|
|
|
FOCUS ON FIBER: How Much is Enough?
FOCUS ON FIBER: How Much is Enough? By Monique N. Gilbert, B.Sc. Personal Health, Nutrition & Lifestyle Coach http://www.MoniqueNGilbert.com Looking for an easy and natural way increase your vitality and improve your overall...
Hemophilia
Hemophilia is a hereditary disease that does not allow blood to clot properly. There are two known forms of Hemophilia which are known as Hemophilia A and Hemophilia B.
Hemophilia A is the most common type and people with this type of Hemophilia...
Self-destroying cancer cells: a major breakthrough for medical research
Although cancer treatments have improved significantly over recent years, the search for the holy grail --a really effective cure -- remains elusive. Even the much improved treatments in common use today carry risks. As Dr Claus Jacob of the...
Take Care Of Your Eyes With Natural Eye Health Medicine
Your eyes are said to be the window of your soul. The way you
perceive the entire world is heavily dependent on your eyes. So
not having good eye health means more than not being able to
read signs; it means you could be greatly misperceiving...
The 3 Keys to Changing Your Health
Motivation, Discipline, & Persistence This book is meant to be primarily practical. It contains theory and philosophy as well, but its main function is to be a tool to improve your life. But most of the solutions in this book are not one-time magic...
|
|
| |
|
|
|
|
|
|
10 Steps To Help You Get A Great Night's Sleep
10 Steps To Help You Get A Great Night's Sleep
How did you sleep last night?
I had a great night's sleep, but when I woke up I thought what a
powerful effect a great night's sleep has on your metabolism,
and I wanted to share with you some ideas about how to get a
better night's sleep.
Now my idea of a great night's sleep is one in which you sleep
soundly and wake fully refreshed and full of energy. During a
great night's sleep you rarely, if ever, think about your
troubles, you never think about the news, and you usually fall
asleep within 10 minutes of your head hitting the pillow (with
positive thoughts in your mind).
Also, a key factor in determining if you had a great night's
sleep is if you dream 'positive' or 'fun' dreams. Because if
your night is full of 'bad' or 'stressful' dreams then you're
most certainly tossing and turning throughout the night and NOT
getting a "restful" sleep.
Why is it so important to get quality sleep each and every
night? Your body and your mind break down and get worn out from
stress during the day.
The only time that your body and your mind repair themselves and
rejuvenate is when you're sleeping. But it's important to note
here that "restful" sleep is the key. Tossing and turning all
night or waking up every few hours is not considered restful
sleep.
I recently read an article that made it to my research center
that stated the facts about how snoring effects your sleep and
your health. People who snore tend to disrupt their sleep, on
average, 300 times each night - now that's not a restful night's
sleep!
Now think about it this way for a moment - if you've been under
stress lately, or if you're mattress sucks, or if you just plain
haven't been able to sleep well for the past few weeks (or
months), then you haven't given your brain or your body the time
it needs to repair itself.
So you actually start each and every day a little bit less
focused and less metabolically healthy than the previous day.
Don't try to catch up on your sleep. People tell me all the time
that they know that they don't get enough sleep during the week
- but they "catch up" on the weekends. Let me put an end to that
myth right now. That does not work!!! Your body and your mind
need a regular sleeping pattern to repair and rejuvenate -
without it you're actually deteriorating yourself rather than
re-energizing yourself.
So what's considered enough sleep?
Generally speaking, everyone should strive to get 8 hours of
restful sleep. Now if you eat a very healthy diet and exercise
properly, and give yourself a few mental breaks during the day,
and if you sleep like a baby and awaken fully refreshed every
day, then you might be the type of person who can get away with
less sleep, maybe 6 hours each night.
On the other hand, if you experience extraordinary amounts of
stress each day (mental or physical), then you'll need more than
8 hours. A marathon runner for example, tends to put his/her
body through a lot of stress each day - that person needs more
than just 8 hours because their body needs more repair time than
normal. The same holds true for the person going through massive
mental stress as well.
So what can you do to help facilitate a better night's sleep for
yourself and those around you?
10 Steps To Help You Get A Great Night's Sleep:
1. Make a list of what you need to do the next day, write it all
down and keep that
paper and pen near your bedside in case you
think of anything else you need to do. When you write things
down you're giving your brain the signal that it no longer needs
to think about those tasks.
2. Don't watch television or listen to the radio (especially the
news) before retiring for the night - and certainly do not fall
asleep with the TV or radio on.
3. Read some inspirational or self-growth material for at least
30 minutes prior to bed. Your goal is to fill your mind with
inspirational thoughts before falling asleep so that the last
thoughts you have before drifting off are uplifting thoughts -
as opposed to the stressful thoughts that most people fall
asleep thinking about.
4. Make sure the room that you're sleeping in is as dark as
possible - the body is made to sleep when it's dark out - the
darker the room the more potential for a deep sleep.
5. Make the room as silent as possible - turn off all electric
devices and ask others in the house to be as quiet as they can
be.
6. Don't eat for at least 3 hours before going to bed. When
there's undigested food in the stomach, your body is forced to
focus on digesting that food rather than being focused on
repairing your body and mind - which is what sleep is all about!
The body was designed to digest food best while moving - not
while laying down.
7. Try to go to bed at approximately 10:00 pm and awake at
approximately 6:00 am. In Ayurvedic medicine it's believed that
there are cycles that are the most conducive for certain
activities. Going to bed at 10:00 pm and arising at 6:00 am
appears to allow the body to rest the deepest, rejuvenate the
most, and give the person the most energy throughout the day.
