Do you Know What Can Keep You Awake at Night?

There are several things you may be doing that will keep you awake at night.  Here are five:

Caffeine - do not consume caffeine 8 hours before bedtime
Stress - Tiffs immediately before bedtime will take its toll
Excitement - Physical activities & a whirling mind will not allow relaxation
Mental Stimulation - Video games & electrifying movies keep you from winding down
Sugary Foods - Sugar rush within 2 or 3 hours of bedtime will keep you awake

Sleep is within your control.  You can easily avoid caffeine, video games and sugary foods before bedtime.  Make a habit of relaxing before you turn in.  Don't concentrate on the work ahead or uncompleted tasks of the day.  Make sleep a priority in your life

10 Quick Ways to Help your Insomnia

You can overcome your sleepless nights!

Take a moment and read this HealthCare9 article.  Make sleep a priority in your life 

 

Get Quality Sleep by Starting with Your Feet

Do you have trouble falling asleep?

Warm milk doesn't work? Counting sheep? Herbal Teas or crackers don't either? Here are three off-the-wall sleep tips that might just work for you.

Massage Your Feet
Spas and massage therapists have know for centuries pampering your feet relieves stress and promotes relaxation.  Have your significant other massage your feet before bed until they are warm and tingly.  You can do it yourself but it much more effective with help. A hot water foot bath can be relaxing and rejuvenating too.

Curl and Uncurl your Toes
Sounds strange I know. But, it works for some people. Try it for a few weeks - slowly curl and uncurl your toes for 30 seconds to a minute.  Repeat.  Don't over do it just enough to get relaxed.

You can train yourself, just like Pavlov's dog, to associate this relaxing action with sleep. After ten days or a few weeks you will associate this activity with sleep.

Rub Your Belly
Start with your belly button and rub in bigger and bigger circles. Do it once clockwise and once counter-clockwise. Try larger circles and then smaller circles. Do it for several minutes. It works for puppies, why would it work for you?

Do you know What Keeps Your Insomnia From Getting Better?

Do you know the 8 Biggest Sleep Stealers?

Stress, Sugar & Caffeine, a tiff before bed, trying to do too much during the day/evening, working too late at night, bedroom temp too warm, alcohol, and Irregular sleep patterns.

Check out this netdoctor article for a better understanding of this issues.

What keep you awake at night?

Airline Pilot Secret for Sleeping in Noisy Places - White Noise Machines

Pilot's Favorite Travel Accessory - White Noise Machines

"My secret to sleeping well in noisy places - I never go on a trip without my white noise machine."

"I spent $ 80 for mine about 12 years ago and have slept better thousands of nights because of it. That’s made it a pretty good investment."

"...(the) travel accessory that I would miss the most if I didn't have it along... is my white noise machine."

Source: Pilot Paul's Travel Accessories Blog 

 

How to Succeed in School

"A good night’s sleep is important to a child’s success in school.

Dr. Burg says lack of sleep can cause decreased attention span, sleeping in class, reduced reaction time and all of that can lead to lower grades.

Dr Burg recommends grade school children should get between 10 and 11 hours of sleep each night. Those in middle and high school need between 9 and 10 hours."

Source: KMAland

How much sleep do you need? ( It's more than you think )

Thomas Edison thought it was waste of time. Margaret Thatcher once famously said that it was “for wimps.”

Some lucky people can get by on only four to six hours of shut-eye a night. We hate to break it to you, but you're probably not one of them. Here, the truth about how much sleep you really need — and what can happen if you don't get it.

Read the article from everydayhealth.com

How much sleep do you average each night?

X-ray: Tourist Asleep on Airport Baggage Belt

The 36-year-old man was due to check in for a flight to Oslo, but found no one on duty at the airline desk. He leapt across the counter and fell asleep on the baggage belt with his bag beside him. The man then traveled for 15 minutes through the secure baggage area before being spotted on an X-ray scanner.

Where is the strangest place you've fallen asleep? 

Source: The Telegraph

Forget New York Charleston, WV is the city that never sleeps

"SleepBetter.org analyzed data from the Centers for Disease Control and Prevention’s (CDCP) annual Behavioral Risk Factor Surveillance System Survey (BRFSS) to rank the nation’s most sleep-deprived cities."  

See the Top 100 cities at SleepBetter.org

Sleep Tip Mom may not have known about

Did your mom ever tell you to drink warm milk if you were having trouble going to sleep?  Well, mom knows best!  Warm milk contains small proteins called peptides which helps your brain slow down so you can sleep.

But, there is a trick Mom may not have known about.  First, you need to bring the milk to a slight boil and remove it from the heat.  Allow the milk to cool enough to drink.  Interestingly, the boiling breaks down the milk proteins, or peptides, into smaller and smaller pieces.  And as we just read, its the peptides that will calm your brain.

