FitSugar

Dealing With the End of Daylight Saving

FitSugar — Mon, 02 Nov 2009 03:47:19 -0800

Although sleep experts believe "falling back" and gaining an hour in Autumn is easier than losing an hour in Spring, it will still take your body a few days to acclimate to the time change. Here are a few tips on how to keep the change from adversely affecting your sleep habits:

As much as it may seem like a good idea, avoid drinking extra caffeine for a few days after the time shift.
Similar to avoiding that extra cup of joe, you should avoid taking a nap. Napping can interfere with your ability to fall asleep at the proper bedtime.
Catch early morning rays. This could be with a run or just basking in the sunlight through a window.
Don't get behind the wheel if you're feeling sleepy. Driving and dozing is a dangerous thing.

Sleepless in West Virginia

FitSugar — Fri, 30 Oct 2009 08:00:22 -0700

Last night I was up late firing my glue gun at the finishing details on my daughter's Halloween costume, so I was a little groggy this morning. Most of the time I do get plenty of rest, but according to a recent study, sleeplessness is a major US problem. Americans suffer from chronic lack of sleep, and the problem is most prevalent in the southeastern United States, particularly in West Virginia. According to phone surveys of 400,000 people (at least 3,900 in each state), one in 10 Americans didn't get a single good night's sleep in the previous month. Statistics are double that in West Virginia - one in five is sleep-deprived.

The participants weren't asked why they weren't getting enough sleep, but experts think it has to do with the fact that this state ranks the highest when it comes to obesity, smoking, and heart disease. Studies show that obesity causes issues with sleep, and those who suffer from sleep deprivation are at higher risk for depression, high cholesterol, and weight gain, and are more likely to drink heavily and smoke.

Aside from sleep problems, West Virginia is also home to the fattest and unhealthiest city: Huntington, WV. Celebrity chef Jamie Oliver is shaping up the city in a reality TV show that will air in November. Besides helping them in the kitchen and the gym, it looks like Jamie also needs to help them in the bedroom.

What Kind of Sleeper Are You?

FitSugar — Tue, 20 Oct 2009 03:47:03 -0700

The need to have exactly eight hours of sleep a night is a myth, since we all have different sleep needs. Some function perfectly fine on seven, while others have to have at least nine. Whatever amount your body calls for I'm wondering, once it's time to hit the hay . . .

Do You Listen to Music to Help You Fall Asleep?

FitSugar — Fri, 09 Oct 2009 04:30:13 -0700

When I was in college, my roommate loved to listen to relaxing music to help her fall asleep. I thought it'd keep me awake, but it turned out to be a great way to de-stress and drown out the sounds of screaming people in the hallway. I kept the habit until I started dating my now-husband, since the only way he can fall asleep is with complete silence. What about you?

Sleep Soundly Tonight: New Surgery May Cure Snoring

FitSugar — Tue, 06 Oct 2009 15:00:04 -0700

Sharing a bedroom with a snoring partner can be unbearable. I know a couple that keeps separate bedrooms simply because the husband snores so loudly his wife can't make it through a night without waking up. A new study looking at the long-term effects of the snoring surgery says that radiofrequency ablation (RFA) may be the hope that this couple and so many others have been looking for.

The study shows that after two treatments snoring became less severe in patients, and that 76 percent of the study's participants were still satisfied three years later. The surgery uses heat to shrink soft palate tissue that may be obstructing a snorer's airway.

Do any of you sleep next to a snorer - how do you deal with it?

Why We Overeat: Lack of Sleep

FitSugar — Tue, 22 Sep 2009 03:47:24 -0700

We know that healthy portion sizes are the way to go if we're trying to slim down or maintain a healthy weight. So why is it that we're so quick to overdo it when it comes to eating? Health magazine suggests one reason may be that you're not getting enough Zs. When our bodies don't get the proper amount of sleep, two weight-related hormones are affected - leptin and ghrelin. These hormones are responsible for controlling your appetite and making you feel full. In a recent study, participants who slept for only fours hours had an 18 percent decrease in leptin, the hormone that tells the brain you've had enough food. On the other hand, ghrelin, the hormone that triggers hunger, showed a 28 percent increase. That means if you're not getting enough sleep at night, chances are your appetite will be increased when you're awake, so you'll end up eating more than you would if you were well-rested. The problem is sleep-deprived people tend to reach for sugary, high-carb foods for quick energy and comfort, which translates to weight gain.

