10 tips for better sleep

10 tips for better sleep By Mayo Clinic staff
Link to full article below

Feeling crabby lately? It could be you aren't getting enough sleep. Work, household responsibilities and child care can make sleep difficult to come by. Factor in other unexpected challenges, such as financial worries, layoffs, relationship issues or an illness, and quality sleep may be even more elusive.

You may not be able to control or eliminate all of the factors that interfere with your sleep, but you can create an environment and adopt habits that encourage a more restful night. Try these suggestions if you have trouble falling asleep or staying asleep:

1. Go to bed and get up at about the same time every day, even on the weekends.

To read the full article: http://www.mayoclinic.com/health/sleep/HQ01387******************************************************
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Get a Good Night’s Sleep with Skills, Not Pills

Get a Good Night’s Sleep with Skills, Not Pills
Can’t sleep? Learn the “sleep skills” that will give you the slumber that sleep medication can’t
To beat insomnia, train your body and mind to shift to a sleep state when it’s time for bed
By Jeffrey Rossman, PhD
RODALE NEWS, EMMAUS, PA
06-08-09


When I speak to groups of guests at Canyon Ranch about improving their sleep, I usually take a brief survey of those in attendance to learn about the source of their sleep difficulties. A few people report that they’re kept awake by a physical problem, such as chronic pain or nasal allergies. A few by factors in their sleep environment—a snoring spouse, a young child. And over half say it’s by stress and an inability to turn off their minds. Many of the guests report they have used sleeping pills, and a smaller percentage relate they are taking them continuously.

THE DETAILS: I am frequently asked whether it is safe and helpful to take sleeping pills. I tell people that sleeping pills can provide welcome relief from a temporary sleep problem. For instance, if you’re in the hospital recovering from surgery, and pain is making it difficult to sleep, temporary use of a hypnotic sedative can help you get much-needed rest.

However, long-term use of sleeping pills has several drawbacks:

• Sleeping pills sometimes lose their efficacy over time.

• Some sleeping pills can negatively affect sleep architecture, producing more of the lighter Stage 2 sleep, rather than the deeper, more restorative rest characteristic of Stage 3 and Stage 4 sleep.

• Some over-the-counter sleeping pills contain antihistamines that block the action of a specific neurotransmitter, acetylcholine, which can lead to cognitive impairments.

To read the full article:
http://www.rodale.com/natural-sleep-remedies?cm_mmc=DailyNewsNL-_-2009_06_08-_-Top5-_-NA

Sleep Problems on the Rise Due to Economy: How to Get Your Sleep Back

Sleep Problems on the Rise Due to Economy:
How to Get Your Sleep Back
by www.SixWise.com

http://www.sixwise.com/Newsletters/2009/March/18/Sleep-Problems-on-the-Rise-Due-to-Economy.htm?source=nl

The slumping economy has now made its way into many Americans’ bedrooms, where it’s interfering with sleep at alarming rates. Nearly one-third of Americans say they can’t get a good night’s sleep because they’re worrying about the economy, money or their job, according to a new poll by the National Sleep Foundation (NSF).

In fact, worries about money are more prominent than worries about global warming, the threat of a terrorist attack or the wars in Iraq and Afghanistan.

In all, 27 percent of those polled said their sleep had been disturbed in the past month due to money problems, such as:

* Personal finances (16 percent)
* The economy (15 percent)
* Losing their job (10 percent)

"What is very telling is that these Americans whose sleep is impacted by financial worries report that their sleep disturbance makes them much less likely to work efficiently, exercise, eat healthily, and have sex compared to their better-sleeping fellow Americans," report co-author Michael V. Vitiello, a professor of psychiatry and behavioral sciences at University of Washington told Yahoo News.

People who had trouble sleeping were also more than twice as likely to miss out on family events, leisure activities and work functions because they were tired, the poll found.

