SLEEP DISORDERS AND HEALTHY AGING

The US studies has shown that around 70% of the citizens do not get the proper rest they need. For this reason, people are suffering poor health, depression and so on. Getting proper rest will help you keep your health in good condition. When you lack proper rest, it affects your immunity and concentration. To stay healthy you need proper rest, sustenance and exercise daily.

As a person ages the body deteriorates, the rate depends on how healthily we eat and how much exercise we get. Our bodily functions start to decline, we become a bit forgetful and our skin loses some of its elasticity so wrinkles start to show. Therefore as our organs become less efficient, we may suffer sleep disorders, including insomnia.

What you should know:
According to philosophers, theorists, experts, etc women are likely to experience insomnia more so than men. While many citizens find it difficult to fall asleep, some of us suffer insomnia, which is harder on our health. On the other hand, if you sleep too much during wake hours, it will affect your concentration, impair your memory and cause other problems as well, such as sleeping at night. You should have between 7 and 8 hours solid sleep, but if you get too much sleep, just like insomnia you may incur high blood pressure. Heart disease and strokes are commonly caused from insufficient or oversleeping as well. Have you considered Sleep Apnea, which is a common sleep disorder. This disorder is harder to detect than any other sleeping ailment. Sleep apnea is often detected by sleeping partners. Doctors can rarely diagnose the disorder until a sleeping partner comes forward. The disorder causes the person to wake up all through the night gasping for air. During the day hours, the person is often lethargic and may drift off to sleep uncontrollably.

The factors behind sleep disorders:
Sleep disorders, which cause interruption of restful relaxation can alter your internal organs. Your patterns and rhythms may change often. Your bodily functions will flip out and feel confused, causing a series of interruptions. You may experience joint and muscle pain, especially in the legs, or you may snore at night. These factors can lead to high risks of illnesses, depression, etc. To avoid such complications you will need to reduce stress and perhaps seek help for your sleep disorder.

What should you avoid?
When you find it difficult to sleep, try staying away from caffeine after 2 p.m. Try decaffeinated or an herbal tea later in the day. Avoid nicotine and alcohol also before going to sleep. Alcohol may help you fall to sleep quickly but it prevents you from falling into a deep sleep. You need to allow 1 hour per glass for it to digest before bedtime. If you find it difficult to drift off to sleep, you could try counting sheep as this will bore your mind watching visual captures of sheep jumping over a fence repetitiously. Some people can fall asleep watching television. If it works for you then great, but it often stimulates your mind, making it harder to switch off those thoughts. Music can also have a similar effect. You want to avoid eating or exercising for at least 4 hours before heading to bed. Exercise should boost your metabolism and late eating may cause indigestion. It is best not to take drugs to help you sleep as they generally have unpleasant side effects. But a relaxing herbal tea should calm your thoughts to help you drift off easier.

Helpful tips:
If you find it difficult to sleep at night, try adjusting the room temperature, especially if you feel uncomfortable, cool air but warm bed might be the answer. A bath or shower before bed is also said to help. When you come out, your skin feels chilled which is supposed to be a good aid to sleeping well. Turn out the lights so that the room is dark, unless you need a night light for frequent visits to the toilet, but try not to switch the bathroom light on, take a torch if necessary any extra light stimulation will make it harder to drift back to sleep. It is a good idea to get into a rhythm and wake up at the same time every day, so rather than have a lie in, go to bed earlier instead.

EXERCISE FOR BETTER SLEEP

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.

The amount of physical exercise that you exert during the day is one of the key factors to help you get a good night’s sleep. The more active your body has been during the day, the more likely you are to relax at night and fall asleep faster, as long as you do it earlier in the day, at least 4 hours before bed.

With regular exercise you should notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular. By keeping up your physical activity during the day, you may find it easier to deal with
the stress and worries of your life.

You should try and increase your daily physical activity..The goal here is to give your body enough stimulation during the day so that you aren’t full of energy at night.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner. It is also important to remember that you should not be exercising in the evening. You want to make sure you expend your physical energy long before it is time for
your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30 minutes or so. You can try fast walking or swimming. If you prefer, you can include strenuous activities such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs. By adding a regular exercise activity to your daily schedule you should improve your overall health and emotional wellbeing.

Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity. If you are battling with not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream. Overall, there are many types of aerobic exercise for you to choose from. The activities include running, biking, using a treadmill, dancing, and using a skipping rope. Bouncing on a mini trampoline is also \n excellent form of exercise.

There are some non-aerobic exercises that you may find beneficial to help you solve your insomnia problem.

Yoga
Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain. Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns. The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi
Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research
has shown that Tai Chi can help with insomnia by promoting relaxation.

If you discover that you don’t have any time to exercise on a regular basis, you should try to
sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body. You should also park your car around the corner and walk that extra block or two to get to your destination. As you may know, there are many small things you can add to increase the activity in your life. Gardening and housework both add to your daily exercise if you are doing them vigorously enough.

Your overall goal here is to have a healthy and well-balanced life – with plenty of
sleep.

BEAUTY REST

There is nothing more wonderful for your looks than beauty rest. I always remember my mom and my aunts saying they need their beauty rest, but I never understood what sleep had to do with looking good. Now I know that sleep is one of the most important things you can do for your body inside and out. Proper sleep is essential for peace of mind and a healthy body. The healthier you are on the inside, the more radiant you will be on the outside. It is as simple as that!

If you want to get your beauty rest, you have to make sure you are getting enough of it. My friend has been having problems sleeping, and you can see it in her face. She is not sure what the problem is but you can definitely tell she has not been getting enough beauty rest. She looks tired and worn out, and it seems that even makeup isn’t helping much. If you are having troubles sleeping, it is going to show. You can always tell the difference between someone getting peaceful beauty rest and someone who tosses and turns all night long. Make sure you are getting seven or eight hours a night.

You also need a good mattress for proper beauty rest. If you have an old, lumpy mattress, you aren’t going to sleep well. If your mattress is way too soft, or perhaps too firm, you are not going to sleep well. You may also have a problem if your bed is too small. If you are sleeping in a full size with your husband, you both may be having trouble getting enough beauty rest. You need enough space to spread out in order to get good, restful sleep.

If you have a good bed, but can’t figure out why you aren’t getting enough beauty rest, you should consider your environment. Your bedroom should be for sleeping. If you are looking at clutter, or piles of work you have to do the next day, you aren’t going to sleep well. Keep work out of your bedroom, and keep the clutter picked up. Also, consider if light or sound are interfering with your beauty rest. Wear a sleeping mask and get a fan or white noise machine to eliminate noises that might be keeping you awake at night.

HEALTH AGING AND A GOOD NIGHT’S SLEEP

Healthy Aging is getting good night’s sleep

As we grow older, we need to stay active to keep our bodies and system in shape. The older a person gets the less our bodies want to function so keeping it in shape is very important for all of us, even the younger people.

Sleeping is very important to all of us as we are aging. Aging brings on a different sleep pattern and we need to learn how to control it so when it is time to sleep we sleep well. It is normal as we age that it becomes harder to get a good night’s sleep and feel rested when we wake up. Sleeping is as important as our diet and activities.

Did you know that it is hard for woman to sleep more so than men in their aging years? Women have more tendencies to feel stressed out more and they sometimes are just too busy to get themselves into an exercising routine. If you don’t get enough sleep at night, it will reduce your alertness during the day because you’re tired. Long periods of sleepless nights can cause high blood pressure and isn’t good for the heart either.

There are many reasons why some people can’t achieve a restful night’s sleep. Sometimes you might sleep but it is a light sleep and we need to have a deep restful REM sleep. Sometimes you may awaken during the night from pain perhaps caused from arthritis. Sometimes you may experience heartburn, which causes you to get less sleep. Snoring or feeling depressed sometimes can also cause you to lose sleep. You may have a stressful day followed by the lack of sleep. Muscles spasms can also cause a person to lose sleep.

How you can reduce the problems that cause you to lose sleep:
Caffeine, alcohol, and nicotine can cause us to lose sleep. Try not to drink liquids before going to bed, and stop smoking. Smoking not only harmful to your body but it can cause you to lose sleep. Excessive noise in the house, the TV or radio in the bedroom and snoring are some more reasons that can keep us from sleeping. Don’t try to go to bed and watch TV or listen to the radio; this will only keep you awake longer. You can learn to enjoy exercises to reduce muscles spasms and/or arthritic symptoms. You can also reduce eating unhealthy foods that cause heartburn, or drinking caffeine-based substances before you go to bed to improve your sleeping pattern.

