SD Fine Art is a comprehensive fine art storage and service provider located in Bronx, New York. We set the new standard of excellence in the industry, employing the latest building systems to assure ideal storage conditions for fine art and antiques. From start to finish, our team of experts is available to evaluate your storage requirements, plan and coordinate the move and design and build a custom storage system for a private room for every valued customer.
A Partnership Between Storage Deluxe and Artex
SD Fine Art is a partnership between Storage Deluxe and Artex Fine Art Services, a collaboration that gave birth to the first purpose-built fine art storage facility in the New York area, newly constructed to museum standards. This extraordinary new facility, built for collectors, by a collector, allows us to offer all our clients including private collectors, businesses, foundations and estates first-class fine art storage featuring:
· Climate and humidity-controlled units
· State of the art security
· A full service staff
· Customized storage spaces
· Spacious, secure, well-lit viewing rooms
· Easy access and a convenient location
· A full range of transportation and art handling services
· Competitive pricing
We can also stage a fine art storage room to look like an art gallery and offer 15 sizes of fine art storage rooms ranging from 5x5 units to extra-large storage vaults measuring up to 2,000-plus square feet.
Professional Fine Art Management
SD Fine Art customers also have access to Artex's complete network of fine art management services including receiving or leasing shipments, inventory management, shipment verification and inspection and more.
Embrace the art of fine art storage. SD Fine Art offers low rates that are 20% less than the major competition, a free consultation and the first month free. Please contact us to get a custom quote, click here for more information or visit our New York location. We are just three miles from the Upper East Side and seven from Chelsea. Thank you for choosing SD Fine Art for all your fine art storage and service needs.
Monday, July 11, 2011
Friday, July 8, 2011
Finding the Best Sleep Position for Your Medical Condition
Everyone wants a good night’s sleep and most of us are willing to try anything just to get it. Among some of the most common topics of discussion regarding sleep quality is sleeping position. Some people swear by sleeping on their back, while others prefer to sleep on their stomach or side. Sleep positions even vary all over the world depending on culture and nationality.
The truth is that some people may actually benefit from a certain sleep position, although there really is no one position that is better or worse than another is for everyone.
According to Dr. Kris Abeln, an orthopedic surgeon with the Loeb Orthopedic Group and the Jewish Physician Group in Louisville
For people suffering from medical conditions such as back pain, sleep apnea and gastroesophageal reflux disease, Abeln and other experts suggest that certain sleeping positions may in fact be superior to others. Here are some things to consider.
Back Pain
If you have back pain, then sleeping on your side may be ideal. Back pain sufferers often find the side sleeping position most comfortable of them all, according to Dr. David Hiestand, a practicing physician with the Center for Sleep and Wake Disorders at the University of Louisville
Abeln also recommends side sleeping to people with spinal stenosis, or narrowing of the spine. Abeln says, “Sleeping on your side probably does support the alignment and the normal curvature that we have in our spine.”
Some people with back pain prefer to sleep on their back and while experts agree it may not be ideal for back pain sufferers, it is possible to enjoy a restful sleep in this position.
“We often recommend putting a pillow behind your knees,” said Abeln. This actually flexes the hips and takes tension off the sciatic nerve, both of which can make back sleeping more comfortable.
The worst position overall for back pain sufferers, according to Hiestand, is on the belly. Research shows that this position actually changes the natural curvature of the spine, which can lead to more pain and the exacerbation of other problems. Sleeping on the belly, for example, requires the awkward position of turning the neck to breathe.
Sleep Apnea
Sleep apnea sufferers may also experience exacerbated symptoms based on their sleeping position. Sleep apnea, a disorder in which the sufferer struggles to breathe during sleep, may worsen for those who sleep on their backs.
Dr. Virgil Wooten, a professor of internal medicine at the University of Cincinnati College of Medicine and medical director of the UC Health Sleep Medicine Center at University Hospital in Ohio
Gastroesophageal Reflux Disease
People with a propensity toward reflux should avoid sleeping on their belly, according to experts, as this will allow gastric secretions to flow into the esophagus more frequently. Hiestand recommends reflux sufferers sleep on their side. If the person prefers sleeping on their back, then Hiestand recommends keeping the bed elevated by putting a brick or two under the headboard. The American College
Wooten also believes that many sufferers back pain, sleep apnea, gastroesophageal reflux disease and other medical conditions require more effective treatment than simple positional changes, as it is very difficult for most people to sleep in one position all night long. According to Wooten, most people change their body position 25 or so times a night.
If you have trouble getting to sleep or staying asleep, or experience frequent excessive daytime sleepiness due to poor sleep, consult your doctor. While sleeping position can help some people find relief from their symptoms, further treatment methods may be necessary.
NASA Measures Sleep 200 Miles from Earth
Sleep deprivation is a problem for people of all walks of life. While experts insist that anyone severely deprived of sleep should avoid dangerous tasks such as operating heavy machinery, flying an airplane or even driving a car on the highway, accidents do happen. At the top of the list of dangerous tasks are the tasks presented to the NASA crewmembers onboard the International Space Station. For these astronauts, accidents can turn to disaster in the blink of an eye.
Astronauts experience a completely different sleeping environment than the average Joe. Unlike most people who sleep comfortably in their beds at night, astronauts sleep strapped down in a gravity free environment, orbiting Earth, 200 miles from the surface of our planet. These sleeping conditions last as long as astronauts remain in space, which can range from 14 days to 6 months on average.
Danger for astronauts lurks at any moment’s notice when a crewmember may need to perform a critical mission operation. Failure to succeed at these critical mission operations, due to sleep deprivation or any other debilitating problem, is simply not an option for astronauts.
According to Lauren Leveton, manager of the Behavioral Health and Performance Element Human Research Program Space Medicine Division at NASA’s Johnson Space Center in Houston
Sleep deprivation has a real effect on human health, according to Leveton, hindering a person’s ability to focus and perform a task while altering his or her mental state. “When you consider the risky business of spaceflight, we want to reduce the risk of performance decrements and optimize people’s performance capabilities.”
A new NASA sleep study will monitor the sleep and wake activity of at least 20 crewmembers prior to launching into space in hopes of gathering information that NASA can use for planning future exploration missions. These missions may last twice as long as the average mission and involve more constrained environments, so any means of improving the quality and duration of sleep in space will surely aid future explorations.
Astronauts will wear a wristwatch that monitors their sleep and wake activity through accelerometers, which are sensors that record movement. The device also measures ambient light conditions.
Each crewmember will also keep a daily sleep log and submit baseline data from their sleep patterns on Earth.
NASA says that data and feedback from a few astronauts already using the device has lead to changes in schedule and countermeasures such as naps or caffeine intake.
The data collected from the study will also prove valuable on Earth, as researchers will apply it to improve the sleep patterns of military personnel, shift workers, police officers and other types of workers.
Friday, July 1, 2011
A Lesson on Sleep from the NHL
Sleep deprivation is a serious health problem that affects almost 50 percent of people. In the absence of good sleep hygiene, people are prone to all sorts of problems including impaired cognitive function, depressed mood, daytime fatigue, deceased performance at work and increased risk of accidents caused by drowsy driving. If you suffer from sleep deprivation or some other type of sleep related problem, a valuable lesson from the Vancouver Canucks could help you get back on track towards healthy sleep and life success.
The Vancouver Canucks had an amazing run in the NHL Playoffs, but the foundation of their success may surprise you. Naturally, you might attribute their success to training and diet, although the truth is that a large component of their success relates to utilizing sleep technology.
When you consider the advantages of quality sleep, including better physical recovery and optimal performance, it makes sense why the Canucks would employ a strategy developed by a sleep science doctor.
To help the Canucks, sleep doctor Pat Byrne first introduced the ReadiBand wristwatch, developed by his company, Fatigue Science, for players to wear on their wrists while asleep. The device, initially developed by the U.S. military, detects and records day-to-day sleep quality, quantity and timing via an accelerometer, which measures wrist movements. Statistics provided by the ReadiBand include not only sleep duration, but also time to sleep onset and sleep efficiency. Byrne then used his data to help customize the lifestyles of Canuck players.
One challenge presented to Byrne is the fact that the Canucks, by virtue of their West Coast location, have one of the toughest travel schedules in the NHL. To optimize performance while adapting to different time zones, Byrne introduced everything from hydration to sleeping pills while taking light exposure and jet lag into account.
The steps taken to improve sleep and performance among the Canucks are readily available to anyone looking to enjoy the benefits of a good night’s sleep. Sleep devices are growing in popularity, which help people analyze their sleep and develop strategies for improving sleep just like Byrne has done for the Canucks.