The Steep Risks of Too Little Sleep

“Getting enough sleep everyday is as important to your health as eating healthy and being physically active,” says Woodie Kessel, MD, MPH, Assistant Surgeon General, USPHS (ret.) who was a member of the 2009 Sleep in America poll taskforce.

Further, according to the Sleep Council, not sleeping enough could:

* Make you fat. People who sleep four hours a night or less are 73 percent more likely to be overweight than those who sleep enough. Even if you sleep less than six hours a night, you're 25 percent more likely to be overweight than those who sleep longer.

* Increase your appetite (also causing you to gain weight). Research by University of Bristol researchers found that people who slept for five hours had 15 percent more of a hormone called ghrelin, which increases your appetite, than those who slept for eight hours. Meanwhile, the short sleepers also had 15 percent less leptin, which is a hormone that suppresses appetite.

* Mimic the aging process. In fact, University of Chicago researchers found that sleeping for four hours a night for less than seven nights interferes with your ability to process and store carbs, and regulate hormone levels -- all of which may lead to aging.

* Impact your brain.


To read the full article: http://www.sixwise.com/Newsletters/2009/March/18/Sleep-Problems-on-the-Rise-Due-to-Economy.htm?source=nl

The Stunning Consequences of Not Getting Enough Sleep

The Stunning Consequences of Not Getting Enough Sleep
By Allison Ford, Divine Caroline
April 1, 2009


Nothing feels worse than hearing your alarm clock ring in the morning when your body is screaming for a few extra hours of rest. Given the opportunity, who wouldn’t get more sleep? If I had a choice between a year of unlimited Easter candy and a year of unlimited sleep, I’d say “Bye-bye Cadbury” and “Hello, bed!”

Many people don’t get as much sleep as they should. Since the invention of the light bulb, people sleep about 500 hours per year less than they used to. Whether we’re kept awake by our partner’s snoring or we stay up too late watching TV, we wake up tired, groggy, and cranky. No wonder the coffee industry does so well. Unfortunately, sleep deprivation has some side effects and they can’t all be remedied with a little extra caffeine.

This Is Your Brain on Sleep

While the mechanism of sleep isn’t fully understood yet, doctors and scientists do know that it’s one of our body’s most important processes. Studies show that sleep is important for cellular renewal, helping to replace muscle tissue and dead cells throughout the body. Studies have also shown that sleep is a key time for the brain to process and archive information, including memories. Deep, restorative REM sleep, the kind associated with dreaming, seems to stimulate regions of the brain used in learning.

Every night without adequate rest is like adding to a sleep debt—eventually it will have to be repaid. Even after one sleepless night, we can feel the first effects of sleep deprivation—irritability, memory loss, and drowsiness. Continued sleep deprivation can result in trouble concentrating, blurry vision, impaired judgment, and even more severe mental effects. After just a few days without any sleep, people can begin to experience hallucinations, mania, and nausea. Luckily, if you repay your sleep debt right away, those effects vanish immediately.

Short-Term Side Effects

Sleep deprivation doesn’t just cause mental deficits; our physical abilities are diminished too. Studies have demonstrated that not sleeping can reduce glucose metabolism by as much as 40 percent. We use stored glucose for energy and sleep deprivation can interfere with how the body stores and processes it. Sleep-deprived athletes also experience high levels of cortisol, a stress hormone, as well as lower levels of human growth hormone, which is important for muscle repair. The immune system is also thought to be maintained while asleep; people who don’t get enough sleep tend to be more susceptible to infections and have slower healing times.

To read the full article: http://www.alternet.org/module/printversion/134516
http://www.alternet.org/healthwellness/134516/the_stunning_consequences_of_not_getting_enough_sleep/
http://www.alternet.org/story/134516/

Why some people never get tired, and how you can join their ranks

Why Some People Never Get Tired, and How You Can Join Their Ranks
by www.SixWise.com

http://www.sixwise.com/newsletters/05/09/07/why-some-people-never-get-tired-and-\
how-you-can-join-their-ranks.htm?source=nl

You know the type. They always seem awake, alert, ready to achieve, even as your
energy level seems to have hit "Empty."

