Over 100 million Americans have trouble falling asleep or staying asleep at night. Are you one of these people? If so, there are many things you can do to help! By making some simple changes to your lifestyle and sleep environment you can greatly improve a night’s sleep.
During the day…
1. Do not nap. Napping during the day can confuse your body, making it more difficult to sleep at night. If you feel that you absolutely need to nap, nap early in the day and make sure that it is only for 30 minutes or less.
2. Avoid drinking caffeine and alcohol four to six hours before bedtime. While you may think alcohol can help you sleep, it actually disrupts sleeping patterns.
3. Avoid eating large meals two hours before bedtime. If you are hungry around bedtime, try drinking a glass of milk. Milk has actually been shown to help people sleep.
4. Do not smoke. Nicotine is a stimulant and will make it difficult to fall and stay asleep.
5. Avoid exercising before going to bed. Exercise stimulates the body, making it more difficult to sleep. However, be sure to exercise early in the day- regular exercise can help you sleep deeper.
Before going to bed…
1. Stop doing all work at least an hour before bedtime. This gives your body time to relax before going to sleep. Relaxing before going to bed will help you fall asleep faster.
2. Try to go to sleep at the same time each night and wake up at the same time each day. This helps the body maintain a schedule.
3. Do the same thing before going to bed each night- such as drinking warm milk or herbal tea, to let your body know that it’s time to go to sleep.
4. Write down your worries and concerns in a journal or to-do list before you go to bed. This will help to keep you from thinking about them while you’re trying to fall asleep.
5. Go to bed when you are tired.
Your sleep environment…
1. Make sure your bed is comfortable. Test out different mattresses and try using pillows that support your neck and back.
2. Use earplugs to help reduce noise and window blinds or eye mask to help reduce light. If you have to get up at night, don’t turn on a bright light. Try using a flashlight or a nightlight.
3. Try to make your bedroom a peaceful place. Make sure it is quiet, well ventilated, and a comfortable temperature.
4. Make sure you can’t see your clock from your bed. Being able to see the clock may cause you to worry about the time, causing stress and anxiety.
5. Make your bed a place for sleeping. Avoid doing other things, such as watching TV or doing work, in bed. This helps your body recognize your bed as a place to sleep.
It only takes a few of these changes to your lifestyle and sleep habits in order to sleep better. Try some of these suggestions to help improve your night’s sleep!
Submitted by Victoria M. Brown at NewSunGraphics
(Search Engine Optimization Experts)
www.NewSunGraphics.com
Thursday, December 27, 2007
Friday, December 21, 2007
Laughter & Health : How They Are Interrelated
While you might think that you need to see many doctors and take many medications in order to remain healthy, researchers now believe that laughter is actually the best medicine and the best way to stay healthy. Laughing can relax the body and reduce the risk of high blood pressure, heart disease, strokes, arthritis, and other serious illnesses. It can rid the body of negative emotions -such as stress, anger, anxiety, and depression, which have all been proven to lead to heart disease.
Some other benefits are:
1. Laughter can help lower blood pressure. Research has shown that people who laugh on a regular basis tend to have lower blood pressure than the average person. When laughing, breathing becomes heavier and this sends more oxygen through the body. This allows for blood pressure to rise when laughing and then fall to levels below normal after laughing.
2. A good laugh can actually be equivalent to a good workout. Laughing can work out your diaphragm, respiratory, back, leg, and facial muscles. It also is a great way to boost your heart rate and increase digestion. Researchers believe that a good laugh can burn approximately the same number of calories as riding an exercise bike for a few minutes. One study concluded that laughing for 10-15 minutes can burn about 50 calories.
3. Laughter can change the biochemical makeup of the body. It will decrease the amount of stress hormones that the body is releasing, while increasing beneficial infection-fighting antibodies.
4. While relieving stress, laughter can also help improve brain functioning. Since the body is producing less stress-causing hormones, the muscles in the brain relax. This allows the brain to become more alert and retain more information.
5. Finally, laughing can protect the heart from heart attacks. Research has shown that people with heart disease laugh approximately 40% less than people without heart disease.
In order to gain the benefits of laughter, it is important to allow yourself time to laugh every day. For example, watch comedy TV, listen to comedy when driving, and make friends with funny people. You should understand that humor is good, so don’t take life and yourself so seriously! Be sure to laugh at yourself and have fun!
