Showing posts with label Sleep well. Show all posts
Showing posts with label Sleep well. Show all posts
Tuesday, April 24, 2012
6 Major Health Problems Caused By Lack Of Sleep
How skimping on sleep hurts your health
Cardiovascular Disease
In a 2010 study published in the journal Sleep, researchers at the West Virginia University School of Medicine reviewed data from 30,397 people who had participated in the 2005 National Health Interview Study. They discovered that those sleeping fewer than 7 hours a night were at increased risk of heart disease. In particular, women under 60 who sleep 5 hours or fewer a night have twice the risk for developing heart disease.
Diabetes
According to a study in the journal Diabetes in 2011, University of Chicago and Northwestern University researchers found that when people with type 2 diabetes slept poorly at night, they had a 9 percent higher fasting glucose level, a 30 percent higher fasting insulin level, and a 43 percent higher insulin resistance level. Diabetics with insomnia fared even worse—their fasting glucose levels were 23 percent higher, their fasting insulin levels were 48 percent higher, and their insulin resistance levels were 82 percent higher than diabetics who didn’t have insomnia.
Breast Cancer
Researchers at Tohoku University Graduate School of Medicine in Sendai, Japan, studied data from nearly 24,000 women ages 40 to 79, and learned that those who slept fewer than 6 hours a night had a 62 percent higher risk for breast cancer, while those who slept more than 9 hours a night had a 28 percent lower risk.
Urinary Problems
In findings presented at the May 2011 meeting of the American Urological Association, researchers at the New England Research Institute in Watertown, MA, reviewed data from 4,145 middle-aged men and women and here’s what they discovered:
Five years of sleeping restlessly or too little (fewer than 5 hours a night) can increase by 80 to 90 percent a woman’s risk of needing to wake at night to urinate (nocturia) or of becoming incontinent. A whopping 42 percent of the women classified themselves as restless sleepers, compared with 34 percent of the men. The researchers theorize that sleeping poorly causes inflammation, which in turn can lead to urinary problems.
Colon Cancer
In a study of 1,240 people published in 2011, Case Western University researchers found that those who slept fewer than 6 hours a night were 47 percent more likely to have colorectal polyps, which can become cancerous, than people who clocked at least 7 hours of sleep.
Mortality
A 10-year study of some 16,000 people by researchers at the University of Copenhagen connected the dots between a lack of sleep and an increased risk of mortality. It turns out that the men who reported sleeping badly, especially those under 45, had twice the risk for death than men who reported sleeping well. And men who had three or more sleep disturbances a night had a suicide risk five times higher than men whose sleep was undisturbed. Though sleep disturbances didn’t affect women’s mortality, both women and men who reported sleep disturbances were more likely to have high blood pressure and diabetes.
Via Prevention Magazine
Ten amazing uses for lavender
Who would have thought that an all-purpose medicine could smell so lovely? Well-known for its use in making perfume, soaps, and scented sachets, lavender — either as a tea, tincture or ointment, or essential oil — has been used in healing for centuries.
Infection fighter
Along with garlic and cloves, lavender was an ingredient of the 'Four Thieves vinegar', an infamous brew attributed to 18th century grave robbers who washed their hands with it before stripping corpses of their valuables. Lavender does, in fact, contain tannins that kill bacteria and prevent minor cuts from becoming infected. Add 10 drops of lavender oil to 1/2 cup of water and use to wash the wound.
Tummy tamer
European doctors recommend lavender tea as a digestive aid. It has an antispasmodic effect, helping to relax the muscles of the digestive tract and prevent cramping of the stomach and intestine. It also helps to ease and expel wind. To make tea, put a heaped teaspoon of fresh, unsprayed flowers (or one lever teaspoon of dried lavender) in 1 cup of boiling water for 10 minutes; strain and add honey, if you wish.
Burn buster
In 1910, French chemist Rene Maurice Gattefosse noted that when he burned his hand, lavender oil resulted in faster healing. This discovery sparked research into the capabilities of essential oils: it was, in fact, Gattefosse who invented the word aromatherapy. Put a drop or two of undiluted lavender oil on small burns to ease pain immediately. The discomfort of sunburn can also be alleviated with a compress of cold lavender tea.
Help for headaches
Queen Elizabeth I was said to have favoured lavender tea for her frequent tension headaches, and lavender farmers of old would wear a spray of the flowers beneath their hats — it was apparently a notable fact that they never suffered from headaches, despite working in the bright sun all day. Apply a little neat oil to temples and massage it in for remarkable relief, or sip cool lavender tea.
Acne assistance
Lavender's natural antibacterial, antiseptic, and oil-regulating effects make it ideal for treating acne and other inflammatory skin problems, including eczema and psoriasis. It also helps to reduce scarring. Add 10 drops of lavender oil to 50ml of witch hazel, and dab directly onto spots.
Bathing beauty
A lavender-scented bath is not just a fragrant treat, it provides relief from musculo-skeletal pain, including arthritis, sciatica, sprains, strains, muscle spasms, labour pain, and period pain. Not only does the lavender reduce the actual pain, it also eases anxiety and tension about the pain, which can be a trigger in itself. Add 10 drops of oil to a bath.
Stress less
According to a Japanese study published in the Journal of Agricultural and Food Chemistry, linalool — a substance found in lavender — 'switches off' stress-induced activity in more than 100 genes. Add lavender oil to a diffuser to disperse the scent through a room, or if you have the luxury of time, take a stress-busting soak.
Ease emotional upset
Lavender's aroma comes from airborne molecules of linalyl esters, oils that stimulate the olfactory nerve in the brain and have a balancing effect on the central nervous system, making it very helpful for treating shock, panic, faintness, hysteria, anxiety or depression. Researchers have also discovered that lavender increases the production of particular brain waves that are associated with relaxation and calm. Massage lavender oil down either side of your spine, or inhale it, either via a diffuser or on a tissue.
Stop the sting
Lavender oil helps to reduce the transmission of nerve impulses that carry pain signals, giving it a mild analgesic effect. Apply it neat to relieve the itching and irritation of insect bites and stings — this will also ease redness and swelling.
Get a good night's sleep
It is no accident that lavender is a universal ingredient in sleep pillows. Its calming and mildly sedative effect encourages you to sleep soundly and wake refreshed. A few drops of oil on a pillowcase is very effective; this is also comforting for a child having nightmares.
Caution: Avoid lavender in first trimester of pregnancy or if blood pressure is very low.
Via Australian Women's Weekly
Infection fighter
Along with garlic and cloves, lavender was an ingredient of the 'Four Thieves vinegar', an infamous brew attributed to 18th century grave robbers who washed their hands with it before stripping corpses of their valuables. Lavender does, in fact, contain tannins that kill bacteria and prevent minor cuts from becoming infected. Add 10 drops of lavender oil to 1/2 cup of water and use to wash the wound.
Tummy tamer
European doctors recommend lavender tea as a digestive aid. It has an antispasmodic effect, helping to relax the muscles of the digestive tract and prevent cramping of the stomach and intestine. It also helps to ease and expel wind. To make tea, put a heaped teaspoon of fresh, unsprayed flowers (or one lever teaspoon of dried lavender) in 1 cup of boiling water for 10 minutes; strain and add honey, if you wish.
Burn buster
In 1910, French chemist Rene Maurice Gattefosse noted that when he burned his hand, lavender oil resulted in faster healing. This discovery sparked research into the capabilities of essential oils: it was, in fact, Gattefosse who invented the word aromatherapy. Put a drop or two of undiluted lavender oil on small burns to ease pain immediately. The discomfort of sunburn can also be alleviated with a compress of cold lavender tea.
Help for headaches
Queen Elizabeth I was said to have favoured lavender tea for her frequent tension headaches, and lavender farmers of old would wear a spray of the flowers beneath their hats — it was apparently a notable fact that they never suffered from headaches, despite working in the bright sun all day. Apply a little neat oil to temples and massage it in for remarkable relief, or sip cool lavender tea.
Acne assistance
Lavender's natural antibacterial, antiseptic, and oil-regulating effects make it ideal for treating acne and other inflammatory skin problems, including eczema and psoriasis. It also helps to reduce scarring. Add 10 drops of lavender oil to 50ml of witch hazel, and dab directly onto spots.
Bathing beauty
A lavender-scented bath is not just a fragrant treat, it provides relief from musculo-skeletal pain, including arthritis, sciatica, sprains, strains, muscle spasms, labour pain, and period pain. Not only does the lavender reduce the actual pain, it also eases anxiety and tension about the pain, which can be a trigger in itself. Add 10 drops of oil to a bath.
Stress less
According to a Japanese study published in the Journal of Agricultural and Food Chemistry, linalool — a substance found in lavender — 'switches off' stress-induced activity in more than 100 genes. Add lavender oil to a diffuser to disperse the scent through a room, or if you have the luxury of time, take a stress-busting soak.
