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Health Blog

A healthy body and a sound mind

New Ways to Deal With Your Sleeping Problems

February 28, 2023 By Teresa Te

Sleep deprivation is one of the causes of poor productivity in the workplace, a tired feeling during the day and not to forget, stress. Humans normally need from seven to nine hours of sleep to feel fully awake during the daytime.

woman-sleeping

The National Sleep Foundation says when an individual is not able to rest well after 9 p.m., the body will experience a slower survival mode. This is due to the failure of the body to release the hormone melatonin which is beneficial in helping people sleep.

It should be understood that sleeping woes differ from one person to another. As such, it is important to know what may be causing your inability to dose off so you can take the right steps.
[Read more…]

Originally posted on March 6, 2013 @ 11:46 am

Filed Under: Health, Mental Health, Sleep Tagged With: physical activities, Sleep, sleeping pattern, Stress

Better Health Through Better Sleep

February 28, 2023 By Guest Author

A lack of sleep is more than just an inconvenience, especially if you’re experiencing sleep insufficiency three or more nights a week. Insomnia and other sleep disorders have become a problem for many adults in the U.S. In fact, poor or insufficient sleep is such a problem the Centers for Disease Control has named it a public health epidemic. Prescription sleeping pills are a quick answer for some, but the unwanted side effects and concerns about dependency make pharmaceutical solutions a last resort for many of the chronically sleep deprived.

woman-sleeping

Instead of turning to medications that may or may not help, try these six easy lifestyle-based solutions for a good night’s sleep.

  1. Buy a New Mattress

The solution to your restless nights may be as simple as investing in a new mattress. If you wake up tired with aches and pains, if your mattress is more than five years old, if it’s visibly lumpy or saggy, if you’re over 40 or if you sleep better in a hotel than you do in your own bed the source of your sleeping problem may be right under your nose – or under your back as the case may be.

  1. Try Aromatherapy

It might smell suspicious, but scientific research has shown that the scent of lavender is calming and produces mildly sedative effects. Skip the drugstore candles and purchase a small bottle of pure lavender essential oil. Rub a drop or two on your temples as part of your bedtime ritual.

  1. Have a Snack

While you should avoid caffeine, alcohol, cigarettes sweets and large or spicy meals before bedtime, a small carbohydrate-based snack may help make you drowsy. Try eating a few whole-grain crackers, a small serving of warm oatmeal or half a turkey sandwich about 20 minutes before you head to bed.

  1. Get Cozy

Create a comfortable, cozy sleeping area free of distraction. Move the TV or computer out of the bedroom. The light from these electronics actually suppresses our natural melatonin production and makes insomnia worse, and though some people use television to relax, more often it stimulates the mind and makes sleep more elusive. Use low-wattage bulbs, comfortable, breathable sheets and blankets on your bed and keep the room slightly cool. If you enjoy reading in bed avoid using a backlit e-reader, which also suppresses melatonin. Enjoy a good old-fashioned print book by the glow of a soft light instead.

  1. Get Some Sun

Spending all day indoors under fluorescent lighting can throw off your natural circadian rhythm. Spend at least a few minutes in the morning and afternoon outside with the sun on your face sans sunglasses, and keep curtains and blinds open as much as possible.

  1. Create a Bedtime Routine

Whichever new sleep habits you decide to try, the important thing is to create a familiar bedtime routine to follow every night. Get ready for bed at the same time each night, eat a bowl of cereal, spend five minutes in quiet mediation – whatever you do, do it regularly. Eventually your brain will begin to relate sleep with those behaviors and will naturally ready itself for rest when the routine begins.

Sleep deprivation can affect your health by compromising your immune system, sabotaging weight loss or making you more prone to serious accidents. If you are suffering from a chronic lack of sleep don’t brush it off as the natural consequence of a busy life. If lifestyle changes don’t lead to a better night’s rest, consult your physician before your health or safety are severely compromised.

Thomas is a heath enthusiast with a passion for writing. In his spare time, he enjoys blogging on behalf of Sears and other brands he loves.

Originally posted on January 23, 2013 @ 3:36 am

Filed Under: Sleep Tagged With: better sleep, Health, nightime rituals, Sleep

4 Tips for Keeping Your Health Despite Losing Your Job

February 28, 2023 By Doc Sawyer

Health
Health (Photo credit: Tax Credits)

Getting laid off is one of the most stressful life changes a person can endure. In fact, psychologists often list it as a leading cause of stress, right alongside death, divorce and major illnesses. The immediate concern most people have after losing a job is maintaining financial stability. However, maintaining mental and physical health are also crucial to have the strength and sense of well-being to move forward. To keep your health in good shape despite this major blow, incorporate these four tips into your life during the transition period. [Read more…]

Originally posted on November 14, 2012 @ 9:57 am

Filed Under: Health Tagged With: diet, food, Health, insurance, Mental Health, Physical exercise, Sleep, Unemployment, Weight Loss

Smoking and Sleeping

February 27, 2023 By Charlie

smoking in bed
While we’re on the subject of sleep, let’s take a moment to look at things that may affect our sleeping patterns. For sure, one’s work schedule has something to do with it – tell me about it! I told you how 10 hours of sleep is what find optimal in the last post. Well, lately, some changes in my partner’s work schedule have thrown me off track. I have been getting 10 hours of sleep but it seems that I still am not getting enough – I just keep falling asleep throughout the day!

Anyhow, did you know that smoking an affect our sleeping patterns too? According to a study conducted at the Johns Hopkins University, it does!

Here’s another good reason to put away those cigarettes – a new study shows that smoking can lead to unhealthy sleep patterns, making you feel groggier the next day. Scientists have long speculated that smokers have poorer sleep quality than nonsmokers because of conditions associated with the habit, such as sleep apnea and lung disease. Now, research from Johns Hopkins University School of Medicine led by Dr. Naresh M. Punjabi, shows that smoking might be the culprit for decreased sleep quality.

Aha! I know I have been smoking a lot lately as well. I know I shouldn’t but it is hard not to. I have a whole range of excuses for that. So maybe that is why I still feel groggy in the morning. Maybe that is why I cannot seem to be full of energy despite a long night’s sleep. What about you? Do you smoke? Do you experience this as well?

Originally posted on March 11, 2008 @ 1:04 pm

Filed Under: Lifestyle, Sleep, Smoking Tagged With: cigarettes, Sleep, sleep patterns, Smoking

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