This article speaks about the importance of sleep in maintaining a better health. It lists things to incorporate in one's life to come over the sleeplessness problems.
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Importance of sleep in maintaining a better health.
Sleep is a basic human need. It is not optional. Its as necessary as food and water for survival. Of course, everyone has experienced an occasional night when they have trouble falling asleep. It may be annoying, but it isnt really harmful. But usually, these episodes are brief and your sleep pattern returns to normal very quickly. However, if you experience sleep deprivation for longer periods, this is called insomnia, and if it is allowed to go unchecked, it may become a pattern that is hard to break.
How much sleep does a person really need? Babies sleep about 16 hours a day. Teenagers need about 9 hours on average. For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although there are some people that can function perfectly on as few as 5 hours. However, there are people who require up to 10 hours of sleep each day. The answer is...there is no fixed answer.
So how do you know if you have a sleeping problem? If you answer yes to more than two of these questions, you may have a sleeping disorder.
Do you have difficulty falling asleep?
Do you wake up and then cant get back to sleep?
Do you feel sleepy during the day?
Do you wake up feeling tired?
Do you experience an energy-drop in the afternoon?
Do you ever feel youre going to fall asleep while driving?
The leading causes for sleeplessness are concerns about work, school, health or family. They can keep your mind too active, making you unable to relax. Prescription drugs and many over-the-counter medications can interfere with sleep. Even eating too much at bedtime can cause an uncomfortable feeling that will keep you awake. Sleeplessness is a common complaint of women as they enter into menopause. There are physical and psychological factors that can interfere with normal sleep patterns. Sleeplessness may be a side-effect of adjusting to new work-shift hours. Also, falling asleep becomes more difficult as we age; and women are twice as likely to have insomnia then men. Jet lag is another factor that may disturb a persons biorhythms and cause sleeplessness. And believe it or not, by trying too hard to fall asleep, youre actually keeping yourself awake.
Nearly ten years ago, in May 1997, CNN reported that sleep problems were becoming an epidemicthe #1 health-related problem in the U.S. Many health researchers have linked sleeplessness with such health consequences as fatigue, depression, obesity, diabetes, heart disease, high blood pressure, a weakened immune system, and a shortened life-span.
A survey done by the National Sleep Foundation discovered that:
Almost 74% of all Americans do not get enough sleep each night.
51% of adults say they have problems sleeping at least a few nights each week.
Almost 1/3 have trouble sleeping every night.
Those with sleep problems are twice as likely to feel stressed and tired.
Sleep deprivation costs $150 billion each year in higher stress and reduced worker productivity (National Commission on Sleep Disorders, 2003).
The Mayo Clinic states that almost all adults don't get enough sleep and most struggle to get up in the morning.
Things you can do to improve sleep quality.
1.Try to incorporate nutrition into your diet that promotes healthy sleep cycles. A good healthy diet eaten at regular times can contribute to the quality of your sleep.
2.Avoid exercise within three hours of going to bed, as this will boost alertness and have a negative effect on sleep. The National Sleep Foundation reports that exercise in the afternoon, approximately 4-6 hours before bed time, can help reduce the time it takes for you to fall asleep and give you a deeper sleep.
3.Avoid napping during the daytime.
4.Depending on your sensitivity, reduce stimulants (tea, coffee, chocolate, cigarettes) at least three hours before you sleep. Stimulants contain caffeine which prevents quality deep sleep. Caffeine increases the activity of the central nervous system.
5.Reduce sedatives (alcohol and some medications) which can impair one's ability to have quality deep sleep. You should seek advice from your doctor before stopping 'prescribed' medications.
6.Reduce factors which might arouse you from sleep: external noise, use ear plugs if necessary; an uncomfortable bed or extreme temperatures.
7.Hide your bedroom clock. Get plenty of morning sunlight. This will help regulate your sleep-wake cycle.
8.Eat a light snack (mainly carbohydrates with little protein) before bedtime. This will help your body produce serotonin, the calming hormone.
9.Avoid dwelling on the day's events. Get into a sleep routine such as reading before bed or if you prefer, watching TV or listening to soothing music. Do whatever you find most relaxing.
10.Get out of bed at a regular fixed time each day.
11.Switch to hypo allergy sheets and pillows
Sleep Supplements:
Sleep is essential to keep you physically and mentally healthy. Sleep support supplements containing an all-natural blend of nutrients are non-addictive and may nutritionally assist your body in resetting its biological clock so you can reestablish a healthy and appropriate sleep rhythm. Some of these nutrients are:
Melatonin is a hormone produced by the pineal gland (in the brain) that controls the bodys circadian rhythm. Circadian rhythm is the bodys internal clock that tells us when to sleep and when to wake up.
Valeriana Officinalis, Matricaria chamomilla, and papaver rhoeas are all herbs which have traditionally been used for sleep disorders and anxiety.
5HTP, a compound produced by the body from tryptophan, regulates serotonin and melatonin.
Vitamin B6 is important for the brain and nerves to function normally. A deficiency is believed to cause irritability, nervousness, insomnia and general weakness.
