A quarter of those surveyed who were unemployed said they didn’t get enough rest any night in the last 30 days.

The study seems to confirm the anecdotal belief that west coasters are more laid back than the east coast. Twelve of the 14 best-sleeping states were west of the Mississippi.

The report wasn’t very in depth, as they just asked people about their perception of how much sleep they got, not the actual hours.

The Health Consequences

Sleep problems can lead to other health problems, surprisingly maybe even diabetes. Researchers aren’t quite sure if lack of sleep directly causes diabetes or if it’s associated in some other way. But, even a remote piece of evidence should be enough to think twice about watching your favorite late night talk show.

Sleep Aids

Exercise is a great way to help your sleep problems… assuming you aren’t just staying up late by choice. The National Sleep Foundation reports that afternoon exercise can help with deeper sleep, and even cut down the amount of time it takes for you to fall asleep. Evening exercise may have the opposite effect, while morning workouts seem to get the best results.

Keep in mind that there may be occasions when prescribed sleep aids are appropriate, but they shouldn’t be seen as the long-term answer.

Post from: Diets in Review Blog

Americans Aren’t Getting Enough Sleep

When you are dieting, getting ample sleep is essential. If your body does not have enough energy, it will tell you that it wants more calories to help keep it going. If you are tired, it is more difficult to fight off temptations, keep a positive frame of mind, and motivate yourself to exercise.

Sleep can be interrupted by many things, often when someone is unable to fully relax. Few things are more frustrating than trying to sleep when you can’t. Most people do not realize that sleep is a habit, something you teach your body, similar to your stomach “growling” or preparing for food at the time you have taught it to expect that you will eat. In the same way you can learn to sleep. The trick is the discipline it requires and sticking to a routine until sleep comes easily. I have taught several people how to sleep. The process is a bit involved, but can be relaxed once you are sleeping more easily.

• You MUST get up at the same time every day. That means no sleeping in on weekends. If you get up at 6 a.m. to go to work, you have to get up at 6 a.m. on Saturday, even if you came home at 2 a.m. Friday night.

• Do not nap. If you want to learn to sleep at night, you do not want your body to sleep during the day. Also, if you push through the day without much rest, you will be more likely to fall asleep at night.

• Do not do anything in your bed but sleep. This means no reading, eating, watching TV, or arguing. Take it elsewhere. Like Pavlov’s dogs, you want to pair your bed with sleep so it happens automatically.

• Ensure that you have a comfortable sleep environment free of allergens and distractions. Your bedroom should be dark and cool. Make sure your bed is comfortable according to your personal preferences.

• If you are not sleeping, get out of bed! You want to pair your bed with sleep, so lying in bed awake is counter-productive. Participate in quiet, soothing activities, returning to bed the moment you start to feel sleepy. Housework is likely too strenuous. Only read things that you are willing to walk away from, even in the middle of a sentence.

• Start preparing yourself for bed 4-6 hours before you intend to sleep by turning off the TV and computer; avoiding heavy, spicy, or sugary foods; and keeping strenuous activities to a minimum.

• Avoid nicotine and alcohol all together, as neither will help you sleep or sleep well. When you indulge in alcohol, you do not progress in to the deepest levels of the sleep cycle.

• Turn off all computers and televisions. Both screens have a strobe light effect that can be stimulating to your brain, keeping you awake. Many people like to sleep with a television turned on; however, your brain cannot fully rest because it continues to process what it is hearing from the television, even while you are asleep!

White noise, dairy products, and even counting sheep can also be helpful when learning to sleep. If you are not sleeping well, take your physical and mental health into your own hands by teaching yourself to sleep using these tips.

Post from: Diets in Review Blog

Learning the ABZzzs of Healthy Sleeping Habits

What is it?
Sleep apnea is a sleeping and breathing disorder in which breathing repeatedly stops and starts, which has the potential to be fatal.  There are two main types of sleep apnea: 1) obstructive and 2) central (or you could have a combo of the two, which is known as complex sleep apnea).  Obstructive sleep apnea is the more common form that occurs when throat muscles relax, whereas central sleep apnea occurs when your brain does not send the proper signals to the muscles that control your breathing.

Why is it affected by obesity/overweight?
Excessive weight and fat deposits around your upper airway seen with obesity may obstruct your breathing and lead to sleep apnea.  It is important to keep in mind that not everyone who has sleep apnea is overweight.

What are the symptoms?
The list below, provided on the Mayo Clinic website, displays the most common signs and symptoms of obstructive and central sleep apnea:

• Excessive daytime sleepiness (hypersomnia)
• Loud snoring, which is usually more prominent in obstructive sleep apnea
• Observed episodes of breathing cessation during sleep
• Abrupt awakenings accompanied by shortness of breath, which more likely indicates central sleep apnea
• Awakening with a dry mouth or sore throat
• Morning headache
• Difficulty staying asleep (insomnia)

What can you do to prevent it?
Treatment is necessary to avoid heart problems and other complications.  For more mild cases, simple lifestyle changes are recommended.  These changes would include improvements on weight (i.e. losing weight) or quitting smoking.  However, for more serious conditions, medical attention is needing to determine which therapy would be appropriate.

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Understanding Obesity Related Diseases: Sleep Apnea

A woman performs the paschimottanasana yoga position.

It is estimated that more than 70 million Americans experience some form of sleeping troubles. From insomnia, to having trouble falling asleep, we are truly a sleep-deprived nation.

While many medications can help induce a good night’s slumber, they may also carry side effects like grogginess or dizziness. Natural ways of promoting sleep include drinking warm milk or chamomile tea, soaking in a warm bath and even yoga.

While fitness forms like yoga can energize you, they can also encourage sleep. One formidable posture for promoting relaxation is paschimottanasana, or seated forward fold. This posture stretches your spine, hamstrings and shoulders as it also reduces stress, decreases anxiety levels and quiets your mind.

Here is an instructional video of paschimottanasana, an excellent sleep-inducing posture:

If you have a back injury, use caution when performing this posture. Try this posture in the evening for five to ten minutes before you crawl into bed.

Sweet dreams.

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Sleep Better with Yoga