Submitted by Victoria M. Brown at NewSunGraphics
Search Engine Optimization Experts
www.NewSunGraphics.com
Some other benefits are:
1. Laughter can help lower blood pressure. Research has shown that people who laugh on a regular basis tend to have lower blood pressure than the average person. When laughing, breathing becomes heavier and this sends more oxygen through the body. This allows for blood pressure to rise when laughing and then fall to levels below normal after laughing.
2. A good laugh can actually be equivalent to a good workout. Laughing can work out your diaphragm, respiratory, back, leg, and facial muscles. It also is a great way to boost your heart rate and increase digestion. Researchers believe that a good laugh can burn approximately the same number of calories as riding an exercise bike for a few minutes. One study concluded that laughing for 10-15 minutes can burn about 50 calories.
3. Laughter can change the biochemical makeup of the body. It will decrease the amount of stress hormones that the body is releasing, while increasing beneficial infection-fighting antibodies.
4. While relieving stress, laughter can also help improve brain functioning. Since the body is producing less stress-causing hormones, the muscles in the brain relax. This allows the brain to become more alert and retain more information.
5. Finally, laughing can protect the heart from heart attacks. Research has shown that people with heart disease laugh approximately 40% less than people without heart disease.
In order to gain the benefits of laughter, it is important to allow yourself time to laugh every day. For example, watch comedy TV, listen to comedy when driving, and make friends with funny people. You should understand that humor is good, so don’t take life and yourself so seriously! Be sure to laugh at yourself and have fun!
Submitted by Victoria M. Brown at NewSunGraphics
Search Engine Optimization Experts
www.NewSunGraphics.com
Friday, December 14, 2007
Heart Attack : What You Should Do If You Have One
Hopefully you never have to use this guide, but preparing for something this critical can be lifesaving. First and foremost, make a plan and discuss it in advance with your family, your friends, your coworkers and, of course, your doctor.
Then you can rehearse this plan, just like a fire drill. Talk about heart attack warning signs and the importance of acting fast by calling 9-1-1 within a few minutes (5 at the most) if those signs persist. Explain to them that you will be treated faster if they call 9-1-1 rather than driving you to the hospital themselves.
Keep it simple. Know the warning signs. Keep information–such as what medications you’re taking–in one place.
Act Quickly!
Call 9-1-1 immediately. Don't ignore the pain or discomfort. If you think you are having heart problems or a heart attack, get help immediately. The longer you wait to get medical treatment, the greater the chances you will have severe, permanent damage to your heart or even die. Many treatments are most effective if given within 1 to 2 hours of when the heart attack begins. It is important to call emergency services because research shows that people who arrive at the hospital via ambulance are treated sooner than those who get there by their own means. Plus, everyone on the road makes way for an ambulance. An ambulance has trained medical staff and life-saving equipment to stabilize you if your condition worsens.
Chew an Aspirin
After calling for help, you should chew an aspirin (162 mg to 325 mg) to help prevent further clots developing. A chewed aspirin gets into the bloodstream more quickly than one swallowed whole. Enteric-coated or buffered aspirin is not absorbed as easily as regular aspirin. But if that is the only type of aspirin you have, crush the tablet before swallowing. (Don't take the aspirin if you're allergic to it)
Nitroglycerin
If you’ve already had a heart attack, ask your physician about having nitroglycerin available in the event of a subsequent attack. If your doctor has prescribed nitroglycerin pills, you should follow your doctor’s orders. If you are not sure about how to take your nitroglycerin when you get chest pain, check with your doctor.
Information to Have Available
Find out the location of the nearest hospital that offers 24-hour emergency cardiac care and keep the address handy. The American Heart Association recommends that doctors give a copy of the resting ECG to patients who have heart disease or who are at high-risk for a heart attack. If you have a copy of your resting ECG, give it to the emergency department doctors to help guide your treatment. Make a list of medications you are taking and/or are allergic to. This will help ensure that you receive the appropriate treatments.
Then you can rehearse this plan, just like a fire drill. Talk about heart attack warning signs and the importance of acting fast by calling 9-1-1 within a few minutes (5 at the most) if those signs persist. Explain to them that you will be treated faster if they call 9-1-1 rather than driving you to the hospital themselves.