Taurine is an amino acid, and potent antioxidant. Reports have shown that sufficient taurine levels may contribute to a feeling of calmness, essential to restful sleep.
And once you get the uninterrupted sleep your body craves, youll wake up feeling alert, sharp, energized and ready to start the day. It is always a good practice to study the ingredients of any supplement before taking them. Check with your doctor whether a sleep support supplement is advisable for you.
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Source : http://www.fitness.com/articles/392/sleep_support_supplement.php
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I Nedd Help With My Preventing Injury Work Can Someone Help Me !!!!!!!!!!!!!?
1. A well-stocked first-aid kit should include which of thefollowing items?
A. A bottle of adult multivitamins
B. Sterile gauze in assorted sizes
C. A small knife to remove splinters
D. Injectable steroids
2. What kind of injury is an avulsion?
A. A scrape C. A tear
B. A bruise D. A fracture
3. When an emergency occurs, its important to
A. stay calm and keep all involved calm.
B. begin CPR immediately.
C. move injured individuals to a different location.
D. attempt first aid.
4. What should you look for when purchasing a pair of fitness shoes?
A. Insulated, nonporous material C. Stable, nonflexible front
B. Tight, snug fit D. Properly fitting arch support
5. What would tweezers be used for in a first-aid kit?
A. To remove objects from the eye
B. To set a stress fracture
C. To pull back skin from a wound
D. To remove a splinter from the hand
6. What can you do to prevent running injuries?
A. Limit your water intake throughout the day.
B. Reduce the amount of walking you do during running sessions.
C. Wear properly fitting running shoes.
D. Run on hard surfaces, such as concrete and asphalt.
7. A well-stocked first-aid kit should include what type of product for cleaning wounds?
A. Antibiotic ointment C. Benzoin
B. Aloe vera D. Witch hazel
8. Why is it important to get a medical checkup prior to beginning a fitness program?
A. To determine which vitamin supplements would best complement a specific
fitness regimen
B. To check for preexisting conditions that would make some exercises dangerous
C. To determine what types of exercise equipment work best for your body
D. To decide upon the type training needed for different areas of the body
9. What is a strain?
A. A twist or tear in a muscle
B. A stretch or tear of a ligament
C. An open wound with minimum bleeding
D. A punctur10. What are some of the psychological stages of healing following an injury?
A. Anger, denial, bargaining
B. Shock, realization, acknowledgment
C. Depression, regression, acceptance
D. Fear, self-loathing, apathy
11. Which of the following signs may indicate heat exhaustion?
A. Hunger, fatigue, and back pain
B. Muscle cramps, fatigue, and lightheadedness
C. Lethargy, thirst, nausea, dry skin
D. Overexcitability, inability to sleep
12. Which one of the following conditions requires immediate medical attention?
A. Muscle soreness after running a 10K
B. Skin abrasions after sliding into home base
C. Bleeding from the head after a fall
D. Black-and-blue marks on the shin
13. What can you do to prevent in-line skating injuries?
A. Skate in the streets, not on the sidewalks.
B. Keep your head up while youre skating.
C. Try to fall backward, not foreward.
D. Wear a limited amount of padding.
14. How could you determine the amount of fluid lost during a workout in hot weather?
A. Weigh yourself in the middle of the workout session.
B. Weigh yourself in the morning and evening on the day you work out.
C. Weigh yourself several times throughout the workout session.
D. Weigh yourself right before and right after the workout session.
15. If you engage in seasonal sports, such as skiing, what should you do in the off-season?
A. Relax and recuperate
B. Reduce strenuous activities
C. Engage in a strength-training program
D. Engage in activities that will preserve fitness
16. When a body part is injured, it should be
A. exercised. C. rested.
B. stressed. D. stretched.e wound with no bleeding
17. The acronym RICE stands for
A. reduction, injury, communication, explain.
B. rest, ice, compression, elevation.
C. relaxation, immobilization, care, exercise.
D. restriction, instruction, CPR, equipment.
18. When running in cold weather, which one of the following materials is not recommended
for layering next to the skin?
A. Wool C. Nylon
B. Polyester D. Cotton
19. What is a sprain?
A. A twist or tear in a muscle
B. A stretch or tear of a ligament
C. An open wound with minimum bleeding
D. A puncture wound with no bleeding
20. How can you prevent injury while cycling?
A. Get your bicycle custom-fitted.
B. Pedal slowly.
C. Release some of the air from the tires.
D. Lean over while riding.
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Source(s):
http://lupert.fatburnshop.infoPreventing Injury homework?
