"According to a study from the Walter Reed Army Institute of Research, sleep deprivation reduces our emotional intelligence, self-regard, assertiveness, sense of independence, empathy toward others, the quality of our interpersonal relationships, positive thinking, and impulse control. In fact, the only thing the study found that gets better with sleep deprivation is “magical thinking” and reliance on superstition. So if you’re interested in fortune-telling, go ahead and burn the midnight oil.” ― Arianna Huffington, "Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder"
SLEEP FACTS:
Sleep deprivation was not a common malady before electric lights. People fell asleep with the natural cycles of sunset and sunrise resulting in longer periods of sleep.
An excellent sign that you are NOT sleep deprived is when you’re tired enough to fall into deep sleep and wake-up feeling alert and refreshed.
Research revealed that 17 continuous hours without sleep decreased performance and increased blood alcohol levels to that of a drunk driver.
Sleep deprivation attributes to 1 out every 6 fatal car accidents.
Anything less than five minutes to fall asleep at night can mean you’re sleep deprived. Research suggests the ideal period of time to fall asleep is between 10 and 15 minutes.
Studies show travel to different time zones and daylight savings time alter your sleep cycle. A loss of an hour can result in sleep deprivation and can throw you into a tailspin of sleepless nights.
Disastrous events like the Valdez oil spill and Chernobyl have been attributed to human errors associated with sleep deprivation.
Sleep deprivation can result in depression, especially in women. Try a relaxing bath before sleep to support healthy mood and restful sleep.
Research suggests that developing adolescents require as much as 10 hours of sleep each night to support healthy cognitive development and decision making. As a parent encourage and set an example for the importance of sleep with a regular bedtime that allows for ample restful sleep.
Regular use of caffeine can result in sleep deprivation. Research shows drinking caffeinated drinks before 2pm is less likely to cause disrupted sleep patterns.
Research shows that watching or listening to stimulating influences 30 minutes to 2 hours before sleep can disrupt your sleep cycle. While watching or listening to calming and relaxing music supports deep and restful sleep. Take time to unplug and relax before bedtime.
A completely blackened room supports deep sleep. Research has shown that light “switches off” your natural sleep chemicals. Even a tiny amount of light from a night light can disrupt your sleep. Wear a sleep mask to eliminate stray rays of light from disturbing your sleep.
Your body temperature and your brain’s sleep-wake cycle are closely linked. This is why if your body’s ability to regulate temperature is off you may experience sleep disruption. Sleep in a cool room with lighter covering if you tend to wake up “hot” during the night.
Research has shown aromatherapy just before sleep helps promote deep and restful sleep. It is well known that deep breathing triggers your relaxation response and the chemical properties of certain essential oils have a calming and relaxing effect.
Essential Oils to Promote Sleep
SPIKENARD (Nardostachys jatamansi) - A tranquilizer and relative of the Valerian family Spikenard has the most powerful sedative action in aromatherapy and often recommended for easing anxiety and stress.
Spikenard More Info: http://www.kgstiles.com/moreinfospikenard/
RED MANDARIN (Citrus deliciosa) - Sweet and faintly floral like orange blossoms Red Mandarin is used extensively in medical centers throughout the US and by pediatric nurses. It gently soothes and is safe for mother's and young children.
Red Mandarin More Info: http://www.kgstiles.com/moreinfomandarin_red/
LAVENDER (Lavandula angustifolia) - A universal healer, research has proven its effectiveness to relieve stress and promote calm.
Lavender More Info: http://www.kgstiles.com/moreinfolavender/
You have my permission to publish this article in its entirety if you include this complete copyright notice with it: © KG Stiles 2014 http://www.kgstiles.com
