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May
is Better Sleep Month! |
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Sleep
has been getting a lot of publicity lately.
Lack
of sleep has been linked to everything from obesity to Alzheimer's
Disease! Even our children are suffering from exhaustion due to earlier
school days, over-extended schedules and stress.
May
is Better Sleep Month & a good time to examine the benefits
about getting a good night's sleep.
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Previous
Health Topics |
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Women and Sleep
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Just like a proper diet and regular exercise, a good night’s sleep is an important part of a healthy life – especially for women. However, a new survey of women by the Better Sleep Council shows that nearly 70 percent of all women in the U.S. report sleeping less than the recommended average of eight hours a night – and women ages 40-60 average only a meager five hours of sleep per night.
Research shows that women are more likely than men to have difficulty falling asleep and experience more daytime sleepiness. In addition, the rise and fall of hormone levels each month – and especially the major changes that occur during pregnancy and menopause – can create special sleep needs for women. Sleepless nights have also been linked to countless health risks including obesity, heart disease and even car accidents.
So, what’s causing this sleep deficit? According to women surveyed by the Better Sleep Council, the top three factors that rob them of sleep are:
- Work and/or family related stress
- Ailments such as an allergy or cold
- Uncomfortable mattress or pillows
"Stress and illness aren’t always factors that you can control, but you can control your sleep environment and especially improve what you are sleeping on,” said Nancy Shark, spokeswoman for the Better Sleep Council. “You should sleep on a mattress that combines superior comfort with the right support. If you are waking up tired and stiff, it may be time to replace it."
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10 Tips for
Better Sleep
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We all have too much to do, so take time out and recharge yourself by getting a good night's sleep. The quality and quantity of your sleep can make all the difference in how productive you'll be the next day. Here are ten tips to help you get the sleep you need and deserve.
- Maintain a regular bed and wake time schedule, including weekends.
- Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
- Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
- Sleep on a comfortable mattress and pillows.
- Use your bedroom only for sleep and sex. It is best to take work materials, computers and televisions out of the sleeping environment.
- Finish eating at least two to three hours before your regular bedtime.
- Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
- Avoid nicotine (e.g., cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
- Avoid caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
- Avoid alcohol close to bedtime. It can lead to disrupted sleep later in the night.
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