A Good Night's Sleep.. ♪ Quietime In The Garden - Peaceful Relaxing ♪
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How to have an easy dreamy night
without tossing and turning. FIRST read this Medicalnewstoday/Magnesium & restless legs Sleeping ...
The only action is closing the eyes while the mind orbs to sleep. Lack of sleep doesn't only affect attentiveness the next day, but also mood, intake of food, skin colour, nerves, weight balance and reflex actions. One poor night's sleep can distress a life cycle, that's why sleeping needs to be cherished. Sleep and Weight Loss – Two Peas in Nice Comfy Pod
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Dr Mercola.com/nutrients-for -better-sleep
Magnesium, Potassium, Vit D, Melatonin
33 Secret's to a Good Night's Sleep.
Naturallivingmamma.com/healthy-foods-for-better-sleep/
kale, chickpea, sweet potato, cherries/juice, jasmine rice, turkey, chamomile tea, honey, valerian tea
(Note- some people don't sleep when taking valerian)
♥♥♥
Sleep improves brain function
The brain is the most complex organ in the body!
There are five essential cognitive functions of the brain.
memory, attention span, executive function, language skills and spatial concepts.
Here are 7 ways to improve brain health.
Think gratefully, Movement/exercise, Laughter, Change of scenery, Relaxing music, Sleep, Learning.
Sleep apnea
nhlbi.nih.gov/health/sleepapnea/causes
helpguide.org/life/sleep_apnea
livescience.com-sleep-apnea
nytimes.com/treating-sleep-apnea-without-the-mask
umm.edu/health/sleep-apnea
proventtherapy.com/aunz-en/index.
How-to-cure-sleep-apnea-naturally-at-home-without-cpap
sleepapneaexercise.com
What is Sleep Apnea and How to Cure it by Natural Exercises video
Sleep Apnea Natural Cures and Exercises: Home Cure video
Cure your sleep apnea naturally using muscle strengthening exercises . Sleep Apnea Treatment .
For complete exercise program visit apneacure.co.nf .
♥♥♥
Magnesium, Potassium, Vit D, Melatonin
33 Secret's to a Good Night's Sleep.
Naturallivingmamma.com/healthy-foods-for-better-sleep/
kale, chickpea, sweet potato, cherries/juice, jasmine rice, turkey, chamomile tea, honey, valerian tea
(Note- some people don't sleep when taking valerian)
♥♥♥
Sleep improves brain function
The brain is the most complex organ in the body!
There are five essential cognitive functions of the brain.
memory, attention span, executive function, language skills and spatial concepts.
Here are 7 ways to improve brain health.
Think gratefully, Movement/exercise, Laughter, Change of scenery, Relaxing music, Sleep, Learning.
Sleep apnea
nhlbi.nih.gov/health/sleepapnea/causes
helpguide.org/life/sleep_apnea
livescience.com-sleep-apnea
nytimes.com/treating-sleep-apnea-without-the-mask
umm.edu/health/sleep-apnea
proventtherapy.com/aunz-en/index.
How-to-cure-sleep-apnea-naturally-at-home-without-cpap
sleepapneaexercise.com
What is Sleep Apnea and How to Cure it by Natural Exercises video
Sleep Apnea Natural Cures and Exercises: Home Cure video
Cure your sleep apnea naturally using muscle strengthening exercises . Sleep Apnea Treatment .
For complete exercise program visit apneacure.co.nf .
♥♥♥
Insomnia: How to Find Sleep Naturally
If not able to fall asleep, try the following before bed:
Relax and focus mind, then open up heart and turn every little thing over to God.
He made the day, and He made the night,
and He made the night because our precious Creator knew we needed rest.
Whatever is occupying mind and preventing precious sleep, needs to be given to God.
Nothing is too small for Him – not even a grocery list. Give it/trust it to Him and sleep.
Prayer has lasting impact on ability to sleep, if waking up and can't turn mind off,
turn thoughts into prayers, sleep is never far behind.
Angela
keeperofthehome/insomnia-how-to-find-sleep-naturally
- Check Vitamins and Herbal Supplements. Taking anything that inhibits sleep?
- eg Co-enzyme Q10 - revs up energy levels making it it more difficult to sleep.
- Check Sleep Environment. cooler temp enhances ability to sleep.
- Try natural bedding eg cotton, down and wool. as this helps re night sweats.
- By 10pm -Turn off all computers/TV, mobile phones etc.
