How many of you consider the importance of sleep in relation to fat-loss, injury prevention and recovery, lack of focus, and overall health and vitality?
According to a study published in the Lancet Medical Journal (1) chronic sleep deprivation may speed the onset or increase the severity of age-related conditions such as type 2 diabetes, high blood pressure, obesity, and memory loss.
Just one week of sleep deprivation altered subject’s hormone levels and their capacity to metabolize carbohydrates.
During sleep deprivation the researchers found that the men's blood sugar levels took 40% longer to drop following a high-carbohydrate meal, compared with the control group (well rested group).
Their ability to secrete and respond to the hormone insulin (which helps regulate blood sugar) dropped by 30%.
Additionally, the sleep-deprived men had higher night-time concentrations of the hormone cortisol, (hormone released in response to stress), and lower levels of thyroid-stimulating hormone.
These raised cortisol levels mimic levels that are often seen in older people, and may be involved in age-related insulin resistance and memory loss.
So with that in mind here are some helpful tips to getting a good night’s sleep:
1. Get to sleep by 10.00 pm if possible – as most of the physical repair in your body takes place between 10 pm and 2 am. For example the gallbladder dumps toxins during this period. If you are awake then your liver is being overworked and perhaps sending toxins into your bloodstream.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music. Some studies suggest that soaking in hot water before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated.
3. Create a sleep-conducive environment that is dark, quiet, comfortable, cool, and without interruptions. Design your sleep environment to establish the conditions you need for sleep. Also make your bedroom reflective of the value you place on sleep. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland's production of melatonin and serotonin (growth and immune boasting hormones).
4. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving.
5. Avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.
6. Keep the light off when you go to the bathroom at night. As soon as you turn on that light you will immediately cease all production of the important sleep aid melatonin.
7. Eating a high-protein snack several hours before bed works for many (but not all as it depends on metabolic type). This can provide the L-tryptophan needed to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the L-tryptophan cross the blood-brain barrier.
8. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. Additionally grains will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
9. Exercise regularly. It is best to complete your workout at least a few hours before bedtime. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset.
10. Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body does. A study has shown that this reduces night waking.
11. Remove the clock from view. It will only add to your worry when constantly staring at it... 2 am...3 am... 4:30 am...
12. Use your bedroom only for sleep and sex to strengthen the association between bed and sleep. It is best to take work materials, computers and televisions out of the sleeping environment.
13. Using dimmer switches in living rooms and bathrooms before bed can be helpful.
14. Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.
15. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake as caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep.
16. Avoid nicotine (e.g. cigarettes, tobacco products). When smokers go to sleep, they experience withdrawal symptoms from nicotine, which causes sleep problems.
17. Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.
18. Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.
19. Avoid drinking any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
20. Sleep on a comfortable mattress and pillows. Make sure your mattress is supportive and have comfortable pillows. Make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
21. Listen to white noise or relaxation CDs. Some people find nature sounds like rainfall or ocean waves, or white noise soothing for sleep.
22. Herbs including chamomile and valerian are regarded as natural relaxants.
3 Ways to Better Sleep
Tips to help you get better sleep and wake refreshed and energized.
All too often the alarm clock goes off and it seems you’re just as tired as when you laid down. Perhaps you’ve tossed and turned all night, or stared at the ceiling trying to fall asleep. Maybe you’ve slept, but you don’t really feel rested. Whatever the problem there are ways to help you get better sleep.
If you wake up tired, stiff or sore, the day ahead may not be as productive and happy as it would if you were getting better sleep. Sleep is crucial to a healthy and happy life. You body must have adequate sleep to rest and rejuvenate itself from the events of the day.
Without better sleep, your job, your relationships, and even the time you play can suffer. It’s hard to give your best at whatever you’re doing unless you feel rested and alert. Correcting poor sleep habits and getting better sleep should be at the top of your to-do list.
The first step to better sleep is to evaluate your current mattress. A worn out or poorly designed mattress can be devastating to your health. Any mattress should be firm enough to provide proper support and still cradle your body comfortably.
