Are you average?

28 Feb

How many times a night do you think you toss and turn? The average person tosses and turns 50-70 times a night

When do you begin your day?

27 Feb

Our day doesn’t begin when we wake up in the morning, but when we go to bed at night. That is when our bodies repair themselves!

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You know you need more sleep if…

27 Jan

You’re Ravenous

If you find yourself hungry all day (and not because you skipped breakfast or have recently amped up your gym routine) it might be because you’ve been skimping on sleep.

Research presented at the 2010 meeting of the Society for the Study of Ingestive Behavior linked little shuteye with higher levels of the hormone ghrelin, the same one that triggers hunger.

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Poor sleep could negatively impact gratitude in relationships

24 Jan

Sleep deprivation is tied to a whole host of health effects, from increased anxiety, to decreased bone mineral density, to consuming more calories. And apparently, it could also take a toll on your relationship.

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A new study from researchers at the University of California, Berkeley, found that sleep deprivation could have an effect on our expressions of gratitude — in turn straining relationships by making people feel like they are being taken for granted.

“Poor sleep may make us more selfish as we prioritize our own needs over our partner’s,” study researcher Amie Gordon, a psychologist at the university, said in a statement. The findings were presented at a meeting of the Society for Personality and Social Psychologists; because they have yet to be published in a peer-reviewed journal, they should be considered preliminary.

The study was split up into three parts, and included more than 60 study participants whose ages ranged from 18 to 56. For the first part, study participants were asked to list five things they were grateful for as their previous night’s sleep quality was analyzed by the researchers. People who hadn’t gotten a good night’s rest felt less grateful after listing the five things, compared with people who had had a good rest.

In the second part, the study participants were asked to record how well they slept for two weeks, as well as how grateful they felt. Researchers found an association between decreased feelings of gratitude and poor sleep. And in the third part, researchers analyzed the sleep and gratitude of couples to find an association between poor sleep and fewer feelings of appreciation from the other person.

“Poor sleep is not just experienced in isolation,” Gordon said in the statement. “Instead, it influences our interactions with others, such as our ability to be grateful, a vital social emotion.”

And a bad night’s rest may not only harm your relationship with a partner — it could also harm your ability to form new relationships, past research suggests. A Swedish study from last year suggested that sleep deprivation can impact how approachable we seem to other people.

Flu virus & your pillows

22 Jan

imageYou should sanitize pillows for a number of reasons. Whether you do it following an illness or just because the pillow is beginning to smell musty, regular sanitizing helps keep bacteria and mold from growing. Plus high quality pillows can get very expensive, and most people can’t afford to just toss them out and buy new ones. Don’t spend money taking your pillows to the dry cleaners because it is easy enough to sanitize them right at home.

Hand wash the pillows. Don’t put pillows in a washer because it can damage the machine and ruin the pillows. Simply fill your bathtub with hot water and detergent, and agitate with your hands.

Rinse thoroughly. Depending on the thickness of the pillows, rinsing may take some time.

Gently squeeze the water out. Squeezing gets the excess water out of the pillow without ruining its shape.

Toss your pillows in the dryer. Set the dryer to the highest heat. This kills bacteria as well as dust mites.

Lightly mist the pillows with antimicrobial spray. These are available in the detergent aisle of nearly every grocery store.

Cover the pillows. Pillow covers not only extend the life of your pillow, but help to prevent bacterial growth. You protect your mattress with a waterproof allergen pad, protect your pillows too.

Keep them clean. Repeat Steps 1 through 3 once a month to keep your pillows free from dust mites and germs.

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Personality traits and your sleep position

15 Jan

Reading someone’s body Language while they are awake is one thing. Reading it while they are sleeping is another. Chris Idzikowski, director of the UK Sleep Assessment and Advisory Service, discovered a link between six common sleep positions and specific personality types. See what your sleep position says about you:



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FETUS
Similar to an M&M—hard exterior but
soft on the inside—it takes a while for
these curled up sleepers to warm up
to new people, but they usually relax
soon after. This sleep position is the
most common (41% out of the 1,000
people studied) and more than twice
as many women as men drift off to
sleep in the fetus position.
LOG
If you’ve ever heard the phrase “sleep-
ing like a log,” this is it. If you sleep on
your side with both arms down, you are
probably laid-back, sociable, and love
the spotlight. You’re very trusting, even
to strangers, but tend to be a bit naïve.
YEARNER
It is easy to see the open-natured per-
sonality of these sleepers, lying on
their side with their arms stretched
out in front. If you are a yearner, you
might have difficulty making decisions
but rarely change your mind once you
have come to a conclusion. You can
also be paranoid and sarcastic.
SOLDIER
Ten-hut! These straight-as-an-arrow back
sleepers have both arms pinned down to
the side. Similar to a militaristic lifestyle,
people who sleep in this position are
reserved and quiet. They set high
standards for themselves and others.
FREEFALL
Lying flat on their stomach, arms
around the pillow and head to the
side, these skydiver look-alikes are
usually outgoing and can easily
become hotheaded. They do not take
criticism or confrontation very well, as
they are more sensitive than they let
others know.
STARFISH
Although they may lie on their backs
with arms up and around the pillow,
these back sleepers would rather hang
out in the back of a crowd than be the
center of attention. However they do
get the spotlight when it comes to
kindness. Always offering assistance
and an open ear, mind and heart,
these sleepers make great friends<

Video

10 tips for a good night’s sleep

10 Jan

10 Tips For a Good Night’s Sleep

A better night’s sleep means better health for both the mind and body. All it takes is eight straight hours to feel more energized, more refreshed, more alive than ever before. Here are tips to help you get the restful sleep you need and deserve.
1. Stick to a schedule
Biologically, we are creatures of habit. Getting to sleep at the same time every night and getting up at the same time every morning will keep your body wired for restful sleep.
2. Keep the bedroom about sleep
Train your body to associate your bedroom with sleep and sleep alone by keeping TVs, computers, and other sleep distractions outside.
3. Limit caffeine and other stimulants
If you can’t avoid caffeine, alcohol, and nicotine completely, try to limit your intake too close to bedtime. You may be surprised at how long they stay in your system.
4. Exercise early and often
In addition to sleep problems, an endless number of health concerns can be helped with regular exercise. Just avoid hyping up your body with a workout too close to bedtime.
5. Consider your mattress
A supportive and comfortable mattress could be the key to unwinding. If you wake up to aches and pains, or if your mattress is 5 to 7 years old, it may be time for a replacement.
6. Avoid eating too close to bedtime
When we eat before bed, our bodies remain active in digestion and produce energy when we are trying to sleep. Save your sleep with earlier snacking.
7. Adjust the temperature dial
Cooler temperatures tend to help us drift off, mirroring the drop in body temperature that occurs when we sleep. Ideal temperatures vary from person to person, so find a temp you are comfortable in.
8. Ritualize your sleep
Just as going to bed at the same time each night will help your sleep patterns, performing the same actions right before bed, such as reading or taking a bath, will help signal your body for restful slumber.
9. Make time for sleep
In our busy lives, sleep is too often sacrificed. Moving sleep higher up on the “to-do” list will result in a healthier, happier, more productive you!
10. Get your doctor involved
If you try these tips and are still having trouble getting to sleep and staying asleep, don’t take it lying down. Consult your doctor to target the problem and explore further options for healthy sleep.

Sleep Deprivation & 10 Tips for a Good Night’s Sleep from Sleepy's on Vimeo.