FitSugar -- Healthy, happy you.

Another Reason to Exercise: Deeper Sleep

FitSugar — Fri, 07 Nov 2008 10:00:00 -0800

At a time when money is keeping worried people up at night, finding ways to get quality rest is a challenge for more people than before the economy was a constant stress. Efficient solutions are important for busy gals like us, and this two-in-one formula is a welcome fix: exercise can help you battle the money-induced stress and get you to sleep through the night.

A recent study involving insomniac patients in Brazil found that moderate cardio exercise has a calming affect on anxiety and improves sleep quality, both in the amount of time it takes to fall asleep and total sleep time. It is noteworthy that the patients participated in moderate, not heavy, aerobic exercise.

Sleep gives us energy for the day, improves mental clarity, and allows us to get through the day with wide-open eyes and diminished dark circles. If exercise can help us achieve a good night's rest, it's just another reason to get moving!

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Treat Yourself Right After a Sleepless Night

FitSugar — Mon, 27 Oct 2008 08:00:54 -0700

There are so many things keeping me up at night these days: the economy, the election, one of my girls having bad dreams, and the other having a 24-hour flu. The day following a restless night can be pretty brutal. Nighttime tossing and turning can be frustrating, making your routine the following day feel monumental. Here are some tips for making it through the day and ensuring that sleep does not elude you two nights in a row.

Don't drink extra caffeine. You might be tempted to wake yourself up with a second cup of joe or some black tea, but don't give in to the temptation. Caffeine has a half-life and can remain in your system, preventing you from sleeping later on.
Do eat. Missing meals will further drain your energy, but do eat healthy and nutritious foods. Choose nuts and fruits as a snack over a cookie.
Do not nap. Upon returning home from work, the sofa will probably look inviting, but napping now could interfere with your ability to sleep well later. And that is something you really want to avoid.

For more survival tips, just

Trouble Waking Up? Try Sleeptracker Pro

FitSugar — Fri, 03 Oct 2008 13:00:00 -0700

Some of you may have a difficult time falling or staying asleep, but others are the opposite. You hit snoozeland as soon as your head hits the pillow and you could end up sleeping until lunch. If that's the case, you probably have a really tough time waking up, and this little device called the Sleeptracker Pro ($179) may interest you. Just as its name states, it tracks the series of sleep cycles your body experiences throughout the night. Most people will go through four to five full rounds of these 90 to 110 minute cycles, which are comprised of five stages. In Stages 1 and 2, you're lightly sleeping, and Stages 3 and 4, known as Delta Sleep, are when you're in the heaviest sleep. This is when your body has the chance to rebuild itself. Stage 5 is known as REM sleep is when we dream.

As your body undergoes these cycles, the Sleeptracker Pro's sensors can figure out what points during the night you are "almost awake." You set the alarm for a certain window of time, say 6:15 to 6:30 a.m., and the watch gently wakes you at the most optimal moment when you're most alert. This device may be great if you tend to be coma-like each morning. The only downside is that wearing a bulky wrist watch like this may be annoying and it'll keep you up all night. If you're a deep sleeper though, you probably won't even notice it. What do you think of the Sleeptacker Pro? Is this a helpful gadget or a waste of money?

Apparently Dr. Phil is a huge fan. To hear what he had to say

Restless Legs Syndrome: More Common Than You Think

FitSugar — Thu, 25 Sep 2008 16:00:00 -0700

After I'm busy all day with work, spending time with my family, and everything else, it's such a relief for my body and mind to snuggle down and fall asleep in my big comfy bed. For other people though, sleeping is a real challenge. It's not because their minds are reeling; it has to do with how their body reacts to the physical sensation of lying down. The disorder is known as Restless Legs Syndrome (RLS) and it affects 10 percent of Americans.

To say the feeling is unpleasant would be an understatement. People suffering from RLS describe it as mild shocks of electricity down their legs, ants crawling on their skin, or bubbly soda pulsing through their veins. They have this unexplainable urge to move, to kick, and to get up and walk around in order to relieve their discomfort. These feelings can last all night making sleep impossible, so that's why it's known as a sleep disorder, but these sensations can also arise after long periods of inactivity such as sitting at a desk or in a plane.

To hear more about RLS

For Better Sleep, Turn Off the Blue Light

FitSugar — Mon, 22 Sep 2008 14:30:00 -0700

A couple of years ago, I bought a new digital alarm clock. The numbers are displayed with blue light instead of red. I thought blue light would be more soothing and possibly help me drift off more easily to the land of nod. Boy, was I wrong.

Blue light actually interferes with the production of melatonin, a hormone that induces sleep. TVs and computer screens also emit blue light, which is why you should turn off the electronic gadgets an hour before bedtime, so your body can start producing melatonin. In fact, blue light is so powerful at interfering with our ability to sleep that some truckers use blue lights to keep them awake on long nights on the road. The blue light helps truckers reset their circadian rhythm and tricks them into thinking morning is fast approaching.

I am replacing the blue clock because sometimes I need all the help I can get when it comes to falling asleep.

Cures For Troubled Sleep

FitSugar — Mon, 15 Sep 2008 16:00:00 -0700

Difficulty sleeping, can make the night long and the following day feel even longer. Ads for prescription sleeping pills run frequently on late-night TV, but studies show that adopting healthy sleep hygiene is as effective as medication with no side effects. Here are some "home remedies" for your insomnia.

Source

Speak Up: What's Your Sleeping Schedule?

