ght Loss – Sleeping Your Way To Losing Weight

Weight Loss – Sleeping Your Way To Losing Weight

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Wouldn’t it be nice to just rest and sleep all day? How much more if you can sleep while shedding out that fat? Just imagine how good it would feel every time you wake up; that would really be one great dream come true. Good thing that it is true! Sleep can indeed help in losing weight, but the real question is how?

According to Dr. Siobhan Banks from the University of Pennsylvania School of Medicine, having adequate sleep can aid in weight loss. Although the research on such field is new, there have been many surprising discoveries to date, not to mention the link between our sleep and our weight.
Sleep is noted to affect our normal physiological functions. Dr. Banks said that loss of sleep could harm and if not impair us in the long run. If we have been depriving ourselves of sleep for a long time, our hormones and metabolism would be disrupted and cause weight gain. This was noted after studying 92 healthy adults with restricted and unrestricted sleep. Results show that those individuals that have four hours in bed eventually gained weight in a little span of eleven days.

Researchers of the study believe that limiting sleep could eventually increase ghrelin. This is a hormone that is produced in the stomach that stimulates appetite. Once this is excreted, this could stimulate our appetite. Feeling hungry and famish, we are lead to eating more than the usual.
The hormone ghrelin is produced while we are sleeping. As such, good amount of sleep could mean producing the adequate amount of it. However, depriving ourselves of sleep could upset the balance. In effect, the body would overstimulate it. According to a research by the Laval University in Canada, ghrelin levels are 15% higher in individuals who have less than five hours of sleep compared to those with eight hours a night. In addition, poor food choices and lack of energy are common to individuals who sleep poorly.

Dr. Banks also stresses out that apart from the added weight sleep deprivation could result to, this could also impale our social activities during the day. It is imperative to understand how sleep is important not only to our body but our overall well-being, so get that much needed beauty rest now. You will realize how great its effects are and how you are doing your body and your weight a favor.

Herbal Remedies That Can Help Increase Your Memory

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Have you ever left a pot on the stove and forgot about it?
How about letting the dog outside and forgetting that he’s out there for an entire night? Yeah, it happens to the best of us. Memory lapses are all too common, but luckily there are some ways in which you can strengthen your memory. Check out this article.

Sleep well for at least 7-8 hours a day. A sleep deprived body has diminished functions including problems with brain activities and memory. Studies show that inadequate sleep can cause difficulties in problem solving, critical thinking and studying. Sleeping is an unavoidable part of the learning process as it is necessary for memory consolidation.

If you are trying to remember a large list of items, try placing them in categories. For instance, if you are headed to the grocery store and have a number of items that you want to get while are there, mentally group them into categories such as meat, dairy, produce and grains. Breaking down big lists into smaller subcategories makes them far easier to remember.

Sleep is vital to maintaining mental clarity and memory. By avoiding sleep, you make your senses and mind foggier, hurting your ability to focus and piece together information. In addition, during sleep, your brain forges pathways that lead to memory. Getting good sleep (and a good amount of it) will improve your memory.

Try learning a new language. Learning a new language can really help to keep your mind and memory in shape. It has also been proven to delay brain deterioration and dementia. Just immersing yourself in the language will do. There is no need to become a fluent speaker of it.

Lately, have you been having trouble with your memory? Maybe this is because you are having sleeping problems. Surprisingly, poor sleep can hurt your memory processes. If you are having trouble going to sleep at night or if you are sleep-deprived for any other reason, it could be causing your lapse in memory. If sleeping continues to be a problem consult your physician for help in alleviating this situation.

If you suffer from loss of memory, be sure to see a psychiatrist or therapist. Memory loss can be a sign that you suffer from anxiety or depression, and you may not even know it. If you do have anxiety or depression, treating it could be the key to you getting your memory back.