Have you tried warm milk?

Source Life Extension Blog

Visit our blog for other interesting articles on the cause of insomnia and sleeplessness

Problems catching your ZZZs? Sleep disorders are common

"About one-third of the planet's population has some kind of sleep disorder," said Dr. Muhammad Sayed, medical director of Cascade Valley Sleep Disorders Center.

"It's a preventative branch of medicine," Sayed said. "It's more than just treating sleep disorders. You are preventing further complications. 

"Two-thirds of stroke patients have sleep apnea, untreated. Two-thirds of heart failure patients have untreated sleep apnea.  Sleep disorders are also increasingly linked to auto accidents, plane crashes, workplace accidents and learning problems"

Source: Heraldnet.com

Have you talked with your primary healthcare provider about your sleep problems?

 

 

ABC7 Video: Tips to Treat Insomnia

ABC 7 Los Angeles reports "Experts say if you are having trouble sleeping, also worth considering is a white-noise machine. More than 40 percent of those who tried one of these devices said they helped them sleep better "

Watch the ABC7 video

Have you tried a white noise machine?

 

 

3 in 10 Workers Fall Asleep At Work - The Hazards of Being Tired

Two-thirds of Americans do not feel well-rested, average sleep 6 hours 55 minutes each night.

The fatal consequences of Sleepy People

Drowsy driving causes one in five car accidents

Heart attack risk increases by 50 percent for adults averaging less than 6 hrs of sleep

Average US Worker pays $20 a week for coffee

Risk of Stroke 4 times greater

Sleepiness lower testosterone 10% to 15%

How much sleep do you average?

Source: Termlifeinsurance.org

More Brain Power - Get 7 Hours of Sleep Each Night

A Nurses' Health study reports 7 hours of sleep each night is needed for optimal brain function.

Also, mounting research linking sleep deprivation, less than seven hours a night, leds to an increased risk of heart disease and type 2 diabetes.

 

Source

Women's Biggest Sleep Thief? Menopause

"If you're a woman, odds are that, by the time you're 50, your body's changing chemistry will confound your best efforts to get the sleep you need."

"Sleep loss can lead to depression, anxiety and other serious health disorders such as cardiovascular disease, diabetes and obesity, says Dr. Tammi Shandro, a specialist in the areas of sleep and menopause."

Please discuss your sleep issues with your primary healthcare professional before it affects your quality of life.

Source: The Vancouver Sun

Consumer Reports: Insomnia Rampant but Treatable

Consumer Reports discovered 60% of their subscribers had trouble falling asleep, staying asleep or woke up tired at least 3 times per week.  Unfortunately, the survey participants reported having troubled sleep for 12 years on average.

Discuss your sleep issues with your primary healthcare provider on your next visit.  

Discover what helps you relax and what helps reduce stress in your life.  Make sleep a priority in your life - it's that important!

Whatch the video here WRBL News3 . News3 reported "... also worth considering is a white noise machine..."  I couldn't agree more. 

What methods have you discovered that help you sleep?

Video: How to Combat Lack of Sleep on any Holiday

One-third of Americans get less than 6 hours of sleep per night.

There are a few ways you can combat the lack of sleep on the Fourth or any holiday.

Watch HuffingtonPost Healthy Living video

 

White Noise Machines - Parents and a Baby's Best Friend

We agree with the Yoders "White noise. A baby's best friend. Wait, scratch that. A parent's best friend"

Parents are discovering the true value of having a white noise machine in the nursery.  Not only is it helpful in getting your baby the sleep she needs but, just as important, it gives parents a few extra moments in peace while their baby sleeps.

We recommend: 

Marpac's Sleepmate White Noise Machine or the Sound Oasis Sound Therapy System with Sounds for Baby 

You can read the Yoder's blog post here

Lack of Sleep - Affects Immune System like Stress

Pulling an all-nighter could be just as damaging to your immune systems as physical stress, according to a new study.

The immune system is altered in similar ways by lack of sleep and physical stress, pointing to a possible link to chronic diseases like obesity and diabetes.

Read the article here

5 Foods that Help You Sleep

"Here are the top five foods experts recommend to beat insomnia and send you to sleep"

  Cherries

  Bananas

  Toast

  Scottish or Irish Oatmeal

  Warm milk

Read more about each in this article "5 Surprising Foods that help you sleep"

I've never tried the Scottish or Irish Oatmeal but have benefited from the other four.  What food works for you?

 

Slideshow: 14 Reasons why You Can't Sleep

You follow all the sleep rules to the letter, but you're still not getting the rest you need. Here are some reasons you're tired.