FitSugar — Thu, 11 Sep 2008 13:00:00 -0700

Adequate sleep is a vital part of a healthy life. Not catching enough Zs has been linked to migraines, heart problems, a weakend immune system, high blood pressure, weight issues, and of course crankiness.

While it's best to aim for seven to eight hours of sleep a night, no one says you need to hit the sheets by 10 p.m. So what is your sleep schedule? Do you feel like you get enough sleep? Do you go to bed at the same time every night and wake up every morning at the same time? What about on the weekends? Share your sleep schedule in the comments section below.

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You Asked: What's More Important — Sleep or Working Out?

FitSugar — Fri, 05 Sep 2008 03:30:00 -0700

You're asking and I'm answering . . .

Dear Fit,
I'm working hard to lose 20 pounds by eating healthier and exercising four days a week. The problem is, I have a full-time job and am also taking night classes, so the only time I can fit in my workouts is in the early morning. Since I don't slip into bed until midnight, I'm only getting about six hours of sleep a night. So what's more important — sleeping or working out?
—Drowsy Darcy

I'm sure many working women trying to balance their lives and their health are fighting this same battle. To hear my take on this,

DrSugar Answers: Sleep Apnea?

DrSugar — Wed, 13 Aug 2008 08:00:00 -0700

DrSugar is in the house and answering your questions.

Hey DrSugar,
I am a very healthy person. I eat healthy, I am of normal weight, no health conditions and I exercise regularly; however, recently, I've been waking myself up with a snort — I guess like sleep apnea. Why is this happening and should I be concerned?
Sleepless Sugar

Does this happen to you too? To hear what DrSugar has to say,

You Asked: Will Working Out at Night Make Falling Asleep Difficult?

FitSugar — Fri, 08 Aug 2008 10:00:00 -0700

You're asking and I'm answering . . .

Hey Fit,
I just started a new job that makes it impossible to exercise in the morning like I used to (I'd have to wake up at 4 am, which is just not going to happen). So in order to fit my workouts in, I have to hit the gym from 7 to 8 p.m. Since I get up so early, I like to be in bed before 10, but will working out late make it hard for me to fall asleep?
—Need My Sleep Sally

I don't blame you for not wanting to wake up at the crack of dawn to exercise, and you should be proud of yourself for trying to fit it in to your busy schedule instead of skipping out on it entirely. Although evening workouts may not be your first choice, there are definitely some benefits. Now you can hit the gym and not feel rushed to get to work. Your late night workouts may even be more productive and your risk for injury may be reduced because you're more awake.

So will it affect your ability to fall asleep? To find out

Weekend Edition: Sleep Smart Quiz

FitSugar — Sun, 03 Aug 2008 03:00:00 -0700

OK sleepyhead, let's see how much you know about catching some Zs on the weekend.

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5 Things About Sleep

FitSugar — Mon, 14 Jul 2008 11:00:00 -0700

We spend over a third of our lives under the covers, but we rarely think about how essential it is to our health and daily functioning. Check out these little tidbits about sleep. Hopefully, they'll encourage you to think more about the amount and quality of your time in bed.

Adults need 7-8 hours of sleep every night in order to function well during the day. Not getting enough ZZZs can compromise your immune system, which may make it easier for you to get sick. Not getting enough sleep may also make it harder to lose or maintain a healthy weight, and it's not good for your heart health either.
Feeling sleepy midafternoon? Go ahead and take a 20-minute power nap. It'll help you feel more energized for the rest of the day, and studies show that it doesn't affect your ability to fall asleep later that night.
If you have a difficult time getting to sleep, try to ditch the caffeine in your diet. Also make sure to get heart-pumping exercise during the day to use up some of your extra energy.

To hear more about getting a good night's sleep,

Adopt Sleep Hygiene Habits

FitSugar — Tue, 24 Jun 2008 10:00:00 -0700

We all work hard to practice good hygiene but how is your sleep hygiene?

Sleep specialists say that we need to adopt "sleep hygiene habits" in order to get a good night's sleep — at least seven hours a night. According to the National Sleep Foundation, they should include:

Exercising regularly. It's best to complete a workout at least a few hours before bedtime, however.
Finishing eating at least two to three hours before bedtime.
Avoiding caffeine and nicotine close to bedtime.
Maintaining a regular bed and wake time schedule, including weekends.
Creating a sleep-conducive environment that's dark, quiet, comfortable and cool.
Sleeping on a comfortable mattress and pillow.

I need to work on maintaining a regular wake up schedule on the weekends — sleeping in is so tempting! Do you have good sleep hygiene?

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Back on Track: Wake Up Early on Sunday Morning

FitSugar — Sat, 14 Jun 2008 04:30:00 -0700

Starting the week off without getting enough sleep on Sunday night is no fun, but our sleep schedules tend to get all messed up on the weekends. While I like to sleep in on the weekends, if I sleep too late on Sunday, I have a tough time going to bed at a reasonable hour that night. Then I start the week off on the wrong and very groggy foot.

Try this solution. On Sunday morning, no matter what time you go to bed on Saturday night (well, within reason), try waking up just an hour or so later than you would on a normal workday. If you usually wake up at 7, wake up at 8 or even 8:30, but don't sleep any later than that. You'll be less tired than you'd think on Sunday, and you'll have no trouble hitting the sheets at your usual bedtime on Sunday night. You may have to sacrifice some sleep on Saturday night, but it'll be worth if for how good you feel when you wake up on Monday.

