A Good Night Sleep Can Make or Break Your Day

Sleep can really make or break your day. Have you ever woken up after a very restless night feeling groggy? You then load up on coffee so that you have some energy? You are in a rush so you grab a donut or bagel with cream cheese from the corner deli, making your body crash more. You find that you are in a cranky mood all day long, arguing with everyone. You just can’t seem to shake feeling so tired and lousy. What went wrong?One-third of your life is spent in bed. It is so important to get a good night’s sleep! The amount of hours you sleep affects your productivity, your health and your looks. Yes, it’s about the quantity, but the quality is just as important. Are you sleeping for four hours on the couch with the TV on? Maybe you are falling asleep in your bed with the TV on.


Here are some tips. You really should not have TVs and computers in the bedroom. I know this is shocking to some, but it’s a good Feng Shui rule to implement. The bedroom is your sanctuary. It should be peaceful, restful and soothing; a place to sleep, read a good novel, and make love with your partner. If it is out of the question for you to remove the TV and/or computer, make sure they are completely off before going to bed. Peaceful, soft music and/or writing in your gratitude journal will ensure a well-rested night.


Make sleep a priority. When you are tired go to your bed, NOT to your couch. Sleeping on your couch is not quality rest. Not to mention that falling asleep on the couch for a few hours and making your way to bed in the middle of the night disrupts your natural sleep patterns and biorhythms. Take care of yourself and put yourself in your bed.


In terms of hours, you need a minimum of 6. A good night’s rest, however, is 7 to 8 hours. Don’t skimp on this. You need your beauty rest…beauty on the inside and out. Enjoy these hours of rest and give this gift to yourself each and every day.


Sleep is addictive in a healthy way. When you’re feeling fresh and alive from a good night’s sleep your skin looks radiant and you feel alive! Ready your life for a happy, bright eyed, clear and focused one. Tonight is your new beginning. Happy “counting sheep.”

 

atinurse, I think this is the beast of our jobs in this profession. We learn to multitask so much, that doing the "sleep" thing seems to be a one kind of item. That doesn't mean our mind then shuts off.. I hope you can understand what I mean... I think we all go through this..The hard thing to do is just relax and let nature do it's thing... You will sleep when you need to   .Rest well...Teresa

altnurse, Thank you for following and posting on the forum... Best of luck to you.. Please keep us posted.. Teresa

 

You Don’t Have To Be A Doctor To Cure Sleep Apnea

 you find yourself waking up in the middle of the night short of breath? If you have trouble staying asleep or wake up in the morning not feeling rested you may have a common disorder called sleep apnea. Gasping loud, endless snoring, and pauses in breathing are symptoms of this problem.

 

Sleep apnea is when difficulty in breathing causes your body to jolt you awake at night. It can happen many times throughout the night leading to an overall poor quality of sleep. If left untreated it can lead to some pretty serious consequences. Diabetes, heart disease, high blood pressure, strokes, and gaining weight are some common long-term consequences of sleep apnea.

 

Causes

 

There can be many reasons why you find it difficult to breathe while you’re sleeping. Here is a list of risk factors common amongst those who suffer from sleep apnea:

 Male

 Overweight

 60 years of age or older

 Smoker

 Family history of sleep apnea

 

Some of these risk factors cannot be changed so it’s important to focus on those that you can. It is also important to note that not every person within these parameters suffer from sleep apnea. 

Get To A Healthy Weight

 

Excess body fat can cause difficulty sleeping. The extra tissue surrounding nasal passage ways may be blocking air from getting into the lungs while one is lying down. A sensible diet and exercise are necessary to maintain a healthy weight. If you’re unable to lose weight on your own speak with a doctor to see what recommendations he or she may have.

 

Being overweight has its negative effects in more places than just the belly. 

Quit Smoking

 

Smoking causes many health related issues, sleep disorders is one of them. Tar in your lungs and air passages can clog and reduce oxygen from getting into your bloodstream. If you’re a regular smoker hearing the facts probably won’t change your mind. However, feeling rested and full of energy in the morning may be just the thing you need to kick the habit.

 

Millions of people have a smoking addiction and many of them are seeking help for it – however, it is still important to note that it is never too late to try to kick the habit.  Quitting smoking will help you get a better night’s rest.

