Archive for the 'Good Night Sleep' Category

Regular practice of tai chi chih, a Westernized version of the ancient Chinese martial art of tai chi, can help older people rest easier at night[good night sleep], according to a study in the journal Sleep.

Studies show that more than half of older adults experience sleeping problems at least a few times a week, Irwin and his team note in their report.

Nearly two-thirds of people who learned the slow, gentle tai chi chih moves experienced significant improvements in sleep quality, compared to about one-third of those who participated in health education sessions that included information on how to get a better night’s rest.

In fact, the benefits of tai chi chih were similar to those seen with drugs or cognitive behavioral therapy (CBT), study chief Dr. Michael R. Irwin of the David Geffen School of Medicine at UCLA told Reuters Health.

To investigate whether tai chi chih might be an option, Irwin and his team analyzed sleep quality in 112 people aged 59 to 86 participating in a randomized, controlled trial of the martial art for preventing shingles. Tai chi chih instruction was given in 45-minute sessions, three times a week.

While traveling to different places, we often try to push ourselves to our physical limits, almost to the point of overtiredness and deprive ourselves from sleep due to which you can experience many symptoms of sleep deprivation including headaches, inability to focus, irritability, decreased concentration.

So, it is always reasonable to give enough rest and relaxation to our body every night while traveling.

If you are a frequent traveler to various places or if you are suffering with abnormal sleep patterns while traveling to different places, here are certain tips which can help you to keep your sleep patterns on right track.

Avoid heavy food or drinks!

Try to prefer light food and if you are more prone to heartburns, avoid spicy or fatty food that can make your heartburn flare and put off your restful sleep during journey. So, try to avoid heavy spicy foods during your journeys. Even, drinking more amounts of liquids can make you to wake up frequently during nights.

Avoid early morning flights!

Early morning flights can deprive you from sleep. So, try to schedule your flight in such a way that you can reach your destination in a time for a full night’s rest. This can help you to get more relaxation for your body and mind.

According to the University of Maryland Sociologists, it has been proved that Americans are sleeping more and they are less prone to the problem of sleep disorders.

The latest survey shows that out of 100 percent, only 10 percent of the people are suffering with sleep problems and the rest of them are getting enough sleep necessary for them.

Most Americans work too much. They plan their schedule perfectly and feel themselves like they are on a 24/7 treadmill. In their typical time schedule itself, they are allocating time for their sleep. They feel that without proper sleep or rest, they cannot be able to do the work perfectly.

Nowadays, Americans became more health conscious and they are taking care of their health in each and every aspect. They also found that several disadvantages and health problems (sometimes severe) obtain without proper sleep, so in order to maintain their health in the perfect manner; they are giving preference for their sleep.

Sleep is considered as the essential thing which is necessary for the people of all ages as it makes our body to attain rest. Each and every part of our body will become relaxed while sleeping and they will be recharged or become active with in that time.

Food is the main aspect, which is responsible for attaining good sleep at night times.

Good food makes you to get better sleep where as bad one disturbs it.

People who are suffering with sleep disorders must follow proper diet as it is responsible to get better sleep.

Experts say that consumption of oily, fatty and high calorie food at night time will have certainly high impact on people who are suffering with several sleep problems.

Such types of foods make you to feel uncomfortable and inconvenience in your stomach at your sleeping time. Other than discomfort, they also make you to not attain good sleep at night times.

Some digestion and gastric problems will also develop if you consume oily, fatty and high calorie food at night times. Usually, people tend to go to bed immediately after consuming food at night times. Due to this habit, they don’t give proper physical exercise required to the body immediately after eating.

Physical exercise after eating doesn’t mean that you have to perform certain workouts immediately after eating, but simple and easy concepts like walking and roaming here and there can make your digestive track active and the problems of digestion will also be reduced with this practice.

Your body’s psychic energy will be totally dependent on the way you take care of your mind and the body in the right manner.

Good maintenance of mind and body makes you to stay fit and fine where as the bad maintenance worsen the situation with several problems and pains.

According to the expert physician’s suggestions, each and every adult person must spend 8 hours of time in sleep. Good night sleep for 8 hours make the mind and body of the person active and refresh.

Generally the person is said to have sleep disorders if he is not able to sleep for 8 hours of time continuously or if frequent breaks results in his sleep. Usually, these problems will not have much impact on the starting days itself, but certainly they will create much health and psychological problems if they continue for long period of time.

Most American workers are suffering with several psychic problems as they are much under the work pressure and the work timings are not allowing them to sleep at least for 8 hours a day.

You feel tired and distracted when you do not get enough sleep. You will also feel that you are out of sync with situations and persons around you, whether they can be friends, family members and co-workers.

With lack of sleep, you will unable to study, concentrate and work effectively. You will also experience emotional problems such as depression.

Even health problems like heart diseases, diabetes, hypertension, and obesity can result.

Therefore, it is necessary to get enough sleep to start your day actively when you wake up and to be busy with what is going on around you.

Here are 6 effective sleep aids that can make a big difference to tackle sleep problems.

1. Relaxation techniques for inducing sleep:

Relaxation techniques such as deep breathing, progressive relaxation, and guided imagery help in improving the quality of sleep.

When you practice these techniques during daytime, you can get rid of daily stress. These relaxation techniques in turn reduce the elevated stress hormones at night.

When you practice these techniques during bedtime, negative thoughts during sleep can be removed.

The waterbase pillow is easy to fill, providing comfort and support all night.

This pillow is adjustable to unique shape and preferred degree of support.

You can fill this pillow simply with tap water. This pillow is designed to provide quality sleep.

You can get the support you want from this pillow with three layers of comfort like soft, medium or firm.

The first one is soft outer layer with hypoallergenic down. The next layer is anti-humidity and thermal insulating, which prevents loss of heat. The last and inner most layer is easy to fill without leakage, providing comfort all through the night for a good night sleep.

You can get the exact support and can control the support level you need by adding the water simply until you get a pillow that is perfect for you. When you have a good night sleep, your energy can be restored, appearance can be refreshed and stresses can be soothed.

Neck stiffness can be relieved from this pillow, allowing better sleep. Improved sleep quality can reverse negative consequences of tiredness.

The latest research has proved that the teens who don’t have enough sleep at night time will not obtain good score in their exams where as the teens who sleeps for enough time will score high in their exams, even though they are less intelligent than the people who don’t sleep for required amount of time at night times.

According to the view of experts, teens must create a good bedtime environment in order to be sharp. They must get at least 8 to 9 hours of quality sleep in a day to be active. The performance of the teens in their academics can be dictated with the amount of sleep.