Got your own Sunday sleep strategies? Share them in the comments below.

Source

Need an Afternoon Pick-Me-Up? Take a Nap

FitSugar — Thu, 12 Jun 2008 12:00:00 -0700

Next time your colleagues invite you on an afternoon coffee break, tell 'em you'll just take a nap instead. According to a new study by the Sleep Research Center at Loughborough University in England, a short nap may be the best way to fend off afternoon drowsiness.

The study involved 20 young adults, all of whom felt well-rested and got about seven and a half hours of sleep a night. Over the course of a week, each subject tried three different methods for battling postlunch sleepiness: sleeping in an extra 90 minutes in the mornings, taking a 20-minute nap, and consuming the equivalent of two cups of coffee in the afternoon. For the results of the study,

Lose the Belly Fat Without the Crunches

FitSugar — Wed, 11 Jun 2008 12:00:00 -0700

Worried that your middle is starting to grow? AOL Body has come up with three simple belly-blasting tips, none of which are crunches, that anyone can fit into their normal routine. Here are highlights:

Don't Get Trapped by Trans Fats: To your waistline, what you don't eat is just as important as what you do. A recent study done at Wake Forest University has concluded that trans fat, which has been shown to increase the risk of heart disease, may also increase dangerous belly fat.
Get More Zs: Studies have shown that those who get less than four hours of sleep per night are 70 percent more likely to be obese than those who get seven to nine hours. Sleep deprivation lowers leptin, a protein that suppresses appetite and tells the brain when the stomach is full. Not catching enough Zs also inhibits the production of insulin, which regulates blood sugar. So, if you're constantly burning the midnight oil, you're interfering with your body's ability to burn off extra calories.

There's one more helpful tip so

Back on Track: Relax With a Bath

FitSugar — Sun, 08 Jun 2008 04:30:00 -0700

Many of you have complained that you have your worst night's sleep of the week on Sunday. Waking up bleary eyed on Monday morning is no way to tackle the week. To help you wind down after a fun filled weekend, I suggest taking a bath Sunday night right before bed. Bathing, as opposed to showering, promotes relaxation and can help you catch up on your Z's. Lack of sleep can lead to chronic stress and weight gain, so welcome the sandman with a warm bath. Add some lavender oil to truly relax. You will wake up refreshed and ready to get back on track.

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Advice to Insomniacs: Sleep Less

FitSugar — Thu, 22 May 2008 09:00:00 -0700

Nothing is worse than tossing and turning, night after night. When sleep eludes you repeatedly, it might be best to cut down on your time in bed and reduce your hours of sleep – essentially putting yourself on a sleep diet might be the answer for a good night's sleep. Chronic insomniacs can gain more effective and deeper sleep by limiting time spent in bed; and it helps to reinforce positive associations with bed rather than lack of sleep. Beds should be used only for sleep and sex, not reading or clock watching.

To create consecutive hours of actual sleep, an insomniac looking to rehab her sleep patterns should try to get five to six hours of continuous sleep and have a strict wake up time of 7 a.m. This means forcing your self to stay awake until one or two in the morning and getting up when the alarm clock wakes you. Once the allotted hours are full of quality sleep, you begin to slowly add in more bed time in quarter hour increments, building up to seven to eight hours of sleep.

Cutting back on time in bed can really improve both the quality and quantity of sleep. And if you've ever experienced serious insomnia, a sleep diet might not sound so crazy to you.

Source

5 Things: Sleep and Teeth Grinding

FitSugar — Mon, 19 May 2008 14:30:00 -0700

Sleeping is supposed to be a quiet and calm time, but for some people their jaws are busy at work all night, clenching and grinding their teeth. Not only can it be loud enough to wake up partners, but it can cause some health problems as well. If you or someone you know grinds their teeth while they sleep, here are some things you might want to know.

The medical term for grinding or clenching your teeth at night is sleep bruxism. Someone who grinds their teeth is called a bruxor.
Bruxism can be mild and not require any treatment, but if it's frequent and severe enough, it could cause chronic headaches, jaw disorders, or tooth damage.
If you sleep alone and don't know whether or not you grind your teeth, here are the symptoms you should watch out for: teeth that are worn down or chipped, tooth sensitivity, earaches, headaches, chronic facial pain, chewed tissue on the inside of your cheek, or jaw pain or tightness.
Doctors aren't sure what causes sleep bruxism, but it could be related to the changes that happen during sleep cycles. Emotional issues may also be associated, such as anxiety, stress, suppressed anger or frustration, or if the person has an aggressive, competitive, or hyper personality. Bruxism can also be a side effect of some antidepressant medications.
There are several ways to treat bruxism. Stress management through counseling may help, if it's determined that emotional tension is the issue. If life is good and stress free and you're still grinding your teeth, your dentist may recommend that your wear a mouth guard at night. It's not beautiful, but it'll protect your teeth from damage.

Source

Another Reason to Get More Sleep: Exercise Motivation

FitSugar — Wed, 14 May 2008 05:30:00 -0700

It's a vicious cycle. You don't sleep well because you don't exercise and then you don't exercise because you don't sleep well.

Recent research has found that sleep deprivation is a key player in inactivity as feeling sluggish or lacking energy during waking hours isn’t very conducive to exercise motivation and can cause excessive inactivity. Get enough sleep by prioritizing your day and trying to get to bed a little bit earlier so that you're rested and ready to get up and move. Once you put an end to one vicious cycle, you'll start to see a new happier cycle emerge: you're sleeping well because you're exercising and you're exercising more because you're sleeping well.