Ease emotional upset
Lavender's aroma comes from airborne molecules of linalyl esters, oils that stimulate the olfactory nerve in the brain and have a balancing effect on the central nervous system, making it very helpful for treating shock, panic, faintness, hysteria, anxiety or depression. Researchers have also discovered that lavender increases the production of particular brain waves that are associated with relaxation and calm. Massage lavender oil down either side of your spine, or inhale it, either via a diffuser or on a tissue.
Stop the sting
Lavender oil helps to reduce the transmission of nerve impulses that carry pain signals, giving it a mild analgesic effect. Apply it neat to relieve the itching and irritation of insect bites and stings — this will also ease redness and swelling.
Get a good night's sleep
It is no accident that lavender is a universal ingredient in sleep pillows. Its calming and mildly sedative effect encourages you to sleep soundly and wake refreshed. A few drops of oil on a pillowcase is very effective; this is also comforting for a child having nightmares.
Via Australian Women's Weekly
Saturday, March 24, 2012
10 Surprising Sleep Facts
You think your pilot got enough sleep? Maybe not.
When the National Sleep Foundation surveyed airline pilots about sleepiness on the job, a distressing 23 percent admitted that lack of sleep affects their performance at least once a week, and 20 percent said they had made serious mistakes as a result. Even more train operators reported diminished job performance (26 percent), and 14 percent of truck drivers admitted having a near miss because they were sleepy. Half of the pilots, and 44 percent of truck drivers, said they never or rarely get enough sleep on work nights. Safe travels!
Dreams Can Occur During Any Phase of Sleep
Researchers once thought people only dream during REM (rapid-eye movement) sleep. They now believe we dream during other sleep phases as well.
While REM dreams tends to have elaborate, fantastical plots, non-REM dreams are more like thoughts, such as fretting over the idea that you lost your iPhone or misplaced your shoes. These obsessive thoughts tend to repeat over and over, without the vivid images we usually associate with dreams.
Some People Have a Natural Alarm Clock
Researchers report that the signal that causes them to wake up when they want to is triggered by release of the stress hormone adrenocorticotrophin, in an unconscious anticipation of the stress of waking up.
Teens Need as Much Sleep as Toddlers
If your teenager never wants to get up in the morning, it’s probably because she hasn’t slept long enough. Teens need about 10 hours of sleep on the average, the same as young children, while adults only need eight hours a night. Women may need to sleep an hour longer than men; not getting that extra hour might keep them tired and more prone to depression. People over 65 only need an average of six hours’ sleep.
The Brain Never Sleeps
Your body may be slumbering, but your brain never stops working. It stays busy, constantly instructing your systems to keep functioning—breathing, digesting, pumping blood and all the other tasks that keep you alive while you sleep.
Nighttime Violence Could Be a Brain Symptom
People who kick and punch while they dream are known as "violent sleepers." They have a 50 percent chance of developing a neurological disease such as dementia or Parkinson’s disease as they age. People who act out violent scenes in their dreams should consider neurological testing.
You May Be Able To Reset Your Body Clock in Just One Night
If you’re traveling to a different time zone, or are switching to the night shift, it usually takes a week to adjust to the new schedule. However, you may be able to use your internal “food clock” to override your body clock, suggests a Harvard animal study. Here’s how: Stop eating 16 hours before you want to be awake. After you start eating again, your sleep/wake cycle resets as if it were the start of a new day.
Can’t sleep in a hot house?
Why is it that you love lying in the hot sun, but a hot bedroom is extremely uncomfortable? It’s because your sleep-wake cycle is closely connected to temperature.
In order to succumb to sleep, your core body heat must be in harmony with your skin temperature, and that works best between 64 and 86 degrees Fahrenheit. For older people, the range is much more narrow—between 73 and 77 degrees—which contributes to sleep disorders in that age group.
Sleep Deprivation Can Make You Stupid
Researchers have found that a lack of sleep diminishes your attention and concentration, thereby affecting your problem solving abilities. Without adequate rest, you cannot learn well. It also keeps you from “consolidating” memories, so you cannot remember what you learned from day to day.
Lack of Sleep—or The Wrong Slumber Position—Gives You Wrinkles
When you don’t get enough rest, your bodies release extra cortisol, the “stress hormone.” Too much cortisol breaks down the collagen in your skin—the substance that keeps it smooth and elastic.
Ironically, even an adequate amount beauty sleep can increase wrinkles—if you habitually snooze on your side or belly, with your face mashed into the pillow. These habits gradually etch “sleep lines” that eventually become permanent, according to a study published in Scandinavian Journal of Plastic and Reconstructive Surgery and Hand Surgery. Sleeping on your back, however, helps prevent or reverse the problem.
Via Yahoo! Health
When the National Sleep Foundation surveyed airline pilots about sleepiness on the job, a distressing 23 percent admitted that lack of sleep affects their performance at least once a week, and 20 percent said they had made serious mistakes as a result. Even more train operators reported diminished job performance (26 percent), and 14 percent of truck drivers admitted having a near miss because they were sleepy. Half of the pilots, and 44 percent of truck drivers, said they never or rarely get enough sleep on work nights. Safe travels!
Dreams Can Occur During Any Phase of Sleep
Researchers once thought people only dream during REM (rapid-eye movement) sleep. They now believe we dream during other sleep phases as well.
While REM dreams tends to have elaborate, fantastical plots, non-REM dreams are more like thoughts, such as fretting over the idea that you lost your iPhone or misplaced your shoes. These obsessive thoughts tend to repeat over and over, without the vivid images we usually associate with dreams.
Some People Have a Natural Alarm Clock
Researchers report that the signal that causes them to wake up when they want to is triggered by release of the stress hormone adrenocorticotrophin, in an unconscious anticipation of the stress of waking up.
Teens Need as Much Sleep as Toddlers
If your teenager never wants to get up in the morning, it’s probably because she hasn’t slept long enough. Teens need about 10 hours of sleep on the average, the same as young children, while adults only need eight hours a night. Women may need to sleep an hour longer than men; not getting that extra hour might keep them tired and more prone to depression. People over 65 only need an average of six hours’ sleep.
The Brain Never Sleeps
Your body may be slumbering, but your brain never stops working. It stays busy, constantly instructing your systems to keep functioning—breathing, digesting, pumping blood and all the other tasks that keep you alive while you sleep.
Nighttime Violence Could Be a Brain Symptom
People who kick and punch while they dream are known as "violent sleepers." They have a 50 percent chance of developing a neurological disease such as dementia or Parkinson’s disease as they age. People who act out violent scenes in their dreams should consider neurological testing.
You May Be Able To Reset Your Body Clock in Just One Night
If you’re traveling to a different time zone, or are switching to the night shift, it usually takes a week to adjust to the new schedule. However, you may be able to use your internal “food clock” to override your body clock, suggests a Harvard animal study. Here’s how: Stop eating 16 hours before you want to be awake. After you start eating again, your sleep/wake cycle resets as if it were the start of a new day.
Can’t sleep in a hot house?
Why is it that you love lying in the hot sun, but a hot bedroom is extremely uncomfortable? It’s because your sleep-wake cycle is closely connected to temperature.
In order to succumb to sleep, your core body heat must be in harmony with your skin temperature, and that works best between 64 and 86 degrees Fahrenheit. For older people, the range is much more narrow—between 73 and 77 degrees—which contributes to sleep disorders in that age group.
Sleep Deprivation Can Make You Stupid
Researchers have found that a lack of sleep diminishes your attention and concentration, thereby affecting your problem solving abilities. Without adequate rest, you cannot learn well. It also keeps you from “consolidating” memories, so you cannot remember what you learned from day to day.
Lack of Sleep—or The Wrong Slumber Position—Gives You Wrinkles
When you don’t get enough rest, your bodies release extra cortisol, the “stress hormone.” Too much cortisol breaks down the collagen in your skin—the substance that keeps it smooth and elastic.
Ironically, even an adequate amount beauty sleep can increase wrinkles—if you habitually snooze on your side or belly, with your face mashed into the pillow. These habits gradually etch “sleep lines” that eventually become permanent, according to a study published in Scandinavian Journal of Plastic and Reconstructive Surgery and Hand Surgery. Sleeping on your back, however, helps prevent or reverse the problem.
Via Yahoo! Health
Monday, December 12, 2011
14 Ways to Fake a Good Night's Sleep
When you look exhausted, it doesn't matter whether you were up all night working or dancing—dark circles, puffy eyes, and wan skin look the same either way. Try these easy ways to fake it until you wake it.
