In Your Daily Dose
Do you want better sleep? Each of us needs healthy amount of quality sleep to reduce the potential we’ll experience sleep deprivation related illnesses or symptoms. A higher number of car accidents, in ability to think clearly, slower reaction time, over eating, lower sex drive, forgetfulness, depression and an increased risk for several dangerous health problems are all associated with lack of sleep. What can you do to improve the quality of your sleep? Discover a simple step in Daily Dose today.
In Fact or Fiction you’ll find out how much oxygen your body needs to survive.
In The News
Researchers from the University of Illinois College of Agriculture have found that men and others over the age of 65 AND who have access to natural surroundings, sleep better. Those natural surroundings can be green space at a nearby park, a sandy beach or an ocean view.
The importance of quality sleep cannot be overstated. Inadequate sleep is associated with a decline in mental and physical health, reduced cognitive function and an increased rate of obesity. Exposure to a natural environment will help people get the sleep they need.
Daily Health Tip
As you probably guessed, today’s health tip is to get better sleep!
There are several ways to accomplish getting better sleep, improving your health and feeling better overall.
1. Go to bed as early as possible in the evening. If you didn’t get everything done, it’s better for your body to get up at 5am than it is to stay up until 11pm. In the hours between 10 pm and 2 am your body does housekeeping duties in your gallbladder, liver and brain. If you aren’t resting in that time period, it can significantly reduce the efficiency of your system.
2. Do the same thing every night at the same time. In other words, set a bed time and stick with it. Do the same things every night as you are getting ready for bed, such as brushing your teeth, reading 5 pages of an uplifting book, and putting on pajamas. Don’t read a suspenseful book or mystery because you could be tempted to just keep reading right past bedtime!
3. Never watch television in bed. You bed should be for sleeping and intimate times with your spouse. Don’t do work, be on the computer or watch television.
4. Don’t watch television right before bed. TV is stimulating to the brain and makes it more difficult for you to fall asleep.
5. Limit the amount of fluids you drink within two hours of going to bed. Go to the bathroom right before tucking yourself in at night. Both of these will help reduce the number of times you might have to get up during the night.
6. Wearing socks will keep your feet warm and reduce the number of times you wake up during the night.
7. Limit caffeine and alcohol in your daily diet. Both will reduce the quality of sleep you get.
8. Exercise for at least 30 minutes a day to improve the quality of your sleep and your ability to fall asleep more easily.
9. Sleep in a darkened room. Even the smallest amount of light can unbalance your body’s production of serotonin and melatonin – both responsible for quality sleep. When you get up to go to the bathroom, don’t turn on the lights. Light signals your hypothalamus that it is time to wake up and take action. Even the slightest bit can disrupt your sleep and reduce the quality of what you do get. Cover your alarm clock, close the bedroom door and use room darkening draperies.
10. Keep the temperature in your room no higher than 70 degrees F at night. Your body temperature will naturally drop around 4 hours after you fall asleep. A warmer room can cause more restless sleeping and reduce the quality of what you get.
11. Avoid foods that you might be sensitive to that cause congestion, gastrointestinal gas, bloat or upset.
12. Increase the amount of light you get during the day by working near a window, going outside several times or getting daylight bulbs for your lamps. Sleep in complete darkness. Using both of these will help to regulate your melatonin and your sleep.
And of course, get some sunshine and enjoy the outdoors every day.
Making these changes can be a challenge – but one you are well equipped to handle. Think back to other times in your life when you wanted to make a change – you wanted a different job, applied to college, quit smoking, started exercising . . .
Each time you made a change there was something different in your life that motivated you to continue. In other words, you found what inspired the change, or the reason for what you wanted and you VALUED that inspiration.
When you can value your body’s need for sleep, you’ll make the changes. You might try thinking about it this way:
Sleeping better improves your ability to think and increases the potential for a better job or promotion.
Sleeping better improves your level of patience, making you a better spouse and parent.
Sleeping better improves your physical health so you’ll live longer, be thinner and have less illness.
In other words, sleep impacts your relational, physical, mental and financial health – all by getting 8 hours of quality sleep a night.
My Daily Affirmation
My friends and family approve of my partner too. I appreciate their support and show my gratitude. I look forward to a bright future with my partner.
1. How can I keep my relationship with my partner secure?
2. How can I keep our chemistry from fading to complacency?
3. What can I do to support my partner's hopes and dreams?
Fact Or Fiction?
Can you live on 100% oxygen? The answer might surprise you –
FALSE! In fact, only 20% of the air we breathe is made up of oxygen. If we were to breath 100% oxygen for too long it would actually kill us. Too much of a good thing!
Have a wonderful day!
Your Healthy Life America Team