Source

The Harder the Mattress . . .

FitSugar — Tue, 08 Apr 2008 11:45:00 -0700

We have all heard the tale of the Princess and the Pea, and being finicky about what you sleep on might just be a good thing for your back. So when it comes to your mattress, is a hard mattress truly the best for preventing back pain? Take this little quiz and see.

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How Many Hours of Sleep Do You Need?

FitSugar — Sun, 06 Apr 2008 02:00:00 -0700

Not everyone needs eight hours of sleep a night. Some can function on less, and some have to have more. If I get less than seven hours of sleep, I'm way too cranky for anyone's good.So tell me . . .Source

Just One Minute to a Healthier You

FitSugar — Thu, 03 Apr 2008 16:00:00 -0700

It's not only the 60 minutes you spend at the gym that keep you healthy; it's also the little things that can take a few seconds. This tip takes just a minute, but it can help you get a healthy eight hours of sleep.

I cannot stress enough the importance of getting enough sleep: It's good for your heart and it can help you lose weight. But if you find yourself worrying before bedtime, it may be hard to fall asleep. So, the next time your mind is racing while you're laying in bed, just take a moment to write down the worries that are on your mind. This could mean making a "to do" list or simply writing down a single worry you need to address tomorrow. Getting your concerns down on paper will help you clear your mind for sleep, since you'll know you've made a commitment to think about them later.

Source

Minutes to a Healthier You . . .

FitSugar — Mon, 24 Mar 2008 14:45:00 -0700

It's not only the eight hours of sleep you get, or the 60 minutes you spend at the gym that help you become the healthiest you can be, but the little things that only take a few minutes, even seconds.

Tonight when you go to bed, take one minute to assess your sleep position. For ultimate back and neck comfort, you should try to lie on your side or back, not your stomach. If this is not comfortable for you, try putting a pillow in between your knees (if your on your side) or under your knees (if you're on your back) for better support. Ensuring a good sleep position helps to ensure a good night's sleep, which is essential to your health.

Source

Wake the Sleepwalker?

FitSugar — Thu, 20 Mar 2008 08:45:00 -0700

We have all heard tales involving sleepwalking; some are spooky and some are silly. We are fascinated by stories of sleepwalking because they are so out of the ordinary, like fodder for a bizarre plot twist in a soap opera.

Although most cases of sleepwalking occur in children younger than 15, sleepwalking afflicts adults too. It has been used as a line of defense in modern murder cases.

There are many factors that can contribute to sleepwalking, like keeping a chaotic sleep schedule and alcohol consumption. Genetics also plays a role in a person's likelihood to sleepwalk, as well as stress. Stress of course can also contribute to sleep problems, and so can sleep deprivation.

To see if it is dangerous to wake a sleepwalker

Americans Get More Sleep Than You Think

FitSugar — Tue, 18 Mar 2008 16:00:00 -0700

We may be running around too much and working too hard, but at least Americans are getting plenty of sleep. A new study, entitled "Not So Deprived: Sleep in America," indicates that US sleepers are getting about eight hours of shuteye a night, despite conventional wisdom to the contrary.

The recent research, from the University of Maryland, goes against the annual data released by the National Sleep Foundation (which, by the way, is partly funded by manufacturers of sleeping pills). In fact, the country as a whole may be getting more rest than it did 40 years ago. For the details,

Dealing With Snoring Is a Chore

FitSugar — Fri, 14 Mar 2008 11:15:04 -0700

All the recent news about poor sleep quality being bad for women's health is keeping me up at night! Not only can lack of sleep increase your cardio risk profile, it can increase your risk for breast cancer as well. I, for one, sleep next to a snorer and his "funny breathing" often wakes me up. To protect my sleep, I have decided to play hard ball with my hubbie.

Here are a few things to try for keeping the snoring at bay:

Tape a tennis ball (I said I was I was playing ball) onto the pajama top of the snorer to encourage side sleeping, instead of back sleeping which promotes snoring.
Those prone to snoring should avoid drinking alcohol close to bedtime since it can increase snoring.
Snorers should avoid drinking milk and eating milk products before bed since dairy products can increase mucus production and mucus can increase snoring. On the other hand, if you sleep with a snorer you should drink a cup of warm milk since it does help induce sleep.
A lot of people are allergic to animal dander, so have your pet sleep somewhere other than your bedroom and see if that decreases the snoring.
Losing weight can significantly reduce the severity of snoring. This is not to say that all snorers are overweight. Excess weight on the neck can decrease the air opening of the throat, which increases the chances of snoring.
Earplugs!!! I have heard of many marriages being saved by earplugs.

If you have a technique for dealing with snoring that I didn't mention, please share it in the comments section. You could help save a relationship.

Source

A Bad Night's Sleep: Bad For Your Heart?

FitSugar — Thu, 13 Mar 2008 11:45:00 -0700

As if you needed another reason to get your Zs, a new study released this week reveals that poor sleep patterns are bad for your heart. More specifically, the researchers from the Duke University Medical Center found that poor sleep habits take a higher toll on women's cardiovascular health than men's.

