Female Form: 1900-2000 One Hundred Years of Dips and Curves
of the Year International Beauty Contest
Stirring of Sleeping Beauty
Standards of Beauty: Nature or Nurture
The Smell of Beauty
Place Different Beauty
and the Menstrual Cycle
Question of Beauty
and Sexual Attraction
Pheromones and Male Physiology
Bodies: The Monster Beauty of Tattooed Women
and the Modern Primitive
must stop glorifying physical beauty
to Get Gorgeous
Was the Last Time You Looked Glamorous?
Beauty and Fractal Geometry
Impact of Family Structure and Social Change
Reality of Appearance
Selection and the Biology of Beauty
From Fertility Goddess to Sales Promoter
We Fall in Love
Science of Attraction
Biology in the Beholder's Eye
Science of Attraction by Rob Elder
Cave or Mine
Ah We is One Family
Texture and Female Facial Beauty
to cope with the epidemic of sleeplessness
out during a meeting, jerk awake
snooze through part of a TV show ?
of Americans do, and that's cause for concern. A recent
poll by the National Sleep Foundation,
in Washington, found
that two-thirds of the US. population gets less than the
recommended hours of sleep at night. That means sleeplessnes
proportions in this country , " says Dr. William
at Stanford University School of Medicine.
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.
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.
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
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
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.
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.