One type of mattress that has received good review is a Tempur-Pedic. Originally developed for NASA, Tempur-Pedic mattresses use your body heat and mass to mold itself to the contour of your spine. Pressure points found in the typical spring and coil mattresses are eliminated. The Tempur-Pedic mattress distributes weight evenly and thus provides you entire body comfort. The result is no pain and soreness and better sleep each night.
The second way to get better sleep is to avoid activities that get occupy your mind right before sleep. Try to get your mind free and peaceful before you lay down to sleep. One technique that helps clear the mind is to lie down and take several slow deep controlled breaths. Pick a number such as 15 or 20. Count each deep breath as you inhale and exhale slowly. The secret here is that your mind is focused on counting the breaths, and thus your mind becomes clear of other things.
The third tip for better sleep is to avoid high level or strenuous activity right before bed. Exercising right before bed can keep you awake. Do something that’s very relaxing and stress-free for an hour or so before bedtime. This allows your muscles to relax and be prepared for better sleep. Light stretching is recommended to help your muscles lengthen and relax.
Many people find that simply replacing their mattress creates better sleep. Add the other two tips and you’ll be snoozing in no time. You’ll awake refreshed and ready for the day ahead.
All too often the alarm clock goes off and it seems you’re just as tired as when you laid down. Perhaps you’ve tossed and turned all night, or stared at the ceiling trying to fall asleep. Maybe you’ve slept, but you don’t really feel rested. Whatever the problem there are ways to help you get better sleep.
If you wake up tired, stiff or sore, the day ahead may not be as productive and happy as it would if you were getting better sleep. Sleep is crucial to a healthy and happy life. You body must have adequate sleep to rest and rejuvenate itself from the events of the day.
Without better sleep, your job, your relationships, and even the time you play can suffer. It’s hard to give your best at whatever you’re doing unless you feel rested and alert. Correcting poor sleep habits and getting better sleep should be at the top of your to-do list.
The first step to better sleep is to evaluate your current mattress. A worn out or poorly designed mattress can be devastating to your health. Any mattress should be firm enough to provide proper support and still cradle your body comfortably.
One type of mattress that has received good review is a Tempur-Pedic. Originally developed for NASA, Tempur-Pedic mattresses use your body heat and mass to mold itself to the contour of your spine. Pressure points found in the typical spring and coil mattresses are eliminated. The Tempur-Pedic mattress distributes weight evenly and thus provides you entire body comfort. The result is no pain and soreness and better sleep each night.
The second way to get better sleep is to avoid activities that get occupy your mind right before sleep. Try to get your mind free and peaceful before you lay down to sleep. One technique that helps clear the mind is to lie down and take several slow deep controlled breaths. Pick a number such as 15 or 20. Count each deep breath as you inhale and exhale slowly. The secret here is that your mind is focused on counting the breaths, and thus your mind becomes clear of other things.
The third tip for better sleep is to avoid high level or strenuous activity right before bed. Exercising right before bed can keep you awake. Do something that’s very relaxing and stress-free for an hour or so before bedtime. This allows your muscles to relax and be prepared for better sleep. Light stretching is recommended to help your muscles lengthen and relax.
Many people find that simply replacing their mattress creates better sleep. Add the other two tips and you’ll be snoozing in no time. You’ll awake refreshed and ready for the day ahead.
What If I Find Head Lice on My Child?
Finding lice on your child's head won't probably be the most traumatic event you'll experience as a parent, however initially (until you've done some research) you may go into a bit of a panic mode.
First of all, head lice are a type of parasite which means they have to have a host in order to survive. In the case of head lice, their host is us humans... and more often than not your children. Children far and away are the most probable to be infested because of the close contact with each other in a school setting.
Infestation can spread quickly through contact with the infected person's head. So once the child becomes infested at school the problem can quickly spread throughout the family.
Let's take a quick look at how you can check for the presence of head lice on your children.
Since head louse survives on human blood, when they are on your child's head, they will crawl around (they don't hop or fly) with the assistance of their tiny claws and find a spot to feed. This is the sensation that your child will feel... since these critter are so small this activity is by no means painful... rather very itchy.
