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Archive for the 'Sleep' Category

August 17, 2011

Sleep health effects

Healthy sleep

Sweet dreams!

People who get enough sleep (about 7-9 hours a night) are more likely to have higher productivity, feel more energetic throughout the day, and experience less stress. Sleep is crucial for concentration, memory formation, and repairing and rejuvenating the cells of the body. Both mentally and physically, a good night’s sleep is essential for your health and your energy.

Research has shown that the loss of just 1 1/2 to 2 hours of sleep a night causes a marked decline in alertness, attention span and the ability to process information. This seemly small amount of sleep deprivation affects our reflexes and memory. It can also lead to depression. Our decisions can become irrational. The greater the amount and duration of the sleep deprivation the more devastating can be the results. Research has found another surprising fact. Sleep deprivation promotes obesity. Lack of sleep can lead to hormonal changes that increase appetite and therefore calories. This, of course, can lead to weight gain.

The poll by National sleep foundation:

Sleep and stress

Will kill for some sleep!

The poll surveyed a random sample of 1,508 Americans between the ages of 13 and 64. A whopping 63 percent of participants claimed that their sleep needs were not met during the week. This dissatisfaction may be connected to the fact that virtually everyone polled — 95 percent — reported that they surfed the net, texted or watched TV at least a few nights a week in the hour before trying to sleep.

The results of a new poll from the National Sleep Foundation, highlighted yesterday in the New York Times poll reveals that roughly one in four Americans who are married or living with a romantic partner regularly feel too exhausted for sex. Read more: http://healthland.time.com/2010/03/09/many-americans-say-theyre-too-tired-for-sex/#ixzz1V9X0D06A

The NSF poll found that the better the health of older adults, the more likely they are to sleep well.

Conversely, the greater the number of diagnosed medical conditions, the more likely they are to report sleep problems. Additionally, among older adults, more positive moods and outlooks as well as having more active and “engaged” lifestyles (having someone to speak with about a problem, exercise, volunteer activity, etc.) are associated with sleeping 7–9 hours and fewer sleep complaints.

The number of reported medical conditions increases with age, but 19% of all respondents reported having four or more conditions. When compared to those who have no medical conditions, those with four or more conditions have a greater likelihood of sleeping less than six hours (22% vs. 10%), are more likely to rate their sleep as fair or poor (40% vs. 10%), are more likely to report a sleep problem (80% vs. 53%) and are more likely to experience daytime sleepiness (27% vs. 5%).

“A person may have several medical conditions that they’re seeing their doctor about and they may be getting treatment, but they don’t feel they’re getting better. What may go unrecognized is a tremendous amount of sleep disturbance and daytime sleepiness. What may go overlooked is a major sleep disorder that may be complicating treatment of the other conditions.”

Mayo clinic. Food and sleep.

Will a bedtime snack help me sleep better?

Answer from Timothy Morgenthaler, M.D.

Eating a small snack a few hours before bedtime may help. There are no specific foods that help you sleep. But, it’s a good idea to avoid certain foods late in the day. Here are a few things to keep in mind:

Don’t go to bed hungry. A light snack before bedtime can keep hunger pangs from waking you up. For example, have a bowl of oatmeal, cereal with low-fat milk or yogurt with granola. If you have diabetes,  discuss nighttime snacks with your doctor.

Avoid large, high-fat meals late in the day. Also avoid garlic-flavored and highly spiced foods. These foods can make you uncomfortable or cause heartburn.

Avoid alcohol and caffeine. Both can interfere with sleep. Keep in mind, it can take up to eight hours for the stimulating effects of caffeine wear off.

Don’t drink too much liquid. Drinking lots of fluids before bed can cause you to wake up repeatedly to use the bathroom.

Don't use computer befor bed time

Go to sleep!

 My advise: The basic rule of happy marriage and healthy life is: no TV or other electronic devices in the bedroom! If there is too much outside light-close the shades before you go to sleep. Some stretching before bed time is beneficial.

Many of my friend use cool herbal lavender eye pillow that help to fall asleep and improves sleep quality.

And the most important is a positive attitude toward life!

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