“Oh, my back!” ” Is this a common utterance when you or someone you know gets up from a chair? Back pain is a serious condition and it is crucial that you get all the information you can to manage it properly. This article will teach you what you need to know about back pain as well as steps you can take to find relief and keep the pain from escalating. If you have back pain and have the money for it, consider paying for a visit to the chiropractor. Chiropractors are trained in many different ways to help minimize pain in your body and many specialize in back pain. If it works out financially, a trip to the chiropractor might just cure what ails your back. Sleep on your side. Sleeping on your stomach disrupts your natural lumbar curve, causing you to arch your back and increasing back pain. Sleeping on your back gives you the opposite problem by putting more pressure on your back. Sleeping on your side is the best way to sleep if you want to soothe your back. While back pain can have all types of causes there is one solution that is almost sure to relieve the pain. The thing that almost always helps with back aches is improving the skeletal muscles and bones related to your back. This will allow you to carry more weight with less of a problem. In order to help reduce your back pain, try to eat a diet higher in potassium. Food items like bananas are great for your muscles. Potassium is a vital mineral that your body needs, and athletes have used potassium to keep from cramping for hundreds of years. It can certainly help to alleviate back pain. Take a look at gps watch reviews for the best suggestions. If you are suffering from back pain, try to do what you can to reduce your tension. Feeling stressed or anxious will only cause your muscles to tense up more, worsening any muscle spasms you are already having. You may find you feel a lot less tense if you make sure you are getting enough rest, avoid caffeine, listen to soothing music and pray or meditate. Before you can treat your back pain, it is important that you visit your doctor to find out what is causing it. The kind of treatment that will provided for you back mostly depends on what the cause of your back pain is. For instance, if it is arthritis, you may have to see a chiropractor. As we have discovered, back pain is a huge nuisance to most people. They mostly think that back pain is caused by strains or hereditary instances. To the contrary, back pain is usually caused by every day motions and routines. If you suffer back pain, just remember to look at this article and discover what the reason may be for your suffering and what you can do to help it. Check out our site for excellent suggestions here: www.qiae.com.au/default.aspx or austinroofingttb.com.
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How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. “But those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.” For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana. Health.com: America’s healthiest fast-food breakfasts 3. Try this if you can’t take a nap The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of “The Power of Rest.” But since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.” Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise — you feel recharged. 4. Drink your coffee nice and slow No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night. Health.com: Big perks: coffee’s health benefits 5. Take a walk to wake up The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m., says Michael Breus, Ph.D., author of “The Sleep Doctor’s Diet Plan.” If you find yourself yawning through afternoon meetings, try stepping out for a 10-minute walk. “Movement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump,” Breus says. Even pacing around your office will help kick your body back into gear. Health.com: How to instantly boost your energy 6. Go to bed on time As tempting as it is to crash at 8 p.m. the evening following a rough night’s sleep, you’ll feel most refreshed if you hit the sack close to your usual bedtime. “Our bodies have a natural rhythm of sleep and wake — you’ll get the most restorative sleep if you stick to that pattern,” says Janet Kennedy, Ph.D., a New York City–based clinical psychologist who specializes in sleep disorders. “Changing your schedule to make up for lost sleep can actually lead to other problems, like early waking and even insomnia.” Instead of hitting the sack (or sacking out on the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on lost sleep without overdoing it. Health.com: Alarm clocks for heavy sleepers 7. Hang around the water cooler Sleep deprivation can mildly dehydrate you, even if you’re not suffering from a happy-hour hangover. And dehydration actually compounds fatigue, Breus says — so sipping water will help lessen sleepiness. Drink enough so you’re not thirsty and you have clear-ish urine, Breus recommends. Another trick: Throw in a few ice cubes. “Unlike warm drinks, which tend to relax you, cold beverages can increase alertness because they are more refreshing,” Kennedy says. Copyright Health Magazine 2011
How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. “But those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.” For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana. Health.com: America’s healthiest fast-food breakfasts 3. Try this if you can’t take a nap The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of “The Power of Rest.” But since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.” Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise — you feel recharged. 