Sleeping Advice

Have you asked yourself “Am I Sleep Deprived”? If you don’t have a regular bedtime, are caffeine obsessed and a workaholic then consider yourself deprived of sleep! After a dreadful time at the office, all I want to do is to head home and relax, but unfortunately because of family demands, this is usually not possible. Sleep is an important part of our wellbeing. As a child, I was taught to sleep 8 hours everyday to grow up healthilyand to have good memory and attention span. Lack of sleep can be harmful and lead to chronic illnesses. If you are sleep deprived, you might consider doing the 10 commandments for a better sleep!

“A good night’s sleep” has long been the intention of millions of people suffering from sleep disorders around the world.  However, this objective is scarcely met with ease.  The reality of this scenario is that many will not seek the professional help to address the serious sleep disorders that plague them, resulting in numerous health consequences.  The World Association of Sleep Medicine (WASM) will be holding the third annual World Sleep Day on Friday, March 19, 2010.  The event is organized by the World Sleep Day Committee and is regarded as a platform for medical professionals to deliver the message of the importance of healthy sleep to the public.

Sleep is a function in which all vertebrates and some invertebrates participate, however the physiological purpose of sleep has yet to be discovered.  While sleep is necessary to be alert to optimally navigate daily tasks, research shows sleep may also be a factor in growth, regeneration, and memory.  With an estimated one third of adults suffering from clinically recognizable insomnia and approximately 80 additional sleep-related disorders, there is significant concern for the health consequences that occur with the lack of quality sleep.  Studies suggest that a lack of sleep is detrimental to health in ways such as the development of high blood pressure, obesity, diabetes and other chronic ailments in those who consume less than 6 hours nightly.

The 10 Commandments of Sleep Hygiene listed below make common sense recommendations that are rarely complied with fully.

1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking siestas do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable bedding.
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.

Violation of these commandments causes poor quality of nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation.  These infringements may lead to poor alertness, lack of attention, reduced concentration, decreased work and academic productivity, and even motor vehicle accidents.  Physical health problems come next.

It is due to the widespread effects of sleep disorders and increasing number of sufferers worldwide, that World Sleep Day dedicates its efforts in 2010 to educate the world on important sleep topics.  The day’s events will take place online, featuring the organization of local groups promoting sleep health, presentation of educational materials, an award presentation to the best creation and exhibition of historic videos.

The third World Sleep Day is co-chaired by Antonio Culebras, MD, professor of neurology at SUNY, Upstate Medical University in Syracuse, New York, and Liborio Parrino, MD, of Parma, Italy, and WASM’s Executive Director Allan O’Bryan.

World Sleep Day 2010 partners are pharmaceutical companies H. Lundbeck A/S and UCB.  More information regarding partners and affiliates may be obtained at www.worldsleepday.org.

Related articles:

• Sleep Your Way to Better Health (lifescript.com)
• Sleep Disorder Linked to Risk of Dementia (psychologytoday.com)
• How Much Sleep Do Kids Need? (aolhealth.com)

Being a career woman, I juggle so many things both in work and with the family. Because I want to accomplish so much both in my career and in my personal life, I tend to take sleeping for granted. To compensate for a lack of good sleep, I am likely to drink coffee and nibble sweets to give me renewed energy, but they say that being constantly irritable due to a lack of sleep is bad for my long-term  health and leads to a more stressful life. There are many different solutions to helping us sleep better.

Frontier Beverage Co. today announced the launch of Bulldozer™, the second low-calorie, low-sugar relaxation aid introduced by the company within the past few months.  Following in the path of its 12 oz. predecessor, Unwind™, this three-ounce shot allows you to bring on the ultimate state of relaxation.

“We designed Bulldozer to be the most powerful relaxation aid on the market, with the goal of knocking out the effects of energy drinks, caffeine and daily stresses with only three ounces,” said Terry Harris, Chief Executive Officer of Frontier Beverage Co.

“But don’t take our word; for a limited time, we will provide one free sample per household so that people can try Bulldozer for themselves,” added Harris.

