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
Tag Archives | start
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 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
Article Promotion » Treatment Options for Back Pain
Posted on March 21st, 2012 by Lance Olliff by Lance Olliff Lower right back pain is a one side lower back pain as well as an outcome of the imbalances in pelvic region. Lower right back pain is reasonably very common between people naming it an epidemic will likely not possibly be mistaken and then the amount of people suffering from this kind of pain is undoubtedly soaring daily. Similar to the other back pain, lower right back pain has a few frequent reason as well. Here we are most likely to look at quite a few of the above reasons. Reasons and severity For the reason that lower right back pain is simply a verity of lower back pain (the specialty is, here the lower back pain right side), the four basic factors is the same for it as well. These four factors are typically, weak muscle, tight muscle, joint movement not to mention pelvic balance. The first three factors are classified as the source of pelvic imbalance and the very last effect is actually lower right back pain. The main reason of your lower right back pain most likely are not so intense, for instance, continuous completely wrong manner of sleeping, seating, standing or maybe walking for long period of time usually leads you to lower right back pain. Or even certain serious visceral problem for example kidney infection might result in this sort of pain also. What ever legitimate reason, severe or otherwise when you keep on disregarding it and also leave it without treatment, virtually any lower back pain can be severe which might possibly cause harm to your spine. Because it is a one sided lower back pain, very much like lower left back pain, it is actually getting continuously more serious along with time. Consequently, when your pain doesn’t lessen promptly, go speak with a health care professional with out wasting additional time. Types of treatment Traditional lower back pain treatment is the typical type of treatment for lower right back pain. With regard to traditional treatment they will certainly concentrate on your pain instead of just tending the reason why. Pain relievers, cortisone injections, ultrasound treatment can be used in traditional treatment. Nevertheless traditional treatment only renders your dilemma a whole lot worse as this sort of treatment allows you to disregard your pain absolutely not rebalance the pelvic region. Consequently the specific situation of lower right back pain remains to be without treatment ,. And so, in the event you definitely expect to get rid of this lower right back pain condition, to begin with you will need to identify your spinal imbalance (appropriate medical checkup will conduct it to aid you). This identification will likely be completed by means of ice/heat process, acupressure and even anti-inflammatory measurement. Just after finding the location of imbalance, you ought to step forward for the ideal remedy that can rebalance the malfunctioning location. It’s always best to stay away from the pain at all. Lower right back pain is definitely a fairly bothersome difficulty which can damage virtually all comfort in your daily living. For that reason, it’s best to eliminate it at the start merely by altering certain habit of yours. To illustrate, sleeping on back, start using the ideal mattress model, establish perfect height for chair not to mention opting for chair with ideal back support could save you from lower right back pain. For more articles visit ArticleDistribution.Org Filed under: Health & Fitness
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 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
Natural Back Pain Relief – Remedies I Use For Every Day Relief …
When I first started looking into effective herniated disc treatments, one of the things that I was really interested to learn more about was on the subject of natural back pain relief. The reason for this is that I’m physically active and enjoy going down the gym regularly and keeping in shape. It’s because of my physical activities, that I wanted to know about the natural back pain relief techniques I could use, which didn’t involve using all sorts of medications. Taking pills often come with a lot of side effects and especially the option for using an epidural for back pain isn’t something that appealed to me, as it uses a steroidal based injection. As you’ll probably know with any steroid medication is that it has the capabilities of piling on weight. It’s one of the common side effects of using it for bodybuilding and is something I didn’t want to be doing, as there are many negative effects to doing this. Despite putting my back out and being in constant pain, I still wanted to know what exercises I could be doing to strengthen the lower back muscles so I could remain as active as possible. Some of these exercises for back pain are great for muscle strength but still, I believe if it wasn’t for the strong painkillers that were prescribed, then the exercises would probably be next to impossible to carry out because of the pain factor. Granted with back pain it’s going to be hard to just do the exercises without taking any sort of pain relief medication, but on top of that you really need to be doing something to prevent any further back problems in the future. So the first place to start is to get some information on natural back pain relief, so you can start your journey off the right way and begin to strengthen your back muscles. A tradition Chinese remedy for pain relief. Carried out by a professional, you can more or less get instant pain relief in your back. This does have to be done by a qualified professional as it’s carried out using fine needle points inserted into the exact spots in your body which are in pain. Using acupuncture for natural back pain relief is known to be really effective, however not everyone is comfortable with this practice, so I’ll move on to some more easy methods for natural back pain relief. As I have mentioned in the past, I personally have found acupuncture to be very helpful in alleviating back pack but others I have spoke to did not see much relief after a few sessions. What do you think about…. Using Garlic For Natural Back Pain Relief. Image via Wikipedia It is entirely possible to use garlic for natural back pain relief. Bet you never thought that was possible. Anyhow, to use garlic in this way you just need lightly fry about 10 pieces of garlic until they’re golden brown in color. The next part is the hardest for me as I love garlic, but you can’t eat them. Instead, what you have to do is let the garlic cool down a bit. Once it does, you massage that into the part of your back that’s giving you the pain. If it’s a problem area to reach then have someone else rub the garlic into your back. Something I never knew about garlic was how it has anti-inflammatory agents within it. It’s the anti-inflammatory’s which work at reducing the swelling in your back. When you reduce the swelling in your lower back, you reduce your pain. So that’s something you can do anytime for natural back pain relief. A more obvious method would be to use massage therapy. Image via Wikipedia That can be pricey though but it’s still going to be effective. With each massage, your muscles will be relaxed. When your muscles relax the compression is reduced, relieving the pressure on your back and giving almost instant pain relief. Plus who doesn’t love a massage! It’s one of the things i miss most about living in Asia. A one hour massage (yes strictly a massage I can assure you) would cost me £2-4. Now back in London it would cost me £50 Then there’s also ice therapy which can be used as for natural back pain relief. Similar to heat therapy, the ice therapy method uses the colder temperature to alter the chemicals being created in your body. This is going to help decompress your muscles and provide back pain relief naturally. My preferred natural back pain relief method has to be the garlic. It sort of combines massage therapy with the healing components of the garlic. Plus I like the smell. Unusual for some I suppose. Anyway, by having it massaged into the area it doesn’t take long for to feel the pain relieve a bit. It’s once the pain relief comes that I can start to do the exercises to strengthen the lower back muscles. That’s something that I try and get done everyday. Not that I’m at it all day but for exercising the back I will try and get at least 5 minutes of exercise done that focuses on the lower back. Some of the Yoga exercises are great for back strengthening too. What’s your favorite natural back pain relief technique? Paul. Related articles Related posts: Struggling with Back Pain? Learn the Most Effective Home Remedies to Relieve an Aching Back Herniated Disc Surgery – Types, Cost, and Complications Slipped Disc In Lower Back: Symptoms, Exercises And Treatment