Click here to view Slideshow

2 Tips - How do You Get a Baby to Sleep

Adults need between 7 and 9 hours each night.  Dr Harvey Karp told FoxNewsHealth.com that sleep deprivation can lead to unhealthy parents.  

"To ensure that new moms and dads get some sleep, Karp said parents can teach their baby to sleep better from the very first week of life with two important tips."

“Safe swaddling; arms down, not over-heating the baby and always sleeping on the back,” he said. “And the second part is white noise --all naps and all night. Those two things help to turn on the calming reflex, which gets the baby into a very profound sense of sleep.”

Read What are White Noise Machines? in our Key Sleep Aids Blog

Source: FoxNewsHealth.com
Picture: by permission Rachel Burke, all rights reserved

 

Can Sleeping In make you Fitter?

How do you make it in the Big Leagues? Practice
How do you stay there? Sleep In

New research suggests the more sleep-deprived a pro athlete the more likely he or she is to fail.

“Deep sleep is crucial for muscle recovery, bone mineralization, bouncing back from injuries, as well as illness recovery” says W. Christopher Winter, M.D.

Make sleep a priority in your life.

Source: Men's Health News

 

Which is Better - what you eat or when you eat?

Is there a good time of day to eat anything you like? Anything at all? Possibly, yes.

[ I think I'm going to like this... ] 

Scientists at the Salk Institute for Biological Sudies report "eat early and eat whatever you like but skip dinner and never have late night snacks."

Source: Psychology Today

 

Glow of Gadgets at Night may Hinder Sleep

Not getting enough sleep? The problem may be in front of you.

Researchers have long known that light suppresses melatonin, a hormone that helps regulate sleep. The American Academy of Sleep Medicine (AASM) says beware of blue wavelengths, the kind emitted by energy efficient light bulbs and electronic gadgets.

Studies have linked blue light and poor sleep to depression, diabetes, obesity and cardiovascular problems.

Watch this ABC7 video on how gadgets affect your sleep

So what's a gadget addict to do?

Have a regular bed time routine

Sleep in a cool, dark room

Most importantly, power down early, ideally two to three hours before bed

* * * TURN OFF YOUR ELECTRONICS 2 - 3 HOURS BEFORE BED * * *

22 Tips for a Better Night's Sleep

We've read many tips for a good night sleep, avoid caffeine and don't smoke, get more exercise, etc.  The author of this article has several I'll bet you've never heard before. 

Read Stephanie's article here

Which of these tips were new to you?

Prepare Your Bed for Summertime

As the season changes to summer, it’s time to clean the house and change the bed sheets. You can put away the flannel and bring out the summer sheets.

Summer Bed Linens - lightweight natural materials are best for summertime
Cotton Bed Sheets - natural and breathes well
Bamboo Bed Sheets - softer and smooth than the finest cotton

This hot August I believe you'll thank yourself for a cool comfortable bed

Source
Art provided by Fireside Saints by Douglas Jerrold, Blackie & Son, Ltd 1904

Myth: People need Less Sleep as they Age

According to study data, the answer is yes. But not as much less as we might think.

A 2010 sleep laboratory study from the United Kingdom's University of Surrey had 110 healthy adults go to bed at the same time and spend eight hours there. Scientists measured the amount of time the subjects slept and compared the averages by age:

Age 20-30: 433.5 minutes (7.23 hours)

Age 40-55: 409.9 minutes (6.83 hours)

Age 66-83: 390.4 minutes (6.51 hours)

Source: San Francisco Chronicle to Read More

New Parent Sleep Deprivation? It's NO Laughing Matter

People who have children know all too well about the sleep deprivation that goes hand-in-hand with having a new baby. But it's no laughing matter.

Myth 1: Babies Should Sleep in Silence

Myth 2: Some Babies Sleep through the Night

Myth 3: Never Wake a Sleeping Baby

Read Lorie Johnson's Article "Sleep Deprived Parents? Put Baby Myths to Bed" 

Children are effected by Sleep Disorders

The Centers for Disease Control has labeled "insufficient sleep" a public health epidemic

From bedwetting to loud snoring, a host of symptoms can indicate an underlying sleep problem in children... In some cases, children diagnosed with attention problems, such as ADD/ADHD, actually have a sleep disorder. Some of the symptoms are the same, such as changes in behavior and attention. "There are studies that show that up to 38 percent of our children who are on stimulant medication for ADD/ADHD do not have ADD/ADHD," Salberg says. "They have sleep deprivation or poor sleep, most of which is due to sleep apnea."

Read more of Vanessa Renderman's article here 

Slideshow: 22 Best Diet Tips

Losing weight just got a little easier. See WebMd's gallery
of tried-and-true weight loss tips. They really work!

