Read e-book online 67 Ways to Good Sleep: A People's Medical Society Book PDF

By Charles B. Inlander

Providing confirmed and confirmed how you can get to sleep and remain asleep for the evening, a consultant in keeping with studies of globally clinical literature and interviews with specialists solutions the foremost questions and provides recommendations to accommodate sleeplessness. Simultaneous.

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Read or Download 67 Ways to Good Sleep: A People's Medical Society Book PDF

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Extra info for 67 Ways to Good Sleep: A People's Medical Society Book

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How Much Sleep Do You Need? As with hair color and height, the amount of sleep a person needs differs by individual physiology, by age, and, at times, even by gender. Adult sleep needs range from 5 to 10 hours a night, with the average adult needing between 7 and 8 hours. Statistics show that only 1 person in 1,000 can get by on fewer than 4 1/2 hours of sleep. A look at sleep needs by age-group versus what each group is actually getting, according to the National Commission survey released in 1993, shows: babies need and receive 18 hours per day; young to preteenage children need and generally receive 10 to 12 hours (8 after they stop napping); teens need up to 10 hours and average 6; adults need an average of 7 to 9 hours and get fewer than 7; Page 7 the elderly need about 8 hours and get 5 to 7 (some a bit more with naps).

A regular bedtime and rising time can help you stabilize your internal clocks. Select a bedtime that's good and natural for you. A clue that you're getting to bed at a good hour is a lack of daytime sleepiness. Don't change your bedtime and rising time on weekends. Reprogramming your sleep rhythms for two days doesn't do much to help you erase sleep debt, and it throws your sleep-wake cycles off in time for a good case of Sunday night insomnia. 7 Avoid Physical and Mental Stimulation Just Before Sleep.

A recent study, at the University of California at San Diego, found that some immune-system activities decrease as much as 30 percent after nights when people miss three or more hours of sleep. "Sleeping on it" isn't an empty expression. Sleeping allows the brain to consolidate the days learning into the memory. Thus, what is new and confusing today may be better understood tomorrow, after a good night's sleep. Page 2 Most people with sleep problems do not seek professional help, and most physicians cannot spot a sleep problem without being prompted.

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