For the average folk, Byrne recommends the same sleep tips for better performance and quality of life, including the avoidance of alcohol, electronic use and food before bed. Naps are also effective, according to Byrne, but only if used correctly.
Remember, you never have to wait for something like an NHL Playoff game to start considering the importance of sleep.
The Vancouver Canucks had an amazing run in the NHL Playoffs, but the foundation of their success may surprise you. Naturally, you might attribute their success to training and diet, although the truth is that a large component of their success relates to utilizing sleep technology.
When you consider the advantages of quality sleep, including better physical recovery and optimal performance, it makes sense why the Canucks would employ a strategy developed by a sleep science doctor.
To help the Canucks, sleep doctor Pat Byrne first introduced the ReadiBand wristwatch, developed by his company, Fatigue Science, for players to wear on their wrists while asleep. The device, initially developed by the U.S. military, detects and records day-to-day sleep quality, quantity and timing via an accelerometer, which measures wrist movements. Statistics provided by the ReadiBand include not only sleep duration, but also time to sleep onset and sleep efficiency. Byrne then used his data to help customize the lifestyles of Canuck players.
One challenge presented to Byrne is the fact that the Canucks, by virtue of their West Coast location, have one of the toughest travel schedules in the NHL. To optimize performance while adapting to different time zones, Byrne introduced everything from hydration to sleeping pills while taking light exposure and jet lag into account.
Considering the benefits of pregame naps, Byrne even introduced a competition among Canuck players to determine the best sleeper.
A Mental Fatigue Analysis also demonstrated the amount of waking time spent in different levels of performance effectiveness ranging from “alert” to “very tired.”
For the average folk, Byrne recommends the same sleep tips for better performance and quality of life, including the avoidance of alcohol, electronic use and food before bed. Naps are also effective, according to Byrne, but only if used correctly.
The body sleeps in 90-minute cycles, and waking up halfway through, at our deepest point of sleep, can leave you with fatiguing sleep inertia. Instead, aim to wake up after either 20 or 90 minutes after falling asleep to wake up refreshed from a lighter stage of sleep.
If you believe that you or someone you love is suffering from a sleep disorder, visit a sleep center for diagnosis and treatment.
What Causes Snoring?
We all know how snoring sounds and experience it from time to time, but exactly what causes snoring? Although a number of factors can contribute to snoring, the act of snoring itself is related to a physical obstruction of the flow of air through the nose and mouth. Obstructed nasal airways, poor muscle tone in the throat and tongue, bulky throat tissue and a long soft palate and/or uvula may cause the throat to vibrate during breathing, resulting in the sound of snoring.
The Potential Dangers of Snoring
Snoring is the most common sleep disorder and affects approximately 45% of adults. While excessive snoring is often thought to be a problem for just the sleep partner of the affected person, it can also be a sign of a more serious health issue. If you or someone you love has a severe snoring problem, it is important to be evaluated by a physician to rule out sleep apnea, asthma, allergies and other medical conditions and sleep disorders.
In many cases, snoring is an isolated issue and not associated with any medical problem.
If after trying these snoring remedies, you still have snoring problems, consult with your doctor or visit a sleep center for professional diagnosis and snoring treatment.
The Potential Dangers of Snoring
Snoring is the most common sleep disorder and affects approximately 45% of adults. While excessive snoring is often thought to be a problem for just the sleep partner of the affected person, it can also be a sign of a more serious health issue. If you or someone you love has a severe snoring problem, it is important to be evaluated by a physician to rule out sleep apnea, asthma, allergies and other medical conditions and sleep disorders.
In many cases, snoring is an isolated issue and not associated with any medical problem.
Snoring Treatments - How to Prevent Snoring
Now that you know what causes snoring, you can learn how to prevent snoring. There are a number of non-surgical snoring treatments available, including:- Snoring pillow – One of the easiest and most comfortable snoring remedies is the snoring pillow. There are many types of snoring pillows available, but all are designed with the same goal in mind: to help reduce snoring by cradling the head in a position that improves air intake.
- Nasal sprays – Stuffy noses can exacerbate snoring. There are several over-the-counter homeopathic nasal sprays that contain ingredients shown to help open nasal passages at night and reduce snoring symptoms.
- Humidifier – Dry nasal passages can worsen snoring. Add moisture to the air with a humidifier.
- Snoring chin strap – This snoring treatment helps stop mouth breathing. A snoring chin strap forces you to breathe through the nose during sleep.
- Nasal strips – Nasal strips can open up your nasal passages and help relieve snoring in people who snore primarily through their nose.
- Lose weight – Weight loss can reduce fatty tissue in the back of the throat and help decrease snoring.
- Quit smoking – Yet another reason to kick the habit. Smoking irritates the nose and throat membranes, which can block airways and cause snoring.
- Avoid sleeping on your back – One of the easiest snoring remedies is to try sleeping on your side. When you sleep on your back, your tongue falls back and can block part of your airway.
If after trying these snoring remedies, you still have snoring problems, consult with your doctor or visit a sleep center for professional diagnosis and snoring treatment.
Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders
Sleeping at the Airport Made Easy
Many people resort to sleeping in airports. It saves money on hotels and makes flight delays and cancellations conducive to your bedtime routine. If you are new to the concept of sleeping in airports, Sleep.com wants to ensure that you get the most from your airport snooze. Before your overnight adventure in Terminal C, be sure to consider the following tips for sleeping at the airport.
3. Be prompt. Many travelers complain about limited seating when they arrive at the airport around 10PM. Get to the airport earlier than the mob to claim your sleep sanctuary.
4. Be wary of food concession closing times. Around the time of the last flight, many food concessions shut down. Always stock up on water and snacks before closing time. With a little luck, you could also take advantage of generous vendors who give away unsold food to airport sleepers. Everyone loves a free midnight snack.
5. Ask, and you shall receive. During snowstorms and other weather delays, some airports offer cots, pillows, blankets, toiletries and even food vouchers to stranded passengers. Find an airport sleeper concierge and make the request.
6. Respect the time for rest. You’re not the only one sleeping in the airport, so keep it down. The best gauge to determine if you’re making too much noise is the “death stare.” If you receive one, then you’re too loud!
7. Find out the cost of a car rental. Usually, you can keep a rental car in the airport parking lot free of charge. This method requires a little more effort but offers plenty of luxuries in return. Padded, reclining seats, for example, plus privacy, no loud security announcements and no ratting of luggage carts through the night.
8. Innocent until proven guilty. Most airports frown upon travelers turning their terminals into motels. If any airport official questions your motives, never admit you are there to sleep. “There is absolutely nowhere to go, and I just happened to fall asleep.” That’s your story and you’re sticking to it!
9. Live it up at the lounge. Many airports offer access to lounges for a relatively small fee. The fee generally includes buffet style meals, showers, alcoholic drinks and wifi internet access. A hot shower and a good meal at the airport save on hotel costs, and internet access keeps you entertained and connected. You may even forget you’re in an airport.
10. Dressed to rest. Bring comfortable clothes for unbearably hot or drastically cold airport temperatures. Try to avoid extremes such as long johns or lingerie.
As you can see, sleeping in airports is not as bad as you might think, as long as all the pieces are in order.
With a little preparation and practice, you can master the art sleeping at the airport.
Top Ten Tips for Sleeping at the Airport
1. Never fear flight cancellations. Expect them and prepare for them. Some of the personal items you will need for a successful night at the airport include:- An alarm clock to wake you for your flight. Believe it or not, you can even resort to a good old pen and post-it for this one. Simply write, “Wake me at (insert time here)” and stick it to your body. You’ll be pleasantly surprised when a stranger actually wakes you on cue.
- Earplugs and eyeshades. Airports are loud. Airports are bright. Enough said.
- Entertainment. From laptops and iPods to airport wheelchairs, find something that will take away the boredom.
- Purell Disinfecting Wipes. A quick wipe-down will make your airport bed seem a bit more sanitary.
- A cheap travel mattress. While some airports prohibit floor sleeping, others allow it. Bring a fold-up inflatable mattress or even a cheap inflatable pool. It will also help to bring a pump. Otherwise, you might also need some Tylenol to relieve the headache caused by blowing up an entire mattress.
3. Be prompt. Many travelers complain about limited seating when they arrive at the airport around 10PM. Get to the airport earlier than the mob to claim your sleep sanctuary.
