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You are here: Home / Archives for Health

What To Change To Sleep Better

December 17, 2018 By Administrator

What To Change To Sleep Better

The three main factors affecting sleep are:

  • Routine — When you sleep, and what you do immediately before that.
  • The Sleep Environment — Where you’re sleeping, and what you’re sleeping on.
  • Diet & Exercise — What you eat, and how often you move.

We’ll take a look at each factor — what it means, and how to set it for maximum effectiveness.

Routine

Sleep researchers believe that the more consistent your evening routine is, the better your sleep will be. You surely have some form of sleep routine already — brushing your teeth, putting on your pajamas, stalking the grandkids on Facebook.

If you’re having trouble getting to sleep, or staying asleep, try making this routine more regimented. Turn it into a schedule.

a chart showing a sample bedtime routine

These are just guidelines. There is no “best time to sleep” for everyone, just one that works for you. Your sleep routine should include whatever you feel will put you in a relaxed frame of mind — and on the express train to Dreamtown.

One suggestion that isn’t in everyone’s toolkit — some sort of mindfulness practice. If you do a nightly prayer, that’s a form of mindfulness. If that’s not your thing, mindfulness could take the form of meditation, listening to calming music, or writing letters of advice to your less successful grandkids. Dr. Andrew Weil, the Harvard-trained doctor and author, promotes a breathing technique, the 4-7-8. Here he shows you how to do it:

YouTube video thumbnail

Here’s the link to Dr. Weil’s video: https://www.youtube.com/watch?time_continue=5&v=gz4G31LGyog 

The Sleep Environment

Most of us only think about our sleep environment when it gets disrupted. An extremely hot night. A partner with a persistent cough. A neighbor learning the trombone. But what about the basics: Is your room a place of peace? Is your bed comfortable? If you aren’t sleeping well, it might be time to experiment.

Temperature

Our bodies are used to sleeping at night, as the temperature cools down. If your bedroom is too hot, your body may simply be confused. One simple step to getting better sleep? Try setting the thermostat a tick or two lower. If you can’t control the temperature of your bedroom, fans can make you feel cooler. It’s okay to trick your body for its own good.

Light

The whole sleeping at night thing also means our bodies expect darkness. Fewer and fewer of us have it. Modern bedrooms often have larger windows. And, because the heavy curtains of the English country house are so expensive, we tend to cover them with thin paper or metal blinds. Cities and suburbs are brighter at night than they used to be. To sum up, everyone before you in the family tree probably slept in a darker bedroom than you do.

We’re not suggesting you go sleep in a cave, but you might benefit from a room that’s lit like one. Blackout curtains are inexpensive and easy to install. Figure out how to dim any electronics that toss light at night. Or, invest in an eye mask.

Important: If your bedroom is too dark, you might be risking a fall if you need to get up in the middle of the night. Keep light within arm’s reach of your bed at all times, whether that’s a lamp, a flashlight, or your iPhone.

Noise

Persistent noise during sleep not only prevents you from sleeping, but it might lead to something even more dangerous. Trying to sleep when the noise level is 55 decibels or above, or about what a busy street sounds like, can cause higher blood pressure and heart attacks.

Unexpected sounds from passing cars, night-owl neighbors, or clumsy partners can drop you straight out of your dream cloud. If outside noises are disturbing your sleep, heavy curtains can help block them out. A white noise machine or “soothing sounds” recordings may help relax you. Finally, the brute force method — ear plugs.

a chart showing the optimal noise level for sleeping
This post is published with the permission of purple.com and is part of a lengthy, fascinating article on sleep.
 Disclaimer: the views, thoughts, and opinions expressed in this article belong solely to the author.

Thanks, Massage Envy

December 14, 2017 By Administrator

JudyApril2016Massage Envy is superb. And an absolute lifesaver. I have chronic back and neck issues, and being able to be treated by a team of skilled people has helped me keep my business going (I sit at a computer every day, often for long periods of time).

I have been with Massage Envy Park West since it opened, and the Avondale 99th Ave facility before that. On an average, I have a massage, which I call my Physical Therapy, at least once a month. In all this time, I have had many different Licensed Massage Therapists, male and female, and every one of them has treated me with respect and professionalism.

Recently there’s been a lot of negative publicity about Massage Envy, and my heart breaks for every person who was not treated appropriately. Such incidents change lives forever. At the same time, I know there must be many therapists who’ve had to face cancellation after cancellation because of what a small number of perverts have done.

These innocent professionals have spent years saving to go to school, which is costly. And many have had to move to a metro area to go to school and have had housing expenses in addition to tuition and materials. Most held down at least one part-time job while going to school, and school is tough. (I wonder how many are still paying off student loans.) But these men and women have dreams, goals, and they were willing to sacrifice to meet them. Many of them are now dealing with a significant slowdown, and as an independent contractor, I can relate.

Massage therapy is one of the most remarkable wellness therapies I’ve experienced. It’s time for me to go on record and say “Thanks!” to all the Licensed Massage Therapists who are skilled, talented, dedicated, professional, and 100% ethical. You’re making life better in a stressful world!

Hope for paraplegics

June 1, 2015 By Administrator

Hope for Paraplegics! South Korean automaker company Hyundai is no longer limited to just making cars now as they have ventured into developing robots as well. The latest one in their plate is a robotic exoskeleton which they have just unveiled and hoped to eventually become a transportation device. According to a report by Mashable, Hyundai posted in their blog a couple of photos and some information about their new “wearable robot.”

Project Pearls brilliant documentary

October 14, 2014 By Administrator

Thanks to social media, stories like this one can be viewed throughout the world. And thanks to social media, stories like these can become viral. Which they should.

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