- Soothing Beverages. A mug of warm organic milk/coconut milk with a dash of nutmeg
- or try peppermint, chamomile tea or slippery elm or liquorice tea.
- Do not drink caffeine or eat/drink anything sweet after dinner.
If not able to fall asleep, try the following before bed:
- Fill a bowl with ankle deep warm water. Soak feet for at least 10 minutes.
- Add lavender essence or oil to aide soothing effect.
- Lie on your back with feet and legs up a wall/bedhead with body at a 90 degree angle.
- Hold for 10 minutes.
- Breath in for count of four. Hold breath for count of four. Release breath for the count of four.
- Hold breath out for count of four. Repeat until naturally breathing in this slow, steady rhythm.
- Repeat, “Empty my mind.” Then imagine doing just that.
- Every time mind wanders, come back to no thoughts at all - let mind drift/float.
Relax and focus mind, then open up heart and turn every little thing over to God.
He made the day, and He made the night,
and He made the night because our precious Creator knew we needed rest.
Whatever is occupying mind and preventing precious sleep, needs to be given to God.
Nothing is too small for Him – not even a grocery list. Give it/trust it to Him and sleep.
Prayer has lasting impact on ability to sleep, if waking up and can't turn mind off,
turn thoughts into prayers, sleep is never far behind.
Angela
keeperofthehome/insomnia-how-to-find-sleep-naturally
Sleep Better tips
Fight bed hypnosis:
Don't go for more snooze even if you've had a late night.
Get up the same time every day. Oversleeping makes for crankiness and yellowish skin,
no appetite for brunch, a headache and heavy eye lids.
Early bird:
make early mornings a habit. If you get up in the afternoon,
you won't sleep well at night, bad cycle..
Get-up tune:
set alarm clock to a tune, or the radio, something that you will love to hear
Morning bed warm-up:
pray, do bed stretches, bicycle legs, hand waving to stimulate blood in veins.
Rise and shine:
light helps tweak body's daytime clock; and is a positive mood enhancer.
So open curtains to let sunlight in or go outside
walk in the sun and fresh air. -- unless it's cloudy and windy.
To nap or not to nap:
Don't take a long nap after a poor sleep, it disturbs sleeping cycles.
Though - a small 30 minute nap once a day is harmless and recharges the brain.
Don't give in to drowsiness; engage in activity.
If sitting; get up every 30 minutes and walk or do a stretch like cats do.
Exercise
Make sure you have had some energetic activity in the day, eg a good walk
Fight bed hypnosis:
Don't go for more snooze even if you've had a late night.
Get up the same time every day. Oversleeping makes for crankiness and yellowish skin,
no appetite for brunch, a headache and heavy eye lids.
Early bird:
make early mornings a habit. If you get up in the afternoon,
you won't sleep well at night, bad cycle..
Get-up tune:
set alarm clock to a tune, or the radio, something that you will love to hear
Morning bed warm-up:
pray, do bed stretches, bicycle legs, hand waving to stimulate blood in veins.
Rise and shine:
light helps tweak body's daytime clock; and is a positive mood enhancer.
So open curtains to let sunlight in or go outside
walk in the sun and fresh air. -- unless it's cloudy and windy.
To nap or not to nap:
Don't take a long nap after a poor sleep, it disturbs sleeping cycles.
Though - a small 30 minute nap once a day is harmless and recharges the brain.
Don't give in to drowsiness; engage in activity.
If sitting; get up every 30 minutes and walk or do a stretch like cats do.
Exercise
Make sure you have had some energetic activity in the day, eg a good walk
Sleep time
To get your heart, body and mind Sleepy,
Magnesium
can calm jumpy legs/irritated feeling
Buy a magnesium sleep supplement-ask at health shop.
Melatonin
Absorb melatonin from the sun in the morning.
Melatonin Tablets: take occasionally if sleep cycle is disturbed due to travel, or illness.
give a half a 3 mg tablet to older children if sick and need extra sleep,
You can buy sub-lingual ones, which dissolve under the tongue.
Bedtime humdrum:
go to bed around the same time even on weekends to restore a sleep pattern.
Gadget-free time:
by 10.30 pm, shut-down all electronics; computers, cellphones and TV,
Gadgets motivate the brain and stimulate nightmares, late night get-ups and sleep talking/walking.
No Caffeine and dairy:
avoid caffeine, dairy and choc after 6pm.
avoid yoghurt, cheese; it's the worst. At dinner, don't eat sweet fruits for dessert.
