Results Of Insomnia – A Lack Of Sleep Can Cause

Date: June 5, 2011

Author: admin

Lots of people believe that sleeping prevents them from working, studying and enjoying life. After all, lots of people lose sleep to complete activities for these. There are those that continuously burn the midnight oil just to work or learn. There are also many people that would rather go out at night or engage in discretion activities. However, fact remains, people need to sleep. There are many lack of sleep symptoms that will avoid one from doing their best.

Insomnia, the sleep problem, can be considered the primary cause of lack of sleep. It is the situation tens of millions of people endure. People that have trouble falling or keeping asleep have insomnia.

Insomnia is the inability to fall asleep. It is a popular sleep problem that a lot of people experience at least occasionally. When it happens, people feel tired much of the time and sometimes worry a lot regarding not getting sufficient sleep. As a result, insomnia usually disturbs daily life.

Insomnia can result from the following:

* Diet (e.g., intake of caffeine or alcohol)
* Emotional difficulties
* Stress
* Underlying disease
* Other factors

For short-term insomnia, sleeping pills can be successful. For long-term insomnia, nevertheless, sleeping tablets can actually aggravate the problem. Lack of sleep is not actually a problem; it really suggests that an individual has not been getting sufficient sleep. Insufficient sleep can affect judgment, response-moment, hand-eye coordination, memory, and general well-being.

Studies have shown that lack of sleep also can harm the immune system. Sensation tired throughout the day, falling asleep for really short amounts of time (5 minutes or so), or routinely dropping off to sleep immediately after lying down may indicate lack of sleep.

Severe long-term effects of insomnia could be associated with diseases like diabetes, heart disease, and cancer. Extented lack of sleep also causes early-aging. Sleep is the time when the body renews and revitalizes itself; it is a time of rebalancing, detoxification, and the re-booting of the immune system. Cortisol, a natural anti-inflammatory, is created during the day and avoids natural cell repair from occurring. During sleep, cortisol levels are lowered, allowing common growth and restore to take place. Melatonin, another body hormone, is released at night, and works to fight against irregular cell development.

Any individuals are able to live with their insomnia. Thus, they are able to live lack of sleep. Nevertheless, what quality of life would one have going through numerous symptoms mentioned above? Get some sleep and genuinely live life to the fullest.

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Eat Your Way To A Healthy Lifestyle

Date: May 7, 2011

Author: admin

Categories: Lifestyle Therapy

By Michael Sheridan

A healthy diet is not about how much you eat, it’s about what you eat. Get that right and your daily intake of food can be whatever you want it to be.

If you are heavily into takeaway foods, saturated fats and sugary drinks, reducing the amount you consume will have some effect. Unfortunately it will be marginal at best. Eating the right sort of food, on the other hand, will not only reduce weight it will increase your energy levels and enhance your life in general. But what is the ‘right sort’ of food? A sample list would look something like this:

High fibre breakfast cereals

Fresh fruits such as grapes, kiwi fruit, tomatoes and avocado pears

Grilled vegetables such as mushrooms, bell peppers, and zucchinis

Low fat yogurt and snacky dips like hummus

Low fat meat, as in chicken, turkey, trimmed pork and fresh fish

One of the problems most people have with dieting in general is that, used to large portions, any reduction leaves them still feeling hungry. Which means they then snack throughout the day and often on unsuitable ‘convenience’ foods that are high in fats and sugars. Couple this pattern with lack of exercise and the dangers of obesity, heart disease and type 2 diabetes begin to loom large.

This doesn’t need to be the case. By adjusting the amounts that you eat you can begin to satisfactorily control the intake of those elements which cause the greatest problems. In other words, by eating the ‘right’ sort of food in any quantity you like, and the ‘wrong’ sort of food in limitation, you can counter this effect.

For example, if steak is your favorite meat by all means eat it, but limit your intake to once or twice a week. Trim the meat of all fat (or buy very lean meat) and make sure the amount of steak you consume is no bigger than the palm of your hand. Use this rule of thumb for any meat you eat, including chicken, lamb, pork and burgers. To compensate for the loss of bulk, increase the amount of vegetables and fruit and add in foods low on the glycaemic index such as pasta, rice, couscous and polenta. Because these foods break down over a longer period of time they leave you feeling fuller for longer. They also release glucose into the blood stream at a much slower rate than high GI foods, allowing your body to burn this extra energy instead of storing it as fat.

