Compensate for Lost Sleep
Edited by Richelle, Eng, Rebecca M., Maria Quinney and 2 others
There's no replacement for complete 7-8 hour of sleep. The only way to reverse the feel of sleepiness to simply get more sleep. When you are at sleep you let your body and mind relax after the long day of fun and work. You are also repairing,restoring and cleaning up your body system. New things you learned are being processed, memory are being restored and the immune system are producing new cells to protect you from common diseases. When you didn't get the enough sleep you disturb the whole cycle. We exert effort just to get this standard sleep requirements but there are times that you are being push to sleep late and wake up early such as work shift,overtime,gimmicks other emergency cases and sleeping disorders. Exposing us on fatigue and drowsiness. But there are ways you can minimize the lethargic and groggy feeling cause by inadequate sleep. Below are the tips you can do to help you stay alert and a live even you lost your usual sleep pattern.
SLEEPS LOSS HAPPENS WHEN:
- 1You work too many hours in a row.
- 2Waking too many hours in a row.
- 3Experiencing interrupted sleep.
- 4Internal Body clock also known as Circadian Rhythm that is located in our brain, a biological clock that process the pattern of time and how we should react on different biological activities in our body such as body temperature, brain wave, hormone production, cell regeneration and including the interpretation of day length. In connection with the sleeping pattern the body clocks set the body to sleep in the night and stay wake in the day.Going Against your body clocks.
- 5Sleep disorders.
COMMON SLEEP DISORDERS
- 1When you have insomnia you have problem sleeping or staying asleep. In this situation you still feel tired in spite of having enough sleep. TYPE OF INSOMNIAINSOMNIA.
- ACUTE INSOMNIA. The condition where your sleep disorder don't usually last a week and goes away even without treatment.
- CHRONIC INSOMNIA. Last for long term and requires medication.
- 2Where there is a sign of loud and frequent snoring, sudden choke while you sleep, head aches, experience constant urge to urinate, pause breathing while sleeping, waking up with dried mouth and sore throat.SLEEP APNEA.
- 3You have Narcolepsy when you experience sudden sleep attack. People with Narcolepsy although they keep a complete sleep at night they still feel tired. After talking a few nap their sleepiness returns.NARCOLEPSY.
- 4These are commonly to children. People with Parasomnias talk while sleeping, bed wetting, sudden groaning, sleep walking and other unwanted events or reactions during asleep.PARASOMNIAS.
- 5Light snoring may not affect your sleep but heavy snoring may associate with Sleep Apnea.SNORING.
- 6If you feel itching and burning while lying down and during sleep. You can cease the pain by waking up and walking but can return after you return to bedRESTLESS LEG SYNDROME.
Note
- Sleep disorders are can be treated. Inform your doctor if you are having trouble sleeping or staying as sleep or staying awake.
Effect of Lack of Sleep
- 1Be ware of the sign of fatigues below:Fatigue (Tiredness).
- You are rubbing your eye lids
- You Find your head dropping
- Repeatedly Yawning
- Heavy eye lids
- Some believe they are not fatigue because they aren't experiencing the above symptoms but a poor performance maybe a sign of fatigue
WAYS TO COMPENSATE FOR LOST OF SLEEP
- 1TAKE AT LEAST 20-90 MINUTES NAP.A Nap of 26 minutes will boost your performance says Sara Mednick, PhD a research scientist at the University of California, San Diego. Studies shows that the most effective time to Nap is between 1:00 to 4:00 Pm. It will reduce your debt sleep, boost you in on-the-job performance without affecting your night sleep pattern. If your catching up of lost sleep it's better to nap during Saturday and Sundays. But if you are on work, instead of using your 20 minute break coffee break run out for a brief nap.
- 2"Sunlight activates the brain," says Dr. Frisca L. Yan-Go, medical director of the UCLA Sleep Disorders Center. The moment your eyes open, the light that shoots down in the optic nerve on to your brain's stimulate the production of hormones that regulates everything in our body from how we think to how we feel.Once you wake up get outdoors..If you're late to bed manage to get up in bed past your usual wake up time then get out in to the sun
- 3Avoid the lazy weekend sleep-ins.If you notice Most of us experience the slump feeling every Monday. According to Professor Leon Lack from Adelaide's Flinder University that sleeping extra two hours on weekends delays your body clock by 45 minutes. This is the reason why we can't get sleep that easy on Sunday making us more tire on Monday Morning. If you want to ditch your Monday morning blues avoid the weekend "recovery". Get the same hours of sleep as your weekday. Its better to take nap than to get up in bed late.