Scrub right
The repair work that's supposed to happen in the skin at night includes the natural whisking away of dead cells that leave your complexion looking dull and ashen. A good face exfoliation in the morning can do much the same thing quickly (and inexpensively)—just be sure to choose one with soft round grains rather than a chemical agent such as glycolic or lactic acid, which can increase sun sensitivity and leave you a little blotchy.
Chill out
It may not sound appealing, but it works: A cool shower stimulates circulation in your body and can have a toning effect on your face, says Jeannette Graf, assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City—and research has shown that lowering the temperature just a few degrees can make you feel more awake. (Consider using a peppermint body wash, too, since multiple studies have shown that its scent increases alertness and even improves performance on cognitive tasks.)
Moisturize well
Lack of sleep can compromise your skin's barrier and make it tough for it to retain water. "That dehydration then accentuates any fine lines you already have, which just makes you look even more tired," says Ranella Hirsch, assistant clinical professor of dermatology at Boston University Medical Center.
Subtract puffiness
The old tea-bag-on-the-eyes trick works for a reason: The caffeine constricts blood vessels, the tannins reduce inflammation, and the pressure tamps down the puff. But if that sounds like a pain (or a mess), a chilled compress is just as effective. "Cucumber slices, an eye gel you keep in the fridge, or a bag of frozen peas all work the same way," says Anne Chapas, assistant professor of dermatology at New York University Medical School. "It's really the cold that shrinks the capillaries and stimulates lymphatic drainage." (She uses the peas on patients to take down swelling.)
Get moving
Still bloated? Try ten jumping jacks followed by ten deep breaths (then repeat). "It sounds kind of hokey, but I swear, it really works," says Leslie Baumann, professor of dermatology and director of the University of Miami Cosmetic and Research Institute at the Miller School of Medicine. Because vessels in the lymphatic system lack their own muscles, the body relies on external movement and breathing to keep fluids from pooling in areas like under the eyes. "Because of the emphasis on your breathing, yoga is great for dispersing these fluids, too," Baumann says. "But when you're already running late, jumping jacks will only take a minute."
Don't OD on foundation
When skin is looking lifeless, the answer is actually less foundation rather than more. "Choose a creamy formula that contains light-reflecting particles and apply with your fingers, so it can really melt into the skin," says makeup artist Aaron De Mey. "And be sparing—your face will look much more awake if you can still see you skin." If you wear powder, he recommends applying it only to the chin, forehead, and the sides of the nose. "Having a little glow on your cheeks and the center of the nose is more natural," he explains.
Curl your lashes
Makeup artists are pretty much unanimous about the best way to wake up your eyes. For the most fresh-eyed look, "hold the curler as close to the base of the lashes as possible," says makeup artist Chrisanne Davis. "You only need to squeeze once to maximize the curve and length."
Lighten up
While there are a zillion eye creams that promise to help dark circles, none of them offer an instant fix. Concealer, on the other hand, is a sure thing—so start by choosing a creamy formula that is slightly lighter than your skin (but be careful: Go more than one shade lighter, and it can look ghostly). Davis recommends applying it after foundation—"since you want to use the bare minimum, and your makeup will have already given you a head start." Cover just the dark areas, not the entire under-eye, and resist the urge to overblend.
Pop a pill
If your eyes look bloodshot and puffy even if you went to bed by 10 o'clock, the culprit could be allergies. "I've probably recommended more Claritin than any pharmacist," jokes Hirsch, who advises her patients with recurrent puffy eyes or dark circles to consider taking an antihistamine as a preventive measure; you should know in a week or two if it's working on circles.
Don't skip your lids
If you're focused on undereye circles and puffiness, it's easy to look right past another dead giveaway of exhaustion: pink eyelids. Baumann tells patients to dab them with a cotton ball soaked in (of all things) Afrin. "Nasal sprays contain something called oxymetazoline, which addresses both redness and swelling," she says—and notes that it's particularly effective when you've been crying. If they still look pink, makeup artist Troy Surratt recommends applying an eye-shadow base. "One that's peachy will neutralize blue, purple, and gray tones," he says. In a pinch, yellow-based concealer will work on purple circles—just be sure to pick a formula that isn't thick or drying.
Add sparkle
While makeup artists agree that you generally want to avoid iridescence around the eyes when you're tired ("It just draws attention to the area," says De Mey), there's one exception: "Put just a tiny touch of shimmer cream right in that little hollow in the inner corners of the eyes. Use a golden color if you have dark skin, silvery or pearlescent if you're pale, and then blend well with a Q-tip," instructs De May. "It instantly makes you look refreshed."
Draw the liner
Once you've done everything you can do for the skin on and around the eyes, pull out your eye pencil. "Take a nude-colored pencil and line the inside rim of the lower lid—it will cover any redness and brighten the eye. It's an old Hollywood trick that really works," says Giordano. To define your upper lashes, "go with something a little less severe than black, like a charcoal or a chocolate brown, and push the point into the lash line as you go," says Davis. "Then wing it outward and upward just the tiniest bit at the end—it really does have the effect of opening up the eyes."
Blush brightly
When you consider that another synonym for tired is "drained," adding color to your face with blush makes perfect sense. Makeup artist Susan Giordano likes cream formulas in shades like sheer wine, which, when blended, will "create a transparent flush like when you pinch your cheeks. A light layer of bright blush that has melted into your skin looks more natural than lots and lots of a lighter pastel," she says. De May recommends applying the color slightly higher on the face than usual when you need to look more awake. "Use your fingers to rub it on the highest point of the apples, right over the edge of the orbital bone," he says. "Blurring that line a little will help draw attention away from any darkness or puffiness there."
Whiten your eyes
The most artful makeup in the world won't do squat if your eyes are bloodshot. Usually caused by dehydration, it's easily treated with drops like Visine, which contain ingredients that will shrink the blood vessels. If you're willing to spend a little more (and you don't wear contact lenses), Graf swears by Collyre Bleu from Alcone. "They have the slightest blue tint that also counteracts any yellowness you may have in the eyes and makes them incredibly white," she says. "I use them before I go on TV." Just don't use whitening drops every day—opthalmologists warn that over time, they can have a rebound reddening effect.
Via Allure
Scrub right
The repair work that's supposed to happen in the skin at night includes the natural whisking away of dead cells that leave your complexion looking dull and ashen. A good face exfoliation in the morning can do much the same thing quickly (and inexpensively)—just be sure to choose one with soft round grains rather than a chemical agent such as glycolic or lactic acid, which can increase sun sensitivity and leave you a little blotchy.
Chill out
It may not sound appealing, but it works: A cool shower stimulates circulation in your body and can have a toning effect on your face, says Jeannette Graf, assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City—and research has shown that lowering the temperature just a few degrees can make you feel more awake. (Consider using a peppermint body wash, too, since multiple studies have shown that its scent increases alertness and even improves performance on cognitive tasks.)
Moisturize well
Lack of sleep can compromise your skin's barrier and make it tough for it to retain water. "That dehydration then accentuates any fine lines you already have, which just makes you look even more tired," says Ranella Hirsch, assistant clinical professor of dermatology at Boston University Medical Center.
Subtract puffiness
The old tea-bag-on-the-eyes trick works for a reason: The caffeine constricts blood vessels, the tannins reduce inflammation, and the pressure tamps down the puff. But if that sounds like a pain (or a mess), a chilled compress is just as effective. "Cucumber slices, an eye gel you keep in the fridge, or a bag of frozen peas all work the same way," says Anne Chapas, assistant professor of dermatology at New York University Medical School. "It's really the cold that shrinks the capillaries and stimulates lymphatic drainage." (She uses the peas on patients to take down swelling.)
Get moving
Still bloated? Try ten jumping jacks followed by ten deep breaths (then repeat). "It sounds kind of hokey, but I swear, it really works," says Leslie Baumann, professor of dermatology and director of the University of Miami Cosmetic and Research Institute at the Miller School of Medicine. Because vessels in the lymphatic system lack their own muscles, the body relies on external movement and breathing to keep fluids from pooling in areas like under the eyes. "Because of the emphasis on your breathing, yoga is great for dispersing these fluids, too," Baumann says. "But when you're already running late, jumping jacks will only take a minute."
Don't OD on foundation
When skin is looking lifeless, the answer is actually less foundation rather than more. "Choose a creamy formula that contains light-reflecting particles and apply with your fingers, so it can really melt into the skin," says makeup artist Aaron De Mey. "And be sparing—your face will look much more awake if you can still see you skin." If you wear powder, he recommends applying it only to the chin, forehead, and the sides of the nose. "Having a little glow on your cheeks and the center of the nose is more natural," he explains.
Curl your lashes
Makeup artists are pretty much unanimous about the best way to wake up your eyes. For the most fresh-eyed look, "hold the curler as close to the base of the lashes as possible," says makeup artist Chrisanne Davis. "You only need to squeeze once to maximize the curve and length."
