Global 2012: 7 Bedtime Habits that Are Ruining Your Sleep

The delightful Eko alarm clock - it's only 4ins high. Free to use - just credit Alan Cleaver. See more free stock pictures in my Freestock set (Photo credit: Wikipedia)

1. Going from Night Owl to Early Bird

Who says bedtime is just for kids? Take extra care to maintain your sleep schedule, especially on the weekends. The body responds to routine. If your bedtime is sporadic- 11 pm some nights, 1 a.m. others- your mind won't be properly prepared to snooze on the weekdays.

2. Bringing Books to Bed

Reading before bed is a habit for many. Problem is, your body has likely adapted to that routine-it won't go to sleep until you've logged a couple chapters. Retreat to a comfy couch or window nook instead for your literary fix. The bed should be off limits for anything other than sleep or sex.

3.Facebooking Into the Wee Hours

The brightness of your computer screen stimulates the brain. Plus, it's difficult for your mind to stop fretting about your digital to-do list, even once you've logged off. Avoid late-night surfing and shut down your computer. Give yourself time to wind down without any electronics.

4. Skimping on a Good Bed

A good mattress will cost you anywhere from $500 to over $3,000. Consider it money well spent. A decent mattress-do your homework!-will give you a more restful sleep. The same is true for quality bedding and pillows. Opt for a soft pillow if you're a back or stomach sleeper. Buy a firmer pillow if you sleep on your side.

5. Setting a Bright Alarm Clock

The looming glare of your alarm clock can be distracting when trying to sleep. The goal is to have as dark a room as possible. Block the bright numbers with a book or consider buying a small travel clock. Your cell phone alarm may also do the trick.

6. Counting Sheep

When you just can't fall asleep, it's useless to stay in bed. If you've been trying to fall asleep for more than 30 minutes, the National Sleep Foundation suggests doing something mundane, like balancing a checkbook, reading or watching TV. An activity that demands marginal brainpower will lull your mind. Before you know it, you'll be crawling back into bed genuinely tired.

7. Exercising Late at Night

Daytime workouts will keep you invigorated for hours. That's why you don't want to exercise within three hours of hitting the sack. Intense physical activity raises your body temperature and pumps your energy level-both interrupt a calm transition into sleep.

http://shine.yahoo.com/healthy-living/7-bedtime-habits-ruining-sleep-145300969.html

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Global 2012: Can two bedrooms make one happy marriage?

English: A Sleeping moon in a cap. (Photo credit: Wikipedia)
It’s now officially a substantial trend: a study by the National Sleep Foundation found that 25 percent of couples sleep in separate rooms. That’s one in four couples! Many who choose to sleep separately are reluctant to discuss it, but for most people, the decision to sleep in separate beds is a practical decision. It seems that sleep is elusive when you bed down with a partner who snores, tosses relentlessly, traipses to the restroom repeatedly, hogs the covers or is drenched in sweat each night.

One partner often retreats to a guest room, kid’s bed or the family room sofa while hoping that people won’t assume the worst about their relationship. By 2015, The National Association of Home Builders says that it expects 60 percent of custom-built homes to include dual master bedrooms for this exact reason. “It’s important for couples facing these issues to try their best to avoid being influenced by negative social stigma and [others’] judgment around sleeping apart and be as creative and innovative in finding solutions that work for them,” says Manhattan psychologist Dr. Joseph Cilona. And while sleeping in separate beds may solve some issues, it’s not always a perfect solution. Sleeping separately may mean you’re both getting better rest, but will it chip away at the romance or take a toll on overall intimacy? Some folks think that sleeping apart robs a marriage of its special connection.

Here’s how couples can combat living as roomies and keep close, cozy and connected even if they sleep in different beds:

1. Stay touchy-feely with each other. Even when couples don’t hold each other all night long, a lot of touching goes on while you’re falling asleep. Touch enhances the sense of intimacy and it also has a measurable biological effect: it stimulates the production of oxytocin, the hormone that deepens human bonding.

2. Engage in pillow talk. You may have lots of focused conversations about your kids, the car, work and the dog, but there’s also intimacy in the kind of pillow talk couples engage in as they relax before falling asleep. Good marriages thrive on these private, unplanned conversations that may vanish when you start sleeping separately.

3. Plan your romps between the sheets together. If you’re not snoozing together, you might end up having less sex. But psychologists say that many couples’ sex lives are enhanced by sleeping in separate rooms — in fact, it can even lead to greater desire for a partner or more frequent sexual encounters.

