How to Overcome the Chronic Lack of Sleep

Do you sleep enough? In an effort to succeed in everything we sleep less and less, promising her that weekend will sleep. Unfortunately it is impossible to catch up. Thanks to progress, the pace in the last hundred years has increased and the time each of us devoted to sleep, decreased by two hours, compared to the average person a century ago. Depriving himself of sleep, we actually stealing from your life. Experts say you should sleep as much as you can provide us with awakening the feeling of complete renovation and rested. Some of us manage to recover for 6 hours, while others do not reach and 8.

Today somnology described more than 80 sleep disorders. The most insidious of these is sleep apnea - syndrome stop breathing during sleep. Of apnea suffer nearly half of people with cardiovascular disease. Moreover, cessation of breathing during sleep observed by various data, 10-30% of the population of Earth.

To risk factors for sleep apnea include obesity, smoking, high-calorie foods, alcohol, ENT pathologies, insufficient physical activity, hormonal disturbances and improper bite. The most serious forms of this syndrome develop age 35-55 years.

The interruption of breathing during sleep leads to very unpleasant consequences: chronic fatigue, rapid progressive heart disease, hypertension. If a person wins apnea, the risk of heart problems immediately lowered 10 times. Typical signs of suffering from this syndrome are: severe snoring, the desire to nap during the day, morning hypertension, angina and repeat visits to the toilet at night.

Combating daytime sleepiness is very simple - a few sudden movements, walk around the room and desire for a nap is over.

What to do if you're trying insomnia:

For starters try to adjust properly to sleep without resorting to drugs. Never think about the problems during the day or what to do in the morning. Try to "turn off" these thoughts.
If you used the evening to go to bed at the same time do not change the biological clock during the weekend with more than 2-3 hours. Unfortunately, the trap of insomnia fall more and more people. Over the weekend, they dramatically change the time for sleep and wake up 4-5 hours. And then the week desperately trying to move to another time zone. Then again comes the long awaited Friday night and the story repeats.
Remember, do not suffer from insomnia and telom healthy spirit. Physical activity destroys the stress hormones. In addition, practicing sports, especially swimming, reduce muscle tension. But do not indulge in sports entertainment from time to time, 3-4 times a week.
Establishing certain rituals help the development of conditioned reflex to sleep. For example, taking a shower, brush teeth, read 15 minutes and then safely immersed in the world of dreams.
But sometimes it happens that can not do without drugs. Consult your doctor what medication would be best for you.

Some Facts About Sleep

Many famous people are satisfied with a short sleep. Leonardo da Vinci, Johann Wolfgang von Goethe, Sir Winston Churchill slept 4 hours a day. Thomas Edison - 5 hours. The only exception is Albert Einstein, who had needed 12 hours sleep.
In 1964 the 17-year-old Randy Gardner awake for 264 hours and 12 minutes, which is a world record. Then he slept 15 hours in a row. Recently, his record was improved by 42 - year-old Tony Wright, who passed without sleep 11 days and 11 nights, despite the claims of the representatives of Guinness, it will no longer be registered attempts to improve this record, because they would pose a threat to human health .
Siesta - siesta is not only part of the culture of many southern nations, but completely useful habit. A recent study conducted by the Medical School of Athens University and Harvard University, shows that half-hour nap three times a day reduces the risk of death by heart attack by 37%.