4. Be wary of food concession closing times. Around the time of the last flight, many food concessions shut down. Always stock up on water and snacks before closing time. With a little luck, you could also take advantage of generous vendors who give away unsold food to airport sleepers. Everyone loves a free midnight snack.
5. Ask, and you shall receive. During snowstorms and other weather delays, some airports offer cots, pillows, blankets, toiletries and even food vouchers to stranded passengers. Find an airport sleeper concierge and make the request.
6. Respect the time for rest. You’re not the only one sleeping in the airport, so keep it down. The best gauge to determine if you’re making too much noise is the “death stare.” If you receive one, then you’re too loud!
7. Find out the cost of a car rental. Usually, you can keep a rental car in the airport parking lot free of charge. This method requires a little more effort but offers plenty of luxuries in return. Padded, reclining seats, for example, plus privacy, no loud security announcements and no ratting of luggage carts through the night.
8. Innocent until proven guilty. Most airports frown upon travelers turning their terminals into motels. If any airport official questions your motives, never admit you are there to sleep. “There is absolutely nowhere to go, and I just happened to fall asleep.” That’s your story and you’re sticking to it!
9. Live it up at the lounge. Many airports offer access to lounges for a relatively small fee. The fee generally includes buffet style meals, showers, alcoholic drinks and wifi internet access. A hot shower and a good meal at the airport save on hotel costs, and internet access keeps you entertained and connected. You may even forget you’re in an airport.
10. Dressed to rest. Bring comfortable clothes for unbearably hot or drastically cold airport temperatures. Try to avoid extremes such as long johns or lingerie.
As you can see, sleeping in airports is not as bad as you might think, as long as all the pieces are in order.
With a little preparation and practice, you can master the art sleeping at the airport.
Weight Loss and Management Provides Sleep Apnea Relief
Many patients with obstructive sleep apnea turn to a CPAP machine, which uses a special mask designed to help the person breathe, for relief from their symptoms. While CPAP machines generally reduce the symptoms of obstructive sleep apnea, scientists believe that a reduction in weight can also treat the disorder, perhaps even more permanently.
Obstructive sleep apnea is a common disorder that robs sufferers of feeling refreshed after a night’s sleep. The disorder causes the person's throat to narrow while asleep, waking them repeatedly throughout the night.
Obstructive sleep apnea is a serious condition and causes daytime fatigue, which puts people at an increased risk of impaired cognitive function, vehicle crashes and occupational injury, as well as decreased quality of life and increased risk of death.
Sleep apnea patients tend to have problems with weight. In fact, 70 percent of all people suffering from the sleep disorder are either overweight or obese.
To determine the relationship between the disorder and weight, researchers, led by Kari Johansson from the Karolinska Institute in Stockholm, studied 63 men with moderate to severe obstructive sleep apnea between the ages of 30 and 65. All participants were overweight with a body mass index range of 30 to 40.
Researchers then placed participants on a one-year weight management plan and a nine-week very low energy diet consisting of only shakes, soups, cereal bars and porridge instead of normal meals. These meal replacement products, commonly found in the Cambridge weight plan, contain the vitamins and minerals necessary to promote healthy weight loss.
Participants also received counseling and advice about nutrition and exercise to keep their weight under control throughout the yearlong study.
When examined again, 48 percent of patients no longer required a CPAP machine and mask for relief from obstructive sleep apnea symptoms and 10 percent realized total remission of the disorder.
The study also found a direct relationship between weight loss and obstructive sleep apnea symptoms – the ones who lost the most weight improved the most.
These findings are to suggest that anyone suffering from obstructive sleep apnea consider a weight loss and management plan to find long-term relief from their symptoms.
Always consult your doctor before starting any type of weight management program.
Obstructive sleep apnea is a common disorder that robs sufferers of feeling refreshed after a night’s sleep. The disorder causes the person's throat to narrow while asleep, waking them repeatedly throughout the night.
Obstructive sleep apnea is a serious condition and causes daytime fatigue, which puts people at an increased risk of impaired cognitive function, vehicle crashes and occupational injury, as well as decreased quality of life and increased risk of death.
Sleep apnea patients tend to have problems with weight. In fact, 70 percent of all people suffering from the sleep disorder are either overweight or obese.
To determine the relationship between the disorder and weight, researchers, led by Kari Johansson from the Karolinska Institute in Stockholm, studied 63 men with moderate to severe obstructive sleep apnea between the ages of 30 and 65. All participants were overweight with a body mass index range of 30 to 40.
Researchers then placed participants on a one-year weight management plan and a nine-week very low energy diet consisting of only shakes, soups, cereal bars and porridge instead of normal meals. These meal replacement products, commonly found in the Cambridge weight plan, contain the vitamins and minerals necessary to promote healthy weight loss.
Participants also received counseling and advice about nutrition and exercise to keep their weight under control throughout the yearlong study.
When examined again, 48 percent of patients no longer required a CPAP machine and mask for relief from obstructive sleep apnea symptoms and 10 percent realized total remission of the disorder.
The study also found a direct relationship between weight loss and obstructive sleep apnea symptoms – the ones who lost the most weight improved the most.
These findings are to suggest that anyone suffering from obstructive sleep apnea consider a weight loss and management plan to find long-term relief from their symptoms.
Always consult your doctor before starting any type of weight management program.
Understanding Restless Legs Syndrome and Treatment
Imagine a creeping, crawling, burning or aching sensation that drives you irrepressibly to get up and move around just to find relief from these abnormal feelings. Now, imagine feeling these sensations not only every time you sit down, but also every time you lay down to go to bed. Finally, imagine all of these sensations occurring even after you have fallen asleep. For a person suffering from restless legs syndrome, these sensations are not something to imagine, but instead a harsh reality.
Regardless of the causes, people suffering from restless legs syndrome can find relief from their symptoms and prevent nighttime awakenings through 30 to 60 minutes of daily exercise. Doctors also recommend any person with symptoms of restless legs syndrome avoid smoking and limit both alcohol and caffeine intake.
Many doctors also recommend a warm bath before bed and massaging the leg muscles to block symptoms from occurring.
Still, even people who exercise daily, avoid smoking and limit alcohol and caffeine intake may still have symptoms of restless legs syndrome. For those who fail to find relief from their symptoms through these common treatment methods, prescription medication is a helpful option.
Prescription medications such as Mirapex and Requip restore dopamine levels in the brain and prove highly effective for many people suffering from the sleep disorder. Neurontin, another prescription medication used to treat restless legs syndrome, also helps people find relief from their symptoms.
Restless legs syndrome is a frustrating disorder that can affect the quality of your sleep and overall quality of your life. If you believe that you or someone you love is suffering from restless legs syndrome, visit a sleep doctor for diagnosis and treatment.
Sleep, Testosterone and Overall Health
Testosterone in men controls energy, libido, concentration and fatigue. Testosterone is also critical in building strength, muscle mass and bone density, and plays an important role in not only reproductive health but in insulin sensitivity, mood and general vigor. As we age, testosterone levels begin to drop, which can lead to declines in overall sense of well-being and other signs of good health. Essentially, testosterone deficiency can affect everything from fertility to weight gain and diabetes.
Another factor that drives testosterone levels into the ground is sleep deprivation. In fact, Eve Van Cauter, University of Chicago professor in medicine, and her colleagues found in a new study that lack of sleep (less than five hours a night) reduces a young man’s testosterone levels by the same amount as aging 10 to 15 years.
Cauter adds that growing research continues to recognize poor sleep quality and low sleep duration as endocrine disruptors, which gives us a great explanation for the testosterone deficiency commonly associated with sleep deprivation.
In their study, published in the June 1 issue of the Journal of American Medical Association, Cauter and her colleagues followed a small group of just ten subjects limited to lean and healthy young men with an average age of 24. To screen for endocrine or psychiatric disorders, researchers put the subjects under a series of psychological and physical tests.
The subjects slept for 10 hours a night for the first three nights, and then slept for less than five hours for the remaining eight nights. Researchers then took blood samples every 15 to 30 minutes for 24 hours on the last day of each of the two experiments.
The blood sample results found that after just one week of short sleep, testosterone levels dropped significantly, as much as 10 to 15 percent.
The subjects also reported a decline in mood, vigor and sense of well-being every day as the sleep restriction part of the study progressed and as their blood testosterone levels declined.
These findings add growing evidence that sleep deprivation has significant effects on hormone levels and thus many aspects of good health.
Another factor that drives testosterone levels into the ground is sleep deprivation. In fact, Eve Van Cauter, University of Chicago professor in medicine, and her colleagues found in a new study that lack of sleep (less than five hours a night) reduces a young man’s testosterone levels by the same amount as aging 10 to 15 years.
