Why is Sleep So Important?
By: Lauren Hernandez
Sleep is one of the most important lifestyle choices besides nutrition and exercise. In order to gain the benefits of sleep, one must complete the 5 stages of the sleep/ rest cycle that occurs at night. It is essential that you strive to sleep the appropriate amount of hours necessary to maintaining a healthy lifestyle- physically and mentally.
These are the nightly sleep recommendations per age:
- Infants four to 12 months should sleep 12 to 16 hours per 24 hours (including naps).
- Children one to two years of age should sleep 11 to 14 hours (including naps).
- Children three to five years of age should sleep 10 to 13 hours per 24 hours (including naps).
- Children six to 12 years of age should sleep nine to 12 hours per 24 hours.
- Teenagers 13 to 18 years of age should sleep eight to 10 hours per 24 hours
Lack of sleep causes negative mental and physical effects such as:
- Weight gain
- Likelihood of infections
- Chronic diseases
- Type-2 diabetes
- Heart Disease
- Increased chances of anxiety
- Increased chances of depression
If you or someone you know has a sleep disorder, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .
Sleep Disorder: Narcolepsy
By Crystal Tsui
Narcolepsy is a chronic sleep disorder that affects daytime activities. It is characterized by overwhelming drowsiness and sudden attacks of sleep. Narcolepsy affects both men and women equally in roughly 1 in 2,000 people and can be passed down genetically, but the risk of a parent passing this disorder to a child is very low. Symptoms usually start to develop between the ages of 10- 30 years old and worsen for the first few years. The symptoms of narcolepsy will remain constant throughout life.
Some symptoms of narcolepsy include:
- Excessive sleepiness
- Sleep paralysis
- Episodes of cataplexy (partial or total loss of muscle control that is often triggered by strong emotions such as laughter and joy)
Other symptoms include:
- Transition to REM sleep is quick, usually 15 minutes
- Restless leg syndrome
- Sleep apnea
- Automatic behavior (falling asleep while doing an automatic task, like driving, and continue performing task after falling asleep. When waking up and not remembering what they did)
Narcolepsy is a sleep disorder that seriously disrupts everyday life. Most common being:
- Stigma of the condition- others might view individuals with this disorder as lazy or lethargic
- Physical harm- increased risk of being in a car accident if a sleep attack occurs when driving
- Low metabolism- individuals may be more likely to be overweight
Unfortunately, the exact cause is still unknown and there is no cure for narcolepsy. However, medications (stimulants), lifestyle changes, and support from others can help manage symptoms.
If you or someone you know is suffering from narcolepsy and need help adjusting, please contact our psychotherapy offices in New York or New Jersey to talk to one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, or psychotherapists at Arista Counseling & Psychotherapy. Contact our Paramus, NJ or Manhattan, NY offices respectively, at (201) 368-3700 or (212) 722-1920 to set up an appointment. For more information, please visit http://www.counselingpsychotherapynjny.com/ .
Depression: Burning Out
By Toniann Seals
While living in a face paced society burn out is typically inevitable. Maybe you have a stressful job, heavy course load at school or personal/family issues going on. These problems you may face in your lifetime could bring excessive stress and lead to burn out.
Signs of Burn Out:
- Excessive or too little sleep
- Not making time for your hobbies
- Dreading the next day/negative thoughts
After burn out occurs many people find themselves stuck at a standstill. They are not able to move forward in their work or complete simple daily tasks. Once you notice the signs above, take action immediately to help yourself.
- Lowered Self Esteem
- Less productivity
- Feelings of not being enough
- Lack of happiness
If you or someone you know is suffering from burn out speak with one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists. Contact us at our Paramus, NJ or Manhattan, NY offices at (201) 368-3700 or (212) 722-1920 respectively to set up an appointment. For more information, visit http://www.counselingpsychotherapynjny.com/.
By Sally Santos
We all have gone through this. We have had a long day and we can’t wait to get in to bed to rest. But the moment you rest your head on the pillow you find yourself wide awake and staring at the ceiling. So then you ask yourself “why can’t I fall asleep?” Consider these 5 questions:
Do you take your phone to bed?
- We spend all day with our phones tending to every notification that we receive. That can become a habit. So when you bring your phone to bed and you see your phones light up you are going to want to see what it is. So every night before you go to bed try to keep your phone away from your bed or at least set it on Do Not Disturb Mode. This ensures that your phone won’t ring for every notification
How much caffeine are you drinking?
- If you are someone who consumes a lot of caffeine during the day and find yourself not being able to sleep at night consider consuming less caffeine or stop completely.
What do you do during the evening?
- Avoid having a late meal. If you eat right before you go to bed that might keep you awake because your body is working on digesting your food.
- If you are someone who works out try working out earlier because after you work out you may have increased energy and that may prevent you from sleeping at night.
- If possible try avoiding difficult conversations before bed.
How are you using your bed?
- If you are someone who works or studies in bed, you may be confusing your body. Instead of your body associating your bed as a place for rest it is associating it as a place of work.
Is there something specific that you are worried about?
- Maybe you are going through a stressful situation and the thought of it is keeping you up at night. Try learning a relaxation method such as breathing gently or meditation.
- If the situation is serious seek professional help you problem-solve the situation. You might be helped by relaxation techniques, hypnosis or sleep medication.
If you or someone you know is having sleep issues, speak with one of our licensed professional psychologists, psychiatrists, psychiatric nurse practitioners, and psychotherapists. Contact us at our Paramus, NJ or Manhattan, NY offices at (201) 368-3700 or (212) 722-1920 respectively to set up an appointment. For more information, visit http://www.counselingpsychotherapynjny.com/.