Entries RSSTIME THE SLEEP
Benjamin Franklin stated “Early to bed, early to rise makes a man healthy, wealthy and wise.” But how many of us follow, may be 10-20% of the masses. Before blaming anything or anyone for the failure of your work, question yourself-are you fit and alert to handle these multitasking jobs on risk of your rest time. Before you worry too much about that quality or quantity of your sleep, determine if you really have a problem. If you feel refreshed when you wake up, you have probably had enough sleep.
The moon was bright in the peaceful starlit sky. Quiet had descended over the small community and suddenly a voice disturbs you and it’s your partner snoring. If you don’t snooze, you lose. The alarm buzzes, a hand emerges from a heap of blankets to slap blindly at the sound again and again. Finally you rouse yourself to squint at the dial with a groan. You realize you‘ve slept in or the second time in this week. What’s worse… you are still tired.
Women are grumpier than men after a bad night sleep. They are twice as likely as men to have difficulties falling asleep or maintaining sleep. Older women have less deep sleep and are more likely to wake up at night due to menopausal symptoms. Getting enough sleep has an enormous impact on woman’s life as it improves job performance, concentration, social interaction and general sense of well being.
• Exercise is a healthy habit, but if you can’t sleep, work- out in the mornings.
• Try behavior changes and proper medication to treat sleep problems.
• At night, keep away from bright light and in the morning, open the blinds and go out for a walk to tell your brain, “This is the start of the day.”
• Go to bed and get up at the same time daily.
• And remember, people who eat a healthy diet of whole grains, fruits and vegetables, low fat protein feel better and sleep better.
• Have a cup of herbal tea such as chamomile or valerian root which is a natural sedative.
Sex steroids play a role in the etiology of sleep disorders in women, which have a direct effect on mood and emotional state. Since the prevalence of obesity is higher in black women than in white woman therefore they have more blood oxygen instaurations during sleep. Lack of sleep impairs our ability to metabolize glucose and can lead to early stage type2 diabetes. Insomnia in younger women is due to anxiety; certain personality styles, stressful lifestyle. Postmenopausal women are prone to excessive daytime sleepiness.
• Bright light therapy is effective in preventing early morning awakening.
• Postmenopausal women should eliminate caffeine, sugar and alcohol
• Hormone replacement therapy in several cases is useful.
• Avoid eating heavy meals within four hours before bedtime.
A tip to top it over Adage says “To bed with the chicken, up with the rooster gives bright eyes and clear mind. It’s a real health booster.”
Tags :Health, menstrual problems, Sleep, stress problems Leave a Reply