Do you feel like you're the only one trying to quench a yawn in the office?
"Most of the society is indeed deprived of sleep," Dr Linda Schachter, MD, of the Respiratory and Hypnotherapy physician.
"We push ourselves and with our 24-hour lifestyle, we try to cover our sleep on weekends, which does not always work fully. Natural body watches do not like to sleep during the day, [so] shift workers tend to be even more deprived of sleep than others, "said Schachter, based in Sleep Services Australia.
Signs do not have enough sleep
"Although not every morning, if you wake up and you do not feel refreshed, if you keep pushing the snooze button, that's a sign you do not have enough sleep," said Schachter.
"During the day you are not as steep as it usually is. It can be as simple as sitting in front of the computer, you are tired, or you can have a micro-nap, or it is difficult to undertake new tasks.
Truth, concentration and coordination are diminishing. "
Simple ways to sleep better
Relaxing activities at bedtime are key to improving sleep quality, Schachter said. This means they are not turning to another episode in Netflix, putting your smart devices away and not checking your work email.
"Instead of telling your brain that it's time to sleep, that can be having a shower, listening to soft music or reading a book." A Kindle Blue Light does a good alternative reading device on an iPhone or iPad.
"Devices and blue light increase the activity of our brainwaves, it awakens us, increases alertness and delays [the release of melatonin, the ‘sleep hormone’], which delay the onset of sleep.
"Coffee is a stimulant, so it can improve productivity and alertness, but it can affect your sleep." If you are going to drink it, you drink it in the morning and stick to 400 milligrams of caffeine per day, four coffees, but it depends on the type of coffee Instant coffee is weaker It usually takes eight to 10 hours to get out of your system so that you have your last cup of coffee around noon.
Is this particular part of sleep really so important?
"If we are tired, we often do not exercise and tend to make poorer food choices," Schachter said. "People who are tired tend to look for sugar and fat for a quick blow, but they increase the risk of weight.
"There is also an increased risk of professional and motorized fatigue accidents." After 16 hours without sleep, one person will have the corresponding blood alcohol level of 0.05. "
Do you feel enough sleep and still wake up tired?
"It is important to talk to your doctor because you may have some sleep disorder," Schachter said.
"Sleep apnea is very common and is becoming more common as society puts weight. [If] drowning in the evening or your partner notifies you that you stop breathing for more than 10 seconds ", this may be indicative of the situation.
"We all need a certain amount of sleep to wake up revitalized. Everyone usually needs between seven and nine hours, but it can be [slightly] less than or greater than that.
"Most people know how much sleep they need to feel good and have to leave enough time to sleep over it."
- For more information visit Healthshare, a Fairfax joint venture to improve the health of regional Australians. Or you can find a specialist near you using the following health tool.