Lighten up
While there are a zillion eye creams that promise to help dark circles, none of them offer an instant fix. Concealer, on the other hand, is a sure thing—so start by choosing a creamy formula that is slightly lighter than your skin (but be careful: Go more than one shade lighter, and it can look ghostly). Davis recommends applying it after foundation—"since you want to use the bare minimum, and your makeup will have already given you a head start." Cover just the dark areas, not the entire under-eye, and resist the urge to overblend.
Pop a pill
If your eyes look bloodshot and puffy even if you went to bed by 10 o'clock, the culprit could be allergies. "I've probably recommended more Claritin than any pharmacist," jokes Hirsch, who advises her patients with recurrent puffy eyes or dark circles to consider taking an antihistamine as a preventive measure; you should know in a week or two if it's working on circles.
Don't skip your lids
If you're focused on undereye circles and puffiness, it's easy to look right past another dead giveaway of exhaustion: pink eyelids. Baumann tells patients to dab them with a cotton ball soaked in (of all things) Afrin. "Nasal sprays contain something called oxymetazoline, which addresses both redness and swelling," she says—and notes that it's particularly effective when you've been crying. If they still look pink, makeup artist Troy Surratt recommends applying an eye-shadow base. "One that's peachy will neutralize blue, purple, and gray tones," he says. In a pinch, yellow-based concealer will work on purple circles—just be sure to pick a formula that isn't thick or drying.
Add sparkle
While makeup artists agree that you generally want to avoid iridescence around the eyes when you're tired ("It just draws attention to the area," says De Mey), there's one exception: "Put just a tiny touch of shimmer cream right in that little hollow in the inner corners of the eyes. Use a golden color if you have dark skin, silvery or pearlescent if you're pale, and then blend well with a Q-tip," instructs De May. "It instantly makes you look refreshed."
Draw the liner
Once you've done everything you can do for the skin on and around the eyes, pull out your eye pencil. "Take a nude-colored pencil and line the inside rim of the lower lid—it will cover any redness and brighten the eye. It's an old Hollywood trick that really works," says Giordano. To define your upper lashes, "go with something a little less severe than black, like a charcoal or a chocolate brown, and push the point into the lash line as you go," says Davis. "Then wing it outward and upward just the tiniest bit at the end—it really does have the effect of opening up the eyes."
Blush brightly
When you consider that another synonym for tired is "drained," adding color to your face with blush makes perfect sense. Makeup artist Susan Giordano likes cream formulas in shades like sheer wine, which, when blended, will "create a transparent flush like when you pinch your cheeks. A light layer of bright blush that has melted into your skin looks more natural than lots and lots of a lighter pastel," she says. De May recommends applying the color slightly higher on the face than usual when you need to look more awake. "Use your fingers to rub it on the highest point of the apples, right over the edge of the orbital bone," he says. "Blurring that line a little will help draw attention away from any darkness or puffiness there."
Whiten your eyes
The most artful makeup in the world won't do squat if your eyes are bloodshot. Usually caused by dehydration, it's easily treated with drops like Visine, which contain ingredients that will shrink the blood vessels. If you're willing to spend a little more (and you don't wear contact lenses), Graf swears by Collyre Bleu from Alcone. "They have the slightest blue tint that also counteracts any yellowness you may have in the eyes and makes them incredibly white," she says. "I use them before I go on TV." Just don't use whitening drops every day—opthalmologists warn that over time, they can have a rebound reddening effect.
Via Allure
Rude Awakening
As many as 70 percent of us don't get enough sleep—and have the dark circles to prove it. The 27 most effective ways to wind down at night, rev up in the morning, and feel your best all day long.
In a perfect world, we would never need alarm clocks. Not only would we effortlessly conk out the moment our heads hit the pillow, our eyes would spontaneously open at the same time every day, and we would spring enthusiastically from our beds as chirping bluebirds alighted on our fingertips. As if. In reality, less than 30 percent of people in one survey by the Centers for Disease Control and Prevention reported getting the rest they need every night—not that this statistic is anything to lose sleep over. Experts have a wealth of tips for the chronically fatigued. This is your wake-up call.
GET INTO THE MOOD
A few tweaks to your evening ritual will make mornings a whole lot easier.
• Snack yourself to sleep. Eating a small carbohydrate-heavy snack with a bit of protein one to two hours before bed will trigger your brain to produce the calming neurotransmitter serotonin, says New York City nutritionist Joy Bauer, author of Joy Bauer's Food Cures (Rodale). Her favorite sleep inducers: a scoop of light ice cream with berries, or a rice cake with a slice of turkey or a teaspoon of peanut butter.
• Chill out (for real). Keeping your body cool at night signals it to fall into a deeper, more restful sleep, says psychiatrist Sara Mednick, author of Take a Nap! Change Your Life (Workman Publishing). Turn down the thermostat in your room to 68 degrees, she says.
• Ditch your beeping alarm. "The loud sound that wakes you up from deep sleep is too much of a transition for the brain and body," says Mednick. "Your brain is still moving very slowly and can't adjust to the fast, bright waking world. It can take 30 minutes to an hour to fully clear your head." She recommends replacing a conventional alarm clock with one that "wakes you up gradually, either with light or with gongs that start very quietly," she says. (Most come with quirky names like Peaceful Progression or the Zen Timepiece.)
• Don't light up. Keep digital clocks out of view, urges Mednick—who adds that lights blinking on your BlackBerry, computer, or television can also disrupt slumber. Even worse, a visible clock can be a stressful reminder of how much time you've spent tossing and turning, which can make it harder to sleep peacefully. So can exposure to bright light during your two-minute trip to the bathroom. "Even a little light can decrease melatonin levels, making it difficult to fall back to sleep," says Mednick.
• Watch out for Sunday night insomnia. Yes, it can be caused by workweek dread. But more often it's the result of erratic sleep behavior on the weekends—when you're more likely to stay out until 2 a.m. and lounge in bed past 10 the next day. The solution, says Michael Thorpy, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City, is to put yourself on a sleep schedule and stick to it seven days a week. "It's the single most important thing you can do to improve your energy level," he says.
SPRING INTO ACTION
Waking up is hard to do—not even the kindest alarm clock will change that. When throwing the covers over your head isn't an option, these tricks will propel you up and out.
• Don't procrastinate. Slapping the snooze bar only postpones the inevitable— and leaves you with the kind of fragmented sleep that makes you feel groggy. Set the alarm for the time you really have to get up, and place the clock across the room— so you're forced into the vertical position.
• Hit the gym. "Exercise increases blood pressure and heart rate and activates the whole sympathetic nervous system,"says Thomas Plante, professor of psychology at Santa Clara University in California. For those with no major cardiovascular problems, "this wakes you up and gives you a healthy boost in the morning." The most energizing workouts, according to Plante's research: solo outdoor activities, which expose you to energy-boosting sunlight and "aren't so draining, because you don't have to worry about keeping up conversation."
• Give yourself goose bumps. We weren't very excited to learn that a cool shower is better than a warm one. But Mark Mahowald, professor of neurology at the University of Minnesota Medical School, says that simply making your shower a few degrees cooler will increase alertness. And if you're daring, some neuroscientists theorize that taking a truly cold shower (68 degrees) could increase levels of betaendorphins and produce a sense of well-being, says Orly Avitzur, a neurologist in Tarrytown, New York, and editor in chief of the American Academy of Neurology website. Adding a peppermint body wash or shampoo to the mix puts even more spring in your step, says Rachel Herz, author of The Scent of Desire (William Morrow) and visiting professor of psychiatry and human behavior at Brown University Medical School. (She cocreated Scentology Endurance Enhancer, an energizing peppermint-based fragrance.) "Numerous studies have shown that people are stronger, faster, and more attentive after exposure to peppermint," according to Herz. One such study, at Wheeling Jesuit University, found that athletes exposed to the scent could do more push-ups.
EAT FOR ENERGY
What we eat and drink in the morning is extra-important because breakfast can provide either a long-lasting energy boost—or just a short-lived jolt that leaves you yearning for bed by noon.
• Start drinking. Down two eight-ounce glasses of plain water as soon as the alarm goes off. "We all wake up dehydrated," says Susan Kleiner, a dietitian and author of The Good Mood Diet (Springboard Press). This is a problem, considering that every biochemical reaction—all of our thinking processes and our muscle contractions—depend on us having enough water.
• Get your omega-3's. These fatty acids "are critically important in improving brain function, energy, and mood," says Kleiner, who has been known to add omega-3-rich salmon to her morning omelet. Taking a 1,000- to 1,500-milligram supplement every day may also produce energizing benefits in a week.
