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Women demonstrate the different sleep positions.

 

 

 

Sleep Better Tonight.

 

Think the solution to your fatigue is an earlier bedtime? Getting enough sleep is important, but it’s also the quality that counts and there’s more to it than just a comfortable bed.

Also complicating things: As you get older, your sleep patterns change, making it harder to fall (and stay) asleep.

But that doesn’t mean you’re destined to be sleep-deprived. You can improve your slumber without tacking on hours in bed and it’s not hard to do. Just turn the page to get started.

Every little habit-from what you eat and drink to when you exercise and watch TV-can impact your sleep.
Here’s a sample day that shows you what you can do to get the best AZ’s possible. (Adjust it for your wake and sleep times.)

 

 

Skip the snooze button.

 

It’s tempting to turn over and squeeze in an extra 10 to 15 minutes of shut-eye when your
the alarm goes off but doing that can make you more tired.

“You spend so much energy going back to sleep and waking up again that you. don’t get any additional deep sleep,” says Kathryn Lee, RN, Ph.D. professor and associate dean for research at the University of California San Francisco School of Nursing.

And you’re more likely to wake up groggy. “So, you’re using more energy but not sleeping more to make up for it.”

 

 

Exercise.

 

Not only does it give you a shot of energy that’ll help you power through the day but be exercising in the morning may also decrease levels of stress hormones, making it easier for your body to wind down and fall asleep faster, says Scott Collier, Ph.D. director of the Vascular Biology and Autonomic Studies Laboratory at Appalachian State-University.

In a recent study led by Dr. Collier, people who got 30 minutes of moderate exercise at 7 A.M. (compared with 1 P.M. and 7 P.M.) significantly improved the quality of their sleep that night, spending 75% more time in a deep sleep.

 

 

 

 

Take a breathing break.

“If you don’t take time to stop during the day, falling asleep is harder. Why?

When you finally try, you lie awake thinking about all the things you haven’t had a moment to ponder,” says Diane Renz, LPC, a psychotherapist in Boulder, Colorado.

It’s kind of like slamming on the brakes of a fast-moving car and all the junk in the back flying forward. So once or twice a day, close your eyes and take three slow, deep breaths.

 

 

Cut out caffeine.

 

“Caffeine is a stimulant that lasts in your system for 4 to 7 hours,” says Lawrence Epstein, MD, a chief medical officer of the Sleep Health Centers, an instructor at Harvard Medical School and past president of the American Academy of Sleep Medicine.

Make sure that by the time you’re going to bed, the stimulating effects have worn off.

Coffee isn’t the only culprit: Tea, chocolate, and soft drinks also contain levels that can affect your sleep. (Check out exactly how much in “Caffeine Count,” below.)

 

 

Go outside.

 

Getting out in natural-afternoon light (30 P.M. minutes is ideal-even if it’s cloudy) helps reset your circadian rhythm so that you’ll wind down easier when bedtime rolls around, says Donna Arand, Ph.D. clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio. (It’s also energizing.)

If you can’t exercise in the A.M., use this time to squeeze in a brisk walk.

 

 

Caffeine count.

You know that coffees got a lot
(95 mg in 1 cup), but the amount
in other items may surprise you.

  • Coffee ice cream  >>>>  1 cup   48mg
  • Diet Coke    >>>>  1 can    47mg
  • Tea         >>>>  1 cup    40mg
  • Dark chocolate bar  >>>>  450z   25mg

 

 

Eat Dinner.

 

Your body needs at least 2 hours (3 for a heavy meal) to fully digest food.

Eat too close to bedtime, and it’ll be hard for your body to wind down since you’ll still be working on digesting.

Try to eat dinner on the earlier side, and the same goes for drinking alcohol. “Alcohol makes you sleepy at first but causes you to wake up as it wears off,” says Nancy Collop, MD, director of the Emory Sleep Center and President of the American Academy of Sleep Medicine.

 

 

An hour before bedtime, have a protein-carb combo snack.

 

Your brain needs the protein to produce melatonin and serotonin, chemicals important for sleep; and the carbs help your body absorb the protein, says Dr. Lee.

A few good healthy snack options. Peanut butter and whole-wheat bread or peanut butter and crackers, or 1 Tbsp hummus in a mini whole-wheat pita.

 

 

Thirty minutes before bedtime, start your wind-down routine.

 

“A lot of sleep disturbance happens because we don’t give our bodies a chance to transition from a fast-paced day,” says Dr. Renz.

