AASM: Resolve To Get More Sleep In 2008

As we approach the new year, we also approach the new season years resolutions. But even the firmest resolutions made at the beginning of the new year, are difficult to maintain. As the year progresses, you may not have the physical energy and mental strength to your commitment for the long haul. One reason is that you may not always have the amount of sleep you need to feel your best. Making sleep your top priority in 2008 will contribute to achieving all the other goals - you have more energy, more and more feel happy and optimistic.

Ron Kramer, MD, of the Colorado Neurological Institute's Sleep Disorders Center in Englewood, Colo., admits that everything we have done, and perhaps even kept two of the most common resolutions: perception and more weight to lose. But, says Dr. Kramer, before you make these resolutions, perhaps an easier - and probably more pleasant - the solution is all that is needed to secure a three-for-one solution: The solution is to have enough sleep for the optimization of your own health.

"There is growing medical literature shows that many of us in the heutigen'24 / 7 'society is not the fundamental sleep do we need every day," says Dr. Kramer . "At the same time, there is increasing evidence from human sleep researchers, that a chronic lack of a few more hours of sleep per night can lead to serious health consequences. These consequences are an increased risk for accidents, fatigue, you are prone to depressive symptoms, or not enough energy to exercise and even chemical changes suggest that your brain to eat more and more to eat, salty and sugary foods. "

In an effort to help people realize that they do not have enough sleep in the night, the American Academy of Sleep Medicine (AASM) outlines seven signs that a May need more sleep:

1 You depend on an alarm clock.

If you have enough sleep, then you should be able to wake up on time without an alarm clock. When the snooze button a couple of times before getting up is a clear sign of sleep loss.

2 You're drowsy driving.

asleep at the wheel is a sign that you are too tired. It is also dangerous. Drowsy driving is a common cause of fatal auto accidents.

3 You at the coffee pot.

A cup of coffee to start the day is not a big deal. But you should not have to drink coffee all day long to stay awake.

4 You're making mistakes.

It is difficult to focus when you are tired. They are easily distracted, and you are less likely to detect and correct errors.

5th You are forgetful.

Sleep loss may explain why you have a hard time to remember things. Otherwise, not getting enough sleep hampers your short-term memory.

6th Struggling with depression.

As tired can have a negative effect on your mood. It's more likely to feel depressed, anxious and frustrated.

7th You are sick.

Without sleep, your immune system is not at full strength. It is harder for your body in the fight against the disease.

The good news, notes Dr. Kramer is that the majority of these changes are reversible with the implementation of good sleep practices.

"Resolve to sleep and again this year, you can find that the energy in movement and self-control for the healthy diet can be more easily follow," adds Dr. Kramer.

On average, most adults need between seven and eight hours of sleep per night to feel alert and well rested. Adolescents should be about nine hours of sleep per night, in the school-children aged between 10-11 hours in the night and children in the school, between 11-13 hours in the night.

The AASM offers the following tips on how to get a good sleep:

- Follow a consistent bedtime routine.

- Establishing a relaxed setting before bedtime.

- Get a full night sleep every night.

- You do not go to bed hungry, but do not eat a large meal before bedtime either.

- Avoid alcohol, food or drinks, which contain caffeine, and any medicine, a stimulant before bedtime.

- Avoid any rigorous exercise within six hours after your bedtime.

- Make your bedroom quiet, dark and a little cool.

- Get up at the same time every morning.

SleepEducation.com, a Web site created by the AASM, offers information on various sleep disorders, the forms of treatment available, recent news on the subject of sleep, sleep disorders studies, which were conducted, and a List of sleep.

AASM membership is a professional organization, working for the advancement of sleep medicine and sleep research.