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Learn How to Sleep Like a Baby

Learn How to Sleep Like a Baby

Which of these situations have happened to you?

  • Tuning out at an important client meeting despite efforts to stay focused.
  • Begging off from Friday night out with friends three weeks in a row because of tiredness.
  • Midday lethargy that improves slightly after taking a cup of coffee.
  • Your spouse or children complain that you’re not listening.
  • Dozing off halfway through a movie.
  • Getting breathless soon after you start exercise.
  • You’ve got dark circles under your eyes no amount of concealer can get rid of.

Ticking off even just one of the above could indicate problems with sleep.  The good news is you don’t need to spend a fortune to get high-quality sleep.

It’s much more than just your body going on “sleep” mode.

In the book, “Fit for Life II: Living Health,” authors Harvey and Marilyn Diamond list sleep as the fourth element of health after air, water, and food. Our busy lifestyles produce more things to do in a day and we often sacrifice sleep. We assume shaving off a few hours from something we spend a third of our day doing wont hurt.  But It will!

Energy is what keeps us functioning and we use it up every day.  When we ran out of energy, we are in a state of enervation.  Sleep is when the body regenerates energy even as  other  important processes are also taking place – tissue repair, healing, cell replacements, and moving waste for elimination. When you limit sleep, you stop your body’s natural energy-recharging mechanism.  You don’t think twice about working on your presentation until 2 a.m, a mere few hours before you leave for a business trip.  But that’s no different from packing your laptop and leaving the charger! You’ll be running on empty.

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There’s no such thing as oversleeping.

How much sleep is enough? Enough is when the body has reloaded on lost energy and completed the other processes mentioned above.  Depending on the day’s energy expenditure and the quality of sleep, some people manage well with 6 hours while others absolutely need 10.  Ideally (when we don’t allow energy drinks and artificial stimulants to interfere) we sleep when we get tired.  And when the body is ready, we then naturally wake up.  There’s no such thing as oversleeping because your body simply claims the sleep it needs. It warns you when your energy levels are low. Don’t “dismiss” the message – like you would on your cell phone.

Quality over quantity: Make every sleeping minute count.

So you’ve set your alarm, switched off the lights, and are looking forward to a restful sleep.  Two hours later, you’re still staring at the ceiling while your mind replays the day’s scenes or tomorrow’s list of To-Do’s.  When that happens to me, I know the culprit is afternoon coffee, a cola drink, or chocolate and I kick myself for forgetting!

Here are other factors that affect good quality sleep.

Food:

Caffeine may not affect other people’s sleep quality, but a heavy dinner will.  Eating a lot at dinner, especially when meat is part of the menu, requires increased energy expenditure for digestion.  Harvey and Marilyn Diamond ascribe to food combining and following the body’s circadian rhythm.  To be in rhythm, don’t eat beyond 8:00 p.m. or at the very least, not within two hours of sleeping.  Otherwise, the food is poorly digested because of dwindling energy.  It’s like downloading a huge file on Torrent with just 5% of battery life.

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Air:

During sleep, the assimilation process – absorbing nutrients from digested food – also takes place. Oxygen from fresh air is needed and greatly aids the process.  We know from 4th grade Biology class that humans inhale beneficial oxygen and exhale harmful (to humans) carbon dioxide. If you sleep in an enclosed room, you are breathing stale air so don’t be surprised if you wake up tired.  And the more people you share that enclosed room with, the more stale air (carbon dioxide) you breathe in.  Open your window to allow fresh air in.   Turn off your air conditioning.  Consider a small portable fan placed a comfortable distance from you.  You save on energy plus its soft whirring sound can lull you to sleep.

Bright lights:

When nighttime and darkness comes, the body naturally produces  the sleep-inducing hormone, melatonin.  Light affects your body’s ability to produce melatonin. During winter season when the nights are longer, the body produces melatonin earlier in the night. Conversely, bright lights filtering into your bedroom will slow down your body’s production of melatonin.  Put on a sleep mask or tie a scarf around your eye area to simulate darkness necessary to get quality sleep.  This works well too when you need a quick cat nap during the day.

Electromagnetic Field (EMF)  Exposure:

EMF is an invisible area of energy that surrounds wiring and electric devices. Joseph Mercola, alternative medicine and osteopathic doctor, explains the EMF components.

Electric field is created by voltage or the force which pushes the electricity through wires.  Electric fields can be shielded physically by walls or other barriers.

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Magnetic field is created by the current or amount of electricity being pushed and is concerning because it can travel through barriers over long distances and is hard to block.

EMF exposure comes from cell phones, computers and wireless internet, non-corded portable phones, electric alarm clocks, lamps and wiring, among others.  Dr. Mercola’s advice: Turn off everything electrical in your sleeping area, including WI-FI (modems/routers), cell phones, and portable phones.  Position your head at least 3-to-6 feet from electrical outlets.

Exercise:

The National Sleep Foundation “2013 Sleep in America Poll” surveyed 1000 adults, between the ages of 23 and 60.  Major findings showed:

  • Self-described exercisers report better sleep.
  • Vigorous exercisers report the best sleep.
  • Non-exercisers are more sleepy at daytime.
  • Exercise at any time of day appears good for sleep.
  • Less time sitting is associated with better sleep and health.

This is the first poll result that shows spending too much time sitting might negatively affect sleep quality.

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The bi-directional relationship between sleep and exercise was the subject of researchers at Northwestern University’s Feinberg School of Medicine.  The effect of sleep on exercise was immediate, with subjects managing only short exercise sessions after sleeping poorly.

Aerobic exercise (20-30 minutes) improves sleep quality but try not to exercise within two hours of bedtime.  And it’s best to skip exercise if you slept poorly the previous night.

More Good-Snooze Tips:

Clinical psychologist and sleep expert Michael Breus, PhD offers realistic, practical advice:

  • Take your highest caffeine content beverage in the morning and taper through the day. Starting at 2 p.m, switch to fruit juice or water.
  • Try not to use the bedroom except for sleeping and intimacy to gain “stimulus control” that associates the bedroom with sleep.  If you need to read in bed, use a book light to avoid direct light in eyes.
  • Sleep at the same time every night so your body gets into a rhythm.
  • Practice Jacobsonian muscle relaxation techniques – tensing and relaxing muscle groups.

If you think it’s a hassle to work at getting enough quality sleep, revisit the situations listed at the start of this article.  Are you willing to sacrifice your health, relationships, and career due to a weakened  immune system, impaired mental alertness, and irritability or inattention?  Getting a good night’s sleep is natural, expense-free protection against challenges thrown your way.  When you sleep like a baby, you can make child’s play of work-life stress. The bonus: clear, bright eyes – no dark circles, no puffiness, and no concealer necessary.

Featured photo credit: kakisky via morguefile.com

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

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Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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