A Special Message

I'm not an expert on weight loss, nutrician, fitness, diets, etc. & don't claim to be. I just do a lot of research on the subjects, so I can bring you the best information I can find. You won't find a lot of hokey fad diet crap on this blog, just honest info you can use to become more healthy & fit. Hope you enjoy it. Terry

Monday, March 7, 2011

Sleep for Health

 Sleep is one of the most important physiologic processes in our day-to-day lives. We need adequate sleep to feel rested and well. Sleep deprivation can contribute to diseases and premature death. It can also contribute to driving fatalities and work-related accidents.

Getting a good night's sleep becomes a much greater challenge as we age. It can lead to a wide variety of conditions. Including, but not limited to; sleep apnea, diabetes, obesity, acid reflux, heart disease, arthritis, etc.

The process of sleep is highly organized, and consists of REM sleep and stages one, two, and three of non-REM sleep. While the amount of REM sleep remains fairly constant as we get older, the deep stage three diminishes significantly. With the decrease in stage three, we spend increasing amounts of time in the lighter stages of one and two non-REM sleep. We, therefore, become more vulnerable to sleep disruption.

Since we are wired to get less-refreshing sleep as we age, it becomes crucial to develop good sleep habits as early in life as possible.

Sleep experts refer to these sleep-promoting habits as
sleep hygiene. The following is a list of the widely-recommended measures you can usually incorporate into your daily routine:
1. Try to get to bed at the same time every night.

2. Try to get out of bed at the same time every morning.

3. Allow eight hours for sleep.

4. Give yourself time to wind down before sleep. Don't expect your brain to suddenly shut off at bedtime.

5. Use the bedroom for two things only:  Sex & sleep.

6. Keep the television, computer, and other electronic gadgets out of the bedroom. Bright lights and stimulating images tell the brain it is time to be awake. This is counterproductive.

7. If you can't fall asleep within 30 minutes, or wake up and can't get back to sleep within 30 minutes, leave the bedroom. Go to another room and read with a dim light. Only return to bed when you are sleepy.

Use these seven steps and you will be off to a great start in getting a good night's sleep. Look for more information in future blog posts regarding the medical conditions that can have an adverse effect on your nightly slumber.

Well, that's todays health info. Hope it is usful to you. Thanks for visiting! Be sure & click the followers link on the right.
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