You can further assist this process by drinking plenty of water both with your meals and throughout the day. You can do a quick check on your health in this respect by observing the color of your urine. If it is yellow, you need to drink more water. The other thing you can do, of course, is to exercise more. Half an hour a day is all most people need to keep them in shape, and that could simply be a walk to work, or taking the stairs instead of the elevator.

By changing the balance of your diet, rather than opting for some difficult to follow regimen, you will improve your health without stress. In fact, you will hardly notice any difference in your life-style at all. But you will notice huge differences in your energy levels, your appearance and even in your sleep patterns, which will improve your quality of life beyond measure.

Remember, all you need to do is to identify those foods which have a high glycaemic index and reduce your intake. To replace the missing bulk, look for low GI foods and increase the amount of those you eat. Work at it. You will find that you can make the change surprisingly quickly and the rewards will far outweigh the effort required.

About the Author: Michael Sheridan is a chef and an acknowledged authority and published writer on cooking matters. His website at All About Cooking contains a wealth of information, hints, tips and recipes for busy home cooks

Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=102175&ca=Wellness%2C+Fitness+and+Diet

A Law is Really a Lifestyle

Date: May 6, 2011

Author: admin

Categories: Lifestyle Therapy

By Adrianna Noton

Law isn’t just that. It embraces a vast range of topics and ways. There is probably a rule that fits just about everyone in the world. For nearly all the civilized countries, anyway, there are vast amounts of regulations that would take an ordinary person a life-time to read through, and then more than eighty per cent would not have any relevance whatever to one’s daily life. You think. But they may.

There are laws that have never been enacted. Rules that are obscure. Regulations that were made centuries ago, repealed, reworded, and trotted out in other guises. Some regulations that exist now, are so obsolete that even lawyers have not a clue what they are about.

The lady who stands for law has three symbols in her hands, that symbolize what exactly the three rules are. The sword is a statement of what the courts stand for; the scales show what each claim should be weighed; and the blindfold says that the justice given should be given out objectively, without fear or favour. Many have tried to bend this to their own favour, but somehow justice usually has her way.

Justice systems cover everyone’s day-to-day life. When one walks out of one’s house, the legal system kicks in. No-one else has any right, unless permitted, to enter that house, until the owner returns. No damage must be done to it, or the insurance regulations kick in. Break and enter that house, and, if you are caught, a world of grief awaits one.

Medical health is another heavily populated street. People are encouraged to insure themselves against illness, injury, loss of income, and a myriad of other causes. If one has disabilities caused at the job itself, then there is a justice to help them gain some benefits for their mis-fortune. But, on the reverse side, there are also laws that protect the employer too.

Breaking any rule, whether one knows it or not, can land one in seriously hot water. The excuse of “But I was not aware of that rule”, seldom cuts any ice in a court of justice. A working knowledge of the regulations in the system is useful.

While drunk, riding a giraffe down the street might not be well-known, substitute the word “giraffe” for any other article that one rides, and one is carted off very quickly, usually for one’s own protection.

It can be very expensive to appear in a court. Each person there is really an employee of the justice system, and, as such, need to be paid. If the misdemeanor is such that one narrowly misses jail, then a fine is issued, which is part of the process. A judge sets this, and the legal terms within which the fine must be paid. Other parts of the sentence are also added to the fine, such as community service, and other things, such as certain clinics or services that one must attend.

The ramifications of law are wide-spread. Spend half-an-hour on the Internet and find out many regulations that one has never heard of. The law in some countries, for instance, states that a thief must lose one hand for an offense, and both, if it is severe enough. There are penalties, and penalties. If the man one the giraffe, for instance, does it once, he may be fined, and the giraffe confiscated for a day or two, until the owner sobers up. But, if he does it several times, and is arrested several times, then he might be looking at several weeks or months in a jail, the loss of his giraffe, and being made attend several clinics to address his drink problem.

