MARIO RIGBY
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Model Health & FitnessGo to Sleep
December 10, by Mario Rigby
In this day and age Statistics Canada's Canadian Community Health Survey says an estimated
3.3 million Canadians over the age of 15 suffer from insomnia. Sleep, as well as proper nutrition,
is vital to maintaining your health and well being, however many of us lack the rest we need to
function properly in this fast paced society.
Health problems including heart disease, stroke, diabetes, obesity and depression can occur from
lack of sleep. If sleeplessness becomes chronic, the consequences become more severe. Chronic
loss of sleep over a period of time will seriously diminish your ability to perform work at home or
on the job. Sluggishness, forgetfulness, lack of concentration, slower reaction times and general
malaise will begin to take over. Without enough sleep, your body cannot repair and replenish itself
to perform the tasks it must do during sleep phases.
There are many different causes of chronic sleep deprivation: jet lag, shift work, chronic
insomnia, a sleep disorder or simply trying to put in extra hours at work. We've all experienced
the exhaustion caused by lack of sleep at some point. The average adult needs eight hours
of sleep per night; this amount varies from person to person however. You will know your ideal
amount of sleep based on how well you feel and perform during the day. When you've slept well,
you will be able to focus and concentrate more effectively at work and with peers. Your mood will
be elevated, so you will be happier and you'll be able to have a more positive view on life.
Let's work on helping you get the proper sleep your body so deserves!
Ideal Sleep Duration
Spend at least 3 days waking up naturally. If you are busy at work you can attempt the 2 days on
the weekend. Take the average amount of sleep from your 3 days of natural rising and that should
be your ideal sleep duration.
Sleep Earlier/Wake Later
If you can't get enough sleep, go to bed earlier. Regardless of whether this means giving up your
favorite show at 8:00 p.m. or procrastinating on your computer.
Lights Out
Turn off all of the lights in your room including all electrical devices. Lights can influence our
internal clock, thus affecting our preferred time to sleep.
Relax/Stretch
Light stretching before you go to sleep will help you relax. Be sure to focus on proper deep
breathing, as this will help ease you into sleep mode.
Herbal Tea
Herbs such as Chamomile, Peppermint and Valerian effectively treat insomnia and anxiety. Try
these an hour before you go to bed.
See a Doctor
Other medical conditions may affect your sleeping patterns. See a doctor to get an evaluation and
possible treatments to help with chronic sleep disorders.
Keep eating your greens! For more Health & Fitness tips check out my website: www.mariofitness.com.
Mario Rigby: Personal Trainer | Contact: (647) 866-1284 | mario@modelresource.ca.
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