Sunday, May 29, 2011

Getting a Good Night's Sleep

It's time to wake up for work, school.... How you wish you can sleep longer, even 5 minutes seem precious. Why is it always so hard to get up from your bed instantly? When is the last time you wake up naturally to start off a good day? When will we stop feeling tired?

Some tips to get a good night's sleep so we will stop feeling tired for a brand new day:
  • Sleep and wake up at the same time everyday. This allows your body's "natural alarm clock" to adjust between wakefulness and sleepiness, and enables a restful sleep.
  • Have a calming bedtime routine. Take a warm bath, read a magazine or drink a glass of warm milk to help you relax.
  • Wear an eye mask for uninterrupted sleep if you do not have curtains or blinds.
  • Do stretching exercises like reaching your arms up toward the ceiling while taking deep and slow breaths. It helps ease tensed muscles so you can fall asleep quickly.
  • Make sure your bedroom temperature is not too cold or warm. The optimal temperature for sleep is 21 degrees Celsius. Run the air-conditioner and fan, set the timer to turn off the air-conditioner after one to two hours.

Wednesday, May 20, 2009

How To Boost Your Body's Defences

Just recovered from fever and flu, don't worry it's definitely not H1N1 flu. How often do you get outcast from the clinic when you're displaying common flu symptoms? I was told to sit outside the clinic when I informed the clinic assistant that I was having fever. The great things were the short waiting time as I was attended first by another doctor and the medicine were served to me instead of self-collection. However, I had to say that the clinic had took great precaution measures to separate the patients.

I came across a news article this morning emphasizing that balanced diet, sufficient sleep and regular exercise keep our immune system strong. These are some of the steps that I had mentioned in my previous post. How often have we forgotten to practise them even though they are common stuff that we know? I will highlight some points from the article.....

Keeping your body's natural defences in tip-top shape can go some way to shield you from viruses like Influenza A (H1N1). Experts have said that a vaccine for this flu strain could take around six months to develop.

In the meantime, a robust immune system is needed to battle infection. A good immune system fight all types of infection, including all sorts of flu strains. It goes well beyond the common image of white blood cells clamping down on foreign cells; it is a complex, multi-layered defence mechanism.

The skin keeps germs out of our bodies. Hair in the nose and the respiratory tract dispels dust and foreign particles. Mucus lining the digestive tract and other areas like the vagina prevents bacteria and viruses from settling in and entering the bloodstream.

If the first barrier is breached, a second group of protectors goes into action. A variety of white blood cells search for and destroy the foreign invaders by swallowing and breaking them down. This immediate response is called the innate immune system function.

If pathogens manage to escape annihilation and start to reproduce in our bodies, the adaptive system kicks in. Unlike the innate system, the adaptive system can recognize and remember foreign cells, thus enabling the body to develop resistance to diseases. Antibiotics are also produced, so that a second infection will be prevented when the same bacteria or virus comes along.

However, this adaptive immune system is not 100 percent foolproof. Even if we have been vaccinated or have had a particular type of infection before, we may get infected by the same bacteria or virus again. Hence, we need to keep ourselves in the pink of health in order to give our immune system more bite.

We should do the utmost to keep ourselves healthy, which ensures a strong immune system. Someone with a weak immune system may not be able to mount some of the responses needed to fight infections. Let's look at what we can apply in our daily lifestyle:
  • A balanced diet. It includes a wide variety of foods will ensure an adequate intake of nutrients that may enhance the immune system. It pays to have adequate amounts of fruits and vegetables. A recent study in the American Dietetic Society found that people who eat salads have higher levels of vitamins C, E, B6 and folic acid in their bloodstream - all contributing to a healthy immune system.

    Fruits and vegetables also contain antioxidants, which get rid of unstable molecules called free radicals that can damage cells that drive the immune system.

    One should eat:
    - Different colored fruits and vegetables to get a variety of antioxidants.
    - Fermented milk products contain beneficial bacteria that may help to promote a healthy immune system. E.g., yogurt contains live cultures.
    - Water aids efficient removal of toxins from the body.
  • Regular exercise. Exercising regularly can strengthen immunity. It helps to boost the production and circulation of immune cells, which are the frontline soldiers against bacteria and viruses.

    However, going overboard will drag your immune system down. Excessive exercise stresses the body and taxes the immune system. Cortisol - a stress hormone that is released following prolonged, high-intensity exercises suppresses the immune system. Plus, the immune system will be made to channel its resources to repairing tissue damaged from excessive exercise at the expense of its defence function.

    The key here is to do regular, not sporadic, exercise. This is because the benefits which the immune system gains are not permanent. The system is enhanced immediately after exercise, but returns to its baseline within a few hours. Regular exercise, therefore, prolongs the positive changes.

  • Enough sleep. Sleep is essential for the body to recharge and repair tissues. It also reduces production of stress hormones, which otherwise will weaken the immune system.