The study followed 210 middle-age men and women who had no history of sleep problems, though 40 percent of them turned out to be bad sleepers who woke up often or had problems falling asleep. For the results of the study,

Spring Ahead of Daylight Savings

FitSugar — Mon, 03 Mar 2008 14:45:00 -0800

Clocks are due to go ahead one hour on March 9, and I don't know about you, but the one hour of lost sleep can really throw me off. Don't get me wrong, I love it staying light out later, but I also value my sleep. So instead of just dealing with it, you can use the following tips to cope with Daylight Savings Time:

Begin to readjust your sleep schedule a few days prior to the time change by going to bed an hour earlier.
Modify your eating schedule by having dinner one hour earlier.
Be careful when driving or operating machinery on the day of the time change.
Avoid napping, particularly before bedtime.
Keep a light schedule — such as minimizing driving and avoiding strenuous physical activity — on the Monday after the time change.
Eat properly, stay hydrated and remain physically active.

Source

Sleep Tight: Your Health and Your Sleep

FitSugar — Tue, 26 Feb 2008 02:00:00 -0800

If you have ever suffered from lack of sleep, you know how vital getting your Zs can be. It can even affect your ability to lose weight. We know that the quality of your sleep is important to your health, but it looks like more than just having a bad mattress can put your health at risk during slumber.

Ambient light during nighttime sleeping could raise your risk for breast cancer. A new study supports the theory that too much light at night interferes with the production of melatonin and increases the risk of breast cancer. Melatonin is a hormone that helps to control the sleep wake cycle and the exact reason dips in this hormone affect cancer rates is still to be determined. Researchers said that nighttime light is not by any means the sole factor in developing breast cancers, but the breast cancer rate in areas with average night lighting was found to be 37 percent higher than in areas with the lowest amount of light.

To see how noise affects your shut-eye, just

How Sleep Smart Are You?

FitSugar — Wed, 20 Feb 2008 07:30:00 -0800

I've heard so many things about how much sleep we need and it always seems different. If you value your sleep as much as I do then take this fun little quiz to see if you're getting as much as you should.

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Do You Usually Have Your Worst Night's Sleep on Sunday?

FitSugar — Sun, 03 Feb 2008 03:00:00 -0800

Sunday evening rolls around and I am already thinking about my alarm going off early Monday morning. It seems that I am not alone. In a recent UK sleep survey, 60 percent of the participants answered that Sunday night was the worst night of sleep for the week. A quarter of those workers also admitted to calling in sick for work on Monday due to lack of sleep. I am not sure my sleep is affected, but I know that I go to bed thinking about work rather than counting sheep. How about you . . .Source

Do You Usually Have Your Worst Night's Sleep on Sunday?

Yes — I rarely wake up Monday morning feeling rested.

Sometimes, but only when I have a big project due Monday morning.

Nope. I sleep well no matter the day.

Other – share the details in the comment section below.

Snack Attack: Sleepy Snacks

FitSugar — Tue, 29 Jan 2008 07:30:00 -0800

While I try to avoid eating less than three hours before bed, sometimes a girl just gets hungry. Luckily there are some snacks light in calories that make great bedtime snacks because they could actually help you fall asleep.

Here are some great suggestions from Joy Bauer for snacks that could help you improve your sleep:

Eat a light snack before bedtime to help produce serotonin (the calming hormone). Try a light snack — 200 calories or less — that’s mainly carbohydrate with a touch of protein. Many scientists claim that by combining an ample dose of carbohydrate together with a small amount of protein (which contains the amino acid tryptophan) your brain produces serotonin, which is known as the “calming hormone.” And when we’re calm, we are certainly more apt to fall asleep. Suggested bedtime snacks:

1 slice of whole wheat toast topped with 1 small slice of low-fat cheese

1/2 cup healthy cereal topped with 1/2 cup skim milk

1 banana with 1 teaspoon of peanut butter

1 rice cake topped with 1 tomato slice and 1 slice turkey breast

Source

Having Trouble Sleeping? Try Feng Shui

FitSugar — Thu, 17 Jan 2008 02:30:00 -0800

Do you have a hard time falling or staying asleep? Do you wake up in the morning feeling uneasy or irritated? It may have to do with the Feng Shui in your bedroom. Feng Shui, which literally means "wind and water," is the ancient Chinese art of placement. The goal is to enhance the flow of "chi" (energy) and to create a harmonious environment that supports health and happiness.

Here are some basic Feng Shui tips to hep you get a better night's sleep:

Shut out the outside world by removing the TV, computer, and exercise equipment. The bedroom is your place of serenity, where you need to get away from the stresses of life, so if your desk or office must be in the bedroom, separate the space with a curtain or folding screen.
Use calm and friendly earth tones such as copper, cream, tan and chocolate to create a warm and cozy atmosphere. Light blue, mint green and lavender will give a tranquil feeling and invite healing energy. Vibrant colors such as red and bright orange stimulate the mind, so this may not be the best color for your bedroom.
Your bed should be in the commanding position. This means it should be far away from the door, but you should still be able to see the entrance. This will give you a sense of safety and protection. You also don't want the foot of your bed to be pointing towards the door. In traditional Chinese culture, this is called the "Death Position," and thought to drain life force energy since the deceased were carried out feet first.
There should be room on either side of the bed so it is approachable from both sides and energy can flow around you freely.

Want to hear more about your bed? Then

Another Reason to Exercise: Sleep More Deeply

FitSugar — Wed, 19 Dec 2007 03:00:00 -0800

If you are looking to settle down for a long Winter's nap, you should look into adding some exercise into your life. eDiets thinks doing cardio between 4 and 6 p.m. might just help you snooze more deeply. Circadian rhythms that affect our sleep and wake cycle are heat sensitive. When you exercise you increase your body temperature, which is the opposite of what your body does when sleeping. By raising your temperature before dinner, your body will experience a steeper drop in temperature by bed time. This more dramatic temperature change might just help escort you to the land of nod more quickly and help you stay there.