Don't eat after about 8pm. Especially don't eat sugary foods, processed oily snacks, eg chips,
low protein foods or juicy fruits,
Sleeping boosters:
take a long warm bath before bed, drink a glass of warm milk, hot mint.
Try focusing on floating or praying for all people you can think of.
IDEA- establish a routine of working through them based on where they live eg north to south
Set the ambience:
the bedroom is for sleep, no TV-(blue light affects sleep)
no videos, no computer games, no magazines, no late night talking.
Turn off lights
and all flickering lights like; laptop winky green bulb, blackberry red spot blink, iPhone gmail update,
phone rechargers, neon glow alarm clock - cover or remove all magnetic fields.
Try to keep bright lights off if you get up in the night also. ie use a torch.
Temperature
Keep temperature moderate and cool enough to sleep
and in winter always wear enough - cold legs will cause sleep deprivation.
Sound
Choose sleepy background sound; eg
silence, lullabies, classical music, white noise/fan/washing machine.
Sleepless in bed:
if sleep alludes, wait 20 minutes then get up;
if feeling queasy in stomach -drink in 1/2 glass water - 1 tspn applecidervinegar with 1/2 tspn baking soda,
read a book, write a to do list or snuggle into a comfy chair, and think lovely thoughts,
don't eat, smoke or drink coffee/tea.
Sleeping posture
can affect sleep and health as well,
Sleeping beauty position: sleeping on back with arms near head or alongside body is perfect for spine
and breathing as well as fewer face wrinkles…but is worse for snoring.
Fetus position: whether arms stretched out, or curled up, or lying straight,
it's healthier to sleep on the left side, as it helps to sleep faster and ease heartburn.
But either side can result in arm numbness and strained neck and shoulder muscles,
so make sure head and neck are well supported and level.
Skydiving position: stomach sleeping can reduce snoring, but it's considered the worst sleeping position;
a breathing hazard, can cause back pain, and a strained neck.
Diet is so important
Look at the 5 bad whites- Sugar, salt, grains, dairy, fats.
-Sugar/sweeteners, never consume after 6pm as it makes body hyper,
(When baking replace sugar with - stevia, glucodin, dates, raw honey, ccnut sugar, palm sugar.)
-No refined salt, ie use Celtic seasalt, - we need salt
Avoid gluten it stimulates and damages body,
Processed dairy is an irritant, use coconut milk/cream, or almond milk.
(Don't use soy, its not healthy.)
-Fats, dont use hydrogenated fats eg margy and processed oils- which are in processed foods.
Use instead organic butter or ghee, coconut oil, dripping, lard - as animal fats don't damage during cooking>
Cold pressed Olive oil - use in salads.
Remember to clear your head, Don't worry about tomorrow- God is already there.
A good sleep is from 7 to 10 hours a day.
Good night and sleep tight.
adapted from RaniaH
To get your heart, body and mind Sleepy,
Magnesium
can calm jumpy legs/irritated feeling
Buy a magnesium sleep supplement-ask at health shop.
Melatonin
Absorb melatonin from the sun in the morning.
Melatonin Tablets: take occasionally if sleep cycle is disturbed due to travel, or illness.
give a half a 3 mg tablet to older children if sick and need extra sleep,
You can buy sub-lingual ones, which dissolve under the tongue.
Bedtime humdrum:
go to bed around the same time even on weekends to restore a sleep pattern.
Gadget-free time:
by 10.30 pm, shut-down all electronics; computers, cellphones and TV,
Gadgets motivate the brain and stimulate nightmares, late night get-ups and sleep talking/walking.
No Caffeine and dairy:
avoid caffeine, dairy and choc after 6pm.
avoid yoghurt, cheese; it's the worst. At dinner, don't eat sweet fruits for dessert.
Don't eat after about 8pm. Especially don't eat sugary foods, processed oily snacks, eg chips,
low protein foods or juicy fruits,
Sleeping boosters:
take a long warm bath before bed, drink a glass of warm milk, hot mint.
Try focusing on floating or praying for all people you can think of.
IDEA- establish a routine of working through them based on where they live eg north to south
Set the ambience:
the bedroom is for sleep, no TV-(blue light affects sleep)
no videos, no computer games, no magazines, no late night talking.
Turn off lights
and all flickering lights like; laptop winky green bulb, blackberry red spot blink, iPhone gmail update,
phone rechargers, neon glow alarm clock - cover or remove all magnetic fields.