Ideal for pounding before a long flight, downing after a revitalizing evening workout or chugging at any other time when you need a quick, non-alcoholic and legal way to relax, Bulldozer is a proprietary blend of B vitamins and antioxidant-rich acai and berry juices combined with natural relaxation agents melatonin, rose hips and valerian root.  All of these ingredients, commonly found in health or nutrition stores globally, have been used by herbalists for thousands of years for their curative properties in coping with both anxiety and insomnia.

“Bulldozer is a great alternative for those who have sleep problems,” added Harris. “Some of the customers who have sampled Bulldozer let us know that they had the best night’s sleep of their lives after trying just one serving.”

“What I love is that I not only get a great night sleep, but I also wake up feeling energized and refreshed,” said Michael Kennedy of Henderson, TN. “It is great to be able to start the day clear and well-rested rather than tired or foggy like I used to with other sleep aids; plus, it tastes great!”

“There are times when people don’t want to be flying high on energy-boosting products that speed everyone up, so we wanted to offer people a way to come back down to chill for a while,” continued Harris.  ”After all, the Laws of Physics state that ‘what comes up must come down’; Bulldozer is here to help the process along – with the speed and knock-you-down ability of a bulldozer.”

With a light tropical berry flavor and only 20 calories, Bulldozer is rolling out to markets across the country.  For a limited time, Unwind website visitors can order a free sample, paying only the cost of shipping, to try it out for themselves.

Insomnia is a growing problem in America; in fact, according to the American Sleep Foundation, more than 64 percent of Americans report that they have experienced sleep problems – an increase of more than 13 percent since 2001.

Related articles:

• Sleep Your Way to Better Health (lifescript.com)
• Not Sleeping Sucks: Could Cherry Juice Help Insomnia? (blisstree.com)
• 7 ways to get the best sleep ever (cnn.com)

Many people are finding that a complete eight hours of sleep is evading them. When sleeping becomes a problem for you, this is sometimes called insomnia. Millions of people around the world are suffering with this condition. Insomnia can be caused by a variety of factors. Lifestyle, stress and bad sleeping habits are some of these factors. Experts say that sleep deprivation can have adverse effects on the health of an individual. Aside from not having enough rest for the body, it can also cause mental and emotional disorders. This is the reason why you may find it hard to function effectively after a sleepless night. You may become moody and irritable for the rest of the day. Insomnia is also aggravated by other conditions like extreme heat in The Summer – yet another challenge to insomniacs to get  a good night’s sleep.

With its extra-long days, heat and humidity, summertime always represents a challenge for getting a good night’s sleep. With many Americans cutting back on air conditioning as a way to save money, the quest for good sleep is even more difficult. A leading sleep advice website is offering assistance, however, with tips to help people cope with the seasonal strain.

“Longer days and heat in the summer can really have a profound effect on our sleep patterns,” said Dan Schecter, vice president of consumer products at Carpenter Co., and creator of SleepBetter.org. “If possible, work to keep your house dark and sheltered from the worst of the heat and sunshine of the day. Keep your home as cool as possible during the day with shades and blinds, especially if you want to avoid high air-conditioning bills.”

Schecter says the ideal sleeping temperature is 68–72 degrees Fahrenheit, which can be a challenge to achieve in the summertime. A ceiling fan in the bedroom can be a major help: the swooshing sound and cool breeze can help provide a favorable environment for good night’s rest.

Here are some more summer sleep tips from SleepBetter.org:

• Avoid hot, heavy meals at dinnertime. A rich dinner can come back to haunt you in the middle of the night, especially in the summer.
• Make sure your bed clothes are made up of cool, lightweight and breathable fabrics. Your sheets, blankets and pillows can make a major difference in your summer comfort.
• Take a cool bath or shower before bedtime.
• Don’t make major changes in your regular routine, even during summer break. Staying up late, sleeping in and extra long naps can interfere with your normal sleep patterns.
• If you have long hair, put it up in a ponytail or bun on the top of your head so it isn’t covering your neck and shoulders.
• In extraordinarily hot periods, look for the coolest room in your house to sleep. During a heat wave, don’t be reluctant to have a “family camp out” in the basement.

For more tips to help you sleep better, please visit http://sleepbetter.org.

Related articles:

• Lost Sleep Is Hard to Find (3quarksdaily.com)
• Are Your Nights Plagued by a Sleep Disorder? (lifescript.com)