Cauter adds that growing research continues to recognize poor sleep quality and low sleep duration as endocrine disruptors, which gives us a great explanation for the testosterone deficiency commonly associated with sleep deprivation.
In their study, published in the June 1 issue of the Journal of American Medical Association, Cauter and her colleagues followed a small group of just ten subjects limited to lean and healthy young men with an average age of 24. To screen for endocrine or psychiatric disorders, researchers put the subjects under a series of psychological and physical tests.
The subjects slept for 10 hours a night for the first three nights, and then slept for less than five hours for the remaining eight nights. Researchers then took blood samples every 15 to 30 minutes for 24 hours on the last day of each of the two experiments.
The blood sample results found that after just one week of short sleep, testosterone levels dropped significantly, as much as 10 to 15 percent.
The subjects also reported a decline in mood, vigor and sense of well-being every day as the sleep restriction part of the study progressed and as their blood testosterone levels declined.
These findings add growing evidence that sleep deprivation has significant effects on hormone levels and thus many aspects of good health.
How Baseball Players Can Capitalize on Sleep
We are all different when it comes to sleep. Some of us are early birds who enjoy morning activities while others are night owls who come out to play once the sun goes down. For those of us fortunate enough to know our true colors, time of day lends a remarkable opportunity to capitalize on tasks.
A morning person, for example, may choose to schedule his or her workouts in the morning, as this is the time when they feel most alert, energized and up for the challenge. A night owl, on the other hand, might save his or her study time for after dinner as this is the time when the mental juices seem to flow best.
Based on this concept, researchers set out to determine if time of day plays a part in the athletic ability of the early birds and night owls of Major League Baseball.
Just like the rest of us, professional baseball players perform best when their “work hours” coincide with their natural sleep cycle. Accordingly, it seems logical to suggest that early birds would perform better at morning games while night owls might perform better at night games.
Interestingly, a new study conducted by Dr. W. Christopher Winter of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Va., has not only validated this concept, but has even gone as far to quantify the effect that time of day has on performance among professional baseball players.
The study involved 16 players from seven professional baseball teams including the Angels, the Dodgers and the San Francisco Giants. Each player filled out a form called the Morningness-Eveningness Questionnaire, in which Winter then compared the results with accumulated batting from the 2009 and 2010 baseball seasons.
For the purpose of the study, Winter divided games into three categories. Winter designated the first category to games that began before 2 p.m., the second to games starting between 2 p.m. and 7:59 p.m., and the third for games starting after 8 p.m.
Winter also factored the jet lag that players experience traveling from Safeco Field in Seattle to Baltimore’s Camden Yards. The final tally included 2,149 innings of early games, 4,550 innings played midday and 750 innings of night games.
Measuring combined batting average, morning players performed better than night owls did in day games, as predicted by Winter. For day games, the early birds outbatted the night owls by a margin of .267 to .259.
By the same token, night owls outbatted early birds in night games by a margin of .306 to .252.
As far as the midday games, the night owls ended up on top with a combined batting average of .261 compared to the .252 batting average of morning players.
Winter presented these results Monday June 13, 2011 at Sleep 2011, the annual meeting of the Associated Professional Sleep Societies, although it was not the first time he studied this concept.
Winter reported at last year’s Sleep meeting that early bird players pitched better in games before 7 p.m. while night owls pitched better at night games.
Winter’s advice to professional baseball coaches for selecting a player, which currently involves factors including handedness, rest and previous successes against a certain team, is to match a player’s chronotype with the time of day of the game.
A morning person, for example, may choose to schedule his or her workouts in the morning, as this is the time when they feel most alert, energized and up for the challenge. A night owl, on the other hand, might save his or her study time for after dinner as this is the time when the mental juices seem to flow best.
Based on this concept, researchers set out to determine if time of day plays a part in the athletic ability of the early birds and night owls of Major League Baseball.
Just like the rest of us, professional baseball players perform best when their “work hours” coincide with their natural sleep cycle. Accordingly, it seems logical to suggest that early birds would perform better at morning games while night owls might perform better at night games.
Interestingly, a new study conducted by Dr. W. Christopher Winter of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Va., has not only validated this concept, but has even gone as far to quantify the effect that time of day has on performance among professional baseball players.
The study involved 16 players from seven professional baseball teams including the Angels, the Dodgers and the San Francisco Giants. Each player filled out a form called the Morningness-Eveningness Questionnaire, in which Winter then compared the results with accumulated batting from the 2009 and 2010 baseball seasons.
For the purpose of the study, Winter divided games into three categories. Winter designated the first category to games that began before 2 p.m., the second to games starting between 2 p.m. and 7:59 p.m., and the third for games starting after 8 p.m.
Winter also factored the jet lag that players experience traveling from Safeco Field in Seattle to Baltimore’s Camden Yards. The final tally included 2,149 innings of early games, 4,550 innings played midday and 750 innings of night games.
Measuring combined batting average, morning players performed better than night owls did in day games, as predicted by Winter. For day games, the early birds outbatted the night owls by a margin of .267 to .259.
By the same token, night owls outbatted early birds in night games by a margin of .306 to .252.
As far as the midday games, the night owls ended up on top with a combined batting average of .261 compared to the .252 batting average of morning players.
Winter presented these results Monday June 13, 2011 at Sleep 2011, the annual meeting of the Associated Professional Sleep Societies, although it was not the first time he studied this concept.
Winter reported at last year’s Sleep meeting that early bird players pitched better in games before 7 p.m. while night owls pitched better at night games.
Winter’s advice to professional baseball coaches for selecting a player, which currently involves factors including handedness, rest and previous successes against a certain team, is to match a player’s chronotype with the time of day of the game.
Rocking Motion of Hammocks as a Natural Sleep Aid
Hammocks are perfect for lounging beneath the old oak tree on a cool summer day. Simply grab a good book or a radio and the hammock offers the ultimate in rest and relaxation. Hammocks are not only great for lounging, according to the findings of a new study conducted by a team of Swiss and French scientists, but also for taking a deep, restorative and replenishing power nap.
The study published in the journal Current Biology found that the rocking motion of a hammock improves sleep quality and helps people fall asleep faster. To determine the effect of the rocking motion on sleep, the team of scientists used machines to scan the brain, eyes and muscle movements of 12 male volunteers.
The group of men were not habitual nappers but agreed to try an afternoon snooze on both a rocking bed and stationary bed.
The study excluded women as the menstrual cycle can affect electroencephalogram (EEG) monitoring.
Due to a malfunctioning EEG in one subject and too much anxiety to fall asleep in another, scientists removed two men from the final analysis. The remaining 10 subjects, however, all experienced an increased in the quality and deepness of their 45-minute nap in the rocking bed when compared to the stationary bed. All 10 subjects also fell asleep faster in the rocking bed.
“We observed a faster transition to sleep in each and every subject in the swinging condition, a result that supports the intuitive notion of facilitation of sleep associated with this procedure,” said co-author Dr. Michael Muhlethaler. “Surprisingly, we also observed a dramatic boosting of certain types of sleep-related brain wave oscillations.”
Scientists found the swaying motion of the bed to increase the duration of N2 sleep, a form of non-rapid eye movement sleep that normally accounts for about half a good night’s sleep.
Participants in the swaying bed also showed more slow oscillation in the brain as well as sleep spindles, or flurries of activity that correspond with a deeper level of sleep.
Despite these findings, scientists are still yet to determine how this concept works. The findings of the twofold study, which aimed to test both whether rocking does soothe sleep and how this might work, only answer one part of the question - the how and why remain a mystery.
To help explain the phenomenon of the rocking hammock, Swiss scientists suggest that the effect of the swinging motion on our senses may help synchronize brain activity into a pattern associated with sleep.
“It is a common belief that rocking induces sleep,” said Sophie Schwartz, of the University of Geneva, one of the co-authors of the study. “We irresistibly fall asleep in a rocking chair and since immemorial times we cradle our babies to sleep.”
These findings help explain why it is so easy to fall asleep while lying in a gently rocking hammock. Furthermore, the study may help researchers discover how to improve sleep quality over a full night and find potential treatments for sleep disorders such as insomnia.
The study published in the journal Current Biology found that the rocking motion of a hammock improves sleep quality and helps people fall asleep faster. To determine the effect of the rocking motion on sleep, the team of scientists used machines to scan the brain, eyes and muscle movements of 12 male volunteers.