8. Don't take drugs or vitamins/herbs that are supposed to help
you sleep (unless required by your physician). Most of these
artificial sleeping aids do nothing more than deaden your senses
- the goal of 'sleep' is to give your body the time and means to
repair itself and prepare for the coming day. When you drug
yourself to sleep, every system in your body is slowed down,
including all those systems that are responsible for repairing
you.
9. Make sure that there's a fresh air supply in the room. The
air indoors is said to be some of the most toxic air around.
When you sleep, you're only able to breath in the air that
surrounds you in your enclosed bedroom. Try opening a window (if
it's cold outside then just open the window a crack). The fresh
air that comes in while you sleep will help your body repair
itself because you'll have access to cleaner, more oxygenated
air.
10. During the day, do 60 minutes of mild exercise. If you don't
have time to do 60 minutes in a row, then break it up into 2 -
30 minute sessions, or 3 - 20 minute session, or 6 -10 minute
sessions --- just get a full 60 minutes in. The best exercise
when talking about general health and preparing your body for a
great night's sleep is walking.
I wish you the best night's sleep tonight and every night from
this day on.
About the author:
Christopher Guerriero, is the founder of the National Metabolic
& Longevity Research Center and a best-selling author, speaker,
and coach to millions. He is creator of the award-winning
'Maximize Your Metabolism' system. To learn more about this
step-by-step program, and to sign up for FREE how-to articles
and FREE teleseminars, visit: Maximize Your
Metabolism
|
|
|
|
|
| National Library of Medicine - National Institutes of Health |
| Part of the National Institutes of Health, the National Library of Medicine offers access to health information for consumer, patient, and physicians ... |
| www.nlm.nih.gov |
|
| Health and Medical Information produced by doctors - MedicineNet.com |
| Doctor-produced health and medical information written for you to make informed decisions about your health concerns. |
| www.medicinenet.com |
|
| Medicine in the Yahoo! Directory |
| Collection of sites for health professionals, with sections on specific disciplines, organizations, continuing education, conferences, publications, ... |
| dir.yahoo.com |
|
| MedlinePlus Health Information from the National Library of Medicine |
| Health information from the National Library of Medicine. Easy access to Medline and Health topics, medical dictionaries, directories and publications. |
| medlineplus.gov |
|
| Medicine - Wikipedia, the free encyclopedia |
| Medicine is a branch of health science and the sector of public life ... The practice of medicine combines both science as the evidence base and art in the ... |
| en.wikipedia.org |
|
| Journal Home - Nature Medicine |
| Nature Medicine has a vacancy for a Locum Assistant Editor for six months. The position involves working in all aspects of the editorial process, ... |
| www.nature.com |
|
| The New England Journal of Medicine: Research & Review Articles on ... |
| The New England Journal of Medicine (NEJM) is a weekly general medical journal that publishes new medical research findings, review articles, and editorial ... |
| content.nejm.org |
|
| eMedicine Clinical Knowledge Base |
| eMedicine features up-to-date, searchable, peer-reviewed medical journals, online physician reference textbooks, and a full-text article database in 62 ... |
| www.emedicine.com |
|
| Open Directory - Health: Medicine |
| the entire directory, only in Health/Medicine. Top: Health: Medicine (11429). Description · Medical Specialties (4888); Surgery (2265) ... |
| dmoz.org |
|
| the www virtual library biosciences medicine |
| www.ohsu.edu/cliniweb/wwwvl/ - Similar pages |
|
|
| Medicine - home |
| Bimonthly journal covering the latest results in clinical investigation relevant to hospital and office practice. |
| www.md-journal.com |
|
| Institute of Medicine |
| The Institute of Medicine serves as adviser to the nation to improve health. |
| www.iom.edu |
|
| ScienceDaily: Health & Medicine News |
| Medical Research News. Health news on everything from cancer to nutrition. Full-text, images, updated daily. |
| www.sciencedaily.com |
|
| Google Directory - Health > Medicine |
| Search only in Medicine Search the Web. Medicine. Health > Medicine, Go to Directory Home. Categories. Alternative Medicine (6308) Basic Sciences (66) ... |
| www.google.com |
|
| the world wide web virtual library biosciences medicine |
| www.mcb.harvard.edu/biopages/medicine.html - Similar pages |
|
|
| PLoS Medicine - A Peer-Reviewed Open-Access Journal |
| PLoS Medicine is a peer-reviewed, international, open-access journal published ... Every issue of PLoS Medicine contains a selection of readers' responses. ... |
| medicine.plosjournals.org |
|
| Medicine On-Line - Medicine Online -The International Medical Journal |
| Medicine Online - independent and peer reviewed journal published by Priory Medical Journals - priory.com. |
| www.priory.com |
|
| Entrez PubMed |
| PubMed is a service of the US National Library of Medicine that includes over 16 million citations from MEDLINE and other life science journals for ... |
| www.ncbi.nlm.nih.gov |
|
| Stanford University School of Medicine |
| Home Page of the Stanford University School of Medicine. |
| med.stanford.edu |
|
| Medicine OnLine |
| Meds.com offers medical information and education on cancer (lung cancer, colon cancer, breast cancer, leukemia) and HIV / AIDS for patients, ... |
| www.meds.com |
|
|