Probably the easiest telltale sign of head lice is by finding the presence of their 'nits' (their eggs). The nits get attached to hair follicles very close the base; near the host's scalp (so they can stay warm and incubate). They are a yellow, tan, or brown color when present on your child's hair follicles. In fact, they may appear to look like dandruff, but you can easily tell the difference by trying to remove the particle.
The head lice 'nit' is adhered to the hair follicle by a natural adhesive. So, if you have trouble removing the speck because it doesn't seem to want to let go; then that speck may very well be a nit. The nits are easier to find than the actual lice because the actual head lice are a shy group and won't like light you will probably be using, so check for these first. Simply part your child's hair by sections (the use of a magnifying glass may be useful) and look closely for the nits.
If you do detect the presence of head lice on your child, you should notify the school or day care that your child attends. Outbreaks and infestations can rapidly deploy because a single female louse can lay upwards of 200 eggs before they are done.
Although not dangerous or devastating, treating and ridding your child of these annoying critters must be done thoroughly. If you leave but one of the lice behind, you will probably be dealing with a re-infestation.
First of all, head lice are a type of parasite which means they have to have a host in order to survive. In the case of head lice, their host is us humans... and more often than not your children. Children far and away are the most probable to be infested because of the close contact with each other in a school setting.
Infestation can spread quickly through contact with the infected person's head. So once the child becomes infested at school the problem can quickly spread throughout the family.
Let's take a quick look at how you can check for the presence of head lice on your children.
Since head louse survives on human blood, when they are on your child's head, they will crawl around (they don't hop or fly) with the assistance of their tiny claws and find a spot to feed. This is the sensation that your child will feel... since these critter are so small this activity is by no means painful... rather very itchy.
Probably the easiest telltale sign of head lice is by finding the presence of their 'nits' (their eggs). The nits get attached to hair follicles very close the base; near the host's scalp (so they can stay warm and incubate). They are a yellow, tan, or brown color when present on your child's hair follicles. In fact, they may appear to look like dandruff, but you can easily tell the difference by trying to remove the particle.
The head lice 'nit' is adhered to the hair follicle by a natural adhesive. So, if you have trouble removing the speck because it doesn't seem to want to let go; then that speck may very well be a nit. The nits are easier to find than the actual lice because the actual head lice are a shy group and won't like light you will probably be using, so check for these first. Simply part your child's hair by sections (the use of a magnifying glass may be useful) and look closely for the nits.
If you do detect the presence of head lice on your child, you should notify the school or day care that your child attends. Outbreaks and infestations can rapidly deploy because a single female louse can lay upwards of 200 eggs before they are done.
Although not dangerous or devastating, treating and ridding your child of these annoying critters must be done thoroughly. If you leave but one of the lice behind, you will probably be dealing with a re-infestation.
Home Remedy For Cold Sores That Works Fast
Looking for a good home remedy for cold sores? While you will hear about all types and kinds of a home remedy for cold sores, there are a few that have been shown to work. For anyone who has suffered with a cold sore you know how painful it can be. And since they will typically last from 10-14 days, finding relief becomes a priority. Give one of these tips a try the next time you, or someone you know, develops a cold sore.
Ice - When you start to feel a cold sore coming on, take an ice cube and wrap it in a thin cloth. Apply it on the spot where your sore is starting to hurt and keep it there for as long as possible. Continue to do this 3-4 times a day. What the ice will do is deaden the blister that is trying to appear. This method will work if you begin doing the moment you start feeling a cold sore is coming on. If you wait until it already has appeared, it's too late.
Aloe Vera - This home remedy for cold sores will work if you your cold sore does blister on you. Take a leaf from an aloe vera plant and rub the liquid from it onto your cold sore blister. It may sound strange, but it gives results. Do this a few times a day and at night. Within a day or two your cold sore will be gone. I know people who will grow aloe plants in their home just for this very reason.
Vitamin B - Taking vitamin B supplements has been shown to help get rid of a cold sore. Vitamin B-12 works especially well.