So break the cycle and be sure to get at least seven hours of sleep a night. If you're feeling tired during the day, reach for a food that contains high-fiber carbs, such as oatmeal, whole-grain bread, and whole-wheat pasta. Eat it with protein to feel full longer and have sustained energy.

Fact or Myth: Sleep

FitSugar — Mon, 14 Sep 2009 05:50:02 -0700

If you never give much thought to the topic of sleep, you should, because we spend a third of our lives snoozing. It plays a huge role in our overall health, so check out this slideshow to separate the facts from the myths.

View Slideshow ›

Ability to Survive on Six Hours of Sleep Is Pipe Dream

FitSugar — Fri, 14 Aug 2009 12:30:50 -0700

One way that busy folks try to increase their productivity level is to sleep less, and many boast that they can survive with six or so hours of sleep. A good night's sleep, between seven and nine hours, has been found to be vital for our overall health. Chronic undersleeping can lead to diabetes, high blood pressure, and some cancers, not to mention depression and short-term memory loss. However, new research from University of California San Francisco has found a mutation in the gene that governs the sleep/wake pattern known as the circadian rhythm. The mother and daughter, who share the mutation, only require six to six and half hours of sleep a night but still feel well rested, proving that it is possible to sleep less and stay healthy. Unfortunately, it is estimated that only three percent of the population has this genetic mutation.

I, for one, run better, both literally and figuratively, on eight hours of sleep. What about you? Do you think you're one of the small percentage of people who requires less sleep?

When You're Stressed Out, What's the First Thing to Go?

FitSugar — Mon, 27 Jul 2009 10:00:00 -0700

When you've got too much going on, something's gotta go. Unfortunately, we often sacrifice our healthiest habits in times of stress. When you're under pressure at work or in your personal life, what's the first thing you usually neglect?

Can't Fall Asleep? Try These Tips

FitSugar — Thu, 16 Jul 2009 13:30:23 -0700

It's so frustrating to be lying in bed, knowing you need your beauty rest and you can't for the life of you fall asleep. So the next time you find yourself tossing and turning, try these helpful tips from fellow FitSugar readers.

"In desperate times, I do the relaxation technique I learned in yoga when you breath and focus on relaxing each little part of your body. I start with my forehead and work down. By the time I reach my hips I'm usually out." - jadfair
"Sometimes it helps me to listen to audiobooks, especially those that I've already read/heard before. It helps me block out all of the swirling end of the day thoughts and just go to sleep." - tlsgirl
Fitsugar reader laellavita says, "If I don't work out, I just feel too restless to sleep. My workout is never at night, but expelling all that energy in one hour always makes me sleep better than a whole stressful day ever does."

For other tips on getting some shuteye, read more.

"I read every night before bed, and I drink a mug of Yogi's Bedtime tea. If I still have trouble, I either start counting backwards from 500, or I've recently discovered an even happier and more peaceful method - making a mental gratitude list based on things that happened that day. I'm usually asleep by the time I reach the third one because it's so pleasant and relaxing." - scorpstar77
Kimpossible suggests listening to "soothing music such as Enya or Enigma." She also says, "If something is really strong on my mind then I write in my journal and get the thoughts out so I can clear my head in order to get to sleep."
"I try to make sure the bedroom is dark. And I tend to get too hot when I sleep, so I try to make sure my fan is on." - Spectra
"I suffered from really bad sleeplessness until I went to my doctor and she told me about 'sleep hygiene.' I got rid of the TV, the books, the alarm clock with the light up numbers, etc. - anything that could potentially keep me awake. Now I just use the bed for sleep and . . . I also take a bath, drink some tea, and turn the computer off about one and a half hours before bedtime." - cjstraus
"Lavender linen spray works for me." - sharshar
Leila07 says, "Reading a book has always worked for me. In college I used to read my history books. I would only have to read a paragraph and then I would be out! Oh and limiting my caffeine intake after lunchtime."
"I wake up at 5 a.m. everyday, it makes going to bed a whole lot easier at night." - kclulu