Problem: Article: Each person has different sleep requirements. For example, adults over 65 years of age usually need less sleep. Pregnant women also experience changes in sleep needs (like requiring more sleep early in pregnancy and having difficulty sleeping towards the last trimester). In general, the National Sleep Foundation recommends: Older adults: seven to eight hours Adults (aged 18 to 64): seven to nine hours Teenagers (aged 13 to 17): eight to 10 hours School-aged kids (aged six to 13): nine to 11 hours Preschoolers (aged three to five): 10 to 13 hours Toddlers (aged one to two years): 11 to 14 hours Infants (aged four to 11 months): 12 to 15 hours Newborns (from birth to three months): 14 to 17 hours There may be an obvious duty or obligation, like caring for an infant or adult, that's causing the lack of sleep, especially if you work another job. Shift work can also cause sleep deprivation, especially if your hours are irregular. Or, there may be a medical condition depriving you of sleep. These sleep disorders include: Delayed sleep phase disorder Environmental sleep disorder Restless leg syndrome Psychophysiological insomnia Periodic limb movement disorder If you are sleep deprived or feel overly tired, make a doctor's appointment as soon as you can. Once your doctor has determined why you're sleep deprived, you can begin to address the cause whether it's voluntary or a result of some medication you're on. Your doctor will also check to see if you're suffering from an underlying sleep disorder. If your doctor determines that your sleep deprivation is voluntary, you may be able to make changes to improve your sleep. For example, if you're a caregiver for a parent you might ask a sibling to help you share duties. Or, if your job is causing the sleep deprivation, talk with your supervisor about changing your shifts (which may require a medical note from your doctor). If your doctor suspects you have a sleep disorder, you may be referred to a sleep specialist for more testing. You'll probably need to participate in a sleep study where your sleep is monitored for problems. Some of the most common sleep disorders include: Restless Leg Syndrome (an irresistible urge to move the legs) Narcolepsy (which causes daytime drowsiness) Obstructive sleep apnea (pauses in breathing that can disrupt your sleep) Insomnia Circadian rhythm sleep disorders, where you have trouble with sleep cycles or patterns (like Delayed Sleep Phase Disorder, Non-24 Sleep Wake Disorder, and Shift Work Disorder)
Summary: Determine how much sleep you need. Figure out what's causing your sleep deprivation. Know when to see a doctor. Consider if you have a sleep disorder.

Problem: Article: Spend less time with the person and don't clear your schedule to take care of the person's needs. If you live with the person you are in a codependent relationship with, move out. Living together may exacerbate the need to caretake for the person. Moving out can create physical distance between the two of you, which can help decrease the need to caretake. Help create emotional and physical space between the two of you by spending less time together. You can also create emotional distance from this person. Gently let the person know that you are not willing to respond to texts, emails, or phone calls. Say, "I want this relationship to be complete. I don't want this to be confusing and I think we both need time to process. For that reason, I don't plan to respond to texts, phone calls, or emails." Don't stuff your feelings down, or tell yourself that everyone is just fine. Instead, process how you feel and pay attention to your feelings. Reflect on the relationship and your sense of identity after it. Identify and process each emotion that comes up and don't ignore how you feel. You may choose to process your feelings through a journal, by talking to a friend, or by seeing a therapist. Undoubtedly, it will be difficult to end the codependent relationship. Accept that it will be hard and may hurt. Don't repress your grief, which may lead to depression. Instead, accept it and allow yourself to feel it. Grief can include feelings of disbelief, anger, fear, and sadness. Other symptoms of grief may include feeling tired, tense, empty, or having changes in sleep or eating habits. Allow grief to run its course. Let go of what may have been and accept what is. One way to work through grief is by observing your body. The more you think, the less connected you are to your emotional experience. When experiencing emotions, pay attention to how it feels in your body. Where do you feel it, and what kind of sensation do you feel? Let the bodily sensations and the emotions move through you. It can be difficult to separate yourself from a codependent relationship. Have someone to talk to about ending the relationship who will support you. Reach out for emotional support by talking to a friend or family member. A trusted friend can help guide you through making tough decisions, then support you as you follow through with difficult choices. For more information, check out How to Build a Social Network. If you find it difficult to process the end of the relationship on your own, a therapist may be helpful. Therapy can help you address your thoughts, attitudes, emotions, and behaviors and discover what is beneficial and what is hurting you. Therapy can help you increase your self-awareness and your coping skills. A therapist's role is to challenge and support you. Be prepared to grow and approach difficult aspects of yourself in therapy.
Summary: Create physical distance. Process your feelings. Accept your grief. Seek social support. Go to therapy.

Problem: Article: A good chair will be adjustable, allowing you to set the height to a comfortable level. It will also have a mesh back, which keeps your back cool and comfortable in hot weather. Finally, the chair should support your lower back. If the chair does not adequately support your lower back, you can place a small pillow at the small of your back to increase support. Make sure your chair fits you. Try out a floor model before buying. Your arms, remember, should form an angle between 90 and 120 degrees, and your forearm should be approximately level with the ground. Your desk should also have a rounded (rather than a flat) front edge. The rounded edge will minimize pressure on your wrist and hand. If your keyboard and mouse are far away from you, you'll have to lean across the desk to access them, disrupting your proper posture. Use a keyboard tray if you have limited desk space, or if your chair or desk prevent you from placing your keyboard at a comfortable height. A good keyboard will be inclined away from you slightly, with the top row of keys at a slightly lower elevation than the space bar and bottom-most row of keys. Keyboards that do not meet these design specifications might inspire you to lean back in your seat or lower the elevation of your chair to reduce pressure on your wrist. Buy a mouse pad and keyboard with a wrist rest to help you reduce pressure on your wrist and hand. Adjust the sensitivity of your mouse so that you don't need to move it excessively when working at your computer. If the screen is too dark, you might end up leaning forward to better see it. Use the monitor's brightness controls to adjust the brightness to a comfortable level. Position your monitor in such a way that your line of sight is two or three inches above the top of the monitor when your eyes are facing straight ahead. Place the monitor an arm's length from your face.
Summary:
Get a comfortable chair. Have a desk that is the proper height. Keep your keyboard and mouse close to the edge of your desk. Ensure your monitor has a bright, visible screen.