Factors affecting the unhealthy sleep and other useful tips

The US Center for Disease Control and Prevention (CDC) reports that 30% of workers are sleeping less than 6 hours per day, which is less than 7 - 9 hours, which recommends that Health Care for healthy adults.
To estimate the prevalence of inadequate sleep among the workers, CDC analyzed data from the National Health Interview Survey 2010 (NHIS). They published the results in an article on April 27 in their weekly report morbidity and mortality (MMWR).

Insufficient sleep - an important public health problem: it can be serious and sometimes fatal consequences for tired workers and people are around them. For example, according to the CDC, about 20% of car accidents are related to drowsy driving.

For its report NHIS CDC examined sleep duration data, sorted according to age, gender, ethnicity, marital status, education and employment characteristics (ie, the industrial sector or the normal operation).

Among other things, they found that:

· Overall, 30.0% of American adults employed civilians (about 40.6 million workers), they said that they slept an average of no more than 6 hours a day.

· The number of sleeping less than 6 hours a day in proportion to the split in connection with the various industries. For example - 24.1% in the "other services, in addition to management of the public" and 41.6% in the mining industry.

· Significantly higher levels of short sleep duration was found among industrial workers (34.1%) compared to all other occupations.

· The workers who worked the night shift, noticed a much higher level of short sleep duration (44.0%, or about 2.2 million workers) than the workers who worked day shifts (28.8%, or 28.3 million workers).

· On the particularly high rates of inadequate sleep reported by transport workers and night shift storage (69.7%), and workers in health care and social assistance sector (52.3%).

· Widowed or divorced workers (36.4%) were significantly more likely to spend in his sleep 6 hours a day or less, than married (29.4%) and never unmarried workers (to 28.2%).

· Workers who were in high school or college, reported fewer shortages during sleep time, than those who did not go to high school or college, or continue their education at the moment.

· Working more than one job, much more likely to report shorter sleep duration than people with a job.

In an editorial CDC indicate that studies suggest several reasons why short sleep duration is associated with constant movement in connection with the operation and specific industrial sectors.

One reason is that the more hours people work, the less opportunity he had for the proper distribution of the remaining hours to be used for sleep.

Another reason is that trying to sleep during daylight hours is at odds with the natural cycles of the body: the daytime - is when the body temperature rises - the levels of melatonin and the hormone that helps maintain circadian rhythm down, which is a known cause of short and a restless sleep.

The National Sleep Foundation offers these tips for people with poor sleep:

· Respect their space to sleep: Your bedroom looked more like a NASA control center or shelter dedicated to fence you from the problems of everyday life?

· Make your sleeping environment comfortable: invest in a good mattress and pillows, remove any distracting objects.

· Keep your bedroom dark at all times during sleep: Use light-blocking curtains or blinds.

• Avoid bright light late in the evening. Dim the lights when bedtime approaches. If you wake up at night and need light, use a night light or dim light.

· If you want to take a nap during the daylight hours, try not to sleep more than 45 minutes and do not lie down after 15:00.

· Get ​​yourself to the rule: if you lie with your eyes open for more than 20 minutes, get up and do something relaxing and not too heavy in the dimly lit room until you feel sleepy.

· Exercise regularly, but avoid doing it close to bedtime.

• Avoid heavy meals, drinks with caffeine and alcohol before bed.

• Use earplugs to block out distracting sounds.

· Turn off the TV screens and monitors in the bedroom.


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