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  • Trouble Sleeping? Try These 10-Minute Techniques to Fall Asleep Faster

    Not getting enough sleep? You're not alone

    Sleep deprivation has been called a public health epidemic by the U.S. Centers for Disease Control, and though you may think you’re perfectly fine, there’s a very good chance that you’re a part of the problem. Though you may envision people who are suffering from sleep deprivation as haggard-looking people who are staying up until 2:00 a.m. every day, the truth is that if you’re regularly getting less than seven hours of sleep per night then you may be sleep deprived too. And no, you may not realize that your body is suffering because the brain has an amazing propensity for fooling us into thinking that we’re functioning at a normal level, even when we aren’t.
    tired man in bed who cannot fall asleep
    For many of us, getting seven to nine hours of sleep per night is a matter of making better choices about how we spend our time. It may involve choosing to put down the tablet or turn off the
    television a little bit earlier, or it may mean leaving our social engagements half an hour before we really want to. For others the problem isn’t about being in bed on time but what happens once we’re there under the covers. Lots of people have a very hard time falling asleep at night, and unfortunately, time spent in bed is not the Continue reading

  • Having Trouble Sleeping? These Techniques May Help

    Not being able to sleep is its own special kind of Hell. Though if the problem only lasts for a day or two, we can usually muddle through it until exhaustion finally takes over and we get back into our normal routine. But when insomnia becomes a regular issue, people quickly become focused on taking care of the problem, and that generally means a visit to the doctor looking for a quick fix in the form of prescription sleeping pills.

    The problem with these pills is that taking them can come with a boatload of side effects, and it isn’t even clear that they work that well. Some studies show that though they may help cut down on the amount of time that it takes for a patient to fall asleep, they actually only add about fifteen minutes worth of sleep per night – hardly worth the problems of becoming dependent upon them or being bleary-eyed and dopey the next morning. Continue reading

  • You Might Be Sleep Deprived If ….

    Research has shown that sleep deprivation is something that we generally cannot recognize in ourselves. Our conscious brains think that we are managing just fine when we are actually cognitively and physically impaired, and that means that we are posing a risk to ourselves and those around us when we get behind the wheel or operate heavy machinery, and are putting ourselves out into the world when we are more impaired than if we were legally drunk. Continue reading

  • Sleep and the Average College Student

    It’s been a long time since I graduated college, but I have some very clear memories of how I spent my time there. Of course I remember sitting in class, as well as out on the sunny quad, in the library, and at many a beer-soaked party. I also have lots of images of myself sitting at my desk into the wee hours, working on finishing up essays due the next morning or cramming for tests. Lots of sleep got sacrificed in the name of both having a good time and of getting good grades Continue reading

  • Signs You Need More Sleep

    With sleep deprivation reaching epidemic proportions in the United States, health advocates and sleep specialists are sounding the alarm and letting us all know that we need to be making sleep a much higher priority in our lives. Unfortunately, the feeling of being tired all the time has become so familiar that many of us may not even realize that we are suffering from daytime fatigue. In fact, it has been scientifically proven that one of the biggest risk factors in sleep deprivation comes from the fact that people who are suffering from it are unaware of it, and may feel perfectly fine getting behind the wheel of a vehicle or making big decisions with too little rest.

    There are a number of warning signs that you body sends to let you know that you’re in need of more rest. Some of them are obvious, like falling asleep during the day or having a hard time remembering things. Others may not be so obvious. Here are a few of the more subtle signs that your body may be sending to let you know that you need to be getting to bed earlier.

    Sleep deprivation can have immediate impacts on your appearance, as well as long term health effects. Bottom line, get 7-9 hours of sleep

    1. Dull Skin

    When they talk about getting your beauty sleep, the experts aren’t kidding. Sleep is essential for healthy skin. Getting the rest you need increases the ability of your beauty products to work, while not getting enough sleep actually damages your skin. It increases the levels of stress hormones in the body, and that can lead to wrinkles and acne. It also reduces your skin’s hydration. Poor sleep habits have been directly linked to skin sensitivity, and reduces your body’s ability to protect the skin from the sun’s UV rays and chemical pollutants and irritants.

    2. More Wrinkles

    People worry that sleeping on wrinkled sheets or pillowcases can lead to wrinkles, but they should spend more time worrying about what lack of sleep is doing to their skin. Anti-aging research has shown that lack of sleep speeds up the aging of our skin. It makes our levels of human growth hormone fall, thus leading to sagging skin. Human growth hormone builds the strength and thickness of our skin, making us look more youthful.

    3. Break Outs

    Lack of sleep triggers your adrenal glands, leading to more oil being produced. When you combine this with the dryness that tends to come with lack of sleep, it means that your pores are going to get clogged more easily, and you’re going to see far more breakouts.

    4. Bags Under Your Eyes

    Nothing makes you look more tired than puffy eyes, and they come from retaining water. When your body is stressed by lack of sleep it produces cortisol, and since the skin under your eyelids is so thin, that’s where you’re going to see the resulting water retention.

    5. Weight Gain

    Study after study shows that when you’re sleep deprived, it shifts your metabolism into a lower-functioning mode and makes you more likely to eat more. Lack of sleep also makes you choose the foods that are the worst for you nutritionally.
    The bottom line is that getting enough sleep will make you feel better, look better, and live a more healthy life. Make getting seven to nine hours of sleep every night a top priority.


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