A new study conducted by the National Institute for Occupational Safety and Health has revealed some fairly obvious information – the more people work, the less sleep they are likely to get.
The information in the study shows that about one third of the workers surveyed said they sleep six or fewer hours each night. This is a pretty stark contrast to the good health amount of sleep which is between seven and nine hours each night. Those with multiple jobs or clocking more than 40 hours seem to be sleeping the least of all.
Another observation that comes as no surprise is the fact that those who are separated or divorced are missing out on sleep too, which includes single parents. Employees in the mining industry have about 41 percent sleeping less than six hours per night while 38 percent of utility workers sleep less than six hours.
Perhaps the scariest of the statistics within this sleep-deprived study relates to those working in the transportation and manufacturing field. As high as 70 percent of people in that field who are working the night shift are getting less than six hours of sleep, including train operators, bus drivers and semi-truck drivers. (more…)
Sunday Night, Oprah‘s network aired her show, “Next Chapter.” The show went into depth covering Transcendental Meditation or TM. The Huffington Post says that Winfrey, while speaking with Dr. Oz last year, described having more of a spiritual than bodily fulfillment, and that the practice of Transcendental Mediation was part of her overall attempt to “connect with that which is God.”
If you are not aware of TM, it is a simple form of meditation practiced 20 minutes twice a day. It is based on the ancient Vedic tradition of enlightenment in India. It was created by Maharishi Mahesh Yogi about 50 years ago.
It is not specific to a religion or lifestyle and many celebrities practice TM, including Oprah. There are more than five million people worldwide that practice this form of meditation, making it one of the more popular versions.
It is unique from other forms of meditation because unlike other styles that have you focus on your breathing or a single thought, it allows your mind to naturally transcend without forcing it to go somewhere in particular. (more…)
by Dani Stone
Americans spend a lot of money and time trying to get fit and lose weight. We pour over diet books, hire personal trainers, and pay for diet programs that help us count calories and track miles on the treadmill. Dr. Martha Grogan, a cardiologist with the Mayo Clinic and medical editor for the new book Heart Healthy For Life says there’s a simpler equation we can use to achieve a healthy lifestyle and improve heart health. The answer, she says, lies in the simple equation Eat 5, Move 10, Sleep 8.
Eat 5 refers to eating at least 5 servings of fruits and vegetables each day. “The great thing about eating fruits and vegetables, they have all kinds of beneficial effects to your heart and for your health in general,” says Grogan. Working this number in to your daily routine can be quite easy if you make a conscious effort to do so and maybe even plan ahead when you’re at the grocery store. A typical day could look like this: Have a banana with breakfast, a juicy peach as a midday snack alongside a cheese stick, a salad of leafy greens with cucumbers and green pepper for lunch and for dinner, serve a side of asparagus along with lean meat, fish or chicken. Look at that, we actually got 6 servings in there.
We all feel tired, drained and lethargic from time to time. Whether it’s due to cabin fever, a slow day at work, or a lack of sleep, feeling low on energy is no fun. When you have energy, life just seems a bit more enjoyable.
If you need a boost, practice one or all of the following simple ideas to recharge your batteries without needing to spend money or exert much effort. Take a few moments and put the perk back in your presence. You will be surprised to learn that a little bit goes a long way.
Unplug for Daily Digital Detox
Staring incessantly into a computer screen can be hard on your eyes and tiresome for the brain, so devote a few hours each day to backing away from the computer. Feeling compelled to answer every email or check every Facebook status update is also draining because it pulls us away from living joyfully in the present moment. Turn off your iPhone, shut down your computer, and notice your energy levels begin to rise. (more…)
Setting goals that rely on lifestyle changes can be intimidating for many. While you may have wonderful intentions, making a change is difficult, especially when New Years Resolutions have a reputation for failing. It is possible to increase your chances of sticking with resolutions, or lifestyle changes at any point during the year, even difficult ones, by first proving to yourself that you can make a successful resolution. By undertaking a task at which you can succeed, you are reinforcing capability and encouraging yourself to take on bigger challenges in the future. What do you want to do in 2012 and beyond?
