Can’t Sleep? The Truth About Sleep and Aging

Can’t sleep? The truth about sleep and aging is that, you can, and should, expect a good nights sleep. As we age, we still require seven to nine hours of sleep, but our ability to get good quality sleep may be affected. This is the reason to start or begin to develop good habits that will insure you get a good night’s sleep as you age.

The first good sleep habit to incorporate into your life is a bedtime sleep ritual. This would entail allowing your body to wind down before retiring to bed. Bedtime rituals may include a warm bath, relaxing music or reading a book before getting into bed. Some people have a small snack prior to sleep. This is great, as long as you don’t over do it. Those with digestive problems do not want to eat a heavy meal before bedtime. This leads us into the next good sleep habit.

Eating and drinking, play an important role in whether or not you get a good nights sleep. Eating a heavy meal late or drinking a lot before bedtime can interfere with your sleep pattern and cause frequent disruptions in your sleep cycle.

Spicy foods can affect the digestion and cause gastric upset when you are trying to lie flat in bed. Those individuals that suffer with frequent heartburn, even if they are on medication to relieve that heartburn, can suffer from eating too much before bedtime. So to get a restful night sleep, eat about 4 hours before bedtime and if you have a snack, make it a small one.

Drinking alcohol before bedtime will make you feel tired and sleepy. As alcohol is digested in the body, it goes from being a depressant to a stimulant. So as you start to feel tired and drowsy, your sleep cycle will be interrupted and you will experience a light and wakeful period.

Drinking before bedtime, alcohol or non alcoholic beverages, should be done in moderation. Drinking copious amounts of fluids before bedtime will cause a disruption in your sleep to get up in the middle of the night. Caffeinated beverages have a diuretic effect on the body and will have the same result. This will disrupt your sleep cycle and interfere with a restful night’s sleep.

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Incorporate physical exercise or activity early into your day. If you are a person that does not like exercise, this does not mean that it has to be a tedious and hard workout. On the contrary, physical activity should be something that you enjoy. So if getting a restful night sleep is eluding you, try being more active. Swim, take water aerobics, dance, and garden or just take a walk. If you are unable to do these things, there are chair exercises that will get you moving. Being active and staying active, a key to healthy aging is also a step towards a good night’s sleep.

The truth about sleep and aging is as we age some of us tend to worry, stress and get anxious over not being able to sleep. Some lie in bed and worry about the day’s events or a new situation that has occurred in our lives. As we age we also experience major losses in our lives. We lose our life long friends, our spouse or even our pets. Sleep can elude us.

It is important to practice stress reduction techniques to get a restful night’s sleep. You are never too old to learn how you respond to stress. You just have to be willing to take the time and want to change some habits to decrease or even alleviate stress. Stress reduction does not include counting sheep to sleep!

If you are on medications, please discuss with your health care professional if any of the medications you are presently taking are responsible for a poor night’s sleep. There are medications that would disrupt sleep in a variety of different ways.

The truth about sleep and aging is a restful night’s sleep is just a few changes in our life away. If you can’t sleep and have tried all these strategies, don’t wait, see your health care professional.

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How You can Reverse the Signs of Aging Right Away

Would you like to reverse the signs of aging in simple yet totally effective steps? Then keep reading.

One morning you get up and when you look in the mirror you notice a few lines and wrinkles have appeared. Well now you can reverse the signs of aging and get rid of the wrinkles and lines. How? Let’s go through the top ways you can do this.

1. Anti-Aging Diets

Dr. Perricone Diet – This diet focuses on preventing and also reversing the wrinkles rather than focus on weight loss. There are different foods that can cause your body to retain water and cause inflammation. Both of these causes can encourage premature aging. The Dr. Perricone diet is a program that lasts 28 days and helps you reduce the saturated fats, refined sugars, and high glycemic carbs that you may currently consume.

Raw Food – The raw food diet consists of eating uncooked and unprocessed plant foods. These foods would consist of vegetables, fruit, beans, nuts, sprouts, and grains. When you heat food up the enzymes are destroyed and our body needs those enzymes. Eating foods that are 75% raw have proven to help reduce wrinkles and fine lines.

Low GI Diet – There has been research done to prove that a meal that raises your already high glucose levels can cause you to age faster. However, it can also cause more damage to your arteries and encourage different illnesses to occur. When you are on the low GI diet you can expect to find your skin looking much healthier as well as younger.

2. Enough Sleep

Almost everyone knows nowadays that sleep has a major effect on how old you look. People who do not get the right amount of sleep every night are more than likely to have more wrinkles and fine lines. Try to plan for at least 8 hours of sleep at night and your skin will thank you graciously.

3. Anti-Aging Cream

Most of the time wrinkles appear we hurry and grab some wrinkle cream. Do not get discouraged if you don’t see results with the first cream you try. It can take a few tries before you find the right one. However, you do want to look for instant results and benefits from your wrinkle cream and not after 30 or more days.

You will have to look through many types of anti aging or anti wrinkle cream serums because some will provide collagen production, some will give more moisture and then some will contain powerful antioxidants. They have been called the facelift in a bottle, and for good reason.

4. Exercise

You have already heard the phrase ‘use it or loose it’ and your muscles will be very grateful if you put it to use. Every muscle in your body will thank you including your facial muscles. Don’t you owe it to your muscles to use these facial exercises to keep you looking great?

5. Makeup

One thing you should avoid is brown lipstick because it can make you look older. Instead choose creamier and glossier shades to add youth. Avoid powder eye shadows and blushes. Use cream shadows and blush because the powders will basically fill in the lines, making them more visible. Of course you can also hydrate well to help clear the lines also. Select foundations that help improve wrinkles and fine lines. You can find a wide variety of them available now.