If energy seems hard to come by these days, you're not alone. Close to one-third
of respondents to the 2005 National Sleep Foundation poll said they have missed
work or other events, or made errors at work, because of being too sleepy.

So what is the secret that these "other" people, the ones with the seemingly
endless energy, know that you don't? It's not that their lives are necessarily
any easier, any less complicated or any less crammed with things to do. And
their days are not any less laced with the trials and tribulations of a normal
life.

More so, it is that they have discovered the following secrets and incorporated
them into their own lives. But here's the real kicker: You can too.

You are What You Eat

It sounds clich�, but it's true. According to Cynthia Sass, R.D., a spokesperson
for the American Dietetic Association (ADA), there are six diet-related factors
that can drastically affect your energy levels throughout the day.

Drink more water. If you get dehydrated, it will make you feel sluggish.

Eat plenty of protein. Make sure you are eating enough healthy protein
throughout the day. Your body needs it to keep organs functioning and energy
levels up.

Watch your carb intake. Eating too many carbs can slow you down, but so can not
eating enough of the healthy kind (like those from veggies). Carbs are what
keeps your blood sugar levels balanced throughout the day, which in turn makes
you feel awake, so be sure you're eating the right amount for you.

Limit your caffeine fix. If you can't get going without a cup of coffee, you're
probably drinking too much. It will actually end up making you feel more tired
in the long run, so limit your intake to about one cup a day.

Eat when you're hungry. If you keep pushing lunch back until you're about to
faint, your blood sugar levels will plummet--and so will your energy.

Eat a balanced diet. If you're not giving your body all the protein, carbs,
fats, vitamins, minerals and more that it needs, you won't feel up to par.

Too Tired to Exercise? There's no Such Thing!

Aside from illness, there's no excuse for not exercising. And if you feel you
don't have enough energy to do it, you're probably the type that needs it most!

"Your body is probably begging for activity," says Glenn Gaesser, Ph.D, a
professor of exercise physiology at the University of Virginia in
Charlottesville.

Though it sounds ironic, putting out the energy to work out will give you more
energy and make your daily tasks easier. Ask any regular exerciser to take a
break from their routine, and they're sure to notice a drop in their energy.
Here's how to exercise for the maximum boost:

Vary your workouts. Do an aerobic activity like jogging or kickboxing one day, a
strength training work out another, and yoga or Pilates the next. This will keep
you from getting burned out and keep things fun. "Whatever gets you to move is
the exercise that will energize you," says Gaesser.

Stretch. Stretching is a key way to increase your daily energy. Using the proper
form in stretching is essential to achieving the maximum energy benefits.

To learn 15 important stretches that stretch all the key muscles groups
throughout your entire body in only 15-20 minutes a day, Sixwise.com highly
recommends the "Stretching Toward a Healthier Life" DVD.

Use intervals for cardio. While doing a cardio workout, alternate several
minutes of high-intensity movement with several minutes of lower intensity. This
will get your energy levels up without wearing you down.

Watch your intensity. If you're working so hard that you can't talk, you
probably need to tone it down a notch. Says Cedric X. Bryant, Ph.D., chief
exercise physiologist with the American Council on Exercise in San Diego,
exercising too hard can leave you feeling tired, rather than energized.

Emotions Can Sap Your Energy

If you've got a lot of negative emotions cooped up in your mind, it will
definitely drain you of your energy. These could be things like:

Lingering resentments from an argument with your spouse or family
Frustration about a work project
Disappointment in yourself or others
Feeling not good enough
Anxiety about an upcoming event
Worrying about finances, illness or other issues

Most of these things are issues that lead you to have a lot of negative stress,
and no way to vent it. And let's face it, even the positive things in our lives
-- buying a new house, having a baby, getting married, planning for retirement
-- can lead to energy-zapping emotions. Here are some solutions to free your
mind and recapture your energy:

Try energy psychology tools like the Emotional Freedom Technique. Similar to
acupuncture but without the needles, tapping on specific energy meridians on
your body can help you let go of all kinds of negative emotions.