The group of men were not habitual nappers but agreed to try an afternoon snooze on both a rocking bed and stationary bed.
The study excluded women as the menstrual cycle can affect electroencephalogram (EEG) monitoring.
Due to a malfunctioning EEG in one subject and too much anxiety to fall asleep in another, scientists removed two men from the final analysis. The remaining 10 subjects, however, all experienced an increased in the quality and deepness of their 45-minute nap in the rocking bed when compared to the stationary bed. All 10 subjects also fell asleep faster in the rocking bed.
“We observed a faster transition to sleep in each and every subject in the swinging condition, a result that supports the intuitive notion of facilitation of sleep associated with this procedure,” said co-author Dr. Michael Muhlethaler. “Surprisingly, we also observed a dramatic boosting of certain types of sleep-related brain wave oscillations.”
Scientists found the swaying motion of the bed to increase the duration of N2 sleep, a form of non-rapid eye movement sleep that normally accounts for about half a good night’s sleep.
Participants in the swaying bed also showed more slow oscillation in the brain as well as sleep spindles, or flurries of activity that correspond with a deeper level of sleep.
Despite these findings, scientists are still yet to determine how this concept works. The findings of the twofold study, which aimed to test both whether rocking does soothe sleep and how this might work, only answer one part of the question - the how and why remain a mystery.
To help explain the phenomenon of the rocking hammock, Swiss scientists suggest that the effect of the swinging motion on our senses may help synchronize brain activity into a pattern associated with sleep.
“It is a common belief that rocking induces sleep,” said Sophie Schwartz, of the University of Geneva, one of the co-authors of the study. “We irresistibly fall asleep in a rocking chair and since immemorial times we cradle our babies to sleep.”
These findings help explain why it is so easy to fall asleep while lying in a gently rocking hammock. Furthermore, the study may help researchers discover how to improve sleep quality over a full night and find potential treatments for sleep disorders such as insomnia.
The Future of Alarm Clock Technology?
Countless people struggle with their alarm clocks in the morning. Some roll over and hit the snooze while others sleep right through their blaring alarms. One popular method people use to conquer the morning alarm is to set multiple alarms, particularly including one that requires you to get out of bed to turn it off. What would happen if you took that same concept even further and set a string of alarms that goes all the way to the kitchen?
Picture this scenario. Suppose you woke up one morning to an alarm by the bedside, followed by one across the room at your computer desk. Then, suppose you heard another alarm in the den followed by a final alarm in the kitchen. Would that be enough to get you out of bed?
According to recent reports, the future of alarm clock technology may be just around the bend. Although only currently in the concept phase, companies are now developing Bluetooth enabled devices complete with mini speakers that feature a 3.5mm audio jack. Through the 3.5mm audio jack, customers can plug various Bluetooth enabled speakers into televisions, computers, tablets, smartphones, mp3 players and more.
The concept is simple. Just plug any one of the various Bluetooth enabled speakers into any 3.5mm audio compatible electronics around the house. At the time of the alarm, you reach over to turn off, say, the alarm clock by your bed, but the alarm continues to sound. Follow the sound of the alarm to your computer and then the living room television and so on and so forth until you are up and out of bed completely.
The concept behind this labyrinth of alarm clocks may sound appealing so some, but it does have limitations. In order for the Bluetooth enabled speakers to work in the living room, for example, you would need to keep your television powered on through the night. An obvious waste of electricity, this problem remains an issue unless companies can develop battery powered mini speakers.
Only time will tell if the future of alarm clock technology will put an end to showing up late for work. Other ideas for alarm clock technology are also in the works, such as creating electronic appliances such as televisions that are intelligent enough to have built-in alarm clocks and timers, which would help execute a similar plan.
Picture this scenario. Suppose you woke up one morning to an alarm by the bedside, followed by one across the room at your computer desk. Then, suppose you heard another alarm in the den followed by a final alarm in the kitchen. Would that be enough to get you out of bed?
According to recent reports, the future of alarm clock technology may be just around the bend. Although only currently in the concept phase, companies are now developing Bluetooth enabled devices complete with mini speakers that feature a 3.5mm audio jack. Through the 3.5mm audio jack, customers can plug various Bluetooth enabled speakers into televisions, computers, tablets, smartphones, mp3 players and more.
The concept is simple. Just plug any one of the various Bluetooth enabled speakers into any 3.5mm audio compatible electronics around the house. At the time of the alarm, you reach over to turn off, say, the alarm clock by your bed, but the alarm continues to sound. Follow the sound of the alarm to your computer and then the living room television and so on and so forth until you are up and out of bed completely.
The concept behind this labyrinth of alarm clocks may sound appealing so some, but it does have limitations. In order for the Bluetooth enabled speakers to work in the living room, for example, you would need to keep your television powered on through the night. An obvious waste of electricity, this problem remains an issue unless companies can develop battery powered mini speakers.
Only time will tell if the future of alarm clock technology will put an end to showing up late for work. Other ideas for alarm clock technology are also in the works, such as creating electronic appliances such as televisions that are intelligent enough to have built-in alarm clocks and timers, which would help execute a similar plan.
Samuel L. Jackson Narrates Bestseller “Go the F--- to Sleep”
“Go the F--- to Sleep” is the children’s book parody featuring profane language and written by Adam Mansbach. Due to massive viral exposure in early May, the book shot straight to the top of the Amazon.com bestseller list before ever reaching print. The most unexpected publishing hit of 2011, “Go the F--- to Sleep” is also available in an audio and video version recorded by none other than Hollywood’s bad boy, Samuel L. Jackson.
The perfect narrator for the funny, foul language storybook, Samuel L. Jackson reads with perfect pitch and timing, according to recent reports. The audio book version is already an Internet sensation and Jackson even read a passage from the bestselling bawdy kid’s book on at CBS’ Late Show with David Letterman on Thursday, June 16.
Jackson touches on his reason for climbing on board to do the narration, saying, “I was anxious to do the audio read of this book because my agent has twins and he gave me the book, I read it, and I fell out laughing.”
Jackson also shares at the beginning of the recording his own experience with his daughter at bedtime. “Everyone tells you that reading stories will put kids to sleep, but it never works,” says Jackson. “It didn’t in my house…I did say go the ‘F’ to sleep to her a lot. And then she would look at me and say, ‘Go the ‘F’ to sleep, daddy?’ And I would say, ‘Yeah, Go the ‘F’ to sleep.’”
The famed children’s book started out as a joke in a Facebook post by author Adam Mansbach when he could not get his daughter to fall asleep. After his friends expressed their love for the “Go the F--- to Sleep” title, Mansbach decided to turn it into a real nursery rhyme-style book complete with illustrations by friend Ricardo Cortes.
Publisher Akashic Books rushed the publication date, originally scheduled for October, and increased print to more than 275,000 hardcover copies to meet public interest.
“Go the F--- to Sleep” debuted at No.1 on the New York Times bestseller list for advice books on Tuesday, June 14, 2011.
According to owner and publisher of Akashic Books, Johnny Temple, a G-rated version of the book is also in the works, as well as 15 international editions plus other spinoffs.
The perfect narrator for the funny, foul language storybook, Samuel L. Jackson reads with perfect pitch and timing, according to recent reports. The audio book version is already an Internet sensation and Jackson even read a passage from the bestselling bawdy kid’s book on at CBS’ Late Show with David Letterman on Thursday, June 16.
Jackson touches on his reason for climbing on board to do the narration, saying, “I was anxious to do the audio read of this book because my agent has twins and he gave me the book, I read it, and I fell out laughing.”
Jackson also shares at the beginning of the recording his own experience with his daughter at bedtime. “Everyone tells you that reading stories will put kids to sleep, but it never works,” says Jackson. “It didn’t in my house…I did say go the ‘F’ to sleep to her a lot. And then she would look at me and say, ‘Go the ‘F’ to sleep, daddy?’ And I would say, ‘Yeah, Go the ‘F’ to sleep.’”
The famed children’s book started out as a joke in a Facebook post by author Adam Mansbach when he could not get his daughter to fall asleep. After his friends expressed their love for the “Go the F--- to Sleep” title, Mansbach decided to turn it into a real nursery rhyme-style book complete with illustrations by friend Ricardo Cortes.
Publisher Akashic Books rushed the publication date, originally scheduled for October, and increased print to more than 275,000 hardcover copies to meet public interest.
“Go the F--- to Sleep” debuted at No.1 on the New York Times bestseller list for advice books on Tuesday, June 14, 2011.
According to owner and publisher of Akashic Books, Johnny Temple, a G-rated version of the book is also in the works, as well as 15 international editions plus other spinoffs.