• Resist the baseball-size bagel. After providing a quick spike in blood-sugar levels, simple carbohydrates leave you even more sluggish than before. Instead, try a protein shake or a slice of whole-wheat toast with fruit and cottage cheese or Greek yogurt, or have the toast with an omelet, says dietitian Susan Bowerman. Eggs are also rich in choline, which helps the brain make the concentration-boosting neurotransmitter acetylcholine.
• Try some caffeine. The stimulant not only inhibits the body's chemicals responsible for drowsiness, but it also prompts the release of adrenaline, which speeds heart rate, opens the lungs' breathing tubes, increases blood flow to the muscles, and causes the liver to release sugar into the bloodstream. An eight-ounce up in the morning (or about 50 milligrams of caffeine) is enough to kick-start most people into the land of the living, according to Thorpy. Just steer clear of those fat- and sugar-laden milk shakes masquerading as coffee. The best brew is a latte, says Kleiner: "The protein and carbohydrates in milk are ideal for fueling the brain and muscles."
THE FOUR O'CLOCK SLUMP
If you fight off sleepiness in the morning only to have it return full force after lunch, you've got company—The New York Times reported that an estimated 15 to 20 percent of us take a daily catnap. (The body's circadian rhythm shifts into rest mode around 2 or 3 p.m.) Taking a 20-minute nap can restore energy without leaving you feeling groggy. Then again, it could also get you fired. Here, some ways to wake yourself up instead.
• Take a walk…and not just to the coffee machine. The energizing benefits of exercise apply at any time of the day, says Plante, who claims a brisk stroll around the block can reinvigorate your mind and body as well as a double espresso. (The former is arguably even more effective, because its rousing effects last longer and won't impact your sleep later that night.) "Our studies show that even ten minutes can give you the boost you need," says Plante.
• Hit the (water) bottle. Mental and physical energy plummet when you're even mildly dehydrated, says Kleiner. Drink more water than coffee, which in excess can act as a diuretic. As for those colorful energy cocktails of taurine, ginkgo, and creatine billing themselves as rocket fuel, "they're expensive candy," Kleiner says. "It's probably the sugar and caffeine that give you the jolt—and will also cause you to crash a few hours later."
• Snack smarter. "When you're tired, it's best to choose foods that give some carbohydrates to lift your blood sugar, plus some protein to sustain you," says Bowerman. Her top picks: a carton of yogurt, a piece of string cheese with whole-grain crackers, or a half-cup of cottage cheese with fruit. Even the office vending machine offers a few options. Trail mix will keep you going until dinnertime, provided you "eat just the nuts and dried fruit, not the coated raisins or chocolate chips," says Bowerman. "The next-best bet is an oatmeal cookie—at least you'll get a few whole-grain oats. Have one with some low-fat milk."
BAD BUZZ
Yet another reason to abandon your vices: They can help prevent you from getting a good night's rest.
• Too much caffeine. This one's obvious. But what may be surprising is exactly how long the caffeine from coffee, tea, and cola stays in your system. You need to cut yourself off at least eight hours before bedtime to be safe, says Bauer. And keep in mind that eating a lot of chocolate late in the day can also keep you hopped-up at night.
• Nicotine. If you must smoke, have your last cigarette of the day at least four hours before bedtime, says Thorpy.
• Alcohol. The drink that helps you drift off is likely to make you toss and turn hours later, says Mahowald. For some, even one glass of wine can corrupt sleep quality. But for most, it's downing several drinks that will lead to increased alertness as the alcohol leaves the bloodstream—which could be at 3 a.m.
• A big meal. "A food hangover is almost as bad as an alcohol hangover," says Bauer, who cautions that the bloating caused by eating a plate of steak frites at night will leave you feeling sapped the next morning. A high-protein meal can make the body feel more alert, too, says Bowerman, who advises having a high-carb dinner instead.
Via Allure
In a perfect world, we would never need alarm clocks. Not only would we effortlessly conk out the moment our heads hit the pillow, our eyes would spontaneously open at the same time every day, and we would spring enthusiastically from our beds as chirping bluebirds alighted on our fingertips. As if. In reality, less than 30 percent of people in one survey by the Centers for Disease Control and Prevention reported getting the rest they need every night—not that this statistic is anything to lose sleep over. Experts have a wealth of tips for the chronically fatigued. This is your wake-up call.
GET INTO THE MOOD
A few tweaks to your evening ritual will make mornings a whole lot easier.
• Snack yourself to sleep. Eating a small carbohydrate-heavy snack with a bit of protein one to two hours before bed will trigger your brain to produce the calming neurotransmitter serotonin, says New York City nutritionist Joy Bauer, author of Joy Bauer's Food Cures (Rodale). Her favorite sleep inducers: a scoop of light ice cream with berries, or a rice cake with a slice of turkey or a teaspoon of peanut butter.
• Chill out (for real). Keeping your body cool at night signals it to fall into a deeper, more restful sleep, says psychiatrist Sara Mednick, author of Take a Nap! Change Your Life (Workman Publishing). Turn down the thermostat in your room to 68 degrees, she says.
• Ditch your beeping alarm. "The loud sound that wakes you up from deep sleep is too much of a transition for the brain and body," says Mednick. "Your brain is still moving very slowly and can't adjust to the fast, bright waking world. It can take 30 minutes to an hour to fully clear your head." She recommends replacing a conventional alarm clock with one that "wakes you up gradually, either with light or with gongs that start very quietly," she says. (Most come with quirky names like Peaceful Progression or the Zen Timepiece.)
• Don't light up. Keep digital clocks out of view, urges Mednick—who adds that lights blinking on your BlackBerry, computer, or television can also disrupt slumber. Even worse, a visible clock can be a stressful reminder of how much time you've spent tossing and turning, which can make it harder to sleep peacefully. So can exposure to bright light during your two-minute trip to the bathroom. "Even a little light can decrease melatonin levels, making it difficult to fall back to sleep," says Mednick.
• Watch out for Sunday night insomnia. Yes, it can be caused by workweek dread. But more often it's the result of erratic sleep behavior on the weekends—when you're more likely to stay out until 2 a.m. and lounge in bed past 10 the next day. The solution, says Michael Thorpy, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City, is to put yourself on a sleep schedule and stick to it seven days a week. "It's the single most important thing you can do to improve your energy level," he says.
SPRING INTO ACTION
Waking up is hard to do—not even the kindest alarm clock will change that. When throwing the covers over your head isn't an option, these tricks will propel you up and out.
• Don't procrastinate. Slapping the snooze bar only postpones the inevitable— and leaves you with the kind of fragmented sleep that makes you feel groggy. Set the alarm for the time you really have to get up, and place the clock across the room— so you're forced into the vertical position.
• Hit the gym. "Exercise increases blood pressure and heart rate and activates the whole sympathetic nervous system,"says Thomas Plante, professor of psychology at Santa Clara University in California. For those with no major cardiovascular problems, "this wakes you up and gives you a healthy boost in the morning." The most energizing workouts, according to Plante's research: solo outdoor activities, which expose you to energy-boosting sunlight and "aren't so draining, because you don't have to worry about keeping up conversation."
• Give yourself goose bumps. We weren't very excited to learn that a cool shower is better than a warm one. But Mark Mahowald, professor of neurology at the University of Minnesota Medical School, says that simply making your shower a few degrees cooler will increase alertness. And if you're daring, some neuroscientists theorize that taking a truly cold shower (68 degrees) could increase levels of betaendorphins and produce a sense of well-being, says Orly Avitzur, a neurologist in Tarrytown, New York, and editor in chief of the American Academy of Neurology website. Adding a peppermint body wash or shampoo to the mix puts even more spring in your step, says Rachel Herz, author of The Scent of Desire (William Morrow) and visiting professor of psychiatry and human behavior at Brown University Medical School. (She cocreated Scentology Endurance Enhancer, an energizing peppermint-based fragrance.) "Numerous studies have shown that people are stronger, faster, and more attentive after exposure to peppermint," according to Herz. One such study, at Wheeling Jesuit University, found that athletes exposed to the scent could do more push-ups.
EAT FOR ENERGY
What we eat and drink in the morning is extra-important because breakfast can provide either a long-lasting energy boost—or just a short-lived jolt that leaves you yearning for bed by noon.
• Start drinking. Down two eight-ounce glasses of plain water as soon as the alarm goes off. "We all wake up dehydrated," says Susan Kleiner, a dietitian and author of The Good Mood Diet (Springboard Press). This is a problem, considering that every biochemical reaction—all of our thinking processes and our muscle contractions—depend on us having enough water.
• Get your omega-3's. These fatty acids "are critically important in improving brain function, energy, and mood," says Kleiner, who has been known to add omega-3-rich salmon to her morning omelet. Taking a 1,000- to 1,500-milligram supplement every day may also produce energizing benefits in a week.
