Sleep time for many is natural, regular, easily achieved and a time to look forward to after a busy day. After a good sleep one can expect to wake refreshed and energized.
Unfortunately, an increasing number of people have great difficulty falling asleep or staying asleep. Sleeplessness is also known as insomnia. Insomniacs often feel lethargic and generally unwell due to lack of sufficient sleep.
Others sleep regularly for nine hours and longer, sometimes due to lifestyle influences or lack of motivation. Sleeping for too long regularly can also leave one feeling lethargic, unmotivated and generally unwell.
A recent study by researchers from Warwick Medical School and the University of Naples in Italy looked at the link between too much or too little sleep and increased risk of strokes and heart attacks. The study was published in the European Heart Journal.
This study found that, compared with seven to eight hours of sleep a night, shorter and longer sleep was associated with increased risk of fatal or non-fatal coronary heart disease or stroke.
However, it should be noted the research had some important limitations such as medical, lifestyle and psychological influences on sleep and cardiovascular health of the participants. It cannot be assumed poor sleep caused cardiovascular problems as it was unclear whether or not the participants had problems at the start of the studies.
The researchers admitted the reasons behind any associations between sleep and cardiovascular disease are not fully understood. Until further research clarifies these associations we must do what we can to improve our sleep problems.
How to Improve Sleep Patterns if You Cannot Get Enough Sleep
There are many self-help methods and over the counter and prescription medicines to help with sleep problems. Talk to your pharmacist or family doctor for advice and to rule out any underlying medical problems.
Other things to try include:
- Listen to relaxing music. You can now buy pillows with built-in speakers to attach to your mp3 or radio. These avoid the need for uncomfortable earphones.
- Have a nice warm bath before bedtime with a few drops of lavender oil in.
- Close your eyes and think of a favourite place like the seaside. Hold the thought and don’t let other worries or concerns in.
- Make a small herbal pillow to slip under your normal pillow. Chamomile, hops and lavender are among those that relax the senses.
How to Improve Sleep Patterns if You are Getting Too Much Sleep
Again, it is important to speak to you pharmacist or family doctor for advice and to rule out any underlying medical condition.
Some of the most common reasons for sleeping for too many hours are:
- Overindulgence in alcohol, excessive nightclubbing, drugs and junk food
- Lack of motivation such as after job loss or inability to find work
- Lack of motivation after bereavement, divorce or long term stressful situations
Set your alarm clock and resolve to get up after around seven hours sleep. Get into a regular habit of getting out of bed at this time.
Take up a new hobby giving yourself a reason to get up, something to look forward to.
Consider counselling for deep seated problems regarding lack of motivation
Whether you feel you are sleeping too little or too much, if the problem has been going on for a long time, it is vital you have a medical check-up for advice and to see how you might be helped back to a healthier sleep pattern.
Source:
National Health Services, UK. "10 Tips to Beat Insomnia" (accessed February 14, 2011).
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Daphne Green - Daphne Green is a freelance writer of articles and short stories. Among her interests are horse riding, health and fitness, travel and ...