Try to keep bright lights off if you get up in the night also. ie use a torch.
Temperature
Keep temperature moderate and cool enough to sleep
and in winter always wear enough - cold legs will cause sleep deprivation.
Sound
Choose sleepy background sound; eg
silence, lullabies, classical music, white noise/fan/washing machine.
Sleepless in bed:
if sleep alludes, wait 20 minutes then get up;
if feeling queasy in stomach -drink in 1/2 glass water - 1 tspn applecidervinegar with 1/2 tspn baking soda,
read a book, write a to do list or snuggle into a comfy chair, and think lovely thoughts,
don't eat, smoke or drink coffee/tea.
Sleeping posture
can affect sleep and health as well,
Sleeping beauty position: sleeping on back with arms near head or alongside body is perfect for spine
and breathing as well as fewer face wrinkles…but is worse for snoring.
Fetus position: whether arms stretched out, or curled up, or lying straight,
it's healthier to sleep on the left side, as it helps to sleep faster and ease heartburn.
But either side can result in arm numbness and strained neck and shoulder muscles,
so make sure head and neck are well supported and level.
Skydiving position: stomach sleeping can reduce snoring, but it's considered the worst sleeping position;
a breathing hazard, can cause back pain, and a strained neck.
Diet is so important
Look at the 5 bad whites- Sugar, salt, grains, dairy, fats.
-Sugar/sweeteners, never consume after 6pm as it makes body hyper,
(When baking replace sugar with - stevia, glucodin, dates, raw honey, ccnut sugar, palm sugar.)
-No refined salt, ie use Celtic seasalt, - we need salt
Avoid gluten it stimulates and damages body,
Processed dairy is an irritant, use coconut milk/cream, or almond milk.
(Don't use soy, its not healthy.)
-Fats, dont use hydrogenated fats eg margy and processed oils- which are in processed foods.
Use instead organic butter or ghee, coconut oil, dripping, lard - as animal fats don't damage during cooking>
Cold pressed Olive oil - use in salads.
Remember to clear your head, Don't worry about tomorrow- God is already there.
A good sleep is from 7 to 10 hours a day.
Good night and sleep tight.
adapted from RaniaH
Just Eat Real Food
SLEEP
"Tiredness precedes any type of disease, whether it is cancer, heart disease, or AIDS.
Although impaired liver functions, low immunity,
and overeating can also cause fatigue, in most cases it results from a lack of quality sleep,
that is, the sleep before midnight.
Some of the most vital processes of purification and rejuvenation in the body
are initiated and carried out during the two hours of sleep before midnight.
Physiologically, there are two entirely different types of sleep,
as verified by brain wave measurements.
These are before-midnight sleep and after-midnight sleep.
Sleep that occurs in the two hours before midnight includes deep sleep
and it is often referred to as “beauty sleep.”
Deep sleep occurs for about one hour and generally lasts from 11:00 p.m. to midnight.
During deep sleep, you are in a dreamless state of consciousness where oxygen consumption
in the body drops by about 8 percent.
The rest and relaxation that you gain during this hour of dreamless sleep
is nearly three times as deep as you would get from the same amount of sleep after midnight
(when oxygen consumption in the body rises again).
Deep sleep hardly ever occurs after midnight.
You experience deep sleep only if you go to sleep at least two hours before midnight.
If you regularly miss out on deep sleep, your body and mind become overtired
and your stress responses become unnaturally high. Stress responses include secretions
of the stress hormones adrenaline, cortisol, and cholesterol.
(A part of the cholesterol secreted during a stress response may end up as gallstones.)"
-- Andreas Moritz
SLEEP
"Tiredness precedes any type of disease, whether it is cancer, heart disease, or AIDS.
Although impaired liver functions, low immunity,
and overeating can also cause fatigue, in most cases it results from a lack of quality sleep,
that is, the sleep before midnight.
Some of the most vital processes of purification and rejuvenation in the body
are initiated and carried out during the two hours of sleep before midnight.
Physiologically, there are two entirely different types of sleep,
as verified by brain wave measurements.
These are before-midnight sleep and after-midnight sleep.
Sleep that occurs in the two hours before midnight includes deep sleep
and it is often referred to as “beauty sleep.”
Deep sleep occurs for about one hour and generally lasts from 11:00 p.m. to midnight.
During deep sleep, you are in a dreamless state of consciousness where oxygen consumption
in the body drops by about 8 percent.