Take part in a pleasurable, constructive (working on a project you enjoy) or
altruistic (volunteering) activity. It will keep your mind off the bad and help
you focus on the good.

Try journaling. This can work in many ways. You can use a journal to write down
your thoughts, concerns, fears, etc. By physically writing them on paper, it can
help you remove them from your mind. You can also use your journal to make lists
of tasks at hand, projects you need to finish, even groceries you need to buy.
If these things are cluttering up your head, they're using up your valuable
energy needlessly.

Do Something You Love Everyday

Says Steve Brunkhorst, a professional life success coach, doing something
enjoyable everyday is "a great way to replenish the energy consumed during daily
living."

This could be something small, like watching the sunset or taking your dog for a
long walk, or something more indulgent like heading to the spa for a Swedish
massage. It could mean taking time to be alone or getting together with a group
of friends.

Whatever you enjoy is up to you. Just make sure it gets done everyday. If you
like, you can add some of your favorite things to your journal, then pick one or
two to do each day.

Don't Cry Over Spilled Milk

The more energy you expend over the small stuff, the less you have for the fun
(and necessary) stuff. Choosing your battles wisely is a key way to increase
your energy. All it takes is some conscious thinking on your part, and the
dedication to let those small daily annoyances glide off you like, well, spilled
milk.

If you're having trouble with this one, remember these great words from Bruce
Lee, " ... the stiffest tree is most easily cracked, while the bamboo or willow
survives by bending with the wind."

Then There's the Obvious

If you know you have lifestyle habits (other than diet and exercise) that are
making you feel drained, change them! If you:

Stay up late watching the late show, then the late late show, then are late,
late, late for work in the morning, turn off the TV and go to sleep.

Try to cram two-week's worth of activities into one 24-hour day, ease up on your
expectations.

Take on so many obligations with family and friends that they're no longer
enjoyable, learn to say no.

Still feel tried after make all these changes, consider getting help.

"It's very easy for someone to say, 'I'm just feeling tired because I'm run-down
and have too much going on,'" says Sandra Adamson Fryhofer, MD. "But the bottom
line is that fatigue could be a sign of a medical condition that can be treated
... If you have made the changes that make sense, and you're still feeling the
symptoms of fatigue, then you need professional help."

5 Ways to Protect Kids (& yourself) from the Flu

5 Ways to Protect Your Kids (and Yourself!) from the Flu
by Intent
Mon Nov 10, 2008

http://shine.yahoo.com/channel/parenting/5-ways-to-protect-your-kids-and-yourself-from-the-flu-306773/

The season is changing and we have finally arrived at that bittersweet time of Daylight Savings. I always feel like this simple one-hour time change throws me into a pretty significant physiological shift. For me, it also marks the beginning of the flu and cold season.

Ever wonder why the winter months are when we get sick the most? While many experts have their myriad reasons, the culprit is not as simple as "it's cold outside."

There are few steps that you can take to protect yourself and your family from what seems to be the inevitable flu. The guardian of the health of our body is the immune system. While intangible and challenging to identify, the immune system has very specific signs and symptoms.

For a moment, put aside the traditional considerations for assessing your child’s health. Instead, I’d like you to consider some new approaches and angles that will provide you with insight into the likelihood that your child will stay healthy or get sick this winter season.

1. Sugar and processed foods impact the immune system.

Studies have shown that through a complex system of chemical processes sugar and processed foods depress the immune system. There exists a direct link between the amount of these foods that your child consumes and his/her health.

Obvious foods such as sodas, candy, cookies, ice cream, and potato chips are the big guns that should be kept concealed.