Keep it simple. Know the warning signs. Keep information–such as what medications you’re taking–in one place.
Act Quickly!
Call 9-1-1 immediately. Don't ignore the pain or discomfort. If you think you are having heart problems or a heart attack, get help immediately. The longer you wait to get medical treatment, the greater the chances you will have severe, permanent damage to your heart or even die. Many treatments are most effective if given within 1 to 2 hours of when the heart attack begins. It is important to call emergency services because research shows that people who arrive at the hospital via ambulance are treated sooner than those who get there by their own means. Plus, everyone on the road makes way for an ambulance. An ambulance has trained medical staff and life-saving equipment to stabilize you if your condition worsens.
Chew an Aspirin
After calling for help, you should chew an aspirin (162 mg to 325 mg) to help prevent further clots developing. A chewed aspirin gets into the bloodstream more quickly than one swallowed whole. Enteric-coated or buffered aspirin is not absorbed as easily as regular aspirin. But if that is the only type of aspirin you have, crush the tablet before swallowing. (Don't take the aspirin if you're allergic to it)
Nitroglycerin
If you’ve already had a heart attack, ask your physician about having nitroglycerin available in the event of a subsequent attack. If your doctor has prescribed nitroglycerin pills, you should follow your doctor’s orders. If you are not sure about how to take your nitroglycerin when you get chest pain, check with your doctor.
Information to Have Available
Find out the location of the nearest hospital that offers 24-hour emergency cardiac care and keep the address handy. The American Heart Association recommends that doctors give a copy of the resting ECG to patients who have heart disease or who are at high-risk for a heart attack. If you have a copy of your resting ECG, give it to the emergency department doctors to help guide your treatment. Make a list of medications you are taking and/or are allergic to. This will help ensure that you receive the appropriate treatments.
Wednesday, December 5, 2007
Assisted Living On Long Island : 7 Reasons Long Island Is The Greatest Place To Retire!
Long Island is a beautiful, fun filled place to spend your retired years: With miles of beaches, hundreds of places to go shopping and enough good food to go around! The following are a number of reasons that make Long Island the greatest place to retire!
1. With lots of ocean front and lake edge real estate, Long Island has very fresh and clean air. Away from the noise, stress, and busy streets of New York City, you can enjoy calm lazy days uninterrupted. Go for a walk along the water’s edge, enjoy a book on your patio, and invite a few friends over for a game of cards. The weather is beautiful and your days will be equally gorgeous.
2. There are a large number of retired seniors living on Long Island: Meaning you won’t be alone! There will be lots of people your age who share your interests. There are also a lot of places that hold senior activities like bingo, cards, dance classes, craft groups, senior citizen trips, and senior aerobics. You may be retired, but you’ll never be bored!
3. Living on Long Island means you’re close to just about everything you could possibly want or need. For example, retiring at an Assisted Living Facility in beautiful Lake Ronkonkoma, you are only an hour and a half away from the stunning Montauk Point! Montauk is a great place for a day trip: Pack a picnic lunch, bring your walking shoes, and enjoy the view! It’s also only an hour and twenty minutes from Orient Point, where you can catch a ferry over to Connecticut for a weekend vacation. Dropping you off in New London, you are minutes from Mystic, a great little town filled with nice affordable accommodations, lots of shopping, and great food. You can also head over to Mohegan Sun for more shopping, a little gambling, and amazing shows and concerts! And even closer than all that is New York City, which is about an hour away (depending where you are on L.I). And with a train station near by, the trip is a breeze! I don’t think I need to tell you about the plethora of places to go, things to see, and stuff to do in the city!
4. Long Island is home to some of the most beautiful beaches around! With miles of sandy shoreline, rolling waves, and clean warm air what’s not to love? Plus, the sunsets are beautiful too! Long Island also gives you the choice of two shore lines. The South Shore, which is your typical sandy bottom kind of beach, and the North Shore, which is covered in rocks, stones, and even larger boulders. (Honestly, it’s a rock collectors dream come true!) Not to mention, some of Long Island's beaches are placed on the top 10 list of best beaches in America!