- 4Always set sleep limits and wake up at the same time everyday.It can help stay your body clock synchronized.
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IF YOU HAVE TO WORK AT NIGHT HERE'S WHAT YOU CAN DO
- 1LIVE CLOSE TO YOUR JOB.Having your job nearby make you save time for long commute. You can then take rest immediately after your shifts. Walk from your office place down to your residence if possible. For women, walking six block from your usual pace during the day improve sleep according to the studies conducted in University in Arizona. Just be sure to finish your walk two hours before you go to bed any excess hours has an energizing effect that would keep you wake up.
- 2DON'T DRIVE.Majority of Shift workers experience drowsiness. The likely hood of contributing to a driving accident was very prone. According to study of AAA foundation of traffic safety 16.5% of fatal car accident are cause by drowsy and fatigue incidents. So take the public transportation instead or arrange someone to pick you up.
- 3FORGET THE QUICK FIX.If you are having trouble sleeping because of your sudden shifts consult your doctor if you wish to take sleeping pills. They know what the best for you. Avoid certain herbs that with a promise of giving you effect same as those sleeping pills. For example the review of 37 sleeping studies on The Herb Valerian revealed that they have no effects at all. Always ask your doctor's opinion.
- 4Give your self a time to adjust.Warn your body if you foresee major schedule shifts. If you already know that you will have an overtime work that would took you late or night outs that would last until morning, start altering your sleep pattern three days before the event.
- 5These would signal your brain that it's already time to sleep.Use dark drapes on your room..Pick heavy light blocking fabric
- 6Have a quite place for you after your work.This can be achieved by simply closing your Windows, turning off you cellphones and other gadgets, having earplug while you are asleep so you can mute outside noise. Use noise cancelling devices such as fan.
- 7Work clockwise on rotating shifts.The American Academy of Sleep Medicine suggest that you take schedules on succeeding shifts so the new one starts later than the last one. Example, if you finished the 2pm to 10pm schedule try to ask your manager to have the next schedule 10pm to 6am.
- 8If you want to sleep in the day after your night shift don't avoid exposure to sun.Wear eye glasses if you need to go outside.
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TIPS
- Make action to increase your quality and quantity of sleep by sleeping at night as much as possible. Your body need 7-8 hours of regularly.
- Listening to the radio in high volume and chewing gum is some common myths that it not good practice. It won't reverse your sleepiness.
Questions and Answers
Can rest compensate for lack of sleep?
I don't have the opportunity to have a nap when I don't get a full night's sleep but I was wondering if a bit of a rest helps substitute for the lost sleeping hours.. I have tried: Nothing. Just trying to catch a cat nap when I can and drinking lots of coffee to stay awake.. I think it was caused by: I drink coffee to stay awake and then it keeps me up at night and then I fall asleep late. It's a vicious cycle that requires me to have even more coffee, which of course contributes to the problem later.
Try starting with reducing the amount of consumed coffee. Drink it only in the morning or more than six hours before sleep. According to this study (click the link) on caffeine effects, "400 mg of caffeine taken 0, 3, or even 6 hours prior to bedtime significantly disrupts sleep. Even at 6 hours, caffeine reduced sleep by more than 1 hour."
Reduce the amount gradually to one level teaspoon of coffee every other day. Caffeine withdrawal syndromes include inability to do anything because of the feeling of lack of energy. The same amount of coffee is also more effective when it is consumed more rarely. This is why you may choose to keep it in your diet. Substitute coffee with green tea during the days without coffee.
Then, to stay awake, start doing physical exercise. Every other day is enough (during the days when you drink coffee, for example). Power naps (for no more than 30 minutes and at any spot, for example, on a bus) will help you regain strength before working out, swimming, or performing other physical activities. If you can keep your room colder, try to do so. However, if you feel that you have a heartache or your eyes get tired fast, then you will need both to add hours to your sleeping schedule and to visit a doctor immediately.
Does rest compensate sleep. Like just sitting idle for 15 minutes?
Does rest compensate sleep. Like just sitting idle for 15 minutes?. I have tried: Tried have coffee. I think it was caused by: Lack of proper sleep at night
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