Perceived Racial Discrimination Disturbs Sleep
Plenty of things cause people to lose sleep. Eating a poor diet, drinking alcohol regularly or excessively, drinking too much caffeine, working late night shifts and other aspects of a person’s lifestyle all influence the quality and quantity of one’s sleep. Other causes of sleep deprivation include medications or medical conditions such as depression and clinical sleep disorders such as insomnia. A new study has found that an environmental stressor, which exists purely at the social level, also has a hand in how likely a person will experience disturbed sleep. The problem, according to the study, is perceived racial discrimination.
In order to determine how perceived racial discrimination affects sleep, lead author Michael A. Grandner, a postdoctoral fellow at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania in Philadelphia, analyzed responses from more than 7,000 people in Michigan and Wisconsin as well as data from the 2006 Behavioral Risk Factor Surveillance System.
Grandner and colleagues asked participants in the study, “Within the past 12 months when seeking healthcare, do you feel your experiences were worse than, the same as, or better than for people of other races?”
Grandner and colleagues then classified all respondents as having a sleep disturbance if they had difficulty sleeping at least six nights for a period of two weeks.
The study found that, “Perceived racial discrimination had a hand in how likely a person was to experience disturbed sleep,” Grandner said in a statement.
The most surprising finding in the study, according to Grandner, was not only that perceived racial discrimination caused more sleep difficulties, but that, “It did not matter if they were black or white, men or women, rich or poor, or even if they were otherwise depressed or not, since these were adjusted for in the statistical analysis.”
Grandner and colleagues presented these findings at Sleep, the meeting of the Associated Professional Sleep Societies.
In order to determine how perceived racial discrimination affects sleep, lead author Michael A. Grandner, a postdoctoral fellow at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania in Philadelphia, analyzed responses from more than 7,000 people in Michigan and Wisconsin as well as data from the 2006 Behavioral Risk Factor Surveillance System.
Grandner and colleagues asked participants in the study, “Within the past 12 months when seeking healthcare, do you feel your experiences were worse than, the same as, or better than for people of other races?”
Grandner and colleagues then classified all respondents as having a sleep disturbance if they had difficulty sleeping at least six nights for a period of two weeks.
The study found that, “Perceived racial discrimination had a hand in how likely a person was to experience disturbed sleep,” Grandner said in a statement.
The most surprising finding in the study, according to Grandner, was not only that perceived racial discrimination caused more sleep difficulties, but that, “It did not matter if they were black or white, men or women, rich or poor, or even if they were otherwise depressed or not, since these were adjusted for in the statistical analysis.”
Grandner and colleagues presented these findings at Sleep, the meeting of the Associated Professional Sleep Societies.
You May Sleep Enough, But Are You Resting Enough?
Do you consider your body to be a machine that becomes dormant while you sleep? If so, then you are not alone, as millions of people think about sleep and the human body this way.
On the contrary, our bodies are continuously going through cellular renewal and rebuilding both when we sleep and throughout the day.
Without the benefits of renewal and rebuilding that sleep provides, our longevity, well-being and happiness are at risk.
Exactly how much sleep does the body require to get the rest we need for long and healthy lives? Experts, such as Dr. Matthew Edlund, known as the Rest Doctor in the United States, suggest more than eight hours of sleep a night.
In his book, “The Power of Rest: Why Sleep Alone is Not Enough,” Edlund points out the common misconception regarding sleep and the importance of not only sleeping, but resting as well.
According to Edlund, there are many forms of rest to consider, including mental, physical, social and spiritual rest.
Now, we know that rest is important and that there are different types of rest, but exactly how does a person actively rest?
The difference between sleep and rest is that in order to sleep, one must first rest. On the other hand, one does not have to sleep in order to rest. Furthermore, a person can rest and remain alert, while a person who is sleeping is without the alertness that individuals who are awake possess. Finally, an individual who is asleep will have bodily motions and functions that are slower than those of a person who is simply resting.
Dr. Edlund recommends walking to the rhythm of a favorite song in the middle of the day to actively rest, especially when you find that your energy is beginning to wane.
Another important resting formula created by Dr. Edlund, which he refers to as FAR, states that Food should be followed by physical Activity before we Rest. The reason that this formula is so effective is because it respects the natural rhythms of the body. In fact, Edlund has helped many of his patients achieve optimal rest and wellbeing through this formula, and has helped many others achieve a healthy weight.
Rest is so vital to your longevity, wellbeing and happiness that it offers the same health benefits as a healthy diet and physical activity.
To ensure that you are doing everything you can to improve your overall health and lifespan, remember to not only get enough sleep, but also enough rest.
On the contrary, our bodies are continuously going through cellular renewal and rebuilding both when we sleep and throughout the day.
Without the benefits of renewal and rebuilding that sleep provides, our longevity, well-being and happiness are at risk.
Exactly how much sleep does the body require to get the rest we need for long and healthy lives? Experts, such as Dr. Matthew Edlund, known as the Rest Doctor in the United States, suggest more than eight hours of sleep a night.
In his book, “The Power of Rest: Why Sleep Alone is Not Enough,” Edlund points out the common misconception regarding sleep and the importance of not only sleeping, but resting as well.
According to Edlund, there are many forms of rest to consider, including mental, physical, social and spiritual rest.
Now, we know that rest is important and that there are different types of rest, but exactly how does a person actively rest?
The difference between sleep and rest is that in order to sleep, one must first rest. On the other hand, one does not have to sleep in order to rest. Furthermore, a person can rest and remain alert, while a person who is sleeping is without the alertness that individuals who are awake possess. Finally, an individual who is asleep will have bodily motions and functions that are slower than those of a person who is simply resting.
Dr. Edlund recommends walking to the rhythm of a favorite song in the middle of the day to actively rest, especially when you find that your energy is beginning to wane.
Another important resting formula created by Dr. Edlund, which he refers to as FAR, states that Food should be followed by physical Activity before we Rest. The reason that this formula is so effective is because it respects the natural rhythms of the body. In fact, Edlund has helped many of his patients achieve optimal rest and wellbeing through this formula, and has helped many others achieve a healthy weight.
Rest is so vital to your longevity, wellbeing and happiness that it offers the same health benefits as a healthy diet and physical activity.
To ensure that you are doing everything you can to improve your overall health and lifespan, remember to not only get enough sleep, but also enough rest.
Lack of Sleep in Preschool Leads to Hyperactivity in Kindergarten
Sleep deprivation affects people of all ages in many different ways. Adults, teens and children alike all suffer the consequences of lack of sleep, which include daytime fatigue, impaired cognitive ability, irritability and other mood related problems, stress and other serious health conditions. When it comes to preschool-age children, the effects of sleep deprivation may contribute to the development or worsening of hyperactivity and inattention, according to a new study.
According to the study conducted by lead author Erika Gaylor, PhD, less sleep in preschool-age children significantly predicted worse hyperactivity and inattention at kindergarten, based on parent reports. On the contrary, hyperactivity and inattention in preschool did not predict sleep duration in kindergarten.
“These findings suggest that some children who are not getting adequate sleep may be at risk for developing behavioral problems manifested by hyperactivity, impulsivity, and problems sitting still and paying attention,” said Gaylor.
Typically, doctors do not diagnose attention-deficit hyperactivity disorder until the school-age years, but Gaylor says, “The onset of developmentally inappropriate inattention, hyperactivity and impulsivity is often much younger.”
If you suspect that your child experiences problems with hyperactivity or inattention, it is important to determine if lack of sleep is responsible. If your preschool-age child suffers from any type of sleeping problem, visit a pediatrician or sleep center for diagnosis and treatment.
According to the study conducted by lead author Erika Gaylor, PhD, less sleep in preschool-age children significantly predicted worse hyperactivity and inattention at kindergarten, based on parent reports. On the contrary, hyperactivity and inattention in preschool did not predict sleep duration in kindergarten.
“These findings suggest that some children who are not getting adequate sleep may be at risk for developing behavioral problems manifested by hyperactivity, impulsivity, and problems sitting still and paying attention,” said Gaylor.
Typically, doctors do not diagnose attention-deficit hyperactivity disorder until the school-age years, but Gaylor says, “The onset of developmentally inappropriate inattention, hyperactivity and impulsivity is often much younger.”
If you suspect that your child experiences problems with hyperactivity or inattention, it is important to determine if lack of sleep is responsible. If your preschool-age child suffers from any type of sleeping problem, visit a pediatrician or sleep center for diagnosis and treatment.