4. Drink your coffee nice and slow No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night. Health.com: Big perks: coffee’s health benefits 5. Take a walk to wake up The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m., says Michael Breus, Ph.D., author of “The Sleep Doctor’s Diet Plan.” If you find yourself yawning through afternoon meetings, try stepping out for a 10-minute walk. “Movement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump,” Breus says. Even pacing around your office will help kick your body back into gear. Health.com: How to instantly boost your energy 6. Go to bed on time As tempting as it is to crash at 8 p.m. the evening following a rough night’s sleep, you’ll feel most refreshed if you hit the sack close to your usual bedtime. “Our bodies have a natural rhythm of sleep and wake — you’ll get the most restorative sleep if you stick to that pattern,” says Janet Kennedy, Ph.D., a New York City–based clinical psychologist who specializes in sleep disorders. “Changing your schedule to make up for lost sleep can actually lead to other problems, like early waking and even insomnia.” Instead of hitting the sack (or sacking out on the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on lost sleep without overdoing it. Health.com: Alarm clocks for heavy sleepers 7. Hang around the water cooler Sleep deprivation can mildly dehydrate you, even if you’re not suffering from a happy-hour hangover. And dehydration actually compounds fatigue, Breus says — so sipping water will help lessen sleepiness. Drink enough so you’re not thirsty and you have clear-ish urine, Breus recommends. Another trick: Throw in a few ice cubes. “Unlike warm drinks, which tend to relax you, cold beverages can increase alertness because they are more refreshing,” Kennedy says. Copyright Health Magazine 2011
How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in
How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. “But those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.” For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana. Health.com: America’s healthiest fast-food breakfasts 3. Try this if you can’t take a nap The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of “The Power of Rest.” But since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.” Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise — you feel recharged. 4. Drink your coffee nice and slow No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night. Health.com: Big perks: coffee’s health benefits 5. Take a walk to wake up The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m., says Michael Breus, Ph.D., author of “The Sleep Doctor’s Diet Plan.” If you find yourself yawning through afternoon meetings, try stepping out for a 10-minute walk. “Movement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump,” Breus says. Even pacing around your office will help kick your body back into gear. Health.com: How to instantly boost your energy 6. Go to bed on time As tempting as it is to crash at 8 p.m. the evening following a rough night’s sleep, you’ll feel most refreshed if you hit the sack close to your usual bedtime. “Our bodies have a natural rhythm of sleep and wake — you’ll get the most restorative sleep if you stick to that pattern,” says Janet Kennedy, Ph.D., a New York City–based clinical psychologist who specializes in sleep disorders. “Changing your schedule to make up for lost sleep can actually lead to other problems, like early waking and even insomnia.” Instead of hitting the sack (or sacking out on the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on lost sleep without overdoing it. Health.com: Alarm clocks for heavy sleepers 7. Hang around the water cooler Sleep deprivation can mildly dehydrate you, even if you’re not suffering from a happy-hour hangover. And dehydration actually compounds fatigue, Breus says — so sipping water will help lessen sleepiness. Drink enough so you’re not thirsty and you have clear-ish urine, Breus recommends. Another trick: Throw in a few ice cubes. “Unlike warm drinks, which tend to relax you, cold beverages can increase alertness because they are more refreshing,” Kennedy says. Copyright Health Magazine 2011
How To Help Keep Your Chronic Back Pain In Order | Article …
Plenty of people have lower back pain. Treating your lower back pain will depend on the reason for it. Seeking the treatment method that prevents your back pain will make your lifestyle more effective. Losing weight will help convenience back pain. If you’re overweight, you might considerably reduce your back problems by shedding some pounds. Becoming overweight puts too much strain on your tendons, muscle groups, and ligaments, let alone that excess weight also contributes to inactivity and poor muscle tissue color. Try to have a healthy amount of size to body mass. When you go to rest for your nighttime, be extremely watchful. Resting on your aspect can be valuable or you can rest within your again by using a heating cushion. Stay away from gonna sleep in your abdomen, this should be prevented at all costs. Training good posture! Conditioning the main muscle tissues of your own abdomen and back again can help you enhance your posture. Possessing very poor posture, conversely, is often the induce for chronic back pain and even even spinal alignment problems. If you have good posture, give a pat for the again! If you would want to reduce chronic back pain, you may want to think about having a new mattress. Many individuals invest regarding a 3rd throughout the day sleeping, along with your mattress may cause chronic back pain should it be not company sufficient. Choose a method-strong bed as well as a pillow that allows you to rest together with your neck in the fairly neutral, supported placement. To understand the seriousness of chronic back pain or injury avoiding making it more serious, you ought to relaxation your back for one to two days right after going through soreness. If you will no longer have soreness following relaxing for a couple of times, the damage more than likely was slight. If your pain will not vanish entirely or becomes substantially worse, go watch your medical doctor to discover exactly what the issues is and just how it may be dealt with. Also, it’s important that you usually do not sleep too long. Resting longer than a two-time period of time might the truth is cause the soreness to acquire even worse. Muscle mass atrophy may possibly settle in. Compression should be applied immediately to lessen discomfort. Wrapping your again compresses it and limits your mobility, aiding in therapeutic. Nonetheless, be careful not to implement the wrap also securely. Battling with back pain is no fun. Attempt offering these suggestions a whirl about the upcoming occasion your again proves quarrelsome. They merely may be the remedy in your quest for managing lower back pain. If you want additional information on car rental ireland there is a lot of points not covered on this page, go to Author’s website to uncover more.
