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The Secret to Better Sleep

The Secret to Better Sleep 6.9 The average American šleeps hours a night. When we get less sleep than we need: Our reaction times get slower. Our blood pressure rises. We're more at risk We eat more. of obesity and diabetes. Sleep Related Disorders Sometimes lack of sleep is caused by disorders that can also cause problems during the day. Hypersomnia Night Sweats Kleine Levin Syndrome Sufferers sleep up to Excessive day time sleepiness is caused by narcolepsy, being overweight, use of Ø 20 hours certain medicines or a day for several weeks. drug and alcohol use. These are caused Narcolepsy: by menopause, cancer and Periodic Limb Movement Disorder: infections. People who suffer from this Limbs move rhythmically during sleep. condition may fall asleep easily during the day Этвотлia: 30 to 50% of the population suffers from it. olnderotanding 6% of Americans Apnea suffers from sleep apnea, a condition where the sufferer stops breathing for 10 to 30 seconds, up to 400 times a night. 2-4% of the American population suffers from apnea without a diagnosis. 50% People with untreated apпea are Apnea sufferers are six times People who sleep next to apnea sufferers lose on average four times of those with sleep apnea snore heavily. one hour more likely die in a traffic accident due to fatigue. more likely to suffer a stroke. of sleep per night. Foods That Cause Insomnia Alcohol Spicy Foods It may relax you, but it prevents you from sleeping well. And it'|l make you have to use the bathroom a lot! Can cause heartburn or indigestion that keeps you awake Sugar Once the sugar leaves your system, you'll wake up craving more. Chocolate Can contain caffeine that keeps you perky in the wee hours. What Sleen Can While the number of hours of sleep a person needs varies based on individual needs, a good night's rest has many benefits: Do For You Reduces stress. 1 Improves your memory. * Can help you lose weight. Can prevent depression. It can help you heal faster. Reduces inflammation that could lead to heart-related conditions, cancer and diabetes. Makes you more alert and have faster reaction times. low to Get More Sleep V Keep the bed pet-free, as Fido or Jingles may keep you from sleeping well. V Wind down before bed. Don't check email or watch TV Read a good book and take a bath to mentally prepare for sleep If you've got a lot on your mind, write about it in your journal to unwind. V Don't sleep with electronics in your bedroom. They can distract you and rob you of sleep. V Have warm herbal or caffeine-free tea before going to bed. V Don't work out just before bed. Exercise can help you sleep, but work out earlier in the day for a good night's rest. V Opt for light snacks like Yogurt Popcorn or rather than heavy carbs before bed. You' Too Old For a re Never Nap The Spanish know the benefit of naps. They even close down stores and restaurants for several hours to catch a siesta. And for good reason - naps do some I great things for your body: g Lower the risk of accidents on the job. O Give you more E Reduce stress Improve productivity by as much as energy and alertness. and the risk of heart disease by 30% 34% People Famous Who Nap (ped) O Naps = genius? Einstein Would sleep in a chair with a pencil in his hand. When the pencil dropped, he woke up. O Brahms found inspiration for his musical compositions from naps he took at his piano. O Napoleon caught a few zzz's on his horse in O Even presidents need naps: Bill Clinton would nap to help deal with the pressures of the job. between battles. Sources,0,0 htm movement_disorder.aspx

The Secret to Better Sleep

shared by rmmojado on Jan 24
The average American sleeps 6.9 hours a night. When we get less sleep than we need, our reaction times get slower, our blood pressure rises, we eat more, and we’re more at risk of obesity and diabetes.



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