Tag: sleep sunday

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SLEEP SUNDAY – LET’S TALK ABOUT THE BEST WAY TO GET A GOOD NAP…

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The jury is out about whether a daily nap is good or bad for you but as far as I am concerned I could not cope without my little nap every afternoon.

They do say that napping can restore alertness, enhance performance and help overcome fatigue as used by Winston Churchill and Einstein, who both enjoyed an afternoon nap. It helps with a quicker reaction time and better memory.

I never get a full night’s sleep due to pain waking me up but a 30-minute nap in the afternoon can help me to catch up on one 90-minute cycle missed during the nighttime.

The nest time for a nap is supposed to be between 1pm and 3pm, but I don’t think this needs to be followed rigidly. My nap is usually between 2.30-3.0pm but never later than that. They say if you nap between 1pm and 3pm it will follow the natural cycle of your circadian rhythm.

The US company Google advocate napping at work and actually provides nap pods which block both light and sound. AMAZING…

A NASA study on sleepy military pilots and astronauts found a 40-minute nap improved performance by 34% and alertness by 100%.

According to the National Sleep Foundation, 74% of women get less sleep per night than men but women feel guiltier about taking a nap.

A power nap can also be great to awaken your fatigue which can set in after 1pm. They do say that you should keep your naps short.  Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterwards. However, young adults might be able to tolerate longer naps.

Simply shutting your eyes for 10 minutes is all you need to feel a new you so enjoy it when you can.

Source: Dreams National Sleep Foundation

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IT’S SLEEP SUNDAY – LET’S LOOK AT The Most Sleep-Deprived Cities in the US…

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HOTDOG has written a fascinating article about the most sleep-deprived cities in the US.

Recent years have brought explosive demand for products and resources to improve people’s health and well-being. The wellness market is one of the fastest-growing consumer industries, as more people seek new products and services to support wellness, from fitness to nutrition to mindfulness and mental health.

According to HOTDOG one of the most important components of health and wellness is also one of the most fundamental: sleep. Lower rates of sleep are associated with a number of health problems, including a weakened immune system, reduced memory and cognitive performance, and a greater likelihood of injuries or accidents.

The CDC recommends that all adults get more than seven hours of sleep per night to help ensure good health. Only around two in three adults report meeting that threshold. Critically, people who get less sleep tend to have more difficulty preventing and managing chronic health conditions. People who sleep less than seven hours are significantly more likely than those sleeping more than seven hours to have: Diabetes (11.1% vs 8.6%) Coronary heart disease (4.7% vs 3.4%) Obesity (33.0% vs 26.5%). And mental health shows the relationship even more strongly: the rate of depression among poor sleepers is more than 1.5 times as high as the rate for sufficient sleepers (22.9% vs 14.6%).

HOTDOG wrote in detail about sleep deprivation demographics and how insufficient sleep is highly correlated with race, ethnicity and income. These demographic characteristics also help explain the locations where people are getting the least sleep.

To determine the most sleep-deprived locations in the US, researchers at HotDog.com calculated the proportion of adults who get less than the recommended minimum of seven hours of sleep in a typical 24-hour period.

The article also includes the most sleep-deprived cities in the US. I am sure the list will surprise you.

The data used in this analysis is from the CDC’s PLACES: Local Data for Better Health 2021 Release.

To determine the most sleep-deprived locations in the US, researchers calculated the proportion of adults who get less than the recommended minimum of seven hours of sleep in a typical 24-hour period.

Source: HOTDOG.com, CDC Places




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SLEEP SUNDAY – LET’S TALK ABOUT ADRENAL FATIGUE…

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What is adrenal fatigue?

Adrenal fatigue is a debilitating condition which happens when your adrenal glands are not functioning together properly. Cortisol is a hormone released by the adrenals for use in the regulation of blood pressure. In response to stress, the adrenals release greater amounts of cortisol. Adrenal fatigue is thought to occur when the adrenals have become overtaxed by excess cortisol release and can no longer produce levels of cortisol necessary for optimal body function.

Your adrenal glands perform important functions in maintaining your health. When these are not performing properly you end up with constant tiredness. Causes include any kind of excess stress from work, your lifestyle and even relationship problems.

Adrenal fatigue is pretty different from normal fatigue. Though, fatigue is one of the most common symptoms of Adrenal fatigue; there are a lot of other symptoms that are experienced in a person suffering from adrenal fatigue.

Many adrenal fatigue sufferers report symptoms like a feeling of constant tiredness, lack of enthusiasm and even depression. Sufferers also struggle to maintain the acute focus and high energy levels that stressful situations often require. Other symptoms include a craving for salty foods, episodes of low blood sugar, respiratory complaints, allergies, low sex drive and weight gain.

It might happen that patients with adrenal fatigue may not look ill or show any physical illness; they may be unwell or have feelings of tiredness. Usually, patients with adrenal fatigue depend on tea, or coffee so as to prop themselves well throughout the day.

One of the biggest problems is that it is not a recognised condition and sufferers face being dismissed as having nothing wrong. Very often, if a doctor prescribes any medication at all, antidepressants will be the drug of choice.

Another reason adrenal fatigue is miss diagnosed or even under-diagnosed is because of the array of symptoms presented with this condition. If you suspect you may have this condition and you are not getting a diagnosis you could look into a holistic approach.

At the moment there is no pharmaceutical method for how to treat adrenal fatigue, which some naturopaths and doctors of osteopathy consider to be a factor in traditional medicine’s view of the condition. Suggested natural remedies include lifestyle changes such as a low-sugar/low-caffeine diet, avoidance of junk food, a healthy sleep schedule, rest, and nutritional supplementation.

Most people with adrenal fatigue will recover quite quickly but severe symptoms may take some months to recover, or even longer. 

Source: Endocrineweb Patient Info