• Resist the baseball-size bagel. After providing a quick spike in blood-sugar levels, simple carbohydrates leave you even more sluggish than before. Instead, try a protein shake or a slice of whole-wheat toast with fruit and cottage cheese or Greek yogurt, or have the toast with an omelet, says dietitian Susan Bowerman. Eggs are also rich in choline, which helps the brain make the concentration-boosting neurotransmitter acetylcholine.
• Try some caffeine. The stimulant not only inhibits the body's chemicals responsible for drowsiness, but it also prompts the release of adrenaline, which speeds heart rate, opens the lungs' breathing tubes, increases blood flow to the muscles, and causes the liver to release sugar into the bloodstream. An eight-ounce up in the morning (or about 50 milligrams of caffeine) is enough to kick-start most people into the land of the living, according to Thorpy. Just steer clear of those fat- and sugar-laden milk shakes masquerading as coffee. The best brew is a latte, says Kleiner: "The protein and carbohydrates in milk are ideal for fueling the brain and muscles."
THE FOUR O'CLOCK SLUMP
If you fight off sleepiness in the morning only to have it return full force after lunch, you've got company—The New York Times reported that an estimated 15 to 20 percent of us take a daily catnap. (The body's circadian rhythm shifts into rest mode around 2 or 3 p.m.) Taking a 20-minute nap can restore energy without leaving you feeling groggy. Then again, it could also get you fired. Here, some ways to wake yourself up instead.
• Take a walk…and not just to the coffee machine. The energizing benefits of exercise apply at any time of the day, says Plante, who claims a brisk stroll around the block can reinvigorate your mind and body as well as a double espresso. (The former is arguably even more effective, because its rousing effects last longer and won't impact your sleep later that night.) "Our studies show that even ten minutes can give you the boost you need," says Plante.
• Hit the (water) bottle. Mental and physical energy plummet when you're even mildly dehydrated, says Kleiner. Drink more water than coffee, which in excess can act as a diuretic. As for those colorful energy cocktails of taurine, ginkgo, and creatine billing themselves as rocket fuel, "they're expensive candy," Kleiner says. "It's probably the sugar and caffeine that give you the jolt—and will also cause you to crash a few hours later."
• Snack smarter. "When you're tired, it's best to choose foods that give some carbohydrates to lift your blood sugar, plus some protein to sustain you," says Bowerman. Her top picks: a carton of yogurt, a piece of string cheese with whole-grain crackers, or a half-cup of cottage cheese with fruit. Even the office vending machine offers a few options. Trail mix will keep you going until dinnertime, provided you "eat just the nuts and dried fruit, not the coated raisins or chocolate chips," says Bowerman. "The next-best bet is an oatmeal cookie—at least you'll get a few whole-grain oats. Have one with some low-fat milk."
BAD BUZZ
Yet another reason to abandon your vices: They can help prevent you from getting a good night's rest.
• Too much caffeine. This one's obvious. But what may be surprising is exactly how long the caffeine from coffee, tea, and cola stays in your system. You need to cut yourself off at least eight hours before bedtime to be safe, says Bauer. And keep in mind that eating a lot of chocolate late in the day can also keep you hopped-up at night.
• Nicotine. If you must smoke, have your last cigarette of the day at least four hours before bedtime, says Thorpy.
• Alcohol. The drink that helps you drift off is likely to make you toss and turn hours later, says Mahowald. For some, even one glass of wine can corrupt sleep quality. But for most, it's downing several drinks that will lead to increased alertness as the alcohol leaves the bloodstream—which could be at 3 a.m.
• A big meal. "A food hangover is almost as bad as an alcohol hangover," says Bauer, who cautions that the bloating caused by eating a plate of steak frites at night will leave you feeling sapped the next morning. A high-protein meal can make the body feel more alert, too, says Bowerman, who advises having a high-carb dinner instead.
Via Allure
8 Sleep Myths, Busted
Myth: There’s no such thing as a beauty sleep.
Fact: Recent research from Sweden shows that getting enough sleep does makes you more attractive. The investigators asked 65 untrained observers (age 18 to 61) to randomly rate the attractiveness of 23 men and women age 18 to 31 on the basis of photographs. There were two photos of each participant, one taken after a good night’s sleep and another taken after being awake for 31 hours following a night when they didn’t get enough sleep. The observers rated the sleep-deprived photos as less attractive and less healthy.
Myth: Reading or watching TV relaxes you so you can nod off.
Fact: Conventional wisdom holds that this is a bad practice because an engrossing book or TV show can keep you awake. But new evidence suggests that something more serious is taking place: overexposure to light at night. Your bedside lamp or the glow from the TV screen can suppress production of melatonin, the hormone essential to our sleep-wake cycle. Melatonin is produced by the pineal gland in the brain, but this happens only in the dark, says sleep specialist Rubin Naiman, Ph.D., clinical assistant professor of medicine at the University of Arizona’s Center for Integrative Medicine. What’s more, Israeli researchers have linked light at night (from the TV, a night light, an open window) to an increased risk of breast cancer.
Myth: Beer or wine before bed helps you sleep.
Fact: While a nightcap may seem relaxing, alcohol actually disrupts normal sleep cycles, particularly refreshing REM (rapid eye movement) sleep, the stage when dreams normally occur. According to the Cleveland Clinic, the result can be “REM rebound,” causing nightmares and trouble sleeping. And frequent alcohol use can launch a vicious cycle of seriously disturbed sleep, often leading to more drinking or substance abuse in a quest for sleep.
Myth: We need less sleep as we get older.
Fact: Regardless of age, adults need seven to nine hours of shut-eye daily. The notion that seniors need less shut-eye comes from the fact that sleep patterns change with age so that older people may wake up more often and don’t regularly clock those seven to nine hours.
Myth: If you can’t sleep or you wake up during the night, it's best to relax until you fall asleep.
Fact: Not being able to fall or stay asleep is a symptom of insomnia. Sleep experts say your best bet is to get up after 15 or 20 minutes, go into another room and listen to music or read until you feel drowsy.
Myth: Taking prescription sleeping pills is a path to addiction.
Fact: According to the National Sleep Foundation, today’s sleeping pills taken as directed are safe and effective treatments for insomnia and present a lower risk of dependency than yesterday’s medications. (Exception: individuals with a history of addiction or alcohol or drug abuse.) Just be sure that you can sleep for 7 to 8 hours before you swallow the pill.
Myth: Your brain rests during sleep.
Fact: Your body rests while you snooze, but your brain is pretty busy consolidating memories and cognitive function. Sleep is also thought to give neurons used while we’re awake a chance to shut down and repair themselves so that they can continue to function normally. But awake or asleep, the brain is on the job. You’re still breathing, aren’t you?
Myth: The more sleep, the better.
Fact: Getting too much—or too little—slumber is linked to higher rates of diabetes, high blood pressure, and heart disease, reports Harvard Medical School’s Division of Sleep Medicine. Also concerning is a 2009 study from Spain, which found that adults age 65 or older who typically slept nine hours or more (including naps) were at higher risk for dementia. And other research has suggested that habitually sleeping nine hours or longer is associated with depression, illness and accidents. Conversely, regularly snoozing less than six hours a night is a risk factor for obesity, which in turn can lead to a long list of health risks, including diabetes, high blood pressure and heart disease. For optimum health, aim for 7 to 8 hours of sleep.
Fact: Recent research from Sweden shows that getting enough sleep does makes you more attractive. The investigators asked 65 untrained observers (age 18 to 61) to randomly rate the attractiveness of 23 men and women age 18 to 31 on the basis of photographs. There were two photos of each participant, one taken after a good night’s sleep and another taken after being awake for 31 hours following a night when they didn’t get enough sleep. The observers rated the sleep-deprived photos as less attractive and less healthy.
Myth: Reading or watching TV relaxes you so you can nod off.
Fact: Conventional wisdom holds that this is a bad practice because an engrossing book or TV show can keep you awake. But new evidence suggests that something more serious is taking place: overexposure to light at night. Your bedside lamp or the glow from the TV screen can suppress production of melatonin, the hormone essential to our sleep-wake cycle. Melatonin is produced by the pineal gland in the brain, but this happens only in the dark, says sleep specialist Rubin Naiman, Ph.D., clinical assistant professor of medicine at the University of Arizona’s Center for Integrative Medicine. What’s more, Israeli researchers have linked light at night (from the TV, a night light, an open window) to an increased risk of breast cancer.
Myth: Beer or wine before bed helps you sleep.