The rest and relaxation that you gain during this hour of dreamless sleep
is nearly three times as deep as you would get from the same amount of sleep after midnight
(when oxygen consumption in the body rises again).
Deep sleep hardly ever occurs after midnight.
You experience deep sleep only if you go to sleep at least two hours before midnight.
If you regularly miss out on deep sleep, your body and mind become overtired
and your stress responses become unnaturally high. Stress responses include secretions
of the stress hormones adrenaline, cortisol, and cholesterol.
(A part of the cholesterol secreted during a stress response may end up as gallstones.)"
-- Andreas Moritz
How to get good sleep tips
Sleep Mistakes That Can Ruin Your Night...
Wait! Don't reach for a sleeping pill!
Check out these 5 common mistakes, and strike them from your life,
and you may find your issues resolve themselves.
Plus special notes on the migraine-sleep connection, and sleep apnea-dementia connection.
Absorb daylight/melatonin in the morning
2. Dr Mercola/How to go to sleep & the-myth-of-the-eight hour-sleep
Sleep Mistakes That Can Ruin Your Night...
Wait! Don't reach for a sleeping pill!
Check out these 5 common mistakes, and strike them from your life,
and you may find your issues resolve themselves.
Plus special notes on the migraine-sleep connection, and sleep apnea-dementia connection.
Absorb daylight/melatonin in the morning
2. Dr Mercola/How to go to sleep & the-myth-of-the-eight hour-sleep
♪ Music for Quiet Time: Soft Instrumental Hymns ♪
Get adequate sleep
Experimental bedtime restriction-designed to approximate the short sleep times
experienced by many individuals in Westernized societies,
may facilitate the development of insulin resistance and reduced glucose tolerance.
jcem.endojournals.org
“Sleep debt is like credit card debt. If you keep accumulating credit card debt,
you will pay high interest rates or your account will be shut down until you pay it all off.
If you accumulate too much sleep debt, your body will crash.”
Not getting enough sleep is common -- even talked about with pride -- in the U.S.
We brag about an all-nighter, but we do pay a price for staying up late and getting up early.
“The sleep-diet connection is regular fodder for diet books and magazine articles.
Maybe you have even heard about the sleep diet,
which suggests you can lose weight while you catch your ZZZs.
“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived,
meaning that you are not getting enough minutes of sleep or good quality sleep,
your metabolism will not function properly,” explains Michael Breus, PhD,
author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.
On average, we need about 7.5 hours of quality sleep per night, he says.
“If you are getting this already, another half hour will not help you lose 10 pounds,
but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”
Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones, explains Breus.
The two hormones that are key in this process are ghrelin and leptin.
“Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived,
you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating,
and when you are sleep deprived, you have less leptin.”
More ghrelin plus less leptin equals weight gain.
“You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.”
via WebMD
♪ Relaxing, Peaceful, Sleepy Music - Hidden Garden ♪
Experimental bedtime restriction-designed to approximate the short sleep times
experienced by many individuals in Westernized societies,
may facilitate the development of insulin resistance and reduced glucose tolerance.
jcem.endojournals.org
“Sleep debt is like credit card debt. If you keep accumulating credit card debt,
you will pay high interest rates or your account will be shut down until you pay it all off.
If you accumulate too much sleep debt, your body will crash.”
Not getting enough sleep is common -- even talked about with pride -- in the U.S.
We brag about an all-nighter, but we do pay a price for staying up late and getting up early.
“The sleep-diet connection is regular fodder for diet books and magazine articles.
Maybe you have even heard about the sleep diet,
which suggests you can lose weight while you catch your ZZZs.
“It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived,
meaning that you are not getting enough minutes of sleep or good quality sleep,
your metabolism will not function properly,” explains Michael Breus, PhD,
author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz.
On average, we need about 7.5 hours of quality sleep per night, he says.
“If you are getting this already, another half hour will not help you lose 10 pounds,
but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.”
Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones, explains Breus.
The two hormones that are key in this process are ghrelin and leptin.
“Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived,
you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating,
and when you are sleep deprived, you have less leptin.”
More ghrelin plus less leptin equals weight gain.
“You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.”
via WebMD
♪ Relaxing, Peaceful, Sleepy Music - Hidden Garden ♪
Wake Up to the Benefits of Power Napping –
Boost Clarity, Happiness and Cardiovascular Health
Linked with clarity, increased performance, memory, mood and even heart health,
naps are an economical (and fun) way to boost mental and physical health.