Do you have a pet that sleeps with you? Even though you think they are giving you comfort it could cause you to lose that precious sleep you need. You may not realize it but every time your pet moves, maybe snores; you can hear this while sleeping. Maybe you might have to get your pet a bed and let him sleep on the floor next to you. If you have allergies, your pet may be the cause, which can make you lose sleep as well.

Napping is not good if you take one during the day for more than 25 minutes. I realize that maybe you’re not getting enough sleep during the night and you get tired in the afternoon. However, when you lie down during the day and sleep for a long time, when it is time to go to bed, you’ve had just enough sleep that you’re not as tired.

INSOMNIA

Sleep is an essential part of good health. A good night’s sleep can help you feel good, look healthy, work effectively and think clearly.

But sleep is not always so easy to come by. If you sometimes have trouble falling asleep or staying asleep, you’re not alone. A 1991 Gallup study found that more than one-third of all Americans suffer occasional or chronic insomnia.

People often are surprised to learn that daytime drowsiness is not an inevitable, harmless byproduct of modern life, but rather a key sign of a sleep problem that could be disastrous if not treated.

Recent figures show that nearly a quarter of the population regularly cannot go to, or remain asleep, and every year doctors write out more than 14 million prescriptions for sleeping tablets.

The causes of sleeplessness are many and varied. ‘It can be due to a medical condition, such as chronic pain from rheumatism or arthritis,’ says Professor Jim Horne, who runs the Sleep Research Laboratory at Loughborough University. ‘Or it can be chemical, as a result of drinking tea, coffee or alcohol. Chronic or long-term insomnia is often associated with depression or anxiety, and environmental factors certainly contribute.’

And sleepless nights, staring wild-eyed into the darkness, are worse than bad dreams,

For too many people,an estimated 9 percent of the American population, a good night’s sleep is an elusive goal. The consequences of fatigue from chronic sleeplessness include accidents in the car and at work, a dramatically increased risk of major depression, and worsening physical illness.

Immediate relief is available, in the form of hypnotic agents, for persons who have difficulty in falling or remaining asleep or who cannot obtain restful, restorative slumber. However, long-term improvement usually involves behavioral therapy. These therapeutic approaches must be integrated if the patient’s short- and long-term needs are to be addressed.

REST AND SLEEP

All the parts of the human body work together, although each one has its especial part to do. The stomach must have a time to rest between meals. The other parts of the body require rest, too. This they usually get while we are asleep. We must not be neglectful and fail to give them enough rest, or they will soon get worn out and give us trouble.

Sometimes, when people are not well or are all tired out, they find they cannot sleep well at night. There are a number of little things that can be done to induce sleep. A warm bath before retiring, followed by a gentle massage, especially along the spine, often will, by relaxing the nerves and muscles, produce very good results. A hot foot bath, which draws the blood away from the brain, frequently will be found beneficial. A glass of hot milk or cocoa, taken just before retiring, often will have the same effect. If the sleeplessness is a result of indigestion, a plain diet will relieve. Sleeping upon a hard bed without any pillow sometimes produces the desired effect. Always have plenty of fresh air in the room. Keep the mind free from the cares of the day. If they will intrude, crowd them out by repeating something else some soothing sentence or bit of poetry. One good plan is to close the left nostril by pressing on it with the finger, then take four deep breaths through the right nostril. Then close the right nostril and take four deep breaths through the left one. Repeat this about four times. Then breathe slowly through both nostrils, but count your breaths. You seldom will count very many. Never take any sleeping powders or tablets except upon the advice of a physician, for they usually contain drugs that will injure the heart.

You will find that you will meet a number of men who are nervous, which means they have not control of their nerves, but let them run away with them. Sometimes this is shown in palpitation of the heart, headache, backache, and many other disorders. There may be a tendency to cry at trivial things, or a feeling of having “the blues.” The cause usually can be found in uncongenial surroundings or occupation, loss of friends, or real or fancied troubles. Whatever the cause, it should be removed, if possible, and measures taken to restore the worn out nerves that are crying for rest or food. Tonics help, so does nourishing food, such as eggs and milk; also a change of scene and occupation, if possible. A man who is nervous frequently does not realize what is the cause of his condition, and considers only the symptoms. So when he has a headache, resorts to medicine. In taking these he only is deadening the pain and not removing the cause, so the pain is liable to return.

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