Source

New Moms Need Their Zs to Lose Lbs.

FitSugar — Mon, 26 Nov 2007 07:30:00 -0800

I will be the first one to tell you, if you don't already know – when you are sleep deprived because you have a newborn baby to take care of, you don't want to workout or count calories and you don't have time to really focus on yourself. This just might be one of the reasons that new research has found a correlation between lack of sleep and lack of weight loss in new moms.

The study showed that mothers who slept five hours or less in a day when their babies were six months old were three times more likely to have kept on the extra weight at one year when compared to more rested mothers. On average, the underslept moms, at one year postpartum, were more likely to have kept on 11 pounds. The relationship between lack of sleep and weight gain is not new, but the study once again emphasizes the importance of sleep for physical health and in a special population. Losing weight gained with pregnancy is an important goal for maintaining a healthy lifetime weight. Getting the pounds off, may seem impossible, but it is well worth it.

Fit's Tip: One thing I trained myself to do was nap when my girls were napping. Sleeping during the day can make up for lost nighttime sleep.

Source

Daylight Savings Time (It May Take Weeks to Adjust)

FitSugar — Fri, 02 Nov 2007 12:30:00 -0700

It is time to change our clocks again this Sunday. That means that at 2 a.m. on November 4, you've got to set your clock back one hour. The saying, "Spring forward and fall back," always helps me remember which way the clocks go.

It's great that we gain an hour, but a new study shows that our bodies don't adjust well to the time shift. Although it's just a one hour difference, our natural clock (known as circadian rhythm), may take up to four weeks to adjust in the Spring and another six weeks to adjust in the Fall.

There have only been a few studies on the connection between Daylight Savings Time and human circadian rhythms, so it's not yet known if the constant changing has any significant long-term effects on our health. Hopefully this subject will be studied soon.

Since gaining an hour will definitely mess with your internal clock, be sure to listen to your body's needs. Eat and sleep when your body wants to, and gradually shift your old schedule back an hour. It may take a few days, or even a few weeks for things to feel normal again.

Fit's Tip: When you change your clocks back, don't forget to change the batteries in your smoke detectors.

People seem split on this time change and I am curious to know how you feel about gaining an hour? Tell me how you feel in the comment section below.

Source

Is Snoozing in Yoga Class OK?

FitSugar — Tue, 30 Oct 2007 11:45:00 -0700

When I take a yoga class, especially in the evening, I guess I'm pretty tired by then after waking up early and working all day. So a little yawning here and there is pretty common for me, and I'm sure it is for you too, but what about falling asleep? The final resting pose at the end of class called Savasana (Corpse pose) can last two minutes or 15 minutes or more. If it's dark, and there's quiet relaxing music playing, and someone is giving me over ten minutes to just lie there, then forget it. Falling asleep is inevitable.

When I take or teach class, I think falling asleep is a great thing. It means that you've completely let go of your body and your thoughts, and it's a sign of complete relaxation. It also means you've worked really hard physically exerting yourself, so who can blame your body for trying to re-energize itself?

I'm OK with students falling asleep in my yoga class because people have different needs and personalities. Some people are sleep-deprived or not feeling well, and others have the gift of being able to fall asleep within minutes of lying down. Allowing people to do what comes naturally to them is what yoga is all about. Although you should know that some instructors feel that Savasana is a yoga pose that you need to have complete awareness in, which means that sleeping in their class is a no-no.

Fit's Tips: If you tend to snooze in Savasana, talk to your instructor before class to see how they feel about it. If they're completely against it, you may want to find yourself a different teacher.

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It Is a Fact: Lack of Sleep Turns You Primative

FitSugar — Mon, 29 Oct 2007 14:30:00 -0700

After simultaneously living with a newborn and a 2-year-old, I know that lack of sleep can severely affect a person's ability to stay calm in stressful situations. Now I have scientific proof to back me up and to rationalize my mama blow-ups. Researchers were able to peek inside some sleep deprived people's brains, and they were surprised by what they saw.

Using functional magnetic resonance imaging (fMRI), researchers were able to study the brain patterns of sleep deprived study participants. When the super sleepy participants were shown emotionally provocative photographs their "primal brains" became more active. In fact, the primitive emotional center of the brain was more active in the sleep deprived participants by 60 percent. Here is how one researcher explained the phenomenon:

"It is almost as though, without sleep, the brain reverts back to a more primitive pattern of activity, becoming unable to put emotional experiences into context and produce controlled, appropriate responses."

So, if you find yourself losing your cool often you might want to assess your sleep patterns. Getting at least six hours, or better yet, seven hours, of shut eye a night might raise your freak out threshold to modern levels.

What's the Deal With: Melatonin

FitSugar — Thu, 25 Oct 2007 16:35:00 -0700

Lack of sleep getting you down? It seems like a fair amount of you don't feel like you get enough sleep. That is a bit worrisome since a good night's sleep is a vital ingredient for good health. So if you're plagued by insomnia, you might want to know about melatonin. It is a hormone that helps to control the sleep wake cycle, and it is derived from the amino acid we most commonly associate with sleep, tryptophan. Since darkness triggers the release of melatonin, natural levels of the hormone are highest just before bedtime. While melatonin has been proven only mildly effective as a sleep aid for insomniacs, it may play a stronger role in overcoming jet lag.

