.
Tune into Your Senses. Think about how
the sheets feel against your skin, what
sounds you hear out your window, and
how the air smells.
Tense Your Toes. Lie on your back and
close your eyes. Focus on how your toes
feel. Now, tense and pull all ten toes up
toward your face and hold them there for a
count of ten. Then release them and count
to ten. Repeat this exercise ten times.
,
Try some of these sleep rituals to
help you shut down and drift off…