How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. “But those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.” For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana. Health.com: America’s healthiest fast-food breakfasts 3. Try this if you can’t take a nap The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of “The Power of Rest.” But since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.” Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise — you feel recharged. 4. Drink your coffee nice and slow No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night. Health.com: Big perks: coffee’s health benefits 5. Take a walk to wake up The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m., says Michael Breus, Ph.D., author of “The Sleep Doctor’s Diet Plan.” If you find yourself yawning through afternoon meetings, try stepping out for a 10-minute walk. “Movement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump,” Breus says. Even pacing around your office will help kick your body back into gear. Health.com: How to instantly boost your energy 6. Go to bed on time As tempting as it is to crash at 8 p.m. the evening following a rough night’s sleep, you’ll feel most refreshed if you hit the sack close to your usual bedtime. “Our bodies have a natural rhythm of sleep and wake — you’ll get the most restorative sleep if you stick to that pattern,” says Janet Kennedy, Ph.D., a New York City–based clinical psychologist who specializes in sleep disorders. “Changing your schedule to make up for lost sleep can actually lead to other problems, like early waking and even insomnia.” Instead of hitting the sack (or sacking out on the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on lost sleep without overdoing it. Health.com: Alarm clocks for heavy sleepers 7. Hang around the water cooler Sleep deprivation can mildly dehydrate you, even if you’re not suffering from a happy-hour hangover. And dehydration actually compounds fatigue, Breus says — so sipping water will help lessen sleepiness. Drink enough so you’re not thirsty and you have clear-ish urine, Breus recommends. Another trick: Throw in a few ice cubes. “Unlike warm drinks, which tend to relax you, cold beverages can increase alertness because they are more refreshing,” Kennedy says. Copyright Health Magazine 2011
Daily Exercise For Back Pain | Health Blog
“Do you suffer from back pains that occur frequently? It is actually a condition experienced by millions of people all around the world. Does it have a real cure? The answers are a bit controversial. Most doctors prescribe medications when patients seek their advice regarding their back pain. What sufferers from back pain rarely know or are rather ignorant about is that medicines that are given as a back pain remedy are not good for long term results. It will just make the pain go away for a few days. How do you then react to this regular pain? You may have heard the phrase prevention is better than cure. This is something all back pain sufferers should always keep in mind. Here, it could also be caused by the daily activities you are involved in. Youve got a problem at hand and youneed to find a solution. There are sveral types of natural remedies available that will be equally effective in providing back pain relief. Back pain remedy can start from your home front itself. The reason for your pain could be the mattress you sleep on. Each person gets around 7 to 8 hours of sleep on average. If you sleep on a mattress that is too hard, this will affect your back. Switch to a new mattress that is firm enough to sustain your back muscles. It will give you the added support when you sleep. Another reason for your back pain could be how you carry your purse or the book bags. A back pain remedy to this would be to make sure the book bag straps are put on to both shoulders instead of one. This will even out the heavy load on to both shoulders. Carrying a fanny pack instead of a purse also could be ideal as a back pain remedy. Maintaining a good posture is also of utmost importance. This means you should abstain from slouching and always sit straight. Proper posture is a great back pain remedy for this purpose. Another easy back pain remedy could be by getting enough exercise. This will tone up your back muscles as well as the whole body. However, if you already suffer from chronic back pain, it is advisable to wait until the back pain is partly healed before beginning on any exercises.”
