Sarah A. you might think has it all, young, pretty, great job, lots of friends but the truth is the pressures and stresses of her perfect life are having a down side. Like many other young urbanites she is one of a growing number who can’t sleep at night. Though is it more common for insomnia to strike at the middle aged, affecting 30 - 40% of people, there are some young people for whom a good nights sleep is a rarity. Since the age of 14 Sarah has been perennially sleepless, leaving her so stressed out she had to take time off school. Now in her mid 20’s the insomnia comes and goes depending on levels of stress in her work or private life.
The statistics are difficult to pin down but insomnia is generally recognized to be the most common sleeping disorder, more so than snoring, and the numbers of twenty somethings seems to be rising. This increase is focused on developed countries and fast-developing countries, because we are changing to a 24/7 urbanized lifestyle that promotes sleep deprivation.
With magazines full of glamorous celebrities partying till the early hours. Churchill was reported to get by during World War II on cat naps and Thatcher needed just four hours a night. The message is clear sleep is for wimps. Winners don’t need it.
Before the invention of the light bulb the average night’s sleep was a luxurious 10 hours but now many are lucky to get away with 6 or 7. Could it be that the drive to succeed, means that we are working harder, longer hours with less time for relaxation and sleep? Often tiredness, and time pressures, finds us reaching for caffeine, alcohol, and the wrong foods. Often associated with insomnia is the fear of not being able to sleep that has us reaching for the sleeping pills. It is not unusual to have the occasional bad nights sleep, but for some just one night has them feeling they will not be able to cope.
Not long ago, the idea of a sleep coach would have seemed bizarre, but now the pressures and stresses of life in cities like LA have our young urbanites having to learn how to relax and sleep.
Here are 10 useful steps to get to sleep:
1. Follow a regular routine before bed. Relax, read a book, listen music, take a lavender scented bath etc.
2. Take regular breaks during the day, even just a few minutes will keep the stress levels down.
3. Manage your home/work boundaries. Don’t let work take over your evening.
4. Regular exercise will reduce your adrenaline levels.
5. Avoid tea and coffee.
6. Don’t keep looking at the alarm clock it won’t help.
7. Don’t worry if you don’t get 8 hours, while you are in bed you are resting.
8. Keep the bedroom cool and clear of clutter with no laptops or phones.
9. Eat the right foods, vitamin B6 and Tryptophan found in chicken, cheese, tofu, tuna, eggs, nuts, seeds and milk boost Serotonin and Melatonin levels which help regulate aggression, mood and sleep.
10. Learn to power nap even for just 5 minutes, it will help restore your energy levels.
Hope these help, do you know of any others?
By Guest Writer Georgina
Photo by Jol via Flickr
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