How to fight against the effects of lack of sleep

How to fight against the effects of lack of sleep

According to research by the U.S. Centers for insomnia, 23 percent of American workers have problems with lack of sleep, which costs the U.S. economy 63.2 billion dollars in lost productivity.
Adults Americans are losing about 11 days a year on insomnia and often go to work too tired to work performed properly.

- We live in a society that is open 24 hours a day. For many of us this does not leave enough time to sleep seven or eight hours every night. It can be particularly dangerous if that is the case with pilots, surgeons and truck drivers - says David Nojmejer, a specialist in sleep disorders clinic in Burlington in Masačutetsu.
within the group at risk of insomnia and sleep deprivation include those with sleep disorders or diseases that affect the quality of sleep, as well as those who work in shifts.

Consequences of insomnia
- are familiar with the short-term effects of lack of sleep - when we are sleepy, irritable, agitated. Long-term consequences can be quite serious, and among them are: obesity, depression, memory loss and serious injury - says Nojmejer.
Persons with sleep deprivation becomes careless, you can focus on what it does, it's time for response is extended, the decision to difficult to make. If the effects are present over an extended period may cause high blood pressure, heart disease or diabetes.

TRICKS
- You can not fight biology. The only remedy for lack of sleep is compensating sleep. But how many of us have days or times when you just do not have the time catching up on sleep.
He recommends several effective tricks.

Eat well and take plenty of fluids
when you are sleep deprived, your body tries to conserve energy, so it can happen that you do not have the strength or desire to eat and drink normally. Avoid fast food and snacks without the calories.

Exercise
Moderate Aerobic exercise can temporarily infuse the needed energy, but do not overdo it with exercise or you'll be even more tired.

Get out into the fresh air and sunshine
staying outdoors in the fresh air and sunshine helps to reset the biological clock. The body stops producing the hormone melatonin when you are exposed to sunlight, and therefore will be less sleepy.

Drink coffee
Approximately 80 percent of adults use coffee as a stimulant. You might need more than one cup of coffee after a sleepless night. On the other hand, experts recommend that you avoid energy drinks.

Try to look better than they feel
they look "zarozano" it and neglect personal hygiene,'ll look and feel worse. So make sure you look as beautiful and trimmer.

Odremajte bit
back a certain energy and freshness by a little nap during the day. Even a 15 to 20 minute afternoon nap can be of great help. In fact, if you nap extend to more than half an hour after that will be even harder to wake up.
- There is no substitute for a good night's sleep. Just a good night's sleep can not dispel all fatigue that you gathered. If a long time you have symptoms of sleep deprivation, or suffer from frequent insomnia, you should see a doctor.