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Posts Tagged ‘sleep deprivation’

Sleep. It’s one of the most important things that your body needs in order to be healthy. It’s also essential to having a sharp mind, being able to learn, be in a good mood, and even to stay safe and maintain a healthy weight. It is an important part of just about every corner of your life. Problem is, if you are like most Americans, you have no hesitation about sacrificing it for your work, family, School, etc.

What you don’t realize is that all those nights you stay up putting in hours may be doing more harm than good. 

 EVERYONE IS DIFFERENT. Every person has their own basal sleep need, which is the amount that your body needs for optimal performance. Adults usually fall somewhere between 7 and 9 hours per night. So if your body has a basal need of 8 hours per night and you trim an hour off each day, your setting yourself up to not be at your peak performance capabilities. To determine what you body needs, pay attention to how you feel after various amounts of sleep. When you consistently feel your best at a particular amount, that’s your basal sleep need.

 It’s Not Easy to adjust to sleep schedules. It can take a couple of weeks for your body to adjust to a new sleep schedule. This is important to keep in mind if you are going to be traveling somewhere that has a different time zone. A week before you go, start living off that time zone, and you will have a much easier time adjusting once you get there.

CONSISTENCY. Contrary to popular belief, you do not need less sleep as you age. The amount of sleep that your body needs remains quite consistent throughout your entire adulthood.

LENGTH of sleep is NOT the most important thing. Just because you laid in bed for 10 hours doesn’t mean that you actually got a good night’s sleep. What matters is how well you slept. It is important that you got deep sleep, as sleeping soundly is more important than staying in bed longer. To help you sleep more soundly, try using a white noise machine.

You CAN’Tcatch up” on sleep another time. While you may feel better getting to sleep in on the weekend, you don’t actually have a sleep bank, where you can make up hours that you lose. The best route to take is to aim for getting what your body needs on a daily basis.

 Naps are NOT just for babies and toddlers. Naps can be an important part of keeping you alert and performing at your best. A power nap of just 20-30 minutes can go a long way toward make you feel fresh, alert, and ready to take on the rest of your day. Did you know that Thomas Edison and Albert Einstein regularly napped? 

DON’T Downplay your snoring. Snoring may be common, but that does not mean that it’s not something that you should be worried about. Snoring can actually be a sign of some serious health problems, such as cardiovascular disease or sleep apnea. If you are a heavy snorer, it is important to speak to a doctor about it to make sure it is nothing serious. You can also try Sleep Scentsations SNORE RX aromatherapy Pillow Liners, to try to naturally curb the problem.

Stress is not the only thing that keeps people awake at night. There are many things that can keep people awake at night, with stress being just one of them. One way you can help to alleviate this is to create a bedtime routine where you do something calming leading up to bedtime, such as reading or taking a bath. Avoid working right until bedtime. Instead, create a relaxing bedtime routine to help you fall asleep faster.

In conclusion, don’t downplay the importance of getting enough quality sleep. Without it, your health will likely suffer, as well as your productivity. Sleep is one of those things that we can’t do without. Try Sleep Scentsations to Improve your quality of Sleep and quality of life!

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This is the time of year when people start thinking about how they can improve themselves in the coming year.  These resolutions frequently involve things like quitting a vice, spending more time with the family, losing weight, or saving more money.  However, one thing that could most definitely improve your health and your life is getting the proper amount of quality sleep.


For the millions of Americans who resolve to lose weight in the New Year, success may hinge on how much they sleep. Studies published in the Journal of the American Medical Association and the Lancet suggest that sleep loss may increase hunger and affect the body’s metabolism, which may make it more difficult to maintain or lose weight.

Specifically, sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake. Additionally, sleep loss may interfere with the body’s ability to metabolize carbohydrates and cause high blood levels of glucose, a basic sugar.  Excess glucose promotes the overproduction of insulin, which can promote the storage of body fat, and can also lead to insulin resistance, a critical feature of adult-onset diabetes.