    Lack of sleep has also been shown to weaken the effects of flu vaccines. A 2002 study on healthy young adults published in the Journal of The American Medical Association, found that sleep-deprived individuals had less than half of the flu antibiotics 10 days after the jab, compared to those who had sufficient rest.
The original article cannot be found online. I will post it when it's up. However, I do hope that you benefit from the contents. I guess these are the little steps that we can do to boost our bodies' defences. Do take care of ourselves.

Saturday, March 21, 2009

Lose Weight While You Sleep

Sleep Deprivation and Weight Gain

Research suggests that there is a link between sleep deprivation and weight gain, and that sleep can affect levels of the appetite-regulating hormones, leptin (a hormone that signals to the brain that the body has had enough to eat) and ghrelin (a hormone that stimulates appetite).

In a study of 1,024 volunteers from the Wisconsin Sleep Cohort Study, people who slept less were found to weigh more and had lower levels of leptin and higher levels of ghrelin. The combination of low leptin and high ghrelin is likely to increase appetite. Short sleep might stimulate appetite, which increases weight.

Sleep deprivation could prompt you to snack more. When you are feeling tired, your body will crave carbohydrates to replenish its energy reserves.

In another study of 12 healthy men in their 20s by the University of Chicago (published in the 7 Dec. 2004 issue of the Annals of Internal Medicine), the researchers found that those who slept only four hours a night for two nights had an 18 percent decrease in leptin and a 28 percent increase in ghrelin. They also reported a 24 percent increase in appetite and a preference for calorie-dense, high-carbohydrate foods such as cookies, chips, bread and pasta.

Ensuring enough sleep is vital for a person to stay alert, keep up with the daily grind and prevent sleep deprivation from contributing to weight gain. Do take note that it is the quality of sleep that matter and not the quantity. Each person has his or her own minimum amount of needed sleep. Some people need eight hours of sleep a night, whereas some need as many as 10 and others may do well with five hours. Hence, it is important to find out how much quality sleep you need.

Most of us are aware of the importance of getting enough sleep but it is hard to achieve due to our hectic lifestyles. On days when you are sleepy but cannot squeeze in a nap, pay more attention to the amount and type of food you eat and how you handle tiredness. Low-calorie snacks such as fruit, microwave popcorn or low-fat yoghurt are recommended. Small adjustments in food selection will not only have an impact on your level of tiredness, it will also prevent weight gain.

Sunday, March 8, 2009

Tips for Better Sleep

Do you have a hard time falling asleep at night even though you had planned to turn in early? When you wake up in the morning, you do not feel rested?

Many people have difficulties getting up in the mornings. I hear people around me sharing that they have a lack of continuous good sleep or waking up throughout the night. The likely causes are incorrect sleeping habits and lack of quality sleep.

5 Tips for Better Sleep

  1. Have some warm milk. Drink a glass of warm milk 20 minutes before bedtime. Milk calcium may work on jagged nerves to help you relax and prepare for a night's rest.

  2. Establish a bedtime routine. Standardize the relaxing activities that you engage before bedtime, such as reading a magazine or brushing your teeth. Pick a regular time to turn in every night. By following a regular routine, your brain will link these activities with sleep and it will start to prepare for sleep. You will feel relaxed and find it easier to fall asleep.

    * This advice may not be feasible for shift workers. You may refer to the solutions stated in the Shift Work Report (one of the bonuses from the End Tiredness Program).

  3. A good mattress. A quality mattress should maintain your natural body alignment and provide you with undisturbed sleep. Choose one that suits your sleeping postures.

  4. Bed sheets. The higher the thread count, the more silky soft the sheets. Go for cotton sheets with at least a 200-plus thread count. For me, the best sheets have to come with a great comforter.

  5. Comfortable pillow. Choose a pillow that will provide exceptional support for your neck. The best ones are made from natural materials like the goose down pillow which is the ultimate in luxury and soothing support.
The above recommendations help me to have a better night sleep. I feel rested in the morning and ready to start a new day. You can create a Sleep Program tailored to your needs and characteristics just as I did from the End Tiredness Program.

Make the necessary changes to your current routine, the quality of your sleep will greatly increase. A more relaxed sleep will provide you with a renewed sense of energy and enable you to get more out of your day.

Monday, February 23, 2009

I am always tired - what could be wrong?

Have you often feel that you should take action and follow through your goals but are held back by feelings of tiredness?

I found out three other mistakes that I committed besides drinking high levels of caffeine:
  • Sleeplessness. After a day of leaving my work undone, I find myself tossing and turning at night, worrying about the deadlines of my projects. This has created a cycle that made me constantly feeling tired.

  • Skipping meals. I often skipped breakfast as I do not feel hungry especially in early morning before going to work. This has affected my functioning capacity and concentration, leading me to feel more lethargic and tired easily.