Even more disturbing are the foods that you think are healthy for your child that hide sugar and many refined ingredients: yogurt, and yogurt drinks and “pops;”most cereals; juices; fruit roll ups and “leathers;” “healthy” cookies and treats, soy ice cream and frozen treats. While being marketed as healthy choices, these foods aren’t much better than the obvious poor choices. Work hard during flu season to keep these foods away from your children. Read ingredient labels and watch out for: corn syrup, high fructose corn syrup or “HFCS,” brown rice syrup, fructose, sucrose, barleymalt and the obvious, sugar.

2. Fresh foods offer the highest quality vitamins.

It’s shocking to me how often I see people turn to orange juice for vitamin C in an effort to fight off a cold or flu.

It is important to understand that the majority of vitamin C in orange juice is added after processing. Vitamin C and others like zinc, vitamin E, and magnesium help to support the immune system and are a great defense during flu season.

Choose better by having kids eat fresh whole foods such as cherries, berries, and apples, and vegetables such as spinach, kale, Brussels sprouts, broccoli, carrots and sweet potatoes.

I know you probably hear this suggestion all the time, but it can’t be stressed enough. It is imperative to find creative ways to prepare vegetables so that kids will actually eat them. Sautee, roast or grill vegetables with olive oil or real butter, add some fresh sea salt or sprinkle with organic low fat cheese and kids will be more likely to eat.

3. Sleep will boost the immune system.

At night while we rest, the body is working to rebuild the immune system. Deep sleep allows a complex set of hormonal changes that recharge the body so that it’s resilient the next day. Be diligent and ensure that kids get a full night sleep of 8-10 hours.

Mandate bedtime despite protests and stick to a regular schedule. These are the times that mom and dad really need to be the boss. Resist the temptation to allow your child to stay up late and watch his or her favorite show. At the end of the day when you are tired as well, it’s easy to give in to your child’s vigilant campaign.

Remember: Would you rather avoid the confrontation tonight? Or deal with a sick kid tomorrow?

4. Fatigue is the first sign of a distressed immune system.

As already stated, the immune system desperately needs sleep to keep the body healthy. When the immune system is fighting to keep your child healthy, it requests that the body get extra rest to help in the fight.

If your child seems more fatigued than usual, it could be a very strong signal that your child is on the brink of getting sick.

The best way to fight off a cold or flu is to act immediately and get extra rest. Pay attention to the health of others around you such as those at work or your child’s school. If you hear of a bug “going around” and you notice that your child is tired, there’s a good chance that extra sleep will ward off the cold or flu. This is the time to allow extra television and require a mid-day nap.

5. Wash hands frequently, but avoid antibacterial products.

This seems counterintuitive, but the best way to kill environmental germs is to use soap and hot water and scrub hands thoroughly. Bacteria live all around us. They are on every surface we touch and in every breath we take. Without bacteria, our immune system wouldn’t learn to be strong.

Our internal bacterial system fights off invaders and thereby gets more effective at winning the battle. It’s just like working out: In order to become stronger, you must work hard in the gym. Your child’s body is a bacterial gym. Again, this comes back to the immune system. If you foster a strong immune system, your child’s body will fight off invaders and therefore become more resilient to future battles. While it is imperative to wash hands frequently during flu season, remember that the hands are only one very small way that germs enter your child’s system. Killing off the germs on hands with antibacterial products is futile and weakens your child’s- and the world’s- future ability to confront germs.

- Holly Perkins, Intent.com

Holly Perkins B.S. is a Fitness Expert and Personal Trainer in Los Angeles. Holly holds a degree in Exercise Physiology and Nutrition from Penn State and has been actively involved in the industry for over 12 years. Holly is a member of NSCA (soon to be CSCS certified), is the newest Celebrity Trainer on ExerciseTV, and is the current fitness model for WeightWatchers.com. Holly's unique approach bridging diet, lifestyle and personalized training has helped celebrities, athletes, moms and even a 2008 Presidential Candidate.