Monday, May 8, 2017

This Simple Test Using a SPOON Will Tell If You Are Sleeping Enough

Getting enough sleep could be the key to success. How to determine if you are getting enough sleep? This simple DIY test at home will let you know if you are having threats of sleep. 

It has all happened to us: we are at work or in class when, suddenly, we are invaded by a great desire to sleep. In these cases, a desk or even a meeting room become perfect places to close your eyes for a while. However, while some think that this is simply a sign that another coffee is needed, it may also indicate a potentially much more serious problem: sleep deficit.

This Simple Test Using a SPOON Will Tell If You Are Sleeping Enough
The amount of sleep humans need varies according to their age. Adults, for example, generally need between 7 and 9 hours of sleep a day, while adolescents between 14 and 17 years require between 8 and 10 hours. Respecting these hours of sleep is crucial. However, as many of us can guess, what is recommended is not always possible.

Usually, because of our pace of life, we don't pay much attention to whether or not we are getting enough sleep. But what happens if a person does not get enough sleep? As the repercussions on your health are a serious issue: lack of sleep can cause fatigue, affect performance, impair physical and mental health, among other troubling effects.

Faced with such risks, the important thing is to detect if our hours of sleep are adequate. There is a simple home test to confirm whether you are getting enough sleep or not. 
It is called the Sleep Onset Latency Test and was designed by Professor Nathaniel Kleitman of the University of Chicago, responsible for discovering the REM process.

You will need the following materials: a spoon and a metal tray. Just follow these steps:

  • The test can be done early in the afternoon. First, pick up the materials and go to a dark, silent room. Make sure there is a watch nearby that you can watch.
  • Then, place the metal tray next to the bed and lie down. You must keep the spoon in your hand. Now, put your arm with the spoon next to the bed just in the tray.
  • Look what time the watch has and wait until you fall asleep. When you fall asleep, the spoon will fall out of your hand, and the sound will wake you up. When you wake up, look at the clock again and find out how long it has taken you to sleep.

Of course, although the above test is creative, you can also check with a simple clock and an alarm. The purpose of trials like these is to find out how long it takes you to fall asleep. The results, below, indicate if you are getting enough sleep.

  1. 5 minutes: If you fall asleep within 5 minutes, you may suffer from severe sleep deprivation.
  2. 10 minutes: On the other hand, if you fall asleep within a 10 minute period it means that you have a moderate sleep deficit.
  3. 15 minutes: If it takes 15 minutes or more to fall asleep, don't worry. You're getting enough sleep.

What to do after?

For those who have discovered that they are not sleeping enough, there are steps they can take to get them started. Here are tips to help you sleep better. Always try to sleep & wake up at the same time, even on weekends. If it's tough for you to fall asleep and take naps during the day, stop doing so.

On the other hand, exercise also helps to promote healthy sleep. According to the Foundation, intensive training is the best, but also a little activity can help you. Another tactic is to perform a relaxing activity before going to sleep, as well as avoid the devices since the light emitted by the screens activates the brain.

Now if you take these tips you still detect sleep deficit, don't hesitate to consult your doctor.


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