5. There are lots of great places to eat scattered all over the island. Plus, Long Island is home to some of the best pizza and bagels in the country! With plenty of fast food establishments, delis, cafes, diners and fine restaurants, there is always something to satisfy your taste buds!
6. Long Island is also home to lots of great wildlife. With places like the protected Pine Barrens and wildlife refuges like the one located in Quogue. There are miles of trails to hike and animals to spy! A great place for bird watcher enthusiasts, photographers, and wildlife lovers of all types!
7. Still not convinced? Look at it this way… many people choose Long Island as their vacation destination, and extremely wealthy celebrities own homes in the Hamptons. If it’s worth vacationing to, it’s definitely worth living! You can make other people’s vacations your life!
The Lake Shore Assisted Living (http://www.lakeshoreli.com/)
The Lake Shore Assisted Living Facility, located on beautiful Lake Ronkonkoma in Long Island, New York, has been providing seniors with assisted living care, delicious dining, friendly services and award-winning recreational programs for many years.
Submitted by Stacey at NewSunGraphics
Search Engine Optimization Experts
(www.NewSunGraphics.com)
1. With lots of ocean front and lake edge real estate, Long Island has very fresh and clean air. Away from the noise, stress, and busy streets of New York City, you can enjoy calm lazy days uninterrupted. Go for a walk along the water’s edge, enjoy a book on your patio, and invite a few friends over for a game of cards. The weather is beautiful and your days will be equally gorgeous.
2. There are a large number of retired seniors living on Long Island: Meaning you won’t be alone! There will be lots of people your age who share your interests. There are also a lot of places that hold senior activities like bingo, cards, dance classes, craft groups, senior citizen trips, and senior aerobics. You may be retired, but you’ll never be bored!
3. Living on Long Island means you’re close to just about everything you could possibly want or need. For example, retiring at an Assisted Living Facility in beautiful Lake Ronkonkoma, you are only an hour and a half away from the stunning Montauk Point! Montauk is a great place for a day trip: Pack a picnic lunch, bring your walking shoes, and enjoy the view! It’s also only an hour and twenty minutes from Orient Point, where you can catch a ferry over to Connecticut for a weekend vacation. Dropping you off in New London, you are minutes from Mystic, a great little town filled with nice affordable accommodations, lots of shopping, and great food. You can also head over to Mohegan Sun for more shopping, a little gambling, and amazing shows and concerts! And even closer than all that is New York City, which is about an hour away (depending where you are on L.I). And with a train station near by, the trip is a breeze! I don’t think I need to tell you about the plethora of places to go, things to see, and stuff to do in the city!
4. Long Island is home to some of the most beautiful beaches around! With miles of sandy shoreline, rolling waves, and clean warm air what’s not to love? Plus, the sunsets are beautiful too! Long Island also gives you the choice of two shore lines. The South Shore, which is your typical sandy bottom kind of beach, and the North Shore, which is covered in rocks, stones, and even larger boulders. (Honestly, it’s a rock collectors dream come true!) Not to mention, some of Long Island's beaches are placed on the top 10 list of best beaches in America!
5. There are lots of great places to eat scattered all over the island. Plus, Long Island is home to some of the best pizza and bagels in the country! With plenty of fast food establishments, delis, cafes, diners and fine restaurants, there is always something to satisfy your taste buds!
6. Long Island is also home to lots of great wildlife. With places like the protected Pine Barrens and wildlife refuges like the one located in Quogue. There are miles of trails to hike and animals to spy! A great place for bird watcher enthusiasts, photographers, and wildlife lovers of all types!
7. Still not convinced? Look at it this way… many people choose Long Island as their vacation destination, and extremely wealthy celebrities own homes in the Hamptons. If it’s worth vacationing to, it’s definitely worth living! You can make other people’s vacations your life!
The Lake Shore Assisted Living (http://www.lakeshoreli.com/)
The Lake Shore Assisted Living Facility, located on beautiful Lake Ronkonkoma in Long Island, New York, has been providing seniors with assisted living care, delicious dining, friendly services and award-winning recreational programs for many years.
Submitted by Stacey at NewSunGraphics
Search Engine Optimization Experts
(www.NewSunGraphics.com)
Subscribe to:
Posts (Atom)