If you are searching for ways to increase your memory, then work with others and collaborate on ideas with them. When you do this, your brain fires in a different way than it does when you work on something alone. Bounce ideas off others and see how differently you begin to think.

As you can see, you can employ these small tips and end up with big results. The funny thing about losing your memory is that nothing’s actually lost. It’s all still in there. You just have to train your brain to access the memories correctly. You can do that by using the tips you have just read here.

Why Losing Weight is Good

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There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.

The following are a few of the remarkable advantages from losing those excess weight.

Weight loss prevents high blood pressure, heart disease and stroke

That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).

Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.

Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.

It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.

Weight loss prevents type 2 diabetes

Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.

Weight loss helps reduce your risk for cancer

Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.

Weight loss reduces sleep apnea

Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.

Weight loss reduces the pain of osteoarthritis

When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.

Your Mattress Can Make Or Break You

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A good night’s sleep is important and that it’s the time your body rebuild itself, and its our duty to make sure that our sleep is uninterrupted and smooth. For years many of us have always wanted better health and vitality. However, most are not aware that we are actually sleeping on top of the answer everyday. In order to get quality rest, and I stress on the term “quality rest”, one needs to have a decent mattress to sleep on every night. Ever felt that you’ve just slept one hour even after you had 4-5 hours of sleep? This is the reason why quality sleep is important. Sleeping on a lousy mattress can be disastrous and here’s why:

A lousy mattress will lead to many ailments such as backaches, neck pain and worse still, spinal problems. it’s best to buy a medium-firm mattress, because it provides us a better balance between back support and comfort. That’s because sleeping on a mattress that is too hard exerts additional pressure on the back, resulting in more back pain for people who already may have backaches.

Many people do not know this, but the number and placement of coils in the mattress determines the level of support, while the amount of padding on the mattress determines the level of comfort. Adding some padding to a hard mattress may be a good option for individuals with back pain. With the variety of mattress variety on the market, personal preference in terms of sleep comfort and back support should ultimately be the guide for those with backache and spinal problems. If you have spinal problems, you should postpone any fancy purchases like a waterbed mattress.

So when getting a new mattress, its important to know more about the placement coils and also the thickness and amount of padding in the mattress. Educate yourself more on your own needs and also the technical aspects mattresses so you can make more specific enquiries and a better purchase. Ask the sales person assisting you as many relevant questions as you can and your knowledge on the subject of mattress will also improve greatly. Thus leading to a great purchase.

Before ending my thoughts about mattresses, it is important to know a frequently ignored fact. Our health is built like a three legged stool. Sleep, diet, exercise. These three are the very essence of our physical and mental health. Without any of the above, your health is incomplete. However, the most important of all is rest. That’s if you think about it and ask yourself, which of these can you survive? No exercise for one week? No food for one week? BUT what about no sleep for one week? I’m sure you’ll cringe at the idea. This is because your sleep time is when your body repairs and you get to relax physically and mentally. Thus a suitable mattress is a must.

A better “help-sleep” drug

A better “help-sleep” drug

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Have you been tossing and rolling in bed lately?
Staring endlessly in the ceiling till the wee hours of the morning while counting sheep? Then you are suffering from sleeping disorder or insomnia. Insomnia can also be defined as difficulty falling asleep or staying asleep, waking up too early, or waking up feeling worn out. Almost everyone has brief encounters with insomnia. Studies show that about 10% of Americans suffer from insomnia.

Though there are really no concrete causes of insomnia. Experts claim that conditions that may cause it may vary from person to person. Health factors such as heart ailment, sleep apnea, asthma can result in insomnia for some individuals. While environmental factors like a simple sound, an uncomfortable mattress or pillow may cause a difference in the sleep patterns for a few. Diet also plays a role in the development of insomnia. Excess caffeine or food consumed close to bedtime may affect the quality of sleep. Other reasons of insomnia are anxiety, depression, and stress. Be sure to evaluate yourself of the factors mentioned if you are having difficulty in your sleep. However these episodes of sleeplessness usually last for a few nights and the sleep pattern returns to its normal. This happens when the cause of the sleep disturbance is settled. If an individual suffer from insomnia for a month or more, treatment is required to restore the sleeping pattern back to normal

The effects of insomnia are alarming. Poor health, fatigue, impatience, diminished mental alertness and memory, and irritability are some of the common effects of insomnia. Because of the harmful effects of sleep disorder a number of individuals are sometimes forced to miss work or school days. Others often feel exhausted in social gatherings because of lack of sleep.