Watch their slideshow here

 

Mom always said "Make Your Bed, It Won't Make itself"

Did you mother tell you "Make your bed, it won't make itself?"

That's not true anymore with the smart bed.  Watch the video here  

5 Reasons: Real Men Need Real Sleep

In honor of Men's Health Week, Ashley Sleep reveals five important reasons why real men need to make real sleep a priority:

1. Better Immune System  2. Energized metabolism  3. Stronger relationships  4. More youthful appearance  5. Improved memory

Read the Article here

3 Tips to Get Newborn to Sleep & Stay Asleep

Swaddle Your Baby

Wear Your Baby Down

Use a White Noise Machine

Read Jordon Glover's article here

Junk Foods More Appealing when Sleepy

Do you crave junk food when you are sleepy?  I do.

A recent study reported by USNews.com "Unhealthy foods, such as sweets and chips, are more appealing to people who haven't had enough sleep, new research suggests."

Now you know - "Your guard is somewhat down when you're tired and sleep deprived. Even though you know you probably shouldn't eat certain foods, when you're tired you might just decide to go for it."

Can't Sleep? You May be Afraid of the Dark

"The high incidence of insomnia among Americans has been attributed to risk factors such as high levels of stress, shift work, or mood disorders such as anxiety or depression.  This study, however, is among the first to suggest that an underlying fear of the dark could be a major contributor."

CBS News reported "Poor sleepers were more easily disturbed by the noises, and their reactions were exaggerated by darkness."

Blue Light Warning for Sleep Deprived

Researchers, including Harvard University’s Dr. Steven Lockley, have long known that light suppresses melatonin, a hormone that helps regulate sleep.  Studies have linked blue light and poor sleep to depression, diabetes, obesity and cardiovascular problems

What’s a gadget addict to do? Power down two to three hours before bed time.

Moderate Drinking May Disrupt Sleep

Alcohol is thought to disrupt sleep during the second half of the night, because of what's known as a "metabolic rebound" effect. Alcohol can help you fall sleep immediately after you drink it, but as your blood alcohol level declines, you become more alert.

Rachael Rettner, MyHealthNewsDaily, reports people who consume low doses of alcohol sleep for less time than normal.

Sleep Tips for Shift Workers

Shift work - midnights or afternoons - has its reward, but restful sleep is often sacrificed.

Shift workers average just five hours of sleep per day. Sleep loss from working nights can cause chronic drowsiness, depression, poor quality work and driving accidents.

Read Sleep Tips for Shift Workers from the Henry Ford Center for Sleep Disorders

Is Stress Stealing Your ZZZs?

Stress may keep you tossing and turning at night.  Figure out how it is affecting your life.

Take WebMDs quiz  

QUIZ: Myths and Facts About Fatigue

Take WebMD's quiz and see if you know the difference between myth and fact

Chris

How to treat insomnia in week 15 of pregnancy

Paula Greer, Nurse Midwife at Baltimore Washington Medical Center, answers the question "How can I treat my Insomnia in week 15 of pregnancy?".

She advises periods of insomnia during pregnancy is common. Your inability to sleep can interfere with your ability to function and result in exhaustion and mood changes.

Some of her suggestions are:

Adequate nutrition, avoid caffeine and alcohol

Regular physical activity

White Noise

Sound Dampen your room

Hydrotherapy with warm soaks in bath

Read more here

Change is the law of life

Change is the law of life. Those who look only to the past or present are certain to miss the future.

Lack of Sleep & Obesity Linked

A new study published in The American Journal of Human Biology discusses the link between inadequate sleep and obesity.

" Experimental studies have found that short-term sleep restriction is associated with impaired glucose metabolism, dysregulation of appetite, and increased blood pressure."

" Inadequate sleep can refer to either shorter sleep durations or poor sleep quality with or without the presence of a sleep disorder. " 

" In simplistic terms, obesity develops when energy intake is greater than energy expenditure...a potential additional factor may be an inadequate sleep. "

Tips to Lower Your Stress Level & Sleep Better!

Here are some tips to help you deal with stress and get a good night's sleep.

If you are feeling stressed about a situation let it go. Don't worry unnecessarily about it.

Click here to read more source

Waking up Early is making us Fat!

A Newsweek magazine article "Waking up early is making us fat" explains your internal body clock want us to stay asleep but our external social clock wants us to wake up.  Unfortuantely, by getting up with the alarm during the week and sleeping in on the weekends results in many of us never getting a normal night's sleep.  

And, shift workers suffer more.  In one study the resulting metabolic chaos, over time, can lead to 13 extra pounds in a year.

The author, Trevor Butterworth, wrote "... might be a major factor diving obesity..."

Sleep specialists have been advising us for years to maintain a constant sleep cycle, even on weekends

Key Sleep Aids