Avoid Alcohol and Caffeine

Stimulants such as alcohol, caffeine, and nicotine all contribute to poor-quality sleep. The effect they have on metabolism can keep you awake beyond a reasonable hour. Difficulty in breathing may also result from throat muscles being too relaxed.  The caffeine in the bloodstream is one thing, but when the caffeine starts to break down it forces the body to metabolize things at a slower pace. 

Practical Tips

 

While you are quitting alcohol, caffeine, and smoking try these tips to get better sleep:

 Open nasal passages using a variety of devices on the market such as nasal sprays.

 Elevate your head/upper body with pillows or a special wedge of foam.

 Sleep on your side or stomach.

 Avoid sleeping pills as it may over relax the throat muscles.

Conclusion

 

The causes for sleep apnea are far-reaching. Trying each of the above recommendations in isolation may help you identify exactly what is causing the sleep problem.  When in doubt seek professional counsel on what may be wrong. A sleep specialist may recommend overnight monitoring in a sleep lab to evaluate your breathing while sleeping to diagnosis the condition.  Sleep apnea is not something to take lightly.  Having a restful sleep leaks into the day and it is noticeable by more than just your family.  You owe it to yourself to beat sleep apnea and rest well again.  The benefits of a good night’s sleep go way beyond a rested person.

Sleep: More Important Than You Think

 Sleep, it seems as a nation we are chronically deprived. According to The Centers for Disease Control and Prevention(CDC), more than 25% of the US population reports not getting enough sleep while nearly 10% report they experience chronic insomnia.

While this may seem like a mere inconvenience to some, sleep is increasingly being recognized as an essential aspect of chronic disease prevention and a growing component of health promotion in the public health community.

As a nation we need to get to sleep.   

Solutions for the inability to sleep include avoiding caffeine in the afternoon and evening hours, and avoiding daytime naps.

Sufferers should attempt to go to bed the same time each night, keep a comfortable and quiet sleep environment, use the bed only for sleep and sex, get out of bed if not able to sleep after 10 minutes, and practice evening relaxation routines such as muscle relaxation or meditation. Insufficient sleep has been linked to the development of a number of chronic diseases according to the CDC.

Research has found that insufficient sleep is linked to an increased risk for the development of Type 2 diabetes.

People with sleep apnea have an increased risk for cardiovascular diseases such as hypertension, stroke, coronary heart disease and cardiac arrhythmias.

Lab research has found that shortened sleep duration results in changes in metabolism, which can be linked to obesity.

There are true medical conditions that involve the sleep process.

Such debilitating conditions include obstructive sleep apnea, sleep apnea, and narcolepsy (uncontrollable sleeping).

Symptoms of these medical conditions include: excessive daytime sleepiness, loud snoring, periods of not breathing (apnea), falling asleep at inappropriate times, morning headaches, recent weight gain, limited attention, memory loss, poor judgment, personality changes, and lethargy

. Diagnosed patients with these conditions are under close supervision of their medical providers. Insomnia (Latin for “no sleep‚Äù) is the inability to sleep normally and has many causes including but not limited to: depression, thyroid disease, sleep apnea, lung disease, congestive heart failure, pain disorders, and anxiety.

The overuse of stimulants, erratic work hours, and the overuse of alcohol are also frequent causes

Sleep Tips to overcome periodic or chronic insomnia. Other Sleep Problems and Solutions:

There are a myriad of other sleep complaints that don’ necessarily cause physical problems but they certainly can disrupt your daily routines and productivity.

The most classic sleep problem is the “night waker‚.

This sleeper falls asleep easily but is wide-awake 3-4 hours later.

Experts advise patients to accept that some awakenings are normal and should be expected, and not to feed into the problem with fear of not being able to return to sleep.

Try to reduce anxiety if you should wake after a few hours of sleep.

If waking is a chronic problem establish some pre-determined relaxation techniques and don’ watch the clock!

Avoiding wine in the evening will also help. While alcohol may help you to fall asleep sooner, it will produce a less restful overall night of sleep. The “over-stimulated sleeper‚

Äù can also experience sleep issues.

Many people work on the computer, read or watch TV right up to the time they want to fall asleep.

Many times these people don’ attain restorative sleep due to brain overstimulation, which leads to vivid dreams, talking or walking in their sleep. If you suffer from this sleep issue try to slow down and ready yourself for sleep with relaxation activities an hour before you want to be asleep.

Don’ over stimulate your brain right before trying to calm it.

Many women fall into the “hormone sufferer‚Äù category.

With the onset of menopause many women have a dramatic change in their sleep patterns.