Here are eight changes you can work on now that will have a long reach in to other aspects of your life. Take your self improvement anywhere you can!
I had a supervisor years ago who set aside 30 minutes per day to read and was thus always informed about new research and theories in the field. Whether you choose 15, 30, or 60 minutes every day, the pages and hours will quickly add up. Read technical writings to increase knowledge, fiction for relaxation, or even blogs. Listening to audio books instead of the top 40 is another way to increase what you are reading and will drastically change your commute. (more…)
It’s 2am and all you’ve been doing is rolling from side to side like a rotisserie chicken, making a complete mess of the bed sheets and keeping the cat awake (who doesn’t care because she sleeps all day anyway). You try to read, count sheep and have a glass of warm milk, but nothing seems to make your eyelids heavy. If only that blazing red light from your digital alarm clock would just stop itself from sneaking so quickly to 6am, you could steal a few hours of quality snoozing before your big day ahead.
Whether the excitement of the proceeding day is keeping you awake, or you just can’t seem to get comfortable, these yoga poses will help mellow you out so you can fall gently into a happy, restful slumber.
By Lise Turner for Care2.com
It has been a sleepless several nights for me, mainly because of troubling events. But it made me start thinking about food, and how it’s intimately connected to our patterns of sleep. If you can’t sleep, and life is calm and happy, maybe it’s something you ate–or didn’t. The foods we eat can dramatically affect how much, and how well, we snooze. Some foods calm and relax, some wake up the nervous system, and some just downright wire you for the night.
What you should eat for deeper sleep depends partly on your patterns. If you toss and turn before drifting off but then doze soundly for the rest of the night, you might benefit from adding slow-burning carbs (beans, sweet potatoes, berries) to your evening meal to prompt the production of serotonin, a brain chemical that promotes calm. If you zonk out quickly but wake up a few hours later, you might be suffering from blood sugar fluctuations. I’ve tried a high-protein snack before bed–a handful of walnuts, a spoonful of almond butter, a small cube of cheese–and these tend to keep blood sugar levels steady throughout the night.
Focus on foods with soothing nutrients, like magnesium, which help relax muscles and calm the body, and B vitamins, key in the production of serotonin and other brain chemicals necessary to sleep. Trytophan, an amino acid that’s needed to make sleep-inducing serotonin, is especially effective when it’s paired with complex, slow-burning carbs.
You’ve been tossing and turning, staring at the clock. All the sudden it’s 1 am….2 am……..3 am…. You have to work tomorrow and that 7 am alarm is fast approaching. Sound familiar?
Insomnia is one of the most common medical complaints next to the common cold and headaches. The benefits of sleep are numerous and if you are looking to drop a few pounds it is essential.
The recommended amount of sleep is usually around 6 to 8 hours. We not only want to focus on the quantity of sleep but also the quality. You should wake up feeling refreshed and ready to take on your day. If you feel your sleep cycle is getting out of wack, here are some supplements and hygiene tips you can try to help you go to la la land.
Being overweight or obese can cause a number of negative health issues, including heart disease and diabetes. However, if you’re carrying a few extra pounds and having difficulty sleeping at night, it’s entirely possible that sleep apnea may be to blame.
Sleep apnea, a condition that causes interruption in breathing during sleep, can be difficult to overcome. However, according to a new study reported by FYI Living, obese men with sleep apnea who lost an average of 25 pounds over the course of a year experienced a dramatic improvement in their condition.
This study, which analyzed 63 obese men between 30 and 65 years of age, measured a number of factors, including the number of times a person’s breathing was interrupted per hour at the baseline, again after nine weeks and finally after 52 weeks.
Researchers have reported that after the diet, participants with severe problems showed more improvement than those with milder sleep apnea and that those who lost more weight showed a larger improvement after the diet.