If you have a hard time falling asleep or staying asleep, your bedroom may be part of the problem. There can be many factors that you don’t realize are keeping you from an entire, rejuvenating night’s sleep. The National Sleep Foundation put together this list of 6 simple changes that you can make to your bedroom to create an ideal sleeping environment.
Category Archives: Health Recomendations
You may think your body just shuts down when you sleep. However, your body goes through an amazing and complex process. As you go through the four stages of sleep each night, your body triggers processes that help you achieve that rested and healthy feeling the next morning.
Here’s a graphic from the Huffington Post that shows each stage of the sleep cycle and the effects that being in that stage have on your body.
For more information on the the cycles and their effects, check out the full article, Your Body Does Incredible Things When You Aren’t Awake.
So be sure to rest up and get your ZZZs!
We have said it once and we will say it again, sleep is important! But many people are still not getting enough good sleep every night and are, in fact, sleep deprived. Here are some simple ways to improve your nights sleep.
Length of Sleep
It can be easy to convince yourself that the length of time you sleep is not that important. However, it is essential to your health, performance, and recovery. It is important to get a full night of sleep each night to perform your best during the day.
Importance of the Sleep Phases
There are different phases of sleep, two of which are very important in determining the quality of your sleep: slow-wave sleep (deep sleep) and REM sleep. The human body is pretty amazing, as it will manage the length of time you stay in each cycle. The time you spend in each cycle will adjust automatically based on what your body needs and the total length of time you are sleeping.
A way to ensure you are getting enough zzz’s and enough time in those sleep phases is to go to bed at a decent time. Give yourself extra time to relax and fall asleep by making your bedtime a little earlier, if needed. Consistency is great too if you go to bed at the same time every night it’s easier for your body to develop good sleep habits.
Keep distractions out of the bedroom. Make your bed about sleeping, not watching TV or playing on your phone, tablet, or computer. Creating a restful environment will help your body relax and make falling asleep a little easier.
Take these tips and enjoy a restful night’s sleep.
The importance of a good night’s sleep is often ignored as impending deadlines approach, or the countless tasks of the day require you to stay up later and later. But what is the damage that can be caused by not getting enough sleep? A sleep study was preformed last year, and the results were astonishing. The study showed that just sleeping less than six hours a night for a week caused changes to more than 700 genes! Here are some of the scary effects that not getting enough sleep can cause:
After one night of inadequate sleep you are…
More likely to eat more and be hungrier. Studies have shown that short-term sleep deprivation can result in a preference for high-calorie, high-carb foods and a greater likelihood of choosing unhealthy foods options.
You can be less focused and have memory problems. Being exhausted zaps your focus and renders you forgetful. According to Harvard University, sleep is thought to be involved in the process of memory consolidation, which means that not getting enough sleep can make it more difficult to learn and retain new things.
More likely to have an accident. Getting less than six hours of sleep can triple your risk of drowsy driving-related accidents, according to the National Sleep Foundation.
More likely to catch a cold. Proper rest is a major factor in a healthy immune system. A study preformed by Carnegie Mellon University found that sleeping fewer than seven hours a night tripled the risk of coming down with a cold.
You can’t look your best. Beauty sleep is a very real thing! Researchers have found that there are links between sleep deprivation and skin aging.
After an extended period of sleep deprivation you will experience an increased risk of stroke, obesity, some types of cancers, and heart disease, as well as other serious medical issues.
To see the full article by the Huffington Post, Horrifying Picture of What Sleep Loss Will Do To You click HERE.
Make getting 7-8 hours a sleep of night your New Year’s resolution for next year and sleep your way to better health!
Everyone gets stressed out during the holidays. It could be from shopping, family gatherings, or planning too many events in a short time. Whatever the cause, you need a healthy way to relieve it. Here are 10 activities that will naturally relieve your stress.
- Take a Relaxing Bath
Take time to enjoy a relaxing bath after wrapping presents. Maybe even light some candles and add some essential oils. Make it a special occasion!
- Drink Organic Herbal Tea
Just the act of preparing and sipping tea will give you some personal time for relaxation. Research also shows that it can lower blood pressure.
- Listen to Music
Music has a special link to our emotions, so it can have an extremely relaxing effect on our bodies and minds. It also distracts us from our stress and helps prevent the mind from wandering.
- Write In a Journal
Whether it’s a journal or a daily planner, organize your life and your thoughts. Write down your plans for the day so that you don’t feel pressed for time. This will help you feel a sense of control and give you peace of mind during this busy season.
- Get Regular Exercise
Make an effort to do some kind of physical activity and get your heart rate up for at least half an hour a day. This will help you vent frustration and relieve tension. Try yoga, deep breathing, or meditation as well.
- Eat Healthfully
Eating foods that are high in Omega-3 fatty acids will naturally stress naturally. Examples are fish, nuts, avocado, strawberries, and leafy greens. These foods are great for your body for many reasons, and stress relief is a great added bonus! It also doesn’t hurt to eat healthfully to make up for all those holiday sweets.
When under stress, your body heightens its sense of smell, which is a survival instinct to identify threats in your environment. Aromatherapy addresses stress issues through the use of essential plant oils, giving your brain pleasant and healing aromas.
- Arts and Crafts
Find time to do some kind of creative activity, such as painting, ceramics, woodworking, or paper maché. Having an activity to focus on, with no pressure or time restraints, is a great way to relax your mind and body. You may also find that you’ve created a great present for someone!
- Get a Massage
Getting a massage is one of the best ways to relieve stress. It can enhance circulation, improve range of motion in your joints, and help relax tight muscles that hold your stress. If you’ve ever had a massage, you know how wonderful and light you feel afterwards.
Sleep is, above all else, the most important activity for reducing stress. Each person is different, so it is important for you to figure out how much sleep you need to feel alert and rested. You can improve your sleep schedule by getting into a routine or pattern that lets your mind and body know that it’s bedtime!
So don’t let yourself become overwhelmed by the hustle and bustle. Try out some of these activities and have a relaxed and happy holiday season!