Melatonin comes in a synthetic supplement form, however, it can cause a few side effects, which can include: daytime sleepiness, dizziness, headaches and abdominal discomfort. The optimal dose of melatonin has not been determined, and its long term effects have not been tested either. I did find the sleep aid drink Dreamerz, which contains melatonin, tasty and effective.

Fit's Tip: If you are using melatonin to fight jet lag, you should take it on the first day of travel close to the bedtime of your destination. You must take it every 24 hours for several days for it to help alleviate the symptoms of jet lag.

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Do You Feel Like You Get Enough Sleep?

FitSugar — Wed, 24 Oct 2007 03:30:00 -0700

Adequate sleep is a vital part of a healthy lifestyle. Sleeping between six to eight hours is considered healthy, with at least seven hours being optimal. I read recently that sleep deprivation is hitting us across the board in terms of age, with even grade schoolers not getting enough shut eye. Multiple studies confirm that people who regularly sleep less than four hours a night or more than eight hours have a higher mortality rate. Adequate sleep is also important for losing and maintaining weight, as well as keeping your cool in stressful situations.So, I want to know...Source

Do You Feel Like You Get Enough Sleep?

Yes – I sleep at least seven hours a night.

Yes – I average between six and seven hours a night.

No – I need more sleep.

Other – tell me below.

Tips For Sleeping Through the Night

FitSugar — Thu, 04 Oct 2007 14:30:00 -0700

When I don't get a full night's sleep, I'm definitely suffering the next day. I'll wake up with a dull headache, and I often feel cranky, irritable, and lacking the energy to get in a good workout. I also end up craving sugary foods and caffeine to pep me up. It's an awful cycle because if I don't eat well and exercise during the day, there's a good chance I'll have a hard time sleeping the next night too.

Not only is it frustrating to be awake when all you want to do is sleep, but lack of sleep could also affect your heart, putting you at risk for a heart attack. Not getting your fill of zzzzz's can also compromise your immune system and make it hard for you to lose or maintain a healthy weight.

Do you toss and turn, or wake up often in the middle of the night? Here are some tips to help you sleep like a rock till morning.

Does the slightest sound wake you up? Try sleeping with ear plugs to drown out any noise. You can also keep a fan going in your room on low. The gentle hum can help to cover up outside noises.
If you tend to get hot when you sleep, try wearing less so you won't have to wake up to strip down. If you get cold, wear more or try using an extra blanket. Predicting your body temperature needs ahead of time will reduce your chances of being woken up.
If your body is sensitive to caffeine, try to ditch it altogether. I know if I have even one piece of chocolate after dinner, it'll keep me up all night.
Drink milk. It contains the same chemical tryptophan, that's found in turkey, so it'll help induce sleepiness.
Not into milk? Sip some hot chamomile tea instead.

Want to hear the other tips? Then

Fit Tip: The Alarm Clock

FitSugar — Mon, 01 Oct 2007 12:30:00 -0700

For those of you who work full time, it may be difficult to get away during the day to exercise. After work could be an option, but you're generally too exhausted to do anything more than make and eat dinner. You've got to exercise though, so before work is the choice you've made.

Here's a tip for getting yourself up in the morning. It may sound like a cruel trick someone would do to you in exercise boot camp, but it is really effective.

Place your alarm clock across the room, far away from your hand's reach. Place your sneakers and workout gear right next to your set alarm clock before you go to bed. This way, your alarm clock forces you out of bed and onto your feet in order to turn off that annoying sound. You'll see your sneakers and sports bra, and they will remind you why you set that stupid alarm in the first place. These visual reminders will help you resist the urge to climb back into bed. (I am not alone here, my pal DearSugar also says not to push the snooze button.)

If working out in the AM is important to you, then waking up and getting out of bed is the hardest part. After you do a couple of weeks of morning exercise, your body and mind will get into the routine and getting up will become easier (really!)

Fit's Tips: If you are a before-work exerciser, make sure to get to bed early every night. Exercise is good for your heart, but so is getting enough sleep. If you share your bedroom with another person, you better get up when that alarm clock goes off because you will have to answer to him too!

Source

Lack of Sleep Could Affect Your Heart

FitSugar — Mon, 24 Sep 2007 13:30:00 -0700

When you don't get enough sleep, not only do you feel cranky, foggy, and can have a major headache, but a new British study says that people who don't get enough sleep on a regular basis are twice as likely to die of heart disease.

A 17-year analysis of 10,000 government workers showed that those who cut their 7 hour nightly snooze to 5 hours or less, had doubled their risk of death caused by heart problems. The reasons behind this observation aren't clear, but researchers found that people who didn't get enough zzzzs also had high blood pressure, a risk factor associated with strokes and heart attacks.

Since many people feel pressured to work longer hours, they're cutting back on their sleep to fit it all in. People may be getting ahead in their job and making more money, but it won't really matter if their heart problems prevent them from enjoying their success.

So here's the deal. Make sure to get at least 7 hours of undisturbed sleep a night. Do it for your sanity and for your heart.