Several medications have been developed to treat insomnia. Ambien is taken orally immediately before bedtime on an empty stomach or as directed by a physician. Ambien is not intended for long term use and is usually taken for duration of 7 to 10 days. Ambien intake should never be increased or taken for extended periods unless prescribed by your doctor

Common Ambien side effects are daytime drowsiness, dizziness, headache, nausea, upset stomach, vomiting, and dry mouth. When you are rising from a seated or lying position, get up slowly to avoid dizziness. The use of alcoholic beverages may aggravate the harmful effects of Ambien and should therefore be avoided.

Because Ambien causes drowsiness, it should be used with caution. One should refrain driving or other similar activities while under medication. If other effects of Ambien are noticed other than the ones listed, inform your doctor or pharmacist.

Ambien is available on line through Be aware of your body’s physical response to sleep medications. Ambien does not promise normal sleeping patterns after a week or ten-day intake. Immediately discontinue use if acute adverse effects are experienced or if you are unhappy with the result.

Since small amounts of Ambien are found in breast milk, breast feeding mothers are not encouraged to take this drug.

Baby Sleep Tips – Making Your Baby Comfortable

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Often, it seems fairly random whether or not babies sleep well. New parents will often discuss how they were simply “lucky” with one child as opposed to another. While it is true that in many cases how your child sleeps is largely out of your control, there remains many baby sleep tips you can employ to encourage better sleeping habits. One of the most important is to ensure that your baby is comfortable when he goes to sleep.

Bedtime is a transitional period for your child, and your efforts to make him sleep better should revolve around getting him to learn to sleep on his own. One of the most important elements of achieving this is to create an environment where your baby is as comfortable as possible. For this reason, the before-bed routine should always consist of changing and feedings – the worst thing for a baby, in terms of sleeping well, is to be in want of something when he is put to bed.

You should also be trying to make your baby as physically comfortable as possible when putting him to sleep. One of the most commonly overlooked aspects of this is allowing your baby to breathe easily through the nose. Most people, but especially babies, depend on clear nasal passages for a good night’s sleep. It’s important to remove all airborne allergens in the baby‘s nursery: everything should be well dusted, and you should keep dust collecting items – like fuzzy blankets and stuffed animals – to a minimum. When your baby is very young it takes time for him to learn to breathe through his mouth, so you must carefully pay attention to his nasal breathing when putting him to sleep. If you notice the problem is persistent, you may benefit from installing an air filter in the room that is designed to remove dust particles and allergens – this also has the added bonus of creating a soothing hum that will help many babies sleep better.

You should also pay particular attention to your baby‘s clothing. All babies are different in terms of their preferences, and you have to watch them closely. In many cases, things that look comfortable to you – very snug outfits, for example – may not be comfortable for your particular baby. Try both tight and loose fitting clothes and see which ones your baby seems to prefer.

Finally, consider how well your baby sleeps with wet diapers. Most babies will sleep well through the night with a wet diaper, but some will not. If this is the case, you can often solve your baby‘s sleeping difficulties by giving him a change in the night.

The main thing to keep in mind in terms of your babies comfort is to pay close attention, and to trust your instincts. Although it is tempting to follow guides and stick to hard and fast rules, remember that the adage “mother knows best” is generally true. So if your baby seems uncomfortable in his clothes, don’t hesitate to change him into something that doesn’t “look” as comfortable. If you trust your own judgments over those of guides in terms of your baby‘s comfort, it’s likely that he will sleep much better.

