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Blessed sleep -- the holy grail of health. Lack of sleep can send your blood sugar levels skyrocketing, contribute to weight gain, lead to depression, put you at risk for diabetes, and cause brain damage.
Most adults need 8 hours of sleep a night, teens need more. Make sure they use their computers in a common room, otherwise they will be up chatting on MySpace until midnight and then refuse to get out of bed in the morning. Sony makes a nice little alarm clock/docking station for their Ipod...that is my alternative to shouting over the bedside in the morning in 2008.
Since we're all in agreement that a good night's sleep is one of the best things you can do for your health and mood, pick three of these tips to follow each night until you get the night's sleep you so desperately crave.
1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.
2. Figure out your body cycle. Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.
3. Sprinkle just-washed sheets and pillowcases with lavender water and iron them before making up your bed. The scent is scientifically proven to promote relaxation, and the repetition and mindlessness of ironing will soothe you. Or, instead of ironing your sheets, do the next best thing: Put lavender water in a perfume atomizer and spray above your bed just before climbing in.
4. Hide your clock under your bed or on the bottom shelf of your night stand, where its glow won't disturb you. That way, if you do wake in the middle of the night or have problems sleeping, you won't fret over how late it is and how much sleep you're missing.
5. Switch your pillow. If you're constantly pounding it, turning it over and upside down, the poor pillow deserves a break. Find a fresh new pillow from the linen closet, put a sweet-smelling case on it, and try again.
Since we're all in agreement that a good night's sleep is one of the best things you can do for your health and mood, pick three of these tips to follow each night until you get the night's sleep you so desperately crave.
1. Create a transition routine. This is something you do every night before bed. It could be as simple as letting the cat out, turning out the lights, turning down the heat, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. Regardless, it should be consistent to the point that you do it without even thinking about it. As you begin to move into your "nightly routine," your mind will get the signal that it's time to chill out and tune down, dialing down stress hormones and physiologically preparing you for sleep.
2. Figure out your body cycle. Ever find that you get really sleepy at 10 p.m., that the sleepiness passes, and that by the time the late news comes on, you're wide-awake? Some experts believe sleepiness comes in cycles. Push past a period of sleepiness and you likely won't be able to fall asleep very easily for a while. If you've noticed these kinds of rhythms in your own body clock, use them to your advantage. When sleepiness comes, get to bed. Otherwise, it might be a long time until you are ready to fall asleep again.
3. Sprinkle just-washed sheets and pillowcases with lavender water and iron them before making up your bed. The scent is scientifically proven to promote relaxation, and the repetition and mindlessness of ironing will soothe you. Or, instead of ironing your sheets, do the next best thing: Put lavender water in a perfume atomizer and spray above your bed just before climbing in.
4. Hide your clock under your bed or on the bottom shelf of your night stand, where its glow won't disturb you. That way, if you do wake in the middle of the night or have problems sleeping, you won't fret over how late it is and how much sleep you're missing.
5. Switch your pillow. If you're constantly pounding it, turning it over and upside down, the poor pillow deserves a break. Find a fresh new pillow from the linen closet, put a sweet-smelling case on it, and try again.
6. Choose the right pillow. One Swedish study found that neck pillows, which resemble a rectangle with a depression in the middle, can actually enhance the quality of your sleep as well as reduce neck pain. The ideal neck pillow should be soft and not too high, should provide neck support, and should be allergy tested and washable, researchers found. A pillow with two supporting cores received the best rating from the 55 people who participated in the study. Another study found that water-filled pillows provided the best night's sleep when compared to participants' usual pillows or a roll pillow. Yet another study found that a pillow filled with a special "cool" material composed of sodium sulfate and ceramic fiber provided a much better night's sleep than one filled with polyester. The reason, the researchers suggest, is that the cooler pillow kept the subjects' head cooler during the night, improving their sleep. While you may not be able to find a sodium sulfate-filled pillow, you can buy a pillow made of natural fibers, which are better at releasing heat than polyester.
Other pillow tips: if you're subject to allergies or find you're often stuffed up when you awake in the morning, try a hypoallergenic pillow. And experiment with the pillow's thickness. While a thick, fluffy pillow might sound appealing, it might be too thick for you, leading to neck strain. Try a thin pillow.
7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.
8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.
9. Move your bed away from any outside walls. This will help cut down on noise, which a Spanish study found could be a significant factor in insomnia. If the noise is still bothering you, try a white noise machine, or just turn on a floor fan.
10. Tuck a hot-water bottle between your feet or wear a pair of ski socks to bed. The science is a little complicated, but warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.
Other pillow tips: if you're subject to allergies or find you're often stuffed up when you awake in the morning, try a hypoallergenic pillow. And experiment with the pillow's thickness. While a thick, fluffy pillow might sound appealing, it might be too thick for you, leading to neck strain. Try a thin pillow.
7. Switch to heavier curtains over the windows, and use them. Even the barely noticeable ambient light from streetlights, a full moon, or your neighbor's house can interfere with the circadian rhythm changes you need to fall asleep.
8. Clean your bedroom and paint it a soothing sage green. Or some other soothing color. First, the more clutter in your bedroom, the more distractions in the way of a good night's sleep. The smooth, clean surfaces act as a balm to your brain, helping to smooth out your own worries and mental to-do lists. The soothing color provides a visual reminder of sleep, relaxing you as you lie in bed reading or preparing for sleep.