Source

Relax Already: Clear Your Mind For Sleep

FitSugar — Wed, 05 Sep 2007 16:45:00 -0700

Now that the lazy days of summer are over and the busy times of fall and winter are slowly creeping up on us, things seem to get a little more hectic with work and life in general. If you are one of those people that lies in bed for hours but still can't fall asleep, Ralph Downey, chief of sleep medicine at the Sleep Disorders Center at Loma Linda University Medical Center in California, offers this method for ending the vicious cycle:

The method is simple: If you lie in bed for about 20 minutes, but haven't fallen asleep yet, get out of bed. Create a 'safe room.' Your safe room should be a comfortable haven. It should have dim lighting and not have any distractions like a computer, Internet or TV. You give your brain a time-out from the tension of trying to relax into sleep. Once about 20 minutes has passed, go back to bed and try to fall back asleep. Repeat as necessary. I don't recommend more than two to three times per night, because it becomes exhausting.

Nothing is worse than lying awake in bed all night, so try it out and see how it works for you.

Source

Relax Already: Turn Off the Electronics!

FitSugar — Wed, 29 Aug 2007 17:15:00 -0700

Feel like you haven't been getting enough sleep lately even if you've been hitting the hay for 9 hours a night? Turns out that you may be getting enough sleep, but your pre-bedtime activities trick you into thinking you're not. New reports out of Japan are claiming that people who spend more pre-bedtime hours using the Internet or watching television are more likely to report that they don't get enough sleep, even though they sleep almost as long as people who spend fewer pre-bedtime hours in front of a computer or television screen. So turn off the computer and the TV (come on, you know you watch TV and play on the internet) way before heading to bed. Pick up a good book, take a bath, meditate, try doing some relaxing exercises like stretching and yoga, or even organize something. Besides, if you're putting in the time to get enough sleep a night, you might as well reap the benefits.In light of all this, I am curious what you do before bed... Source

7 Instant Mood Boosters

FitSugar — Wed, 25 Jul 2007 11:00:00 -0700

Just one of those days huh? Don't worry we all have days where we are feeling a little down in the dumps, it's normal.

For those days where you are feeling down in the dumps, U.S. News and World Report has a list of seven things you can do to pep up -- If you've been exercising then it should come as no surprise that getting your body moving tops the list.

Set your body in motion. Getting active for 30 minutes a day, six days a week can alleviate chronic sadness as well as antidepressants, according to a 2005 study in the American Journal of Preventive Medicine. Even a more modest regimen might provide a quick pick-me-up and neutralize a bad day. A brisk, 15-minute walk "can improve your mood and increase your energy for up to two hours," says Robert Thayer, a professor of psychology at California State University and author of Calm Energy: How People Regulate Mood With Food and Exercise.

There are six more ideas so

What a Pain in the Neck!

FitSugar — Thu, 19 Jul 2007 15:45:00 -0700

Raise your hand if you've ever woken up with a crick in your neck? You know, that pain on one side, that if you look over one shoulder - YOUCH! It can last all day or even a few days, can cause other muscles to tense up, and can give you a major headache.

The next time you wake up with this annoying pain, stiffness, or loss of movement, try this:

Take a nice long HOT shower. The temperature and pressure of the water will help relieve some of the tension in your neck. You know that old saying, "Move it or lose it?" Using those stiff muscles will make them feel better, so as the hot water warms up your muscles, try and do some gentle shower stretches to help improve your range of motion.
Gently massage the muscles in your neck, shoulders, and upper back. Or better yet - get someone to do it for you.
After you're all warmed up, lie on your back with your knees up, feet flat on the floor, and your head on the ground. Pull in your stomach and tuck your chin slightly. Slowly and gently turn your head right, then left, five times in each direction. Also work on lifting your head off the ground slightly five times. Slowly using your stiff muscles will help them to relax.

Want to know what else you can do to relieve your pain? Then

5 Things About: The Benefits of Sleep

FitSugar — Fri, 13 Jul 2007 04:00:00 -0700

Sleeping in on the weekends is rare for me since my little ones like to rise with the sun. To inspire myself to "hit the hay" a little earlier than usual I made a list of the 5 benefits of a good night sleep.

Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes.
Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake.
Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight.
Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep.
Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Well, I for one am going to bed early tonight.

Can't Sleep: Try Dreamerz

FitSugar — Tue, 10 Jul 2007 17:15:00 -0700

We all have those nights when we have a hard time falling asleep. Maybe it's because we've had a hard day or maybe it's because our schedules are just off but for whatever the reason, you may want to consider Dreamerz, an all natural sleep aid beverage.

At first, I was not all for trying Dreamerz because I am not typically the type of person that likes to 'take' something to aid in sleep. However this product has such minimal amounts of Melatonin and Lactium that it seemed worth a try. Plus the flavor, chocolate s'nores, sounded right up my alley since I love chocolate and a good pun. So, after having a hard time winding down from a stressful day of mentally reorganizing the house, I poured myself a glass. I was pleasantly surprised with the taste -- Basically a creamy chocolate milk for adults. At only 100 calories per serving (8 oz) it's also not spoiling your diet and you're even getting an extra dose of calcium. It was actually a nice relaxing treat at bedtime. I did not wake up feeling groggy, nor did I have horrible nightmares (thanks Ambien), nor did I even feel the need to take it every night for the rest of my life (i.e. not addictive). I'd say that if you ever have the occasional problem winding down at night, try it out. Buy yourself some directly from the Dreamerz site (it's $7.99 for 32 oz., and $2.79 for 8 oz.).

Fit's Tip: If you're having problems sleeping then you can also check out my tips for a better night's sleep here. If you have chronic sleeping problems then you probably need to take a look at your lifestyle and see what the real cause is, it may even require seeing a doctor.