Risky Consequences From Sleeplessness

According to the National Sleep Foundation, an estimated $35 billion is lost yearly in productivity, sick leave, medical expenses, and property and environmental damage because of sleep deprivation and untreated sleep disorders. It's more than a simple matter of dragging yourself through the day. On-the-job dozing can dearly cost the sleep-deprived worker and those around him. For example, the environmentally disastrous 1989 Exxon Valdez oil spill in Alaska reportedly involved the sleepiness of the tanker's third-mate. The problem also hits much closer to home. Driver fatigue has been identified as the greatest accident risk factor affecting motor carriers. Furthermore, the National Highway Traffic Safety Administration estimates that more than 100,000 crashes per year are caused by drivers nodding off behind the wheel and that thousands die as the result of such accidents. The National Sleep Foundation's poll even found that 23% of those questioned had dozed off while driving some time in the past year. It would seem that people know not to drive drunk but not to refrain from driving tired. Rolled-down windows, the car's blaring stereo, and a strong cup of Joe is not going to restore all the alertness necessary for safe driving. If your eyes are closing on you, the only surefire way to save your life as well as others is to pull over to the side of the road and give in to sleep. In addition to productivity and safety consequences, research shows that people who are chronically sleep deprived may also be more likely to suffer from:      * Depression     * Cardiovascular disease (eg, coronary heart disease, stroke, heart attack, hypertension)     * Decreased enjoyment in life     * Poor work performance, leading to increased absenteeism and decreased number of promotions Steps to improve your sleep; Your sleeping area <div> <div> Your sleeping area and what you do during the day can affect how well you sleep. Too much noise, light, or activity in your bedroom can make sleeping harder. Creating a quiet, comfortable sleeping area can help. Here are some things you can do to sleep better. <ul> <li>Use your bedroom only for sleeping and sex.</li> <li>Move the TV and radio out of your bedroom.</li> <li>Keep your bedroom quiet, dark, and cool. Use curtains or blinds to block out light. Consider usingsoothing music or a "white noise" machine to block out noise.</li> </ul> Your evening and bedtime routine Having an evening routine and a set bedtime will help your body get used to a sleeping schedule. You may want to ask others in your household to help you with your routine. <ul> <li>Don't do stressful or energizing activities in the evening.</li> <li>Create a relaxing bedtime routine. You might want to take a warm shower or bath, listen to soothing music, or drink a cup of noncaffeinated tea.</li> <li>Go to bed at the same time every night. And get up at the same time every morning, even if you feel tired.</li> <li>Use a sleep mask and earplugs, if light and noise bother you.</li> </ul> If you can't sleep <ul> <li>Imagine yourself in a peaceful, pleasant scene. Focus on the details and feelings of being in a place that is relaxing.</li> <li>Get up and do a quiet or boring activity until you feel sleepy.</li> <li>Don't drink any liquids after 6 p.m. if you wake up often because you have to go to the bathroom.</li> </ul> Your activities during the day Your habits and activities can affect how well you sleep. Here are some tips. <ul> <li>Exercise during the day. Don't exercise after 5 p.m. because it may be harder to fall asleep.</li> <li>Get outside during daylight hours. Spending time in sunlight helps to reset your body’s sleep and wake cycles.</li> <li>Don't drink or eat anything that has caffeine in it, such as coffee, tea, cola, and chocolate.</li> <li>Don't drink alcohol before bedtime. Alcohol can cause you to wake up more often during the night.</li> <li>Don't smoke or use tobacco, especially in the evening. Nicotine can keep you awake.</li> <li>Don't take naps during the day, especially close to bedtime.</li> <li>Don't take medicine that may keep you awake, or make you feel hyper or energized, right before bed. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.</li> </ul> Happy Snoozing Everyone!! </div> </div> 2009-02-27T00:18:21Z

-10.9443

168 3337

true

19630

risky-consequences-from-sleeplessness

2009-03-03T17:32:04Z

Americans are averaging only about seven hours of sleep a night. One in three gets only six hours a night. Are you one of them?

Risky Consequences From Sleeplessness

2009-03-06T00:05:57Z