Fact: While a nightcap may seem relaxing, alcohol actually disrupts normal sleep cycles, particularly refreshing REM (rapid eye movement) sleep, the stage when dreams normally occur. According to the Cleveland Clinic, the result can be “REM rebound,” causing nightmares and trouble sleeping. And frequent alcohol use can launch a vicious cycle of seriously disturbed sleep, often leading to more drinking or substance abuse in a quest for sleep.
Myth: We need less sleep as we get older.
Fact: Regardless of age, adults need seven to nine hours of shut-eye daily. The notion that seniors need less shut-eye comes from the fact that sleep patterns change with age so that older people may wake up more often and don’t regularly clock those seven to nine hours.
Myth: If you can’t sleep or you wake up during the night, it's best to relax until you fall asleep.
Fact: Not being able to fall or stay asleep is a symptom of insomnia. Sleep experts say your best bet is to get up after 15 or 20 minutes, go into another room and listen to music or read until you feel drowsy.
Myth: Taking prescription sleeping pills is a path to addiction.
Fact: According to the National Sleep Foundation, today’s sleeping pills taken as directed are safe and effective treatments for insomnia and present a lower risk of dependency than yesterday’s medications. (Exception: individuals with a history of addiction or alcohol or drug abuse.) Just be sure that you can sleep for 7 to 8 hours before you swallow the pill.
Myth: Your brain rests during sleep.
Fact: Your body rests while you snooze, but your brain is pretty busy consolidating memories and cognitive function. Sleep is also thought to give neurons used while we’re awake a chance to shut down and repair themselves so that they can continue to function normally. But awake or asleep, the brain is on the job. You’re still breathing, aren’t you?
Myth: The more sleep, the better.
Fact: Getting too much—or too little—slumber is linked to higher rates of diabetes, high blood pressure, and heart disease, reports Harvard Medical School’s Division of Sleep Medicine. Also concerning is a 2009 study from Spain, which found that adults age 65 or older who typically slept nine hours or more (including naps) were at higher risk for dementia. And other research has suggested that habitually sleeping nine hours or longer is associated with depression, illness and accidents. Conversely, regularly snoozing less than six hours a night is a risk factor for obesity, which in turn can lead to a long list of health risks, including diabetes, high blood pressure and heart disease. For optimum health, aim for 7 to 8 hours of sleep.
Tuesday, November 1, 2011
5 Bizarre Weight Loss Tricks That Work
1. Sniff a banana, apple, or peppermint
You might feel silly, but it works. When Dr Alan R. Hirsch of the Smell & Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost – an average of 30 lb each. One theory is that sniffing the food tricks the brain into thinking you're actually eating it.
2. Hang a mirror opposite your seat at the table.
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.2. Hang a mirror opposite your seat at the table.One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
3. Surround yourself with blue
There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
4. Shoot your food
Rather than writing down every morsel, take a picture of it, and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. “Snapping photos and then looking back at them can make people stop and think before indulging,” nutritionist Joan Salge Blake says. It needn’t be a big production: your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetables. Don’t pat yourself on the back quite yet, though. A simple snapshot of your heaping dish may “show your extra helping of cheese or deep-fried croutons,” Joan cautions. A visual reminder might be just enough to give you pause next time before you ladle on the blue cheese dressing. -- Joan is a spokesperson for the American Dietetic Association. Find other healthy eating tips in her book, Nutrition & You.
5. Tie yourself upYou could try fitness guru Valerie Orsoni’s “Le Petit Secret”: “A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy—particularly if the ribbon starts to feel tighter as the evening goes on!”
Via Reader's Digest
Sunday, October 30, 2011
Easy Ways to Add 20 Years to Your Life
Add 2.2 years: Walk 30 minutes a day
This is crucial to keeping your weight steady and lowering your risk of heart disease and diabetes, but fitting in a solid half-hour can be tricky. Just as good (and easier) is weaving in that 30 minutes throughout your day; wearing a pedometer can help you stay on track. Research from the Stanford University School of Medicine shows that people who wear one take an extra 2,000 steps (about 1 mile) a day. “Having that pedometer makes you honest with yourself, so you really know how much you’re moving,” adds Dr. Roizen
Add 5.6 years: Get up and move!
Just as important as getting in that 30 minutes of walking is making your overall daily life more active. Getting a full 100 minutes of movement a day is what gives you the biggest health benefits. An easy way to do that: Get up and move any time you’re usually sedentary—during TV commercials, for example. The average commercial break lasts for 2 to 3 minutes—plenty of time for you to work in a few mini moves like squats, jumping jacks or biceps curls (keep a set of free weights under your couch), or even just a few quick laps around the den.
Research shows that people who do the most sitting have an increased risk of heart disease. This is because sitting for long periods of time allows fat to continue circulating in your bloodstream longer, which in turn slows the ability of HDL (the “good” cholesterol) to clear plaque from your arteries.
Add 3 years: Go to bed 15 minutes earlier
This will help you get an extra 7.5 hours of shut-eye over the course of a month. “Sleep is profoundly important,” says David Katz, MD, director of the Prevention Research Center at the Yale University School of Medicine. “It’s when every organ and system in your body repairs, restores and resets itself. Not getting enough sleep compromises how well your entire body functions.” Although everyone’s sleep needs are different, experts say that regularly getting less than 7 hours per night is what starts to have a negative impact.
Add 1.8 years: Do some strength training
Getting your heart pumping is important, but since strength training (lifting weights, exercising with resistance bands) builds muscle, it boosts your metabolism long-term, helping to protect against diabetes and heart disease. Weight-bearing activities also strengthen your bones, which lowers your osteoporosis risk. One study even found that after six months of twice-weekly, hour-long strength workouts, healthy older men and women (average age 70) were able to reverse signs of aging in their cells to levels similar to those seen in adults in their 20s and 30s. But you don’t have to do that much exercise to get the health benefits. Aim for a 20-minute session twice a week.
Add 3-5 years: Floss daily
A healthy smile can also lead to a healthy heart. Numerous studies show that periodontal and cardiovascular disease are linked. Ideally, you should floss in the morning and at night—but even doing it just once a day will improve your health.
Add 14 years: Eat healthy
“Food has a very big impact on the genes that accelerate or slow down the aging process,” says Dr. Roizen. So exactly what does eating healthy mean?
Choose “good” fats. Snacks like nuts are better than ones that contain saturated fats, like butter and full-fat cheese. One study showed that eating nuts daily (any kind) lowers total cholesterol levels by more than 5% and LDL (“bad”) cholesterol by nearly 7.5%.
Eat at least five servings of fruits and vegetables daily—and aim for variety. “When you eat many different fruits and vegetables, you get thousands of different disease-fighting nutrients,” says Dr. Katz. One study found that people who regularly eat a variety of veggies lowered their risk of lung cancer by 23%.
Eat fish twice a week. Research shows that the omega-3 fats found in fish like salmon are among the biggest health boosters, helping to fight heart disease, stroke, hypertension, depression, and even Alzheimer’s disease and osteoporosis, says Diane McKay, PhD, a researcher with the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. On the flip side, research involving more than a half-million people found that those who ate the most red or processed meat had a much higher risk of cardiovascular disease and dying from cancer than those who ate the least.
Go for fiber-rich whole grains. Spooning up a high-fiber breakfast cereal instead of a more refined, sugary one cuts your risk of heart disease and diabetes by nearly 30%.
Add 8 years: Have more sex with your partner
Being in a satisfying relationship is good for your heart and soul. Women in a healthy monogamous relationship are significantly healthier compared with those who are either unhappy or sexually inactive, says Dr. Roizen.
Add 2 years: Don’t text and drive
Studies show that texting while driving increases your risk of being in a serious accident sixfold—possibly making it more dangerous than driving drunk.
Add 4 years: Manage stress
Of course you can’t control when an overloaded work schedule and family obligations might hit, but how you handle stress ultimately has the biggest impact on your health. “A highly stressed 50-year-old’s ‘real age’ could be as high as 82,” says Dr. Roizen. When you’re constantly tense, your blood pressure, heart rate and levels of the stress hormone cortisol are all raised, which increases your risk for heart disease, stroke, Alzheimer’s disease and more. Exercise can help a lot: Just 15 minutes of brisk walking increases your body’s production of feel-good chemicals, like endorphins. Other stress-busting tips:
Start your day with 15 minutes of belly breathing. This will help relax your mind and muscles and help you power through stress that crops up during the rest of your day, says Woodson Merrell, MD, chair of the department of Integrative Medicine at Beth Israel Medical Center. “The morning is actually when our bodies feel the most stressed, because it’s when we’re transitioning from inactivity to activity and producing the highest levels of cortisol,” he notes. Here’s what to do: Sit tall at the edge of your bed or in a chair. Breathe in for a count of four, pause a moment, then breathe out for a count of six. Think of a peaceful image, like sitting by the sea, or repeat a simple word like calm.