Tea Tree Oil - Many people say this is the best home remedy for cold sores. This is a drink that contains tea tree oil, herbal sage, and violet. These ingredients are mixed together with a couple sage leaves and ginger powder, and put in with a cup of boiling water. Drink this 2-3 times a day and within a couple of days your cold sore will be gone.
Coconut Oil - Take 100ml of coconut oil, 2ml of dettol, and 3ml or carbolic acid and mix them together. Apply twice daily directly on your cold sore. Some people say this formula also works on boils and mosquito bites.
Other Home Remedy For Cold Sores - Witch hazel, spirit of camphor and lemon balm extract are said to work.
There are also some foods that you do not want to eat when experiencing a cold sore. These foods will only make the problem worse. Avoid eating chocolate, oatmeal, seeds, peas, nuts, and any wheat products. Why? Because arginine is in these foods and they are a cold sores friend. Other salty foods, and even coffee can cause a cold sore to linger.
The next time you feel a cold sore coming on, give one of these tips a try and see if it doesn't give you the relief you're looking for. Finally, a good home remedy for cold sores.
Ice - When you start to feel a cold sore coming on, take an ice cube and wrap it in a thin cloth. Apply it on the spot where your sore is starting to hurt and keep it there for as long as possible. Continue to do this 3-4 times a day. What the ice will do is deaden the blister that is trying to appear. This method will work if you begin doing the moment you start feeling a cold sore is coming on. If you wait until it already has appeared, it's too late.
Aloe Vera - This home remedy for cold sores will work if you your cold sore does blister on you. Take a leaf from an aloe vera plant and rub the liquid from it onto your cold sore blister. It may sound strange, but it gives results. Do this a few times a day and at night. Within a day or two your cold sore will be gone. I know people who will grow aloe plants in their home just for this very reason.
Vitamin B - Taking vitamin B supplements has been shown to help get rid of a cold sore. Vitamin B-12 works especially well.
Tea Tree Oil - Many people say this is the best home remedy for cold sores. This is a drink that contains tea tree oil, herbal sage, and violet. These ingredients are mixed together with a couple sage leaves and ginger powder, and put in with a cup of boiling water. Drink this 2-3 times a day and within a couple of days your cold sore will be gone.
Coconut Oil - Take 100ml of coconut oil, 2ml of dettol, and 3ml or carbolic acid and mix them together. Apply twice daily directly on your cold sore. Some people say this formula also works on boils and mosquito bites.
Other Home Remedy For Cold Sores - Witch hazel, spirit of camphor and lemon balm extract are said to work.
There are also some foods that you do not want to eat when experiencing a cold sore. These foods will only make the problem worse. Avoid eating chocolate, oatmeal, seeds, peas, nuts, and any wheat products. Why? Because arginine is in these foods and they are a cold sores friend. Other salty foods, and even coffee can cause a cold sore to linger.
The next time you feel a cold sore coming on, give one of these tips a try and see if it doesn't give you the relief you're looking for. Finally, a good home remedy for cold sores.
Get Rid Of A Cold Sore
Getting a cold sore can be a most unpleasant experience. And if you are one of the over 60 million people who develop a cold sore each and every year, you already know that. Why do people get a cold sore, and what can be done when a cold sore appears? Here is a quick cold sore Q & A to give you some answers to these questions and many others.
What Causes A Cold Sore?
There are many reasons why you can get a cold sore. One of the biggest ones is due to stress. If you are going through a very stressful time in your life, your chances of getting a cold sore are greatly increased. Why? Because your immunity is low due to the stress. Being out in to much sunlight can be a big cause. Other triggers include illness, fevers, and believe it or not, even eating too much chocolate can cause a cold sore to break out.
Is A Cold Sore Contagious?
Cold sores are extremely contagious. You should avoid kissing anyone when you have a cold sore. You will also want to avoid sharing glasses, utensils, toothbrushes, and towels.
How Long Do Cold Sores Last?
While there is no set length of time, cold sores can last up to 2 weeks. If you can start treating it very early in the beginning you may be able to reduce the length of time significantly. In many cases it can be only 3-5 days in duration. The key is treating it as soon as you notice something is not right and you start noticing some discomfort.
What Is The Difference Between A Canker Sore And A Cold Sore?