Many companies are now sanctioning office nap times to increase productivity and morale.
By following a few simple steps, a blissful catnap can become a happy and healthful habit.
Guilt-free napping
Seeking an excuse to grab a bit of shut-eye? Take a look at the following benefits:
Cardiovascular Heath
Greek researchers found that men who took a 30 minute nap at least three times a week
lowered their risk of dying from a heart attack by 37 percent.
Factors such as smoking, diet and activity level were included in the study.
Healthy Weight Management
When energy naturally drops in the afternoon, coffee and sugar tend to be the usual stimulants of choice.
But afternoon sleepiness is a biological rhythm related to a slight decrease in body temperature —
telling us to take a nap.
By attempting to ward off drowsiness with caffeine and sugary snacks, biorhythm is disrupted,
extra calories are consumed and a rollercoaster ride of energy spikes and crashes begins.
This vicious cycle contributes to unwanted extra pounds.
Alertness, Improved Mood and Performance
A mid-afternoon nap can help with depression, dullness and lack of clarity —
all of which can hinder physical and mental performance.
As seen in the Harvard Health Letter, a New Zealand study found that “air traffic controllers
working the night shift scored better on tests of alertness and performance
if they took advantage of a planned nap period of 40 minutes.”
According to Sara Mednick, PhD, sleep medicine researcher and author of Take a nap!
Change Your Life, a nap will also:
- Reverse aging
- Strengthen the sex drive
- Accelerate the ability to perform motor tasks
- Enhance how the body utilizes carbs
- Minimize stress hormones
- Alleviate migraines
- Reduce brain chatter before nighttime sleep
Napping basics
A few quick tips to get the most out of a nap:
- Try to keep naps under 45 minutes to avoid grogginess
- Naps are best taken between 1:00 and 3:00 PM
- 30 minute naps improve memory and physical health
- 20 minute naps are revitalizing and help to sharpen the senses
- 10 minute naps help to uplift mood and fend-off afternoon energy slumps
Read more: wakeup-world.com/wake-up-to-the-benefits-of-power-napping-boost-clarity-happiness-and-cardiovascular-health-with-this-one-daily-habit
Boost Clarity, Happiness and Cardiovascular Health
Linked with clarity, increased performance, memory, mood and even heart health,
naps are an economical (and fun) way to boost mental and physical health.
Many companies are now sanctioning office nap times to increase productivity and morale.
By following a few simple steps, a blissful catnap can become a happy and healthful habit.
Guilt-free napping
Seeking an excuse to grab a bit of shut-eye? Take a look at the following benefits:
Cardiovascular Heath
Greek researchers found that men who took a 30 minute nap at least three times a week
lowered their risk of dying from a heart attack by 37 percent.
Factors such as smoking, diet and activity level were included in the study.
Healthy Weight Management
When energy naturally drops in the afternoon, coffee and sugar tend to be the usual stimulants of choice.
But afternoon sleepiness is a biological rhythm related to a slight decrease in body temperature —
telling us to take a nap.
By attempting to ward off drowsiness with caffeine and sugary snacks, biorhythm is disrupted,
extra calories are consumed and a rollercoaster ride of energy spikes and crashes begins.
This vicious cycle contributes to unwanted extra pounds.
Alertness, Improved Mood and Performance
A mid-afternoon nap can help with depression, dullness and lack of clarity —
all of which can hinder physical and mental performance.
As seen in the Harvard Health Letter, a New Zealand study found that “air traffic controllers
working the night shift scored better on tests of alertness and performance
if they took advantage of a planned nap period of 40 minutes.”
According to Sara Mednick, PhD, sleep medicine researcher and author of Take a nap!
Change Your Life, a nap will also:
- Reverse aging
- Strengthen the sex drive
- Accelerate the ability to perform motor tasks
- Enhance how the body utilizes carbs
- Minimize stress hormones
- Alleviate migraines
- Reduce brain chatter before nighttime sleep
Napping basics
A few quick tips to get the most out of a nap:
- Try to keep naps under 45 minutes to avoid grogginess
- Naps are best taken between 1:00 and 3:00 PM
- 30 minute naps improve memory and physical health
- 20 minute naps are revitalizing and help to sharpen the senses
- 10 minute naps help to uplift mood and fend-off afternoon energy slumps
Read more: wakeup-world.com/wake-up-to-the-benefits-of-power-napping-boost-clarity-happiness-and-cardiovascular-health-with-this-one-daily-habit