Meet a friend face-to-face. “Being involved with friends or in a community is as powerful as exercise in terms of preventing heart disease and dementia,” says Henry Lodge, MD, coauthor of Younger Next Year for Women. Pencil in some friend time at least three times a week, or every day if possible.
Chew gum. A British study of more than 2,000 workers found that people who regularly chewed gum had significantly less work-related and overall stress and depression than those who didn’t get this oral fix. Chewing gum may stimulate the vagus nerve, which helps your body relax and increases levels of serotonin, a brain chemical that makes us feel calmer and happier.
Add 6-12 years: Stop smoking
It’s one of the worst habits, but your health improves almost immediately after you quit. Just 20 minutes after you stop smoking, your heart rate and blood pressure drop; two weeks to three months after quitting, your circulation and lung function improve; two years later, your heart disease and lung cancer risk are cut in half; 15 years later, your risk of heart disease is that of a nonsmoker’s. What more motivation do you need?
Read more:http://www.womansday.com/
This is crucial to keeping your weight steady and lowering your risk of heart disease and diabetes, but fitting in a solid half-hour can be tricky. Just as good (and easier) is weaving in that 30 minutes throughout your day; wearing a pedometer can help you stay on track. Research from the Stanford University School of Medicine shows that people who wear one take an extra 2,000 steps (about 1 mile) a day. “Having that pedometer makes you honest with yourself, so you really know how much you’re moving,” adds Dr. Roizen
Add 5.6 years: Get up and move!
Just as important as getting in that 30 minutes of walking is making your overall daily life more active. Getting a full 100 minutes of movement a day is what gives you the biggest health benefits. An easy way to do that: Get up and move any time you’re usually sedentary—during TV commercials, for example. The average commercial break lasts for 2 to 3 minutes—plenty of time for you to work in a few mini moves like squats, jumping jacks or biceps curls (keep a set of free weights under your couch), or even just a few quick laps around the den.
Research shows that people who do the most sitting have an increased risk of heart disease. This is because sitting for long periods of time allows fat to continue circulating in your bloodstream longer, which in turn slows the ability of HDL (the “good” cholesterol) to clear plaque from your arteries.
Add 3 years: Go to bed 15 minutes earlier
This will help you get an extra 7.5 hours of shut-eye over the course of a month. “Sleep is profoundly important,” says David Katz, MD, director of the Prevention Research Center at the Yale University School of Medicine. “It’s when every organ and system in your body repairs, restores and resets itself. Not getting enough sleep compromises how well your entire body functions.” Although everyone’s sleep needs are different, experts say that regularly getting less than 7 hours per night is what starts to have a negative impact.
Add 1.8 years: Do some strength training
Getting your heart pumping is important, but since strength training (lifting weights, exercising with resistance bands) builds muscle, it boosts your metabolism long-term, helping to protect against diabetes and heart disease. Weight-bearing activities also strengthen your bones, which lowers your osteoporosis risk. One study even found that after six months of twice-weekly, hour-long strength workouts, healthy older men and women (average age 70) were able to reverse signs of aging in their cells to levels similar to those seen in adults in their 20s and 30s. But you don’t have to do that much exercise to get the health benefits. Aim for a 20-minute session twice a week.
Add 3-5 years: Floss daily
A healthy smile can also lead to a healthy heart. Numerous studies show that periodontal and cardiovascular disease are linked. Ideally, you should floss in the morning and at night—but even doing it just once a day will improve your health.
Add 14 years: Eat healthy
“Food has a very big impact on the genes that accelerate or slow down the aging process,” says Dr. Roizen. So exactly what does eating healthy mean?
Choose “good” fats. Snacks like nuts are better than ones that contain saturated fats, like butter and full-fat cheese. One study showed that eating nuts daily (any kind) lowers total cholesterol levels by more than 5% and LDL (“bad”) cholesterol by nearly 7.5%.
Eat at least five servings of fruits and vegetables daily—and aim for variety. “When you eat many different fruits and vegetables, you get thousands of different disease-fighting nutrients,” says Dr. Katz. One study found that people who regularly eat a variety of veggies lowered their risk of lung cancer by 23%.
Eat fish twice a week. Research shows that the omega-3 fats found in fish like salmon are among the biggest health boosters, helping to fight heart disease, stroke, hypertension, depression, and even Alzheimer’s disease and osteoporosis, says Diane McKay, PhD, a researcher with the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. On the flip side, research involving more than a half-million people found that those who ate the most red or processed meat had a much higher risk of cardiovascular disease and dying from cancer than those who ate the least.
Go for fiber-rich whole grains. Spooning up a high-fiber breakfast cereal instead of a more refined, sugary one cuts your risk of heart disease and diabetes by nearly 30%.
Add 8 years: Have more sex with your partner
Being in a satisfying relationship is good for your heart and soul. Women in a healthy monogamous relationship are significantly healthier compared with those who are either unhappy or sexually inactive, says Dr. Roizen.
Add 2 years: Don’t text and drive
Studies show that texting while driving increases your risk of being in a serious accident sixfold—possibly making it more dangerous than driving drunk.
Add 4 years: Manage stress
Of course you can’t control when an overloaded work schedule and family obligations might hit, but how you handle stress ultimately has the biggest impact on your health. “A highly stressed 50-year-old’s ‘real age’ could be as high as 82,” says Dr. Roizen. When you’re constantly tense, your blood pressure, heart rate and levels of the stress hormone cortisol are all raised, which increases your risk for heart disease, stroke, Alzheimer’s disease and more. Exercise can help a lot: Just 15 minutes of brisk walking increases your body’s production of feel-good chemicals, like endorphins. Other stress-busting tips:
Start your day with 15 minutes of belly breathing. This will help relax your mind and muscles and help you power through stress that crops up during the rest of your day, says Woodson Merrell, MD, chair of the department of Integrative Medicine at Beth Israel Medical Center. “The morning is actually when our bodies feel the most stressed, because it’s when we’re transitioning from inactivity to activity and producing the highest levels of cortisol,” he notes. Here’s what to do: Sit tall at the edge of your bed or in a chair. Breathe in for a count of four, pause a moment, then breathe out for a count of six. Think of a peaceful image, like sitting by the sea, or repeat a simple word like calm.
Meet a friend face-to-face. “Being involved with friends or in a community is as powerful as exercise in terms of preventing heart disease and dementia,” says Henry Lodge, MD, coauthor of Younger Next Year for Women. Pencil in some friend time at least three times a week, or every day if possible.
Chew gum. A British study of more than 2,000 workers found that people who regularly chewed gum had significantly less work-related and overall stress and depression than those who didn’t get this oral fix. Chewing gum may stimulate the vagus nerve, which helps your body relax and increases levels of serotonin, a brain chemical that makes us feel calmer and happier.
Add 6-12 years: Stop smoking
It’s one of the worst habits, but your health improves almost immediately after you quit. Just 20 minutes after you stop smoking, your heart rate and blood pressure drop; two weeks to three months after quitting, your circulation and lung function improve; two years later, your heart disease and lung cancer risk are cut in half; 15 years later, your risk of heart disease is that of a nonsmoker’s. What more motivation do you need?
Read more:http://www.womansday.com/
Saturday, October 1, 2011
Can't Sleep? 7 Food to Avoid
Aged Cheese
If a nap is in your future, steer clear of Parmesan, Romano, Asiago, and other hard cheeses (basically, all the yummy smelly ones!). The high levels of the amino acid tyramine are known to keep you up.
Milk Chocolate
The average milk chocolate bar contains tyrosine, which is converted into dopamine — a stimulant, says Cynthia Pasquella, CCN, CHLC, CWC. This causes alertness and restlessness, which can keep you up at night.
Spicy Foods
Those hot wings may taste damn good during the football game, but they aren't going to feel so great come bedtime — especially if you're prone to heartburn. Make sure you eat your favorite hot foods early enough in the day to prevent a sleepless night later.
Tomato-Based Sauces
Have that plate of pasta at least few hours before tucking in at night. Tomato-based foods have a tendency to cause acid reflux and heartburn, which will prevent you from having a good night's sleep.
Soy
Fermented soy products have some of the highest amount of tyramine — meaning soy sauce, tofu, miso, and even teriyaki sauce should be avoided hours before snoozing.
Herbal tea
Herbal teas are great for sleeping, but steer clear of ginseng. It's been shown to act as a stimulant, and though some tea drinkers don't feel any effects from the tea, others experience insomnia and hypertension. If you might fall in this category, avoid drinking it several hours before bed, recommends Pasquella.
Processed meat
Leave this one on the deli counter. Pasquella says processed meats contain high levels of tyramine and makes the brain release a chemical that makes us feel alert. These meats also aren't the healthiest ones to munch on either, sleep patterns aside.
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