If there is one thing you can do to appear 10 years younger it’s applying your makeup properly. Especially your eyes; you want to define them very well even with just a dab of eyeliner. You should also try to keep your teeth white and there are many products available to help you achieve that goal as well.

And there you have some things that can help you reverse the signs of aging so what are you waiting for?

Want to get the wrinkle creams that work? Then visit Marcus Ryan review site and see this review of the Athena 7-minute lift which works in less than 7 minutes! So go for it and get younger looking skin with the Athena 7 minute lift cream that reduces wrinkles in just minutes and enjoy all the benefits that younger looking skin brings. So many women use this cream as their anti aging secret, so go for it and find out why!

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Calling All Athletes: Improve Your Game and Your Life By Getting More Sleep

Athletes from the top of the professional ranks to amateur weekend warriors recognize the importance of regular practice and proper nutrition; however, many of them neglect to realize the impact of a good night’s sleep upon their game. Furthermore, regular high quality sleep offers a range of health benefits, including reduced stress and increased productivity.

Professional athletes usually recognize the value of a good night’s sleep and how a sleep problem can have a significant negative affect on their performance; however, even amateurs and weekend warrior types can significantly improve their games by getting regular, high quality sleep.

According to a study recently performed at the Stanford Sleep Disorders Clinic and Research Laboratory, a group of basketball players experienced less fatigue, increased concentration, and quicker reaction times. A previous study also found that individuals who got less sleep also experienced impaired glucose metabolism, which negatively affects how the body stores and processes glucose, which in turn has a detrimental effect on their energy levels.

Most people realize that plenty of practice, good training, and proper nutrition are fundamental elements of a peak performance in any sport, but many athletes neglect to consider the importance of a good night’s sleep. Even individuals who only play their chosen sport on weekends can benefit from a little extra sleep – and of course even amateurs want to turn in their best possible performance every time they step on the field, court, or course.

Getting regular sleep also offers further health benefits, such as increased creativity and reduced stress. Everyone knows that they function better when they’ve gotten a good night’s sleep the day before; moreover, regular high quality sleep can have an incredible positive effect on your overall health. On the other hand, individuals who experience sleep disorders are more likely to suffer from various health issues because of their sleep problems. Here are fifteen reasons to make proper sleep a priority in your life:

1. Reduced Stress – When you are sleep deprived, your body goes into a state of high alert – meaning that your blood pressure rises and production of stress hormones like cortisol increases. Not only does high blood pressure put you at risk for a host of health problems, more stress hormones actually make it more difficult for you to fall asleep when the time comes. Furthermore, regular sleep makes it easier to cope with life’s stressful situations

2. Weight Control – It has been proven that people who get less than seven hours of sleep each night are more likely to be overweight or obese, and that lack of sleep has a negative impact on the balance of hormones that control your appetite.

3. Alertness & Productivity – Regular sleep increases your alertness and energy levels, causing you to be more productive and engaged the next day. Furthermore, regular sleep helps to keep you safe and aware – read this post on the dangers of sleep deprivation for more information.

4. Memory Boost – Memory consolidation happens while you sleep; during the night, your body processes the previous day and makes connections between events, sensory input, feelings, and older memories. Depriving yourself of sleep can lead to memory loss and related problems.

5. Reduced Risk of Depression – The amount of sleep you get has a direct effect on your serotonin levels, and people with a serotonin deficiency are much more likely to suffer from depression. Therefore, etting at least eight hours of sleep a night can have a direct effect on your brain chemistry and mood.

6. Stronger Immune System – Being sleep deprived can literally make you sick – by weakening your immune system so that your body has a harder time fighting off viruses and infections. Regular sleep can not only help you recover faster, it can prevent you from becoming ill in the first place.

7. Improved Physical Appearance – The term "beauty sleep" has very real connotations, because while you sleep your body restores and regenerates itself, including your skin and muscle tissue. Lack of sleep speeds up the aging process, resulting in dull skin, wrinkles, and dark under-eye circles.

8. Heart Health – Sleep deprivation has been linked to an increase in blood pressure and cholesterol, which are major risk factors for heart disease and strokes (among other things).

9. Diabetes Prevention – People, even otherwise fit and healthy individuals, have developed insulin resistance (a symptom linked to the onset of Type 2 diabetes) after being deprived of the deepest stage of sleep for only a few nights – an effect comparable to gaining twenty or thirty pounds. It goes to follow that regular sleep can help prevent diabetes.

10. Brain Power- Regular sleep allows your brain to process information more quickly and completely; your mind can comprehend new concepts more quickly and you will be more intellectually acute overall with plenty of rest. Learning new skills will also be easier, as your concentration is improved.

11. Increased Coordination – If you participate in any sports or other activities that require coordination and physical fitness, a good night’s sleep will ensure you are at the peak of your abilities. Your ability to work out and build muscle and endurance is also enhanced with consistent rest.

12.Overall Safety – People who get regular sleep are significantly less likely to engage in risky behaviors and substance abuse, as well as to use potentially harmful prescription drugs and other chemical sleep aids.

13. Better Moods – Lack of sleep tends to result in crankiness and a general negative and pessimistic mood; sleep deprived people can be unpleasant to be around and anti-social; on the other hand, more healthy sleep can lead to more positive interaction with others and increased happiness.

14. Heightened Creativity – Many artists and other creative types have come up with their best ideas and insights during their dreams or immediately after waking up from a deep sleep. Moreover, studies have suggested that sleep is key to creative problem solving – and the phrase "why don’t you sleep on it?" has become a popular adage for a good reason.

15. Longevity – Studies have shown that individuals who get a full night’s sleep (between seven to nine hours) on a regular basis tend to live longer lives – probably due to all the health benefits listed previously.

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