For a Good Night’s Sleep Here Are 20 Facts

Want a Good Night’s Sleep Here are 20 Facts

Sleep is one of the great mysteries of life.  A good night’s sleep is one of the cornerstones of health.  Six to Eight hours per night seems to be the optimal amount of sleep for most adults.  Too much or too little can have adverse effects on your health.  If you want a good night’s sleep here are 20 facts.

Optimizing Your Sleep

  • Sleep in complete darkness, or as close to it as possible. Even the glow from your clock radio could be interfering with your sleep.
  • Snoring is the primary cause of sleep disruption for approximately 90 million American adults; 37 million on a regular basis.
  • More than eight in ten people think that people often or sometimes misuse prescription sleep aids.
  • Some studies show the use of melatonin shortens the time it takes to fall asleep and reduce the number of awakenings.
  • One of the primary causes of excessive sleepiness among Americans is self-imposed sleep deprivation.
  • People who don’t sleep enough are more likely to have bigger appetites due to the fact that their leptin levels (the appetite-regulating hormone) fall, promoting appetite increase.
  • A seasonal disorder is believed to be influenced by the changing patterns of light and darkness that occur with the approach of winter.
  • Wind down and relax before going to bed. Try to go over the day’s activities and work out a plan of action for the next day.  Do not exercise too late in the evening.

    Good NIght's Sleep
    Good Night’s Sleep

Lifestyle Suggestions for Good Night’s Sleep

  • The body NEVER adjusts to shift work!
  • In general, exercising regularly makes it easier to fall asleep and have a more sound sleep.
  • Sleep is just as important as diet and exercise.
  • In general, most healthy adults need seven to nine hours of sleep a night. Although, some individuals are able to function with sleepiness or drowsiness after as little as six hours of sleep.  Others can not perform at their peak unless they’ve slept ten hours.
  • It is best to have a regular sleep pattern. Try to go to bed at the same time every evening and get up at around the same time every morning.  Improved sleep will not happen immediately but if good sleep habits are maintained, sleep will certainly get better.  Preferably between 9:30 and 10:00 pm.
  • Make sure your bedroom is comfortable. You should have a quiet, dark room with comfortable bedding and good temperature control.
  • Avoid alcohol, caffeine and cigarettes. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake.
  • Avoid daytime naps. Sleeping during the day will make it much more difficult to have a good night’s sleep.  If a nap is necessary, for example because of a late night, then limit this to about thirty minutes.  Make sure that you are awake for at least four hours before going back to bed.  Don’t allow yourself to fall asleep in front of the TV-not even for a minute.

     

    Sleep Habits

Continue reading “For a Good Night’s Sleep Here Are 20 Facts”

How to Keep Muscle Tone as You Age

Keep Firm Muscle As You Age

Aging muscle needs to be kept in shape, because long periods of no use cause degeneration of cells and are more challenging to overcome.  It may seem like common sense that if you don’t keep muscles toned , eventually they will get waste away.  Younger muscle tissue has as much as four times more regenerative stem cells compared to old muscle.

If you at all able to move, you can do much to prevent muscle atrophy by incorporating some strength exercise into your healthy lifestyle routine.  Start gently and work at a pace that is appropriate for your age and current level of fitness.

Also keep in mind that if you are older, and have been sedentary or immobile for some time, suddenly exercising vigorously can cause scarring and inflammation of your muscles, so start off slowly.

That said, I believe that it is never too late to start an exercise program.

Getting professional help from a properly educated personal trainer or physical therapist is probably the wisest and safest way to go if you are new to exercise, or it has been a period of time.

Muscle Tone
Muscle Tone

How Strength Training Benefits As You Age

Maintaining healthy muscle tone is not the only benefit from a regular exercise program.  Preventing heart disease and osteoporosis are two other major benefits.

A key strategy to reduce your risk of heart disease and other chronic diseases is to keep your inflammation levels low, and visceral fat that shows up in your abdomen and surround your vital organs is another component for reducing risk.

How Does this Work?

The more muscle tone you have, the more calories you burn because they consume calories even when resting and sleeping.  So, you gain more muscle and your body naturally increases the number of calories burned, which reduces fat stores.

Strength Training Can Reduce Osteoporosis

Your bones are actually very porous and soft, and as you get older, you bones can easily become less dense and more brittle.  Especially if you are inactive.

Resistance training can combat this because as you put more tension on your muscles it puts more pressure on your bones, which then create new bone.

It is Never Too Late

Keep in mind that optimal health is dependent on an active lifestyle, eating fresh, whole foods, and avoiding as many processed foods as possible, and limiting or controlling the stress in your life.

So, start moving, and don’t stop no matter what your age!

And include strength training into your fitness.  It is the number one way to remain strong, young and independent well into old age.

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.

Breathe Deeply, Live Healthier, Happier, and Longer

Breathe Deeply
Breathe Deeply

Breathe Deeply

When you provide a generous flow of oxygen into your body, 100 trillion cells become more alive! This enables the four main organs of your body-the heart, lungs, liver and kidneys- to operate and perform better. Your miracle-working bloodstream purifies and cleanses every part of your body.  This helps eliminate toxic wastes as Mother Nature planned, and the fuel and vital oxygen are carried to every cell in your body.  We are designed to eliminate 70% of our toxins through breathing.  If you do not breathe deeply,  you are not ridding your body of toxins.  The more toxic poison you burn up, the more vitality you will create!

With plenty of oxygen your muscles, tendons and joints function smoothly!  Your skin becomes firmer and more resilient and your complexion clearer and more glowing.  You will radiate with greater health and well-being for a longer, healthier life!  When you get more oxygen, you sleep better.  Oxygen is Mother Nature’s great miracle beautifier.

Deep Breathing Promotes a Healthy Body

When you breath deep your brain will be more alert and your nervous system functions better.  You will be free from tension because you can easily take the stresses and pressures in a calmer way.  Your emotions will come under control.  You’ll feel joyous and exuberant.  Many nervous diseases are due to oxygen starvation.  Deep, diaphragmatic breathing tranquilizes jangled nerves, stimulates the brain with clear thinking and more alertness to help solve any life problems and make wise decisions.  It relaxes the body and releases endorphins-natural pain-killers that create a natural high.

The intentional breather enjoys more peace of mind, tranquility and serenity.  You can concentrate better by taking long, slow, deep breaths.  Also, appropriate breathing stimulates brain cells and promotes new brain cell growth.  Oxygen stimulates your brain and logic and intelligence!

Inhale More Oxygen

People who inhale larger amounts of oxygen are happier people.  Super Power Breathing cleanses your body of psychological and physical poisons and gives you more joy and emotional well-being.

With a clean, purified body and an ample supply of oxygen you can enjoy a more youthful, energetic healthful body for a longer life.  Now, close your eyes, relax and take a few minutes to do some slow, deep breathing.

Air is an important energizer.  The more deeply you breathe pure air, the better your chances are for extending your life.  One of the most important of all physical acts is to breath correctly.  The rhythm and depth of breath affects the state of your mind and body health.  Taking deeper breaths will bring in more oxygen.

Many people suffer from poor circulation in various parts of the body, because they don’t get sufficient oxygen to produce a steady blood circulation into their extremities, they have cold hands, feet, noses and ears.  The more oxygen you get into your body, it is better for your circulation, heart, and hands and feet will be warmer.

For further information see my post There’s a “Right” and a “Wrong” Way to Breathe?

I am Shirley Noah, I teach the 9 pillars for health.  A step-by-step approach to good health.  Let’s connect to see how I may best serve you in the near future.