4. Find other ways to sustain your emotional connection. It’s easy for any couple to get caught up in the daily grind and take each other for granted. If you’re not sharing a bed nightly, it may be even easier to miss each other’s cues for connecting emotionally.

http://yahoo.match.com/cp.aspx?cpp=/cppp/yahoo/article.html&articleid=12529&TrackingID=526103&BannerID=1364544

Related articles

• How Long Ago Did You Buy Your Mattress, Pillows And Sheets? (INFOGRAPHIC) (huffingtonpost.com)
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• Would you and your partner benefit from sleeping in separate beds? (storagebedsdirect.co.uk)
• Make your space sleep-ready (time4sleep.co.uk)
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• Poor Sleep May Age Your Brain (news.yahoo.com)
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Global 2011: 3 Reasons to Hit the Snooze Button

Image via Wikipedia
In an ideal world, SNOOZE buttons and even alarm clocks wouldn't exist: We'd all sleep seven to eight hours a night—the amount experts recommend getting to prevent serious health concerns such as diabetes, hypertension and more—and wake up feeling naturally refreshed and alert. The reality: Many of us fall short on sack time (nearly 60 percent of SELF readers reported logging less than seven to eight hours a night in a recent survey, and 15 percent said they got by on a measly six hours or less), so chances are, we feel groggy and confused and we crave more shut-eye when the alarm starts blaring.

On the flip side, bingeing on sleep to catch up on missed zzz's can throw off your circadian rhythm, your body's 24-hour clock that plays a role in sleep and wakefulness, says Amy Wolfson, Ph.D., author of The Woman's Book of Sleep. Sleeping in—and hitting the hay that night later than usual as a result—also makes it hard to readjust to your usual routine, so you start the next morning in a fog.

So is it ever a good idea to ignore your alarm clock? Experts say yes! (And I say, Phew!) Here are three times you have the green light to hit SNOOZE:

1. You've racked up serious sleep debt
2. Your schedule looks brutal
3. You're run down and choosing between sleep and exercise

http://health.yahoo.net/experts/healthieryou/3-reasons-hit-snooze-button

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Global 2011: 6 Ways to Protect Yourself Against Alzheimer's and Dementia

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We all want to dodge the Alzheimer's bullet. And lucky us, Mother Nature has counterbalanced the power of our hard-wired genes by allowing multiple lifestyle choices to greatly influence our aging. Read: Your destiny is not fated; you do have some control. Yes, genes are powerful forces, but they "are not even the dominant factor" for the vast majority of people, says Paul Thompson, professor of neurology at the University of California-Los Angeles School of Medicine. Here are some actionable factors that can help your brain stay healthy over the long term.

1. Physical activity

2. Weight control

3. Mental challenges

4. Social connections

5. Healthy diet

6. Chronic disease control

http://health.yahoo.net/articles/alzheimers/6-ways-protect-yourself-against-alzheimers-and-dementia

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Global 2010: 6 cancer-fighting superfoods

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To reduce your risk of cancer, look no further than your fridge. "All the studies on cancer and nutrition point to eating plant-based foods for their phytonutrients and other special compounds," says Richard Béliveau, PhD, chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to Fight Cancer.

Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these six superstars.

Broccoli

Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers

Your Rx: The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets to the top of your pizza.


Berries

Helps fight: colon, esophageal, oral, and skin cancers

Your Rx: Stoner uses a concentrated berry powder in his studies but says a half-cup serving of berries a day may help your health, too.


Tomatoes

Helps fight: endometrial, lung, prostate, and stomach cancers

Your Rx: The biggest benefits come from cooked tomatoes (think pasta sauce!), since the heating process increases the amount of lycopene your body is able to absorb.


Walnuts

Helps fight: breast and prostate cancers

Your Rx: Munching on an ounce of walnuts a day may yield the best benefits, Hardman's research found.


Garlic

Helps fight: breast, colon, esophageal, and stomach cancers

Your Rx: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into that lycopene-rich tomato sauce while it simmers.


Beans

Helps fight: breast and colon cancers

Your Rx: Add a serving—a half-cup—of legumes a few times a week (either from a can or dry beans that've been soaked and cooked) to your usual rotation of greens or other veggies.

http://shine.yahoo.com/event/vitality/6-cancer-fighting-superfoods-2428408/

Global 2010: 10 All-Natural Ways to Get a Better Night’s Sleep

Image by Wonderlane via Flickr
Do you have trouble falling asleep at night but dread the idea of taking sleeping pills and dealing with potential side effects? If you’re looking for alternate ways to induce the zzz’s, here are some natural remedies that can help lull you into dreamland.

Melatonin

Awareness Breathing

Yoga

Passionflower

Total Darkness

Meditation

Valerian

Aromatherapy

Warm Bath

Progressive Muscle Relaxation

http://shine.yahoo.com/event/lifeslittlepleasures/10-all-natural-ways-to-get-a-better-night-s-sleep-2413685/

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