9. Move your bed away from any outside walls. This will help cut down on noise, which a Spanish study found could be a significant factor in insomnia. If the noise is still bothering you, try a white noise machine, or just turn on a floor fan.
10. Tuck a hot-water bottle between your feet or wear a pair of ski socks to bed. The science is a little complicated, but warm feet help your body's internal temperature get to the optimal level for sleep. Essentially, you sleep best when your core temperature drops. By warming your feet, you make sure blood flows well through your legs, allowing your trunk to cool.
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Comments
4 hrs of lovemaking?! that IS a workout!!
Does that include dinner and a movie?! ;)
boomstam: haven't had a perfect day yet... but i did have near-perfect days! those included all, except drawing...
mastakink: time passes mighty quickly when you're having fun! ...dinner, but absolutely no movies.
precipiation: i had a 16-hr sleep before!
Hmmm… what about if u make ur own movies?!
hmm...never had anyone w/ a camcorder though.
ya me either :(
maybe that'll be one of my goals for '08!!
i'll try to make it my new year's resolution!
ya, no luck up to this point, but who knows what the future holds...?!? besides psychics and the like...
most guys i know want to pursue the idea, but it's their gf's/wives that are not comfortable.
let's get each other posted on this!
LOL
True, all of the women i've "causually brought it up with" are like "WTF? no way!"
Woe is me...
well, the best of luck next time(s)...
just a survey...not that i don't already know the outcome.
but what's your take on girl-on-girl?
Masta likey!! as long as I can at least watch ;)
both sides should just have those material. so if you want revenge you would be sure your pic will also be on that site
by the way what if people see my dick. im not ashaming about that part
i did think of the consequence. but i think it really depends on the characteristic of the person you're with. i'm not a vengeful person & i know my recent ex isn't either...it's just the next person i'd be with...i'll need to see how he is.
MastaKink: so you don't want to participate?
Boomstam: good point! btw, i'm quite sure you've gotten best stuff girls all curious now! lol
Precipitation: thx for the url! i guess i'll need to check it out to see if i'm on there...THEN i'd be able to confirm whether i can *truly* trust my ex or not!
Hellz ya!
hmm…i've got guy friends who participated & all of them said the aftermath is disastrous!
mmmmm interesting – now i only visit this site rarely it appears my friends boom and masta are making new hot girlie friends mmmmm
hehe, ya I wouldn't participate with anyone that I was in a relationship with, cuz well u just said why, it would have to be a onetime thing… I came close about a month ago...
MastaKink: what made you not go through w/ it? ...& yes, we girls are full of emotions! we might say "sure" to please you, but then the jealousy comes....it's quite ugly!
Saddam: your friends boom & masta are a-ok! ....got me hooked on this site just yesterday!!!
sorry to tell you but i dont think a 4-some with us 3 and you would happen…...befor you start dreaming i thought let make this clear ;)
been there, done that...
It didn't happen cuz one of them passed out (we had a few drinks) and then there were two, and that was fun anyway :)
... plus they were sisters so it prolly wouldn't have happened :(
who said anything about a 4-some?
but thx for the warning!
MastaKink: ok...you're a doer! awesome! nothing is fun when you're passed-out drunk...i'm totally not a drunk fan! feeling buzzed/tipsy is the best! ....or after my starbucks espresso drink! other than wine, caffein does wonders for me...
Anyho – I recently went on a "no potato and no bread" diet and now need two hours less sleep every night – try it!
coool
yawn…. zzZ … ;]
I sleep alot in the day but wide awake at night.
i had i dream that i was getting eaten by my sisters wedding dress.. what does that MEAN?!
It means you secretly hate your sister and will try to kill her on her wedding day. My advice is to move out, get as far away from your family as possible and start a new, wedding dress free life. Either that or you need to cut back on the sugar…
uh.. thank u?
It means you have wierd dreams.
well thats a given hon this is me we r talking about
it is good to maintain our health!
I love sleeping...
Even I do sleep a lot...
had A LOT of it this past wknd!
now i'm completely rejuvenated!
aAaahh
when looking for the best place to dream and it seem so real you want to scream then sleep… sleep ….sleep…. sleep!!!!!!! if you want a 3hrs boy or girl friend when you have been dumped or rejected then sleep…..sleep….sleeeeeeep!!!!!!!!!!!! for there is nothing more peaceful than sleeping in the day,night and noooooon!!!!!!!!!!!!!!!!!!! so sleep….sleep….just sleep!!!!!!!!!!!!!!!!
sometimes sleeping all day long get me a headache!!
keeps one young!
its always good to rejuvenate with some sleep.
its good but not the best,’cause i dont like spending my time sleeping
sleep is gud 4 ur body buh meeh i can't stay in bed 4 long….
i like sleeping. especially if you really are tired or have a bad headace.
is that bill? i can’t tell…
ahm becoz i have now a work im alwayz wake up early in the morning then i alwayz came home always late too..so i cant sleep too much now...
EVEYBODE LOVE IT!!!!!!!!!!
When I was at college I slept all the time, then I grew up & now all I do is work!
no one in the world who is very sleep….
the body need to sleep not you who is change
I like naps…..wish I could take one right now :(