A canker sore appears on the inside of your mouth or gums and is caused by bacteria. A cold sore is caused by a virus and will most likely always appear on the outside of your mouth. There are rare times when a cold sore will form on the roof of your mouth.
Is There Anything That Will Get Rid Of A Cold Sore?
While there is no cure to ever preventing a cold sore from forming, there are products available that will dramatically help reduce the pain and help heal the cold sore much faster. Many times you can be healed in as little as 4-5 days. (You can go to our website for more details.) You can also purchase medication from any pharmacy with a doctors prescription. Most of the over the counter products may help in a small way, but unfortunately, many are simply ineffective.
What Causes A Cold Sore?
There are many reasons why you can get a cold sore. One of the biggest ones is due to stress. If you are going through a very stressful time in your life, your chances of getting a cold sore are greatly increased. Why? Because your immunity is low due to the stress. Being out in to much sunlight can be a big cause. Other triggers include illness, fevers, and believe it or not, even eating too much chocolate can cause a cold sore to break out.
Is A Cold Sore Contagious?
Cold sores are extremely contagious. You should avoid kissing anyone when you have a cold sore. You will also want to avoid sharing glasses, utensils, toothbrushes, and towels.
How Long Do Cold Sores Last?
While there is no set length of time, cold sores can last up to 2 weeks. If you can start treating it very early in the beginning you may be able to reduce the length of time significantly. In many cases it can be only 3-5 days in duration. The key is treating it as soon as you notice something is not right and you start noticing some discomfort.
What Is The Difference Between A Canker Sore And A Cold Sore?
A canker sore appears on the inside of your mouth or gums and is caused by bacteria. A cold sore is caused by a virus and will most likely always appear on the outside of your mouth. There are rare times when a cold sore will form on the roof of your mouth.
Is There Anything That Will Get Rid Of A Cold Sore?
While there is no cure to ever preventing a cold sore from forming, there are products available that will dramatically help reduce the pain and help heal the cold sore much faster. Many times you can be healed in as little as 4-5 days. (You can go to our website for more details.) You can also purchase medication from any pharmacy with a doctors prescription. Most of the over the counter products may help in a small way, but unfortunately, many are simply ineffective.
Cure a Cold With One of the Big Three
It is a fact, if you live on planet earth you are going to catch a cold. You are out and about interacting with people; talking to them, shaking hands, putting your hands on door knobs. Germs are spread. When you come into contact with other people you can count on spending time sneezing, coughing, blowing, and sniffling. Most Americans catch two to four colds every year. So we know the facts but it does mean we have to live with with all the consequences.
There are a lot of remedy's for what helps cure a cold, but the truth is it's impossible to cure a cold; however, you can impact how long it hangs around. And there have been only three things that have been shown to reduce the amount of time a could persists -
Chicken soup
Zinc lozenges
Vitamin C
What's even more interesting is, science recognizes these three things but literally has no clue why they work, but the research clearly shows they do.
Here's the cold reduction plan
Take regular doses of any of the three at the moment you start feeling symptoms - That's 500 milligrams of vitamin C four times per day and make sure you're taking plenty of water immediately at the start of cold symptoms and for the next two or three days, or one zinc lozenge every six hours, or a cup of chicken soup four times a day at the onset of symptoms. Doing these things can reduce the average time a cold lasts from about five days to three.
There are a lot of remedy's for what helps cure a cold, but the truth is it's impossible to cure a cold; however, you can impact how long it hangs around. And there have been only three things that have been shown to reduce the amount of time a could persists -
Chicken soup
Zinc lozenges
Vitamin C
What's even more interesting is, science recognizes these three things but literally has no clue why they work, but the research clearly shows they do.
Here's the cold reduction plan
Take regular doses of any of the three at the moment you start feeling symptoms - That's 500 milligrams of vitamin C four times per day and make sure you're taking plenty of water immediately at the start of cold symptoms and for the next two or three days, or one zinc lozenge every six hours, or a cup of chicken soup four times a day at the onset of symptoms. Doing these things can reduce the average time a cold lasts from about five days to three.
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