1. A well-stocked first-aid kit should include which of thefollowing items?
A. A bottle of adult multivitamins
B. Sterile gauze in assorted sizes
C. A small knife to remove splinters
D. Injectable steroids
2. What kind of injury is an avulsion?
A. A scrape C. A tear
B. A bruise D. A fracture
3. When an emergency occurs, its important to
A. stay calm and keep all involved calm.
B. begin CPR immediately.
C. move injured individuals to a different location.
D. attempt first aid.
4. What should you look for when purchasing a pair of fitness shoes?
A. Insulated, nonporous material C. Stable, nonflexible front
B. Tight, snug fit D. Properly fitting arch support
5. What would tweezers be used for in a first-aid kit?
A. To remove objects from the eye
B. To set a stress fracture
C. To pull back skin from a wound
D. To remove a splinter from the hand
6. What can you do to prevent running injuries?
A. Limit your water intake throughout the day.
B. Reduce the amount of walking you do during running sessions.
C. Wear properly fitting running shoes.
D. Run on hard surfaces, such as concrete and asphalt.
7. A well-stocked first-aid kit should include what type of product for cleaning wounds?
A. Antibiotic ointment C. Benzoin
B. Aloe vera D. Witch hazel
8. Why is it important to get a medical checkup prior to beginning a fitness program?
A. To determine which vitamin supplements would best complement a specific
fitness regimen
B. To check for preexisting conditions that would make some exercises dangerous
C. To determine what types of exercise equipment work best for your body
D. To decide upon the type training needed for different areas of the body
9. What is a strain?
A. A twist or tear in a muscle
B. A stretch or tear of a ligament
C. An open wound with minimum bleeding
D. A puncture wound with no bleeding
10. What are some of the psychological stages of healing following an injury?
A. Anger, denial, bargaining
B. Shock, realization, acknowledgment
C. Depression, regression, acceptance
D. Fear, self-loathing, apathy
11. Which of the following signs may indicate heat exhaustion?
A. Hunger, fatigue, and back pain
B. Muscle cramps, fatigue, and lightheadedness
C. Lethargy, thirst, nausea, dry skin
D. Overexcitability, inability to sleep
12. Which one of the following conditions requires immediate medical attention?
A. Muscle soreness after running a 10K
B. Skin abrasions after sliding into home base
C. Bleeding from the head after a fall
D. Black-and-blue marks on the shin
13. What can you do to prevent in-line skating injuries?
A. Skate in the streets, not on the sidewalks.
B. Keep your head up while youre skating.
C. Try to fall backward, not foreward.
D. Wear a limited amount of padding.
14. How could you determine the amount of fluid lost during a workout in hot weather?
A. Weigh yourself in the middle of the workout session.
B. Weigh yourself in the morning and evening on the day you work out.
C. Weigh yourself several times throughout the workout session.
D. Weigh yourself right before and right after the workout session.
15. If you engage in seasonal sports, such as skiing, what should you do in the off-season?
A. Relax and recuperate
B. Reduce strenuous activities
C. Engage in a strength-training program
D. Engage in activities that will preserve fitness
16. When a body part is injured, it should be
A. exercised. C. rested.
B. stressed. D. stretched.
17. The acronym RICE stands for
A. reduction, injury, communication, explain.
B. rest, ice, compression, elevation.
C. relaxation, immobilization, care, exercise.
D. restriction, instruction, CPR, equipment.
18. When running in cold weather, which one of the following materials is not recommended
for layering next to the skin?
A. Wool C. Nylon
B. Polyester D. Cotton
19. What is a sprain?
A. A twist or tear in a muscle
B. A stretch or tear of a ligament
C. An open wound with minimum bleeding
D. A puncture wound with no bleeding
20. How can you prevent injury while cycling?
A. Get your bicycle custom-fitted.
B. Pedal slowly.
C. Release some of the air from the tires.
D. Lean over while riding.
1. A well-stocked first-aid kit should include which of the
following items?
B. Sterile gauze in assorted sizes
2. What kind of injury is an avulsion?
C. A tear
3. When an emergency occurs, its important to
A. stay calm and keep all involved calm.
4. What should you look for when purchasing a pair of fitness shoes?
D. Properly fitting arch support
5. What would tweezers be used for in a first-aid kit?
D. To remove a splinter from the hand
6. What can you do to prevent running injuries?
C. Wear properly fitting running shoes.
7. A well-stocked first-aid kit should include what type of product for cleaning wounds?
A. Antibiotic ointment
8. Why is it important to get a medical checkup prior to beginning a fitness program?
B. To check for preexisting conditions that would make some exercises dangerous
9. What is a strain?
B. A stretch or tear of a ligament
10. What are some of the psychological stages of healing following an injury?
B. Shock, realization, acknowledgment
11. Which of the following signs may indicate heat exhaustion?
B. Muscle cramps, fatigue, and lightheadedness
12. Which one of the following conditions requires immediate medical attention?
C. Bleeding from the head after a fall
13. What can you do to prevent in-line skating injuries?
D. Wear a limited amount of padding.
14. How could you determine the amount of fluid lost during a workout in hot weather?
D. Weigh yourself right before and right after the workout session.
15. If you engage in seasonal sports, such as skiing, what should you do in the off-season?
D. Engage in activities that will preserve fitness
16. When a body part is injured, it should be
C. rested.
17. The acronym RICE stands for
B. rest, ice, compression, elevation.
18. When running in cold weather, which one of the following materials is not recommended
for layering next to the skin?
C. Nylon
19. What is a sprain?
B. A stretch or tear of a ligament
20. How can you prevent injury while cycling?
B. Pedal slowly.
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