This can be as simple as taking off your makeup and washing your face under dim lights or doing something relaxing like reading or meditating.

“This signals to your brain that the day’s over and it’s time for sleep,” says Dr. Epstein. Shut down, your computer, too, since surfing the Internet and sending emails stimulates your nervous system, making it harder to unwind.

 

 

Get into bed, breathe, and stretch.

 

Taking a few deep breaths and doing a light 30-second stretch (try sitting up and reaching toward your toes) will help you relax once you’re under the sheets, says Dr. Collop.

It’s OK if it takes a little while to fall asleep (up to 20 minutes is normal). “If you’re out like a light the second you hit the pillow, it means that you’re sleep-deprived,” says Dr. Renz.

 

 

It’s all in your sleep position.

 

Trying to change your sleep position is not a lost cause.

“You can train yourself to switch positions with two weeks of practice,” says Dr. Arand.

And since your form could be interfering with your sleep and your health, experts say it’s worth a try. Here, the pros and cons of each and how to change.

 

 

Image result for sleeping position behavior

 

 

 

 

SIDE.

Sleeping on your left side is good for increasing blood and oxygen flow, says  Dr. Arand.
Being on your side (with a pillow between your legs) can also help with muscle and joint discomfort.
Mid- to lower-back pain is often associated with this position since you’re

sleeping with a curved spine, says Alberto Ramos, MD, assistant professor of clinical neurology in the sleep medicine division at the University of Miami. SWITCH IT Put a pillow between your knees to help align your spine. To change positions, put on a belt and insert rolled towels on each side, which will help block side stance.

 

BACK

Sleeping on your back can help ease heartburn or acid reflux, especially if you prop up your head slightly, says Dr. Ramos. Back sleeping can exacerbate asthma or be snoring because your,

  • airways are more closed off. It can also increase the severity of sleep apnea (a disorder in which you have shallow or abnormal breathing at night).

SWITCH IT: Fill a small backpack with towels and strap it on at night. “This helps prevent you from rolling onto your back,” says Dr. Epstein. Special triangle-shaped or wedge pillows can also help.

 

STOMACH

It can ease snoring and other respiratory conditions.

  • Stomach sleeping is often the reason for neck or upper back pain because your neck stays in a slight arch all night, says Dr. Ramos.

SWITCH IT: Dig out your old fanny pack from the closet and fill it up with socks or small towels, suggests Dr. Arand. Put it around your waist with the pack in front before you crawl into bed. This creates an obstacle that will make it uncomfortable to lie on your stomach. Or try hugging a pillow to start your slumber.

 

 

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Aerobic breathing exercises are designed to increase oxygen intake.

 

 

Aerobic Breathing.

by Kathy C. Reid

 

Aerobics is one of the ways to lose weight and reduce the risks of sickness and complications. As a result of obesity and being overweight.

More and more people are now into controlling their weights; because of the hazards that obesity brings to their overall health and well-being.

One of the most common forms of controlling weight these days is the aerobic exercise. It will also improve overall health.

Aerobics could help in pumping more oxygen into the blood vessels. Which can increase metabolism and burn more fat and calories? Aerobics literally means oxygen.

Aerobic exercises are designed to increase oxygen intake. This practice would burn fat and improve health and fitness.

According to studies, about 300.000 adult deaths in the United States can be attributed to the lack of physical activity and unhealthy eating habits.

About two-thirds of adults in the U.S. are overweight, while about one-third of the adult population is obese. Adults are not the only ones suffering from weight problems.

Children and teens with obesity have increased for the last years because of changes in lifestyle.

 

 

Would it be possible then to lose weight just by breathing alone?

 

Breathing is a crucial aspect of different kinds of exercises. In fact, in yoga, breathing properly is important.

Breathing exercises could even remove stress and relax the body and mind. Breathing for weight loss is practiced by several aerobic breathing programs.

Each program would have their own technique and their own advice.

However, it is important to understand that there is no weight loss program or pill that could produce dramatic results overnight.

Obesity and being overweight cannot be resolved by aerobic breathing alone. Of course, proper diet and exercise are still crucial to battle the pounds away.

Although, Aerobic breathing can supplement these weight loss programs to acquire better results.

Most of us would only use about 20% of our lung capacity, while 70% of toxic elimination in our body happens when we breathe.

Aerobic breathing helps our body maximize its potential. By breathing properly for about 20 minutes a day, you can bring drastic results in your health.