Baby Sleep Tips – Feeding During The Day

Every parent of a newborn will inevitably deal with many sleepless nights. Babies, of course, have many needs, and when they awake in the night they will cry for their mothers. One of your most important tasks as a parent is to establish good sleeping habits in your child. Every baby must go through a transition where he adjusts from sleeping with his mother to sleeping on his own. This is a natural transition of course, and takes some time, but there are things you can do to expedite the process. Not only will this help your child develop better sleep habits, it will allow you to get some much needed rest.

Many baby sleep tips exist, and every parent would be well advised to research many different baby sleep tips. It is important to keep in mind, however, that no baby sleep tip should be considered hard and fast rules. As a parent, your instincts know best, and when you are in doubt in regards to baby sleep tips remind yourself of this fact. Many first time parents experience insecurity in terms of whether their decisions and strategies are correct, and while you shouldn’t be uninformed, you should always view baby sleep tips through the lens of your own parental instincts.

Now, one thing you should consider when trying to get your newborn to sleep better at night is what his feeding habits are. Oftentimes the child will be active and otherwise busy during the day, and won’t be doing a lot of feeding. The problem with this, of course, is that he will then wake you repeatedly thought the night for feedings. A good technique, then, for getting your baby to sleep better at night is to “tank up” during the day. Try feeding every three hours during the day. This will not only ensure that you child’s appetite is satisfied for the night, but will create an important association: you want your child to associate feeding with the daytime. If your child does wake up in the night for a feeding, try to get him to do one full feeding the first time he wakes up. If you don’t do this, you encourage him to “snack” throughout the night – i.e. wake you up every couple hours.

Again, it is important to understand these baby feeding tips should not be taken as hard and fast rules, but rather as guidance. In a general way, you want to create both daytime and sleep associations for your child. You want him to associate feeding and play with something that happens during the day, and lullabies and baths as something that happens at night, before bed. By doing this you ease the transition between sleep and wakefulness, which is the ultimate goal in terms of putting your child to bed easily. If, however, your child doesn’t want to feed every three hours, don’t force him. Similarly, don’t force a full feeding when you wake him at night. Rather, think of the bigger picture: by creating general habits and associations for your child, you will ensure a hasty and healthy sleep development.

Handling Teeth Grinding Problems The Right Way

Handling Teeth Grinding Problems The Right Way

There is a term for the medical condition which involves habitual grinding of the teeth and clenching of the jaw. It is called bruxism and it’s often defined by dental care experts as a condition that’s difficult to prevent. If you are suffering from bruxism, there is a solution for this kind of disorder. It usually occurs during night when you are sleeping. It usually affects children and adults. However, this is common to people aged 25 to 44. This is a very serious kind of medical condition and it should be treated immediately. Usually you are not aware that you are already having this medical condition because you are unconscious when you are sleeping. Mostly people who are at your side when you are sleeping discover this medical condition that you are not aware of.
Bruxism could damage your teeth through erosion and chipping. Your teeth become sensitive and prone to cavities when you are grinding your teeth and could also wear away your enamel. This is classified into two and they are classified as happening when one is awake, and the other takes place when one is asleep. The former is called awake bruxism and the other, sleep bruxism. When you speak of awake bruxism, this is called an involuntary clenching of your teeth and jaw. There is no tooth grinding that occurs during awake bruxism. While sleep bruxisms is classified as an automatic grinding of your teeth and with muscle jaw construction once the body enters the sleeping states.
This medical condition is also divided into primary and secondary bruxism, where the first one usually occurs without the cause of medical condition. On the other hand, the secondary bruxism usually has known psychiatric and medical conditions like antidepressant drugs and recreational drugs. Recreational drugs include cocaine, ecstasy and disorder like Parkinson’s disease.
Sleep bruxism rarely occurs alone and it occurs as assign of sleep disorder. Lifestyle also contributes to this kind of medical disorder like drinking too much of alcohol, poor exercise and poor sleeping habits. Stress is also one of the factors that cause bruxism and misaligned teeth or jaw. Misaligned teeth and jaw are common to children and this is why this medical condition is mostly found in children.
The most common treatment for bruxism is by having a mouth guard and you could wear this when you are sleeping. Mouth guard could prevent your teeth from damage when grinding your teeth while you are sleeping. It could also minimize the grinding behavior of your tooth. You could buy a mouth guard in the sporting goods in supermarket nearest you. You could also visit your dentist to have a customized mouth guard. Customized mouth guard is safe to use and it fits your mouth correctly. The only way for you to stop teeth grinding is to know the cause and how to deal with it. For example, if you know that the cause of grinding your teeth is, stress, avoid this to happen. Deal with your stress all the time and a mind relaxation for several hours.
There is nothing better than a relax mind. If you could not handle the underlying cause of bruxism – and not do anything about it at all – it could result to oral dental problems later. Fear, anger, anxiety could lead to bruxism if you do not know how to handle it right. Avoid this to happen and have a positive outlook in life. But of course, it’s best to consult your dentist as well as you shift into a more healthy outlook!