About the Author: The lives of the disabled have improved from the advancements in technology and society, however, there are still many challenges. Fight for your legal rights and get your disability claims approved by your insurance company with the help of a Ontario disability lawyer.

Source: www.isnare.com

Permanent Link: http://www.isnare.com/?aid=640856&ca=Legal

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Sleep: An interesting story

Date: May 5, 2011

Author: admin

Categories: Sleep and Rest

When you’re in a hurry to do your work, go to school, look after family, do you reduce your sleep time? You might think that sleep is merely a “down time” when the brain shuts off and the body rests. It is not so. Sleep is essential for a person’s health and wellbeing, according to the National Sleep Foundation (NSF).

Sleep is as important as food and air. It is a necessary function required to support all human life, growth, development and brain function. Sleep keeps your mind alert and calm. It helps you in optimal daily functioning.

If you wake up tired after sleeping for eight hours or longer, more sleep is not what you need.

Are You Aware Of These Common Problems Which Are Stealing Your Sleep?

Date: May 5, 2011

Author: admin

Categories: Sleep and Rest

Understand how menstruation, pregnancy and menopause affect a woman’s sleep and how to minimize these conditions for improving sleep.

Women face difficulty in falling and staying asleep than men.

They also experience more daytime sleepiness. Poor concentration, poor performance at job and school and increased illnesses can result with lack of sleep.

Many issues can affect women’s sleep. Hormone level changes, illness, stress, lifestyle and sleep environment are some of the issues. Some unique conditions such as menstrual cycle, pregnancy and menopause can interfere with quality of sleep in women.

Phases of menstrual cycle and their effects on sleep:

50 percent of women face sleep problems during menstrual cycle. Changes in fluctuating levels of hormones present in menstrual cycle before ovulation, during ovulation and after ovulation can interfere with the quality of sleep.

Understand your menstrual cycle phases:

Before ovulation: Disturbances in sleep can occur before ovulation that is from 1st day to 12th day of menstrual periods in some women. Menstrual period continues for five days. Egg ripens in the ovary after the end of the period. During the period of menstrual bleeding, you will get less sleep.

During ovulation: Egg releases during ovulation period that is between 13th to 15th days. If egg fertilizes, pregnancy can occur. If not, your cycle continues and menstrual period occurs in 14 days.

After ovulation: If there is no occurrence of pregnancy after ovulation period, uterine lining wall starts to break down and is discarded during menstrual period. Around 19 to 21 days, levels of progesterone become high and reach the peak level during the beginning of the phase. At the end of the phase, levels of progesterone start to decrease. You will find difficulty in sleeping due to the falling progesterone levels.

Premenstrual syndrome: Premenstrual syndrome(PMS) symptoms occur during 22 to 28 days that is at the later phase. These symptoms include anxiety, mood swings, nervousness, depression, irritability, bloating, abdominal cramps, and headaches, which can all cause disturbances in sleep. Sleep problems such as insomnia, daytime sleepiness and hypersomnia can result if you have PMS.

Lessen the effects of menstrual symptoms: Follow sleep hygiene and stimulus control techniques to prevent the sleep problems during menstrual cycle. Maintain a sleep routine, follow a healthy diet, plan to do something if you can’t sleep during night, and reduce stress to get a better sleep. If the problem is severe, visit the doctor so that he/she will prescribe medications for reducing the symptoms.

Host of discomforts that disrupt sleep during pregnancy:

Why sleep difficulties begin suddenly in pregnant women? The reason is many emotional and physical factors can contribute to sleep problems during pregnancy. Some of the factors that contribute to sleep loss during pregnancy are given here:

Emotional factors that contribute to sleep loss:

Emotional factors that are prevalent during this period are depression, anxiety and emotional liability, which can contribute to lack of sleep. During pregnancy, estrogen and progesterone, the two hormones, cause mood swings. Feelings of depression are common due to the changes in body during pregnancy. You will find hard to express feelings of happiness or sadness.

At the time of first trimester, mood swings are common. Emotional feelings are present in the second trimester. In the third trimester, you worry about everything you think of. The worry and anxiety in pregnant women is due to labor, delivery and baby care. Abdominal growth can make you uncomfortable and you feel irritated with lack of sleep.