Too Much or Too Little Sleep Ages the Brain
Living in a sleep-deprived society, chances are you are familiar with the many negative consequences associated with lack of sleep. Through your own experience, you may already know that sleep deprivation causes fatigue, lack of energy, inattention and irritability. Perhaps you have read in a magazine or seen on TV that quality sleep helps you lose weight and that even too much sleep can be detrimental to your health.
Growing evidence suggests that lack of sleep, as well as too much sleep, causes an additional health impairment, one that most people know little about.
According to a recent study conducted by Dr. Jane Ferrie, who led the research in the department of epidemiology and public health at the University College London, and colleagues, failure to get the appropriate amount of sleep can cause your brain to age prematurely.
truth is that cognitive decline occurs as we age, regardless of our sleeping habits. The important thing to remember, however, is that too much or too little sleep can accelerate this process while the right amount of sleep can slow it down.
Set out to determine how too little or too much sleep affects the brain, researchers tracked three groups of middle-aged subjects over the course of five years, consistently asking them to perform memory, vocabulary and logic tests.
The first group in the study, comprised of both men and women, averaged seven hours of sleep a night and performed better on reasoning tests than both the group who slept fewer than six hours and the group who slept more than eight.
According to Ferrie, people who got either too little or too much sleep showed a loss in brain function that was the equivalent of aging four to seven years.
In finding the amount of sleep that will keep you healthy and free from premature aging of the brain, sleep scientists recommend somewhere in the range between six and eight hours of sleep a night.
The results of the study also found that maintaining a consistent sleep routine comprised of seven hours of sleep a night can help naturally reduce the regular cognitive decline and memory loss that occurs with age. This is especially important considering that people tend to sleep less when they age.
Finally, it is important to know that time in bed is not the best way to measure sleep, as people may lie in bed struggling with insomnia. To function at your best and keep your brain young, you need around seven hours of quality sleep each night, and not just seven hours in bed.
Growing evidence suggests that lack of sleep, as well as too much sleep, causes an additional health impairment, one that most people know little about.
According to a recent study conducted by Dr. Jane Ferrie, who led the research in the department of epidemiology and public health at the University College London, and colleagues, failure to get the appropriate amount of sleep can cause your brain to age prematurely.
truth is that cognitive decline occurs as we age, regardless of our sleeping habits. The important thing to remember, however, is that too much or too little sleep can accelerate this process while the right amount of sleep can slow it down.
Set out to determine how too little or too much sleep affects the brain, researchers tracked three groups of middle-aged subjects over the course of five years, consistently asking them to perform memory, vocabulary and logic tests.
The first group in the study, comprised of both men and women, averaged seven hours of sleep a night and performed better on reasoning tests than both the group who slept fewer than six hours and the group who slept more than eight.
According to Ferrie, people who got either too little or too much sleep showed a loss in brain function that was the equivalent of aging four to seven years.
In finding the amount of sleep that will keep you healthy and free from premature aging of the brain, sleep scientists recommend somewhere in the range between six and eight hours of sleep a night.
The results of the study also found that maintaining a consistent sleep routine comprised of seven hours of sleep a night can help naturally reduce the regular cognitive decline and memory loss that occurs with age. This is especially important considering that people tend to sleep less when they age.
Finally, it is important to know that time in bed is not the best way to measure sleep, as people may lie in bed struggling with insomnia. To function at your best and keep your brain young, you need around seven hours of quality sleep each night, and not just seven hours in bed.
Microsleep
Microsleeps – Unintended Episodes of Loss of Attention
Although you may not realize when it happens, a microsleep can cause you to experience an unintended episode of loss of attention. Often associated with a blank stare, head snapping or prolonged eye closure, microsleeps occur when a person is fatigued but trying to remain awake to perform a monotonous task. Driving a car and watching a computer screen are two of the most common tasks associated with microsleep.Episodes tend to last from only a few seconds to several minutes and can even occur when a person’s eyes are open. Characterized by the failure to respond to outside information, micro-sleeping can cause a driver to overlook a red light or a pilot to be unaware of a flashing alarm light in the cockpit.
Micro-Sleeping, Excessive Daytime Sleepiness and Cumulative Sleep Debt
The phenomenon can happen to almost anyone but is most common in people with sleep disorders, particularly Excessive Daytime Sleepiness. It is important to note that while micro-sleeping and Excessive Daytime Sleepiness are related, they are not the same. A person can have a microsleep without Excessive Daytime Sleepiness, and vice versa.Cumulative sleep debt also increases the chances of a person experiencing a microsleep, which most likely occurs at certain times of day, particularly at pre-dawn and mid-afternoon hours when the body is “programmed” to sleep.
Sleep scientists who study this phenomenon most often associate it with drowsy driving and have tried to develop a diagnostic tool to quantify it through various tests. At this time, there is no agreed-upon clinical tool for assessing microsleep.
Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
Hypnic Jerk
A hypnic jerk, also known as a massive hypnagogic jerk, myoclonic jerk or sleep start, is a completely normal experience often described as a falling sensation or electric shock that occurs as we are falling asleep. While there is little research on the subject, there are theories on the various possible hypnic jerk causes.
Many people also experience a hypnic jerk during REM sleep, where dreams occur, all voluntary muscular activity stops and muscle tone drops. A hypnic jerk during REM sleep may involve a slight switching of the eye or ear that occurs just once or twice a night or in extreme cases, muscle twitches that can happen every thirty seconds or more. Sleep scientists refer to this extreme case as periodic limb movement disorder.
Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
Hypnic Jerk Causes
Sleep scientists have determined that these jerks are more common in people who sleep uncomfortably or are over tired. There is also evidence that the changes in body temperature, breathing and muscle relaxation that occur as we drift into sleep may cause the brain to misinterpret these as a sign of falling, signaling the limbs to wake up.Many people also experience a hypnic jerk during REM sleep, where dreams occur, all voluntary muscular activity stops and muscle tone drops. A hypnic jerk during REM sleep may involve a slight switching of the eye or ear that occurs just once or twice a night or in extreme cases, muscle twitches that can happen every thirty seconds or more. Sleep scientists refer to this extreme case as periodic limb movement disorder.
Hypnic Jerk Treatment Methods
According to sleep scientists, hypnic jerk treatment is not required, as the condition is considered harmless. Good sleep hygiene comprised of adequate quality and quantity of sleep may however reduce the incidence of hypnagogic jerks.Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
What are Night Starts?
Sleep Starts
What are Night Starts?
Sleep starts, also known as night starts or hypnic jerks, are a phenomenon that occurs as a person falls asleep, somewhere between wakefulness and sleep. The condition causes the person to experience an involuntary muscle contraction, known as a myoclonic twitch, which may involve a sensation of falling followed by a physical jerk back into wakefulness. Typically, these episodes occur during the lightest stage of sleep.What Causes Sleep Starts?
There is no clear cause for sleep starts, as no one fully understands the occurrence. Sleep starts are of limited nature and do not represent a serious medical problem, and are thus not typically treated. There are other conditions, however, with similar yet slightly different symptoms that may need further evaluation and treatment. These conditions include restless legs syndrome, periodic limb movement disorder, nocturnal myoclonus and nocturnal leg cramps.Sleep Start Treatment
Sleep starts may decrease in frequency by avoiding caffeine, according to some experts. Although generally harmless, sleep starts can become especially severe, which can be both distressing and frightening. In these extreme cases, a doctor may prescribe diazepam to be taken at bedtime.Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
Wednesday, March 23, 2011
15 Men's Hairstyles Made Mainstream Over the Years
Today, men of all ages continue to search for a hairstyle that defines their sense of fashion, accentuates their facial features and speaks volume about their character. Over the years, the evolution of popular hairstyle trends has brought men from conservative and slick-backed cuts to full and free manes and back again. In honor of these trendy tresses, below is a list of 15 popular men’s hairstyles worn fashionably over the years.
1. The Pompadour (1950s)
A trademark of the rockabilly subculture that embraced rock and roll and fast cars in the 1950s, the Pompadour hairstyle for men continues to reign supreme among models, A-List celebrities and advocates of modern fashion. The most notable Pompadour-wearers of all time include Elvis Presley, Johnny Cash and Frank Sinatra, although contemporary actor Emile Hirsch (above) sports the style with elegance.
2. The Shag (1960s)
A symbol of youth and vitality since the 1960s, the Shag is an easy-to-wear hairstyle made famous by musicians The Beatles, Rod Stewart and David Bowie. A haircut characterized by length, layers and bangs that frame the face, the Shag remains a popular hairstyle worn in modern times by actors Zac Efron (above), Ashton Kutcher and Christian Bale.
