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vitality resides in the healing power of sleep an amazing life sustaining system that can make immediate and dramatic changes to your well being sleep is when the body enters deepening metabolic states for your night repair system allowing your body to re align everything from your basic body chemistry through to your thoughts and emotions research reveals that sleep performs three vital functions to sustain life and vitality 1 sleep rejuvenates your body chemistry for renewed energy 2 sleep recharges your immune system and heals damage done to your body 3 sleep helps process sort and store everything your learnt felt or experienced during the day good health is balanced equally across the mind mental emotional the body structural and neuromuscular and energy production biochemical a balancing act performed nightly by sleep stages of sleep sleep is divided into four stages of non rem sleep and rem sleep rapid eye movement dreaming occurs in both stages but mostly during the rem sleep phase each cycle of non rem sleep and rem sleep is repeated every 90 minutes which is classed as one cycle five to six cycles per night is the ideal amount of sleep required for people aged 15 years and older which can be achieved over an 8 hour duration children have an even greater sleep requirement than adults as sleep stimulates growth proper brain development memory alertness and strengthens their immune system children who get enough sleep are more likely to function better and are less prone to behavioural problems moodiness hyperactivity and nightmares the following chart guidelines the recommended hours of sleep which includes naps for children from birth and up to the age of 15 years child age and the hours of sleep needed 0 2 months 10 5 18 hours 2 12 months 14 15 hours 1 3 years 12 14 hours 3 5 years 11 12 hours 5 12 years 10 11 hours 12 15 years 9 10 hours unfortunately humans can override the biological need to sleep in order to respond to stressful situations such as work requirements or social pressures long lasting stressful experiences in childhood and perceived life stress are associated with disturbances in sleep quality and insomnia in fact since 1910 the amount of sleep we get has steadily declined by a massive 22 dropping from 9 hours to just 7 hours per night this is a time bomb in terms of health sleep is vital few people realise every hour of lost sleep goes on their body tab as if they were using a life long credit card sleep debt builds over years months or days gradually robbing people of their health after oxygen and water sleep is your most vital need even more important that food sleep deprivation studies in the mid 1980 clearly demonstrated that a lack of adequate sleep can be fatal at least in rats while this extreme effect of sleep deprivation may not seem particularly relevant in the real world it does bear an important message that lack of sleep can kill if someone is completely deprived of sleep they can die within two weeks if that not enough to scare you short term sleep deprivation studies in humans have shown that a variety of adverse physiologic effects can occur these range from weight gain and accelerated aging to making you vulnerable to illnesses ranging from digestive disorders and depression through to potentially fatal diseases cause by compromised immune function insomnia and depression is there a link research shows that insomnia and depression are definately linked one of the symptoms of depression is insomnia specifically waking up early in the morning in fact 80 of depressed people are said to experience insomnia there is also evidence that depressed people enter the rem sleep dream sleep phase earlier than non depressed people and stay in rem for longer this could be because they need to deal with emotions through dreams or it may be the prevalence of rem sleep means they are not getting enough restfull deep sleep the best thing is to first try and understand what causing the insomnia is it a specific incident or situation or do you feel generally depressed about everything if the former is true try and find a way around the situation be solution orientated instead of always finding reasons why it can be done if it the latter then you have clinical depression which needs medical attention it is important to be aware though that some anti depression medication can cause you to become over stimulated and this will certainly keep you awake talk to your health care provider to see if your medication could be doing this and ask to change to a medication that helps you to relax taking proactive steps to solve a problem will always make you feel better and more in control insomnia and pharmaceutical medication as might be anticipated medication use for insomnia is common with somewhat between 3 to 10 of the general population using pharmaceutical medication at any or all the time to help them sleep the most popular medications benzodiazepines benzos receptor agonists are associated with addiction and tolerance some of the more common drugs in this group are o diazepam e g valium antenex ducene o temazepam e g normison temaze temtabs euhypnos o flunitrazepam e g hypnodorm o nitrazepam e g