The Great Underground Disorder

Many of us take a good night’s sleep for granted. We sleep peacefully through the night blissfully unaware that up to 10% of the adult population has their sleep disrupted by repeated episodes of upper airway collapse, otherwise known as obstructive sleep apnea or OSA.

It is estimated that over 20 million people in the US alone suffer from OSA and worse still, up to 90% of those are undiagnosed. If you, a friend or family member has been diagnosed with OSA, you are not alone, However, you are well on your way to leading a better lifestyle.

Continuous positive airway pressure (CPAP) is the most common and effective treatment for OSA. It involves applying a gentle air pressure to the airway through either the nose, mouth or both the nose and mouth. This pressure keeps the upper airway continuously open allowing the user to breathe while sleeping, and in doing so provides a good night’s sleep. This therapy has been used to treat OSA sufferers successfully for over 20 years!

The Vigor8™ Lifestyle Program, brought to you by Fisher & Paykel Healthcare, is a helpful educational resource and web-tool for those who live with OSA and those who support and care for them. is the home of a comprehensive collection of support materials and tools for living and sleeping well. Visit the site to learn more.

31 – Several Steps to a Sweet Slumber

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Dr. William Sears, father of eight and a practicing pediatrician for over 30 years, has developed a comprehensive checklist for parents so they can get their baby on a solid sleep schedule that will enable them to sleep for longer periods of time, thereby allowing mom and dad more restful nights as well.

Initially, he advises parents to develop a realistic attitude about nighttime parenting, and to develop a long-term plan that will teach your baby a restful attitude about sleep. He reminds parents that no single approach will work with all babies, and that it’s very important to keep an open mind and remain flexible during this process. If your baby‘s sleep plan just isn’t working, then drop it.

Also be flexible in the method which you use in order to lull your baby to sleep. Don’t rely on just rocking or just nursing in order to entice your infant to sleep, but get them used to several different routines that can be associated with sleep time. In addition, consistent bedtimes and rituals are key to a successful transition to sleep, and help your little one stay asleep longer. Any changes in their sleep time routine can be a stressful and confusing thing, thereby causing everyone to lose sleep as a result.

It’s also imperative to teach your baby that daytime is for playing and eating, and that nighttime is for sleeping. Sometimes older babies and toddlers are so busy playing during the day that they forget to eat enough, which can result in hunger pangs at night, so be sure to feed your baby sufficiently through the course of the day.

And don’t forget to create an environment that’s conducive to sleeping, eliminating as much noise and light from the room as possible. Some soft soothing music can help drown out outside noises and help baby sleep more soundly.