 

 

Guiding Principle.

 

The guiding principle is that breathing can cleanse your body. It could help in flushing out waste, toxins, and other pollutants from your body.

Diaphragmatic deep breathing techniques could help in reducing cellulite, improve skin tone, blood circulation, digestion, and even sleep.

With aerobic breathing, all you must do is sit up straight, exhale from the lungs and inhale through the nose.

Breathing should be able to stretch the lungs to its capacity. When exhaling, make sure to force out all the air in the lungs.

Hold breathing for a while and then pull your stomach in. You can do these breathing exercises about 10 to 20 times. Some would prefer doing them before proceeding with any exercise training.

 

 

However, everyone wants to lose weight.

 

But it does not mean that you should start starving yourself and become a slave to exercise machines.

In the end, losing weight would still mean eating fruits, vegetables, and healthy food, exercising regularly, and staying or maintaining a positive outlook of life.

Aerobic exercises such as walking, jogging, swimming, and skiing can be considered the easiest ways to do regular exercises every single day.

However, people who are controlling weight should also seek professional help in doing this exercise. Since it may lead to prolonged hunger, depression, reduced sex drive, fatigue, irritability, fainting, sinus problems, muscle loss, rashes, bloodshot eyes, gallbladder diseases, and loose folds of skin.

Aside from that, special medical cases also prohibit people from engaging in aerobic exercise especially when it is related to certain medical conditions.

 

 

Image result for aerobic training

 

 

 

Doing Aerobic Training Properly to Improve Health.

by John Sami.

A lot of people nowadays are using various medications and going on crash diets to lose some unwanted pounds and improve their health.

Because of this phenomenon, the benefits of aerobic exercises have been overlooked. Two of the more famous forms of aerobic exercise are running and jogging.

Doing these activities lead to improved physical appearance, healthier heart, and elevated moods.

The primary benefit of this kind of exercise is a healthy heart. The human body responds to the increased need for oxygen that comes with running or jogging.

As aerobic exercise takes place, the circulatory system responds by pushing itself harder which prompts the heart to beat faster.

Just like other muscles in the body that receives a healthy dose of workout, the heart becomes stronger with regular aerobic training.

A stronger heart pumps blood more efficiently and improves blood flow to many parts of the body.

Because of a healthy heart, climbing stairs can be a breeze, and walking or running long distances may less difficult.

One’s body, therefore, becomes more efficient in handling everyday tasks that can be encountered.

 

 

Like other physical activities,

 

Regular aerobic training can give a healthier looking body to individuals who engage in them. For people who work out regularly, the muscles become more toned and leaner because fat is burned off.

In addition to these physical improvements, greater muscle density contributes to bone strength and reduce the risk of breaking bones as one gets older.

Medical studies also add that moderate or intense physical activities may prompt the body to produce substances called endorphins.

These substances are trigger by the brain that may elevate one’s mood and eliminate feelings of stress and anxiety. This effect is called by many health experts as the “runner’s high.”

However, individuals who want to engage in aerobic training should consult health professionals or train with a professional instructor.

Because improper or too much training may do more harm than good. Extreme exercise may increase the production of stress hormones like cortisol, epinephrine, and norepinephrine.

 

 

Hormones.

 

These hormones aid the body in switching to a more efficient fat-burning metabolism. To preserve glycogen in the muscles and aid blood vessels in the delivery of oxygen to the muscles.

However, stress overload can occur if an individual does not dial down the intensity even for short periods.

This may cause an increase in white blood cells that eliminate bacteria, viruses, and even cancer cells.

When intense exercise is finished, the number of immune cells may decrease. It is theorized that any viruses or bacteria present in this stage may multiply and cause infection which may weaken the immune system.

 

 

Aerobic Training.

 

Aerobic training and other physical activities should be done properly to avoid ill-effects that improper or over-training may bring.

Individuals who want to engage in such activities can begin aerobic training; by walking or jogging five minutes in the morning and another five minutes the evening.

The next they can add a few minutes to each aerobic session. Soon, they could be walking briskly or jogging for 30 minutes a day and reap the benefits of regular aerobic exercise.

 

 

Conclusion.

 

Whenever we are including ourselves in aerobics and weight loss programs; setting realistic goals for us to accomplish would make it easier for us and at the same time. Take weight loss according to our own phase.

Finally, Aerobic Breathing may not be the magic beans we’re looking for to look good, but it can help us change into a new person.

 

 

 

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