mogadon alodorm o oxazepam e g serepax alepam murelax o alprazolam e g xanax kalma o clonazepam e g rivotril paxam o lorazepam e g ativan short term effects o relaxation drowsiness lethargy fatigue o memory impairment especially short term memory o impairment of motor coordination thinking and memory decreased reaction time and increased accident risk o staggering blurred vision vertigo o slurred speech o nightmares o altered mood depression or euphoria confusion o sensitivity reactions e g rashes o high doses may lead to paradoxical effects such as rage or uncharacteristic behaviour a person may feel invisible invulnerable and invincible o drug interactions especially with other depressant drugs e g alcohol opioids deaths from respiratory depression have occurred with these combinations long term effects o lethargy sleepiness and lack of motivation o emotional blunting inability to feel the normal highs and lows inability to grieve depression irritability o impairment of memory o muscle weakness o headaches nausea weight gain o menstrual irregularities breast engorgement reduced libido o dependence tolerance and dependence benzodiazepine tolerance is common among people who take these drugs this means they need more of the drug to achieve the same effect they used to get with smaller amounts tolerance to the sleep inducing and relaxing effects develops quickly regular users of benzodiazepines can develop dependence after only 3 6 weeks at normal prescribed doses and the likelihood of dependence increases with duration of use and amount taken dependence means that benzodiazepine use becomes central to a person life and a lot of time may be spent thinking about obtaining and using them dependent users may have difficulty controlling or stopping their use despite experiencing problems withdrawal someone who is dependent on benzodiazepines is likely to experience withdrawal symptoms if they stop taking them abruptly it is recommended that a gradual reduction be undertaken in consultation with a doctor withdrawal symptoms can be divided into three main groups and they may include a return of symptoms that the drugs were taken for in the first place anxiety and related symptoms including o anxiety panic attacks hyperventilation tremor o sleep disturbance muscle spasms loss of appetite and weight loss o visual disturbance sweating o mood changes lack of enjoyment perceptual changes including o overly sensitive to noise etc o abnormal sensations o feelings of unreality major events including o seizures o severe confusion hallucinations paranoia clearly alternative sleep promoting medicines and remedies are needed it is really unfortunate that for so many people achieving a good night sleep is difficult fortunately many natural remedies have been clinically shown to reduce the effects of stress and promote healthy sleep and thus offer a realistic alternative to popular but potentially problematic pharmaceuticals the old fashioned remedy of giving a glass of warm milk before bed has long been a popular home remedy for a sound sleep modern research has since isolated a bioactive milk peptide that may be responsible for this traditional use of milk natural sleep medications vary from herbal sleep remedies to hormones and even certain foods its a broad category so its worth experimenting to see which of these remedies is the most helpful for you its a good idea to try these natural sleep aids before jumping into the stronger sleep medications most of us know it wise to avoid caffeine in the evenings if we want to sleep soundly but there are other foods and drinks which may also have an effect on our sleep let have a look at some of the foods that can help you sleep bananas turkey figs milk yoghurt nut butters tuna and dates all contain tryptophan which induces sleep don have a high protein snack to close to bedtime this can block the synthesis of serotonin making you feel restless have a high carbohydrate snack instead carbohydrates eaten at least an hour before bed will calm you and let you doze off faster if you like rice jasmine rice is particularly effective healthier choices are brown rice oats and anything made whole wheat and those foods to avoid include coffee tea alcohol and cola drinks others include hard to digest foods such as fatty or spicy foods bacon chocolate sugar which raises glucose levels in the blood and can cause a surge in energy levels cheese eggplant potatoes ham sauerkraut sausages spinach tomatoes and wine these foods all contain tyramine which induces the release of norepinephrine a brain stimulant so don have any of these just before bedtime by now you probably wishing you never read this article but unless people are educated to be aware of symptoms emerging in their waking lives they can have a serious health problem without ever knowing it if you can identify with any of the health issues addressed in this article it would be very wise to seek the advice and support of you health care practitioner yoga for depression does it work funny baseball quotes ways to relieve a stress headache addiction to calmness the seduction of benzodiazepines sweet dreams why a lack of sleep can kill you and what to do about it phentermine are you losing neurotransmitters