best4online.com

Home

Site Map

Blog

Privacy

Add our site

Contact

 

Search the web

 

 External links

beautyworlds.com

BeautyCare.com

The Female Form: 1900-2000 One Hundred Years of Dips and Curves

Face of the Year International Beauty Contest

The Stirring of Sleeping Beauty

Modern Standards of Beauty: Nature or Nurture

Pheromones: The Smell of Beauty

Different Place Different Beauty

Evolutionary Psychology

Beauty and the Menstrual Cycle

The Question of Beauty

Babyness and Sexual Attraction

Female Pheromones and Male Physiology

Face Values

Revolting Bodies: The Monster Beauty of Tattooed Women

Piercing and the Modern Primitive

We must stop glorifying physical beauty

Click Here to Get Gorgeous

BeautynBrains

When Was the Last Time You Looked Glamorous?

Facial Beauty and Fractal Geometry

The Impact of Family Structure and Social Change

The Reality of Appearance

Sexual Selection and the Biology of Beauty

Venus, From Fertility Goddess to Sales Promoter

Why We Fall in Love

The Science of Attraction

The Biology in the Beholder's Eye

The Science of Attraction by Rob Elder

Your Cave or Mine

All Ah We is One Family

Skin Texture and Female Facial Beauty

 

 
How to cope with the epidemic of sleeplessness
 By Kate Murphy        

       Ever space out during a meeting, jerk awake while at your computer, or snooze through part of a TV show ? Millions of Americans do, and that's cause for concern. A recent poll by the National Sleep Foundation, a non profit research group in Washington, found  that two-thirds of the US. population gets less than the recommended hours of sleep at night. That means sleeplessnes is of "epidemic proportions in this country , " says Dr. William Dement, director of the Sleep Disorders Center at Stanford University School of Medicine.

         Whether it's the result, of insomnia or today's burn-the-midnight-oil lifestyle, not getting enough sleep leads to poor     judgment, lack of creativity, impaired memory, even depression. It also can make you more vulnerable toviral and bacterial infections. Researchers at the University of Chicago have found that in adequate sleep over just six nights impairs metabolic and honnonal functions. Over time, this can provoke the onset or increase the severity of hypertension and Type II diabetes, the more common fonn of that disease.

sleep 

 

        For some people, however, the  problem is not so much setting aside time to sleep as falling asleep. Wakefulness is often the result of  bad sleep habits. Sleeping in for      hours on weekends, for example, confuses the body's internal clock, and leads to wide-eyed nights and groggy mornings. So will long naps, although short ones (20 minutes or so) to pay back sleep lost the night before or in anticipation of a late night are, O. K.

        To train your body to get to sleep more easily, try these tips:

        1 . Stick to a regular bedtime schedule.

        2. Try to avoid intense mental activities such as studying your stock portfolio before bedtime. Instead, consider deep breathing, yoga, or light stretching to alleviate the day's stress. Experts also advise keeping a notepad on your nightstand to jot  down worries      to be dealt with the next day. Following the same routine night after night before bedtime seems to help prepare both the mind and the body for sleep.

sleep

        3. Give yourself an physical environment. Drown out disturbing noise and create a soothing background. Keep it cool -- people usually sleep best in rooms that are between 65 and 69 F. And make sure your bed is comfortable and has plenty of room. Sleep experts urge couples to consider a king so they won't disturb each other at night.

        4. Consider getting rid of or hiding your bedside clock. People who can't sleep tend to keep checking the time, which only heightens their anxiety about being awake.   

 

         5. Watch  what you eat. Foods  containing the sleep-inducing amino acid tryptophan (found in dairy products, beans, peanuts, poultry, and green leafy vegetables) are good choices for dinner or a nighttime. snack. You may want to avoid caffeine even during the day because its stimulative effects linger long after consumption.

        6. Limit alcohol consumption and avoid tobacco. Alcohol can produce troubled sleep. Smoking stimulates    the system as much as anice-cold shower .

        7. Do exercise. Studies confirm that moderate aerobic activity at least three days a week promotes sound sleep. But take care not to exercise within four hours before hitting- the hay; otherwise, it tends to have the reverse effect.  One nighttime physical activity that may actually help sleep is sex, which can have a sedating effect. On the other hand, it may worsen the problem for some insomniacs.

        8. If sleep still won't come within 20 minutes of retiring , get out of  bed. Read or watch TV somewhere else until your eyelids droop and then try again.

If sleep trouble or daytime drowsiness persists, consult a doctor. Thyroid and kidney disorders are among possible health problems that can produce insomnia. Regardless of the cause, experts warn that you shouldn't play down chronic lack of sleep. Physically and mentally, you lose when you don't snooze. 

 

 

 

 

             

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Home | Privacy | Contact Us

Copyright 2004 Best4online.com. All Rights Reserved.