  • Lack of physical activity. I have been putting off swimming due to tiredness and laziness. I realised that when I was swimming regularly in the past, I felt energized and was able to sleep better. Daily exercise will also give your body the oxygen it needs to help you relax.
The condition of our body has a direct impact on how we feel. Hence, it is important to maintain your body in a peak condition through proper sleep, diet and sleep.

Find out the likely cause of your tiredness so that you can apply effective steps in treating the condition and eliminate tiredness from your life!

Start picturing the exciting things that you will be doing each day and how good you would feel getting it done. You will definitely jump out of bed instantly, all energized to start the day!

Wednesday, February 11, 2009

What causes tiredness?

Tiredness can simply be a result of our lifestyle. The way we live our lives: the way we eat, sleep, work, exercise and spend our free time.

Common causes of tiredness:

  • Lack of sleep
  • Disturbed sleep
  • Difficulty sleeping
  • Shift work
  • Increased workload
  • Long working hours
  • Stress
  • Nutritional problem
Feeling tired may be normal after a long tiring day whether you are a homemaker, student or working executive. However, there are people who always feel restless and tired or continue feeling tired on weekends or holidays. It will become a problem that interferes with our daily lives. Don't you want to spend a fun weekend or holiday with your loved ones or friends rather than sleeping it away? We can take steps to correct the problem before it becomes a burden or a cycle of frequent tiredness.

How to overcome tiredness:

  • Allot time for regular exercise. It will improve your physical fitness and health in general. You can get started on a sport on weekend and get your family or partner to join you so that you will feel motivated.
  • Cut down on caffeine. This is what I am doing currently and realizes that it works. I often get headache after consuming coffee. I ended up feeling tired and was unable to concentrate on my tasks which resulted in work undone. I guess everyone dislikes being unproductive and incomplete work.
  • Make your sleep more effective. A satisfactory sleep fuels your body as well as your mind.
  • Identify your stressor. Knowing how to prioritize your tasks allows you to better manage your time and to minimize unnecessary load. Do things that really matter and allows you to conserve your energy.
  • Enjoy a hobby that is relaxing.
If you think that your lifestyle habits could be responsible for your tiredness, than the End Tiredness Program is sure to help you. Determining the cause of your tiredness and taking steps to correct it will have you feeling energetic and healthy.

Why the End Tiredness Program?

  • It goes directly to the root of the problem.
  • It helps you identify the true causes of tiredness.
  • It shows you what you've been doing could be wrong.
  • It tells you how to overcome tiredness.
  • It works quickly, so you will soon start feeling better and have more energy throughout the day.
You will also learn various easy-to-follow techniques that will help you wake up easily, boost your energy levels, and have you feeling alert and energetic throughout the day. So start adopting a healthy lifestyle, it is a big part of dealing with the strain of modern living

Saturday, February 7, 2009

How to Stop Being Tired

Why Am I Always Tired

I met up with my ex-colleagues last Saturday. Clara was sharing with us her lifestyle that left some of us amazed with her brimming energy. She is holding two jobs from early morning till late night and she has her recreational programmes lined up on weekends. Although she is older than us (who are in our 20s), she looked so energized. Unlike her, we were complaining about our tiredness during the coffee session and the clock was only around 9pm!

I had tried sleeping for more than 8 hours a day and drinking my favourite coffee a few times per day. Absolutely wonder why I feel tired all the time:
  • Unable to get up easily for work.
  • Fell asleep on the journey to work.
  • Unable to stay focused or attentive the whole day.
  • Constant tiredness after work. Did not have energy for any programme after work.
  • Unable to commit to my interests and hobbies.
  • Fell asleep while I was watching movies.
  • Looked haggard in pictures.

Overcome Tiredness

My boyfriend faced the same problems as me. We are both sick of always feeling tired. Hence, I decided to look for solutions to overcome tiredness so that we can have more time to do the things we love and spend quality time with our loved ones. I chanced upon the End Tiredness Program and found out that there is a way(s) to overcome of tiredness and it does not involve any medication.

The End Tiredness Program is a step-by-step guide to eliminating tiredness from your life. It will show you...
  • how you can make your sleep more effective
  • what you should and should'nt eat if you want to feel energetic and alert during the day
  • which hormone determines whether you feel alert or tired and how you can control the level of that hormone in your body
  • proven methods that will help you to wake up easily every morning
  • simple things you can do to increase your energy level
  • and plenty more...
I recommend the End Tiredness Program as:
  • It is written by a health researcher and consultant, Tina Hagen.
  • A study was conducted and positive results were achieved.
  • It does not involve stimulants or drugs.
  • It is informative and covers everything you need to know about tiredness to improve your general health and physical well-being.
  • It is easy to read and understand.
  • It has a money back guarantee.
  • It really works!. I woke up feeling refreshed these few days and was better able to concentrate on my daily tasks too.
I had introduced this program to my boyfriend. I hope it will help him and those of you who suffer from tiredness. Learn proven techniques that will help you overcome tiredness and live a full and energetic life. Guaranteed results!