By Lisa Caplan
Sleep is vital to your health and wellbeing. Studies have shown that not getting enough sleep can cause you to feel tired and sluggish the next day, and can affect your ability to concentrate. Lack of sleep can make it difficult to focus and can affect memory, judgment, reactions, as well as other functions. If sleep deprivation continues, it can lead to more serious conditions such as mood swings, anxiety, depression, and other mental health problems. Studies have shown that sleep helps our body’s neurons repair themselves, which allows our body to recharge.
How Much Sleep Do We Need?
Age plays a large part in how much sleep one requires. Everyone’s need for sleep is different but on average an adult needs 7 to 8 hours a night. Some can go with as few as 5 and some need as much as 10 hours a night. Infants need an average of 16 hours, while teenagers require 9 hours a night.
How do you know if you are sleep deprived?
Sleep experts say you haven’t had enough sleep if you feel tired and drowsy during the day, even when involved in boring activities. If you typically fall asleep 5 minutes after lying down, you may have severe sleep deprivation, possibly even a sleep disorder.
Tips to help you get a better night’s sleep?
Adapted from “When You Can’t Sleep: The ABCs of ZZZs,” by the National Sleep Foundation.
Deep Breathing Exercise
Deep breathing is a simple relaxation technique. Deep breathing relieves stress from the body and clears the mind, improving both physical and mental wellness.
Once you get used to deep breathing you don’t have to use your hands to check your breathing.
Progressive Relaxation is a technique for reducing anxiety by alternately tensing and relaxing your muscles. It is believed that you can reduce anxiety by learning how to relax muscular tension. Since many sleep problems are caused by an overactive mind or anxiety Progressive Relaxation can help you fall asleep.
For assistance, please contact the Lawyer Assistance Program for free, confidential counseling. We have a network of counselors throughout Maryland. Jim Quinn, Lawyer Assistance Director, (443) 703-3041, firstname.lastname@example.org; Lisa Caplan, LCSW-C, Associate Director of the Lawyer Assistance Program, (443) 703-3042, email@example.com. 24/7 Toll Free 1(888) 388-5459.
Lisa Caplan, LCSW-C has over 20 years experience in her field, and extensive experience working with lawyers and judges in the areas of mental health, substance abuse and trauma.