Sound Sleep Guide

Posts Tagged ‘sleep patterns’

This article is going to explore the effects of caffeine on sleep deprivation.  Caffeine is a known stimulant and energizes the body.  It is contained in coffee, tea, sodas, chocolate and a host of other products.

Children should not be recommended to take sugar product or caffeine before bedtime.As for adults , caffeine can have the effect of relaxation in some while in others it can cause stimulation.

For children and those adults who caffeine has a bad effect on – they should avoid using it before bedtime.  In those adults who are not effected by caffeine, a cup of hot tea would probably be best before bedtime.

In most people, caffeine can lead to sleep deprivation.  People who work the night shifts may drink coffee all night to stay awake, and they become unable to sleep after going home in the morning.  If this keeps happening day after day, it can begin to mess up your sleep cycle or pattern.    An irregular sleep pattern means that you miss the stage of sleep  known as rapid eye movement (REM) sleep and therefore the brain, muscles and circulatory systems repair any damage on them which might have happened during your wake period.

Shift work can be very hard on people.  I worked the night shift for the police department for 3 years, twenty years ago, and I now have some health problems that can be traced back to working nights for so long.  This illustrates how important good sleep habits are and how you should instill healthy sleeping habits in your children from the very beginning.

A few of these symptoms of poor sleep habits, can be aching muscles, clinical depression, decreased mental activity and concentration. Furthermore lack of sleep can cause symptoms of
depersonalization/derealization, weakened immune system, hallucinations (visual and auditory), hypertension, psychosis-like symptoms, slowed reaction time, slurred and/or nonsensical speech, symptoms similar to:  Attention-deficit Hyperactivity Disorder and alcoholic intoxication.  It is also thought to be the cause of a health problem that has just begun to be studied, call fibromylegia which is a problem where the person feels as if they would if they had the flu – aching all over.

A well used and healthy body has very little trouble sleeping. But if you’ve followed all the tips for getting enough sleep — sleeping on a regular schedule, avoiding caffeine and daytime naps, exercising regularly, and managing stress. You may be thinking about over-the-counter (OTC)  sleep aids or other sleep supplements. OTC sleep aids are effective for an occasional sleepless night.  Please consult with your doctor before starting any sleep medication OTC or prescribed

Sleep medicine is a recognized medical subspecialty. Doctors specialising in sleep medicines help people who are unable to sleep well. Sleep doctors are able to detect and treat both common and rare sleep disorders. Some common sleep disorders are insomnia, jet lag, sleepwalking, snoring and obstructive sleep apnea.
Most doctors will tell you that too much caffeine in the evening or in the case of shift work, in the morning – will eventually disturb your healthy sleep  patterns.  Take it from one who knows, sometimes night work is just not worth it, because of the health toll it can take on your over all health – even years later.

If you discover that you cannot work for the number of hours you used to, or if the cost of shift working is finally starting to wear on your health, you could be experiencing shift work sleep disorder or SWSD. This condition might mean that you are increasingly sleepy through the daytime but unable to sleep while struggling to keep yourself from falling asleep on the job when working the night shift. Here are several things that you can do in order to treat the symptoms.

The most obvious remedy is to try to modify your work schedule to hours that are more sociable. By working at night, you are confusing your body’s internal clock, called the circadian rhythm, which regulates itself with the rising and setting of the sun to know when it is time to wake and sleep respectively. Shift work pushes your body into an abnormal state of working when it should be asleep and sleeping when it would ordinarily be awake. This is the reason that you feel sleepy during the night and then are unable to drop off during the day although you are very tired. Consequently, if feasible, it is in your best interests to have a chat with your work supervisor to see if shift changes can be made.

Here are some sleep strategies for shift workers that you may like to try. If you are unable to alter your working schedule, there are several other actions you can take to minimize the effects on your body.  When you are working, avoid drinking the likes of tea, coffee and other caffeinated beverages to keep yourself awake. Although the caffeine can act as a stimulant to some folks, the effects are short lived and you will in all likelihood feel even more tired and groggy after the original buzz has worn off. Caffeine in addition dries out the respiratory tracts, which could contribute to sleep apnea syndrome and snoring when you eventually try getting some shut eye. As an substitute, try to drink natural fruit crushes or even plain water.  In addition, ask your physician about any natural supplements you could take while working to keep yourself alert.

Other symptoms connected with shift work sleep disorder include insomnia or excessive daytime sleepiness. The last mentioned is closely connected with a chronic neurological disorder called Narcolepsy where a sufferer may find themselves doing things that they are unable to remember afterwards or experiencing dramatic dreams while not actually sleeping. Additional consequences of SWSD are fatigue, reduced ability to concentrate or focus, irritability and feelings of tenseness and depression.

Maintaining a record of your work schedules and sleep patterns is normally sufficient information for your physician to make a proper diagnosis. However, for ongoing sleep issues or if an underlying sleep disorder is suspected, you might be required to keep a sleep diary in which you keep a record of your sleeping habits. You should also endeavor to maintain a regular sleep schedule, even on your days off or at weekends. If you believe they may be helpful, ask your doctor about medications like Ritalin or Melotonin. It is crucial that you do not try and self diagnose your problem as it might be something more than a shift work sleep disorder.