How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. “But those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.” For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana. Health.com: America’s healthiest fast-food breakfasts 3. Try this if you can’t take a nap The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of “The Power of Rest.” But since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.” Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise — you feel recharged. 4. Drink your coffee nice and slow No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night. Health.com: Big perks: coffee’s health benefits 5. Take a walk to wake up The time of day when the sleep deprived drag the most is between
How to fake a good night's sleep
Early-morning sunlight is best for helping you start the day feeling rejuvenated. STORY HIGHLIGHTS For lasting energy, start your day with healthy protein and whole-grain carbs The ideal remedy for the mental fatigue with sleep deprivation is an afternoon nap You will get the most restorative sleep if you stick to a consistent sleeping pattern (Health.com) — No matter how dedicated you are to getting your shut-eye, sometimes a less-than-stellar night’s sleep is inevitable. The good news: “One bad night’s sleep isn’t going to hurt you long term,” says Joyce Walsleben, Ph.D., coauthor of “A Woman’s Guide to Sleep.” But it can make you feel not so great the next day. Luckily, there are ways to feel normal (or very close!) after a rocky night’s rest. 1. Open your shades A big dose of sunshine is the first thing you’ll want to try. “Natural light resets your body clock, helping you function better all day,” Walsleben says. “Even the low light on a cloudy or rainy day wakes you up better than any indoor bulb.” Early-morning sunlight is best for helping you start the day feeling rejuvenated. To perk up fast, open your shades as soon as you get up. Health.com: 7 tips for the best sleep ever 2. Grab the right eats “When we’re tired, our instinct is to reach for sugary foods for a quick rush,” says Samantha Heller, R.D., clinical nutrition coordinator at the Center for Cancer Care at Griffin Hospital in Derby, Connecticut. “But those foods make your blood sugar spike and crash, setting off a roller coaster of energy highs and lows.” For lasting energy, start your day with healthy protein and whole-grain carbs, Heller says. Try a whole-wheat English muffin with peanut butter and a sliced banana. Health.com: America’s healthiest fast-food breakfasts 3. Try this if you can’t take a nap The ideal remedy for the mental fatigue that occurs after sleep loss is an afternoon nap, says Matthew Edlund, M.D., author of “The Power of Rest.” But since that’s not possible for most people with jobs, the next best thing is a form of active rest called “paradoxical relaxation.” Edlund explains: Focus on one muscle group in your body for at least 15 seconds, concentrating only on how it feels and nothing else. Repeat up and down the body. Surprise — you feel recharged. 4. Drink your coffee nice and slow No need to gulp down that morning brew: Pour it into a thermos and sip slowly enough to make it last most of the workday. People who consumed the caffeine equivalent of just 2 ounces of coffee per hour still got a kick, according to a study in the journal Sleep. Just cut off the java by 3 p.m., or you may have trouble falling asleep that night. Health.com: Big perks: coffee’s health benefits 5. Take a walk to wake up The time of day when the sleep deprived drag the most is between 1 p.m. and 3 p.m., says Michael Breus, Ph.D., author of “The Sleep Doctor’s Diet Plan.” If you find yourself yawning through afternoon meetings, try stepping out for a 10-minute walk. “Movement boosts core temperature and stimulates the heart, brain, and muscles, preventing a slump,” Breus says. Even pacing around your office will help kick your body back into gear. Health.com: How to instantly boost your energy 6. Go to bed on time As tempting as it is to crash at 8 p.m. the evening following a rough night’s sleep, you’ll feel most refreshed if you hit the sack close to your usual bedtime. “Our bodies have a natural rhythm of sleep and wake — you’ll get the most restorative sleep if you stick to that pattern,” says Janet Kennedy, Ph.D., a New York City–based clinical psychologist who specializes in sleep disorders. “Changing your schedule to make up for lost sleep can actually lead to other problems, like early waking and even insomnia.” Instead of hitting the sack (or sacking out on the couch) after dinner, go to bed no earlier than an hour before your normal bedtime and wake up no later than an hour past your normal wake time to catch up on lost sleep without overdoing it. Health.com: Alarm clocks for heavy sleepers 7. Hang around the water cooler Sleep deprivation can mildly dehydrate you, even if you’re not suffering from a happy-hour hangover. And dehydration actually compounds fatigue, Breus says — so sipping water will help lessen sleepiness. Drink enough so you’re not thirsty and you have clear-ish urine, Breus recommends. Another trick: Throw in a few ice cubes. “Unlike warm drinks, which tend to relax you, cold beverages can increase alertness because they are more refreshing,” Kennedy says. Copyright Health Magazine 2011
