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Mar25
Waking Up To The Benefits Of Sleep
Filed under: Health News;No CommentsCopyright 2005 Linda Slater Dowling
At one time or another, we’ve all wished that there were 48 hours in a day. Sometimes it feels like we need at least that long just to get everything, from work to studying to socializing and relaxing, done. College students, in particular, struggle to fit their busy schedules into a “normal” day, and to do it often end up sacrificing the last thing they should: their sleep.
As you likely know, juggling classes and a social life is not easy. Add to that the pressures of getting all “A’s,” working part-time (or even full-time) to help pay your tuition, and getting involved in other campus activities, and it’s no wonder that many college kids report getting to bed at 3 a.m. on a regular basis.
Generation Y Is Really Tired
A 2000 poll by the National Sleep Foundation found some startling facts about the nation’s 18-29-year-olds, which includes some of Generation Y. A full 33 percent of those polled said they suffered from significant daytime sleepiness, making them as sleepy as shift workers. But that’s not all. The poll also found that:
- 55 percent of young adults reported waking up feeling “unrefreshed.”
- 53 percent said they will sleep less to get more done.
- 55 percent postponed bedtime to watch TV or use the Internet.
- 40 percent reported feeling sleepy at work or school two days a week or more.
- 60 percent reported having driven while drowsy in the past year.
Not surprisingly, all that sleepiness had increasing numbers of kids and young adults reaching for prescription sleep aids. Since 2000, the number of 10- to 19-year-olds who use such drugs has increased 85 percent, and spending has jumped 223 percent!
Why Sleep Is So Important
Some side effects of not sleeping enough are obvious. It becomes hard to concentrate and make decisions (You may have read the same paragraph four times and still not know what it said, for instance), and you become irritable, forgetful and just plain crabby.
Other effects can be more serious and may not surface right away. Not enough sleep has been linked to:
- A weakened immune system
- Cancer
- Heart disease
- Obesity
- DiabetesTips For A Healthy Sleep ScheduleThough the term “sleep schedule” may sound strange, you may find it helpful to “schedule” sleep into your day just like any other activity. Once the time is set aside, don’t give in to the temptation to budge it for studying, cleaning, TV … anything!
If you find that you have trouble sleeping even when you’ve set aside the time for it, try these tips for a great night of ZZZZs from the National Sleep Foundation.
- Make sleep a priority.
- Try napping during the day (but not for too long or too close to bedtime).
- Make your room sleep-friendly by keeping it cool, quiet and dark. You may want to invest in some comfy bedding, like an organic wool comforter, which makes sleeping incredibly cozy.
- Avoid consuming caffeine too close to your bedtime. Alcohol and nicotine can also keep you up at night.
- Don’t drive while you’re tired. This is comparable to driving drunk!
- Try to go to sleep and wake up at the same time every day.
- Create a bedtime ritual that you find relaxing. This could include reading a book, taking a bath, journaling or any other routine that helps you calm down at the end of the day.
About the Author:Linda Slater Dowling, a certified natural health professional, is CEO & founder of the Nutritional Institute, home of the new STUDENT FORMULA Natural Health Products. For a FREE e-book on “Eating Right on a Budget” visit their Web site at http://www.studentformula.com 1 . You may also want to sign up for their popular “Be Smart, Be Healthy, Be Natural” e-newsletter.
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Mar25No Comments
We are a society who eats, not only for nourishment, but for a variety of emotional reasons. Some of those emotions are sadness, fatigue, nervousness, boredom or stress. Another reason we eat is for the reward. We’ve had a bad day and now we deserve that ice cream, brownie, etc. While the optimal solution would be to retrain our minds to think of food as only nourishment, it is not a practical one.
The following are simple steps, that taken together or individually, will allow us to indulge our emotions without adding to our waistlines.
1. Analyze your weakness and control portions. Some of us favor sweets, others comfort food and still others are major meat eaters. Find your preference and whatever it is, cut your normal portion in half. Keep the number of portions the same, one small bar of candy instead of one large bar.
2. Go out to indulge. Don’t keep snack food in the house. If you really want that donut, ice cream, etc., go to the store and buy one serving. This helps to stop the reflexive hand- to- mouth action of immediate gratification. If you really want that treat and are willing to stop what you are doing to go and get it, then I say “Go for it.”
3. Have a hot drink with a sweet. Snuggling up with a warm cup of tea or decaf coffee is relaxing itself. Have your sweet with a warm drink and enjoy the feeling of relaxation. This can also be a help in controlling the number of snacks eaten.
4. Set a specific place and time for rewards. Don’t grab your snacks on the run. Don’t eat in front of the TV. Do find a quiet place at a time of day when you can savor your treat. If you are going to choose those calories, make it worthwhile.
5. Tell yourself that you can have it. If you focus on what you cannot have, you are focused on what you cannot have. This is self-defeating.
There are times when we overindulge. During the holidays, for example, we are surrounded by a cornucopia of goodies everywhere we turn. If you overindulge, you are not alone. Move on. Stay guilt free. Guilt only leads to such emotions as sadness, self-loathing, anger, fatigue and stress. Now we are back where we began, emotional eating. When you follow one or more of these steps, keep in mind that a reward is something that we give to ourselves because we feel that we deserve it or have earned it. It is not a habit.
Author: Constance Weygandt
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