Some women due to hormone changes can wake up restless in the middle of the night, suffer hot flashes, which are uncomfortable and generally cannot sleep peacefully through the night.

Employing classic insomnia mitigation techniques may help in addition to sleeping in a cooler room and wearing light clothing.

Finally the “worrier‚Äù can have very poor sleeping habits. T

hese sleepers have difficulty turning their brains off sufficiently to get to sleep.

Many sufferers lie in bed for hours thinking about work, family, and endless lists of things they need to accomplish.

Finding a way to distract their brains through relaxation techniques is the quickest fix to allow these people to get to sleep and be able to return to a restful sleep if they awake.

It is important as a nation that we all do our part to get a good nights rest.

This is important from a productivity perspective but just as importantly it is a public health concern.

Do your part: get some sleep!

Foods That Promote A Good Night’s Sleep

Have you ever found yourself lying awake at night, running through tomorrow’s tasks in your head?

You may feel tired but something is preventing you from drifting off, however hard you try. Most healthy adults need at least eight hours sleep to function at their best the following day.

Putting your digestive system under pressure from large portions of food or going to bed feeling hungry are both sure to disturb your sleep.

Eating lighter evening meals and making more considered food choices may help you drift off more quickly into a dream-like state.

The best way to beat restlessness is to hunt out some family recipes or snack ideas containing foods high in tryptophan. T

his amino acid helps your body produce serotonin and B3 vitamin which in turn promote a healthy sleep cycle. Combining the following foods with carbohydrates (avoiding those high in sugar) will help maximise your body’s ability to enter sleep mode.

Eat protein with rich-carbohydrates

You know the slump you feel after finishing off that turkey roast dinner?

Well, this common occurrence may have added to the rumours

about turkey’s sleep-inducing properties.

But, studies have shown turkey contains about the same amount of tryptophan as both chicken and beef.

However, combining protein and carbohydrate-rich foods such as rice or whole grains should create the desired effect.

This is because carbohydrates help stimulate the production of insulin which fights against amino acids competing with tryptophan. Cherries These juicy red berries are calcium rich and packed with melatonin a sleep-inducing hormone which can help fight insomnia.

So if you’re suffering from jet lag or your natural sleep patterns are disturbed, try snacking on a handful of fresh or dried cherries before bed or guzzling a glass of cherry juice to see you through to the land of nod.

Dairy Products Ever wondered why hot milk is a well-known bedtime drink?

Well, milk along with other types of dairy products contains tryptophan and calcium, both of which work together to induce sleep.

Calcium is also a good stress reliever so ensuring you get your daily dose may help you forget all those niggling thoughts from today.

Bananas Bananas are a great choice for a night-time snack as they contain high levels of tryptophan.

Even better, combine it with a piece of toast or a calcium-rich yogurt and you’ll be well on your way to a restful night’s sleep.

Almonds Almonds contain magnesium which promotes sleep and muscle relaxation.

Consuming a small portion of these tasty nuts can also help regulate your blood sugar levels, aiding shut eye until your alarm goes off.

Getting Good Rest

If you’re struggling to get a good night’s sleep follow some of these suggestions:

•Get regular physical activity, but don’t do it right before bed because that gets your adrenaline pumping and can keep you awake.

•Limit alcohol consumption to one drink per day for women and two drinks for men; too much alcohol interferes with sleep.

•Avoid caffeine before bed.

•Develop a pre-bedtime routine such as taking a warm bath, dimming the lights or having some herbal tea.

In the quest for restful sleep, Dr. Lundberg said, doctors have cut back on prescribing sleep aids. A recent study showed that those using prescription sleeping pills as few as 18 times per year - less than twice a month - were more than three times more likely to die.

“Clearly,” she said, citing the study, “they’re not safe.”

 

Sleeping Matters; Why Sleep Is Important

Sleeping is not just important for your physical well being, but for your emotional well being as well. The benefits of sleep are actually associated to both at the same time, as if your emotional well being is sacrificed, then so is your physical well being, they are connected. The benefits of sleep go far beyond most peoples general understandings.

 

They are numerous sleep associated illnesses, such as:

 

    * High blood pressure

     * Disruption of companions sleep quality

     * Poor quality of life

     * Emotional issues, such as stress, depression, and anxiety.

     * Heart attack

     * Heart failure

     * Stroke

     * Obesity

     * Attention Deficit Disorder (ADD)

     * Mental impairment

     * Injury from accidents