“Sleep loss is associated with striking alterations in hormone levels that regulate the appetite and may be a contributing factor to obesity,” said Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York. “Any American making a resolution to lose weight in the New Year should probably consider a parallel commitment for getting more sleep.”

Weight loss is the number-one New Year’s resolution in America, with approximately 40% of the population promising to diet.  A nationwide survey found that more than 75% of women between the ages of 25 and 54 make diet resolutions each year or most years.

Unfortunately, nearly 90% of the respondents reported either occasional or no success, with almost half losing little weight or actually gaining weight instead.

Sleep Loss Impact on Body Weight

In addition to changes in sleep quantity, reductions in sleep quality can also affect weight. For example, decreased amounts of restorative deep or slow-wave sleep have been associated with significantly reduced levels of growth hormone-a protein that helps regulate the body’s proportions of fat and muscle during adulthood.

“Sleep loss disrupts a complex and interwoven series of metabolic and hormonal processes and may be a contributing factor to obesity,” said John Winkelman, MD, PhD, medical director of the Sleep Health Center at Brigham and Women’s Hospital and assistant professor of psychiatry at Harvard Medical School. “What most people do not realize is that better sleep habits may be instrumental to the success of any weight management plan.”

Sleep Scentsations are a great way to help maintain a relaxing sleep-inducing experience right in your home.  Our Aromatherapy liners are guaranteed to help you fall asleep easier and for longer periods of time, which in turn will show you some easy results on the scale!  Which Scent is right for you?

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Many of us suffer from sleep deprivation. Maybe our schedules don’t allow us time, maybe we’re trading sleep for work or play, or maybe we’re unaware of the negative effects that lack of sleep can have on our health. But the consequences can be more than just the obvious complaints of tiredness and fatigue, we may also be at risk for higher blood pressure.

High Blood Pressure


Blood pressure is the amount of force acting against the walls of the arteries. High blood pressure, or hypertension, can be dangerous because it causes the heart to overwork and contributes to hardening of the arteries. According to the American Heart Association, uncontrolled high blood pressure can lead to heart attack, stroke, heart failure, or kidney failure. High blood pressure contributes to seven million deaths worldwide each year, and the condition affects one out of three Americans.

Sleep and Blood Pressure

When we sleep, blood pressure drops and heart rate slows for a significant amount of time. Skimping on nightly sleep may deprive the body of this overnight rest and keep the body in a state of high alert, increasing the production of stress hormones. Over time, lack of sleep can have a long term effect on the cardiovascular system, driving up blood pressure. Lack of sleep has been described as like living with chronic stress.

Research on Sleep Duration and Blood Pressure

There have been various studies conducted to look at the effects of sleep on blood pressure. In a study at the University of Chicago, reported in the Archives of Internal Medicine, middle-age adults who slept fewer hours appeared more likely to have high blood pressure. Over five years, researchers collected blood pressure readings and sleep duration times of 578 adult volunteers. The average amount of sleep a night among the participants was six hours. The researchers found that the individuals who slept fewer hours were significantly more likely to have both higher systolic (top number) and diastolic (bottom number) blood pressure readings.

Adults who slept less were also more likely to develop high blood pressure as time increased. After five years, each hour of reduction in sleep duration was associated with a 37 percent increase in the odds of developing high blood pressure, according to the study findings.

Clearly a good night’s sleep is important for overall health. Anyone who’s concerned about high blood pressure may want to maintain a regular and adequate sleep pattern as well as follow American Heart Association recommendations for keeping blood pressure under control.


For help with falling asleep easier and faster try Sleep Scentsations Aromatherapy Pillow Liners!  It works!

Sources:

American Heart Association

Read more at Suite101: Sleep and Blood Pressure: Lack of Sleep Can Increase Risk of High Blood Pressure http://www.suite101.com/content/sleep-and-blood-pressure-a193944#ixzz10vIhCZgF

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