Physical factors that contribute to sleep loss:

Uncomfortable sleep positions due to changes in your body can disturb your sleep. During pregnancy, urinary bladder holds less fluid. If you take more amounts of fluids before bedtime, you need to wake up several times at night to urinate. Normal pains such as nausea, heartburn, and hemorrhoids are common during pregnancy, which keep you awake at night. Heart rate increases for pumping more blood during pregnancy. As more blood goes to the uterus, your heart works harder for sending sufficient blood to the rest of the body, making your sleep restless. Restless leg syndrome (RLS) is one of the most common problems in pregnancy. Tingling, crawling and burning sensations are the common symptoms in RLS. These symptoms make uncontrollable urge to move the legs. Moving legs can give temporary relief. Snoring occurs in the last trimester due to narrowed airways and increased pressure on the lungs. Snoring can sometimes lead to hypertension, putting you and your child at risk. When airways block, sleep can occur. Breathing stops for few seconds when you have sleep apnea. It results in lack of oxygen to your body. Oxygen deficiency can prevent you from getting sleep, which harms you and your baby.

Get more sleep during pregnancy with these sleep tips:

Exercise is the best treatment for controlling mood swings. Talk to your doctor about which exercises are preferred during pregnancy. Pamper yourself to reduce depressed feelings. You can go for shopping to buy maternity clothes or with partner to dating, or visit a friend to share your feelings. Comfortable sleep position is essential as pregnancy progresses. Sleeping on your side is preferred. Burden on the heart lessens with this position. Avoid drinking lots of fluids two to three hours before bedtime to avoid frequent urination during night. Nausea can occur on an empty stomach, so have light snacks before going to bed. Do not eat before going to bed to avoid heart burn and indigestion. Have several small meals instead of a larger meal. Press your feet against wall or stand on your feet to lessen the cramps. Calcium deficiency can make the cramps worse, so make sure to include calcium such as milk and dairy products in your diet. Get a massage, use cold or hot packs, or practice relaxation techniques to relieve from symptoms of RLS. To overcome the symptoms of snoring, sleep on your side and elevate your head slightly. Sleep consequences with hormonal changes during menopause:

Side effects due to hormonal changes can occur during menopause stage. At this stage, sleep disorders are common. Insomnia is a common problem and you will not recognize that you are in perimenopause stage in late 30s and early 40s if you have this problem.

Discomfort with menopausal symptoms can obstruct your nighttime sleep. Ovaries produce less estrogen and progesterone when you enter perimenopause and menopause stages. Progesterone hormone helps in promoting sleep. Trouble in sleeping arises when progesterone levels drop.

You can also experience mood disorders that disrupt your sleep at this stage. Hot flashes can result as temperature of the body rises due to hormonal changes at this stage. Hot flashes can occur during daytime or nighttime; but nighttime flashes can interrupt your sleep.

Hot flashes that occur at night are called as night sweats because of excessive perspiration. Excessive sweating interrupts night sleep [Treating menopause night sweats].

Sleep problems in menopause stage can make you tired. These sleep problems continue to post menopausal stage. Post menopausal women are likely to snore and also experience life threatening condition called sleep apnea.

Sleep better with menopause Hormone replacement therapy (HRT) is one of the treatments for menopause. HRT can also help to reduce sleep disturbances associated with menopause. HRT treats the hormonal changes to reduce night sweats and hot flashes. Side effects are common with HRT medications. Consult and discuss with your physician about the risks associated with HRT and whether the treatment is suitable for you or not. Healthy diet is vital to lessen sleeping difficulties in menopausal st
age. Cut down the intake of spicy foods, caffeine and alcohol. These stimulants cause hot flashes, which affect your sleep quality. Avoid large meals and maintain healthy weight. Consume foods rich in soy to improve quality of sleep. Maintain a cool sleep environment to reduce hot flashes that disrupt your sleep. Maintain a regular sleep routine which helps in promoting sleep. Wear light weight cotton clothes during sleep. Use air conditioners and fans to keep the room cool and comfortable for sleep. Good sleep habits, healthy diet and good sleep environment will improve your insomnia problem and help you to sleep better.

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Original post: Are You Aware Of These Common Problems Which Are Stealing Your Sleep?