3. The Comb Over (1960s)
Many believe it was World Cup winner and 1966 European Footballer of the Year, Bobby Charlton, who inspired the trend of the Comb Over, concealing his balding areas with longer stands of hair combed over the top from one side of the head. Other Comb Over enthusiasts throughout the years include Donald Trump, Robert Robinson, former University of Illinois basketball coach Lou Henson and United States Senator from Arizona, John McCain (above).
4. The Afro (1960s-70s)
Made popular in the 1960s and 1970s by celebrities Cicely Tyson and Jimi Hendrix, the Afro is perhaps the most imitated trendy hairstyle in pop culture history. The Afro needs no explanation, for everyone knows what it is, but the best Afros require the same length of tightly curled, coarse and thick hair all around the head, as worn by rocker Lenny Kravitz in the photo above.
5. Cornrows (1960s-70s)
The ancient roots of the Cornrow hairstyle date back to as early as 500 B.C. and African American women often preferred the style during the 1970s as not to show their natural hair in public. Interestingly, many believe it was actress Cicely Tyson from the popular 1960s television show, East Side/West Side, who sparked the end of the “natural hair” trend. Soccer superstar David Beckham (above) also wore the style in early 2003, and Cornrows have since become a popular hairstyle for men in England.
6. Jheri Curls (1970s)
Achieved using a variety of chemicals including a rearranging cream to loosen the hair, a solution to set the curls, as well as activators and heavy moisturizers, Jheri Curls became a popular and rather high-maintenance style in the 1970s. The Jacksons and rapper Ice Cube sported the Jheri Curl proudly during their time, while actor Samuel L. Jackson (above) supports the style in the 1994 Quentin Tarantino film, Pulp Fiction.
7. The Mullet (1970s-80s)
Football players, pop stars and TV stars everywhere supported the Mullet in the early 1980s, a style that was short in the front and sides, and long in the back. Many considered the Mullet a good thing to have when applying for a job in the 80s, but today, the brutally outdated hairstyle is more or less an open invitation towards public ridicule. Despite enduring public outcries against the Mullet, however, Duane “Dog” Chapman from A&E’s Dog The Bounty Hunter (above) still finds the style attractive.
8. Rattail (1980s)
Characterized by a long “tail”-like element of hair that grows downward from the back of the head, the Rattail saw a brief period of mainstream popularity during the 1980s. Viewed as an alternative to the full-blown mullet style that also became a popular fashion icon during its era, the Rattail made a significant impression on society, but quickly fell out of vogue as a fashion icon.
9. Liberty Spikes (1980s)
The name for Liberty Spikes descends from the Statue of Liberty, which features an array of tall spikes on its head. Characterized by long, thick and upright spikes, the Liberty Spikes hairdo originated as a symbol of punk rock subculture. Benji Madden (above), guitarist and backup vocalist for the popular punk band, Good Charlotte, reignited the Liberty Spike trend and paved the road for outlandish punk rock lovers the world over.
10. The Mohawk (1980s)
The Mohawk hairstyle descends from the Native American Mohawk Indian tribe, but the punk rock movement of the early 1980s deserves the credit for its immense popularity in modern subculture. A symbol of rebelliousness against all types of authority, both social and political, the Mohawk undoubtedly defined punk rock fashion. This versatile hairstyle also accommodates various looks, including the “tough guy” image portrayed by Mr. T (above) from the 1980s television series, The A-Team.
11. The Bowl Cut (1980s-90s)
As a part of his Three Stooges persona, actor and comedian Moe Howard wore the Bowl Cut, a style characterized by short hair on the sides and back, as if someone put a bowl on the head and cut off all the visible hair. In late twentieth century, however, the Bowl Cut resurfaced as a part of rock music’s counterculture originally credited to the Ramones and the Beatles, until the mid-1990s when its popularity faded. Modern actor, Jim Carrey (above) rocked the Bowl Cut for his role in the 1994 film Dumb & Dumber.
12. The Hi-Top Fade (1980s-90s)
A symbol of the Golden Era of urban contemporary and Hip Hop music during the late 1980s and early 90s, the Hi-Top Fade was common among African-American youths, until it fell completely out of style by 1997. The Hi-Top Fade called for cut off or very low sides and very long hair on the top of the head, as seen in the photo (above) of Christopher ‘Kid’ Reid (left) from the popular hip-hop and comedy duo from New York City, Kid ‘n Play.
13. The Buzz Cut (1990s-2000s)
A very short haircut that can make the face look more defined, the classic Buzz Cut was a fashionable unisex hairstyle in the late 20th century made popular by celebrities including Kevin Costner, George Michael, Sinéad O’Connor and Natalie Portman. Armed forces recruits also wore the Buzz Cut upon entering training, originally to prevent the spread of lice and later to provide ease of maintenance, cooling and uniformity. Justin Timberlake (above) is a modern wearer of the Buzz Cut, which has yet to go out of style as a sexy and low-maintenance cut that accommodates all types of hair.
14. The Fauxhawk (2000s)
A hairstyle that has transcended to all hair types and genres over the years, the Fauxhawk closely resembles the style of a Mohawk, only without shaving the sides of the head. The Fauxhawk re-emerged in the spotlight of style and fashion in the early 2000s, and some of the more popular modern sports figures and fashion models continue to sport Fauxhawks in various lengths, textures and colors. Actor, Jude Law (above), wears a conservative Fauxhawk complete with shorter sides blended into a longer length on the top of the head.
15. Emo Hairstyle (Today)
The most recent hairstyle trend on our list, the “Emo” cut worn by Justin Bieber (above) has become an icon of fashion among people of all ages across the country. In fact, approximately 6 out of every 10 kids are now requesting the style, informally known as the “Bieber,” with many going as far as to process their wavy or curly hair chemically to achieve the straight, feathery effect worn by the teen pop star.
1. The Pompadour (1950s)
A trademark of the rockabilly subculture that embraced rock and roll and fast cars in the 1950s, the Pompadour hairstyle for men continues to reign supreme among models, A-List celebrities and advocates of modern fashion. The most notable Pompadour-wearers of all time include Elvis Presley, Johnny Cash and Frank Sinatra, although contemporary actor Emile Hirsch (above) sports the style with elegance.
2. The Shag (1960s)
A symbol of youth and vitality since the 1960s, the Shag is an easy-to-wear hairstyle made famous by musicians The Beatles, Rod Stewart and David Bowie. A haircut characterized by length, layers and bangs that frame the face, the Shag remains a popular hairstyle worn in modern times by actors Zac Efron (above), Ashton Kutcher and Christian Bale.
3. The Comb Over (1960s)
Many believe it was World Cup winner and 1966 European Footballer of the Year, Bobby Charlton, who inspired the trend of the Comb Over, concealing his balding areas with longer stands of hair combed over the top from one side of the head. Other Comb Over enthusiasts throughout the years include Donald Trump, Robert Robinson, former University of Illinois basketball coach Lou Henson and United States Senator from Arizona, John McCain (above).
4. The Afro (1960s-70s)
Made popular in the 1960s and 1970s by celebrities Cicely Tyson and Jimi Hendrix, the Afro is perhaps the most imitated trendy hairstyle in pop culture history. The Afro needs no explanation, for everyone knows what it is, but the best Afros require the same length of tightly curled, coarse and thick hair all around the head, as worn by rocker Lenny Kravitz in the photo above.
5. Cornrows (1960s-70s)
The ancient roots of the Cornrow hairstyle date back to as early as 500 B.C. and African American women often preferred the style during the 1970s as not to show their natural hair in public. Interestingly, many believe it was actress Cicely Tyson from the popular 1960s television show, East Side/West Side, who sparked the end of the “natural hair” trend. Soccer superstar David Beckham (above) also wore the style in early 2003, and Cornrows have since become a popular hairstyle for men in England.
6. Jheri Curls (1970s)
Achieved using a variety of chemicals including a rearranging cream to loosen the hair, a solution to set the curls, as well as activators and heavy moisturizers, Jheri Curls became a popular and rather high-maintenance style in the 1970s. The Jacksons and rapper Ice Cube sported the Jheri Curl proudly during their time, while actor Samuel L. Jackson (above) supports the style in the 1994 Quentin Tarantino film, Pulp Fiction.
7. The Mullet (1970s-80s)
Football players, pop stars and TV stars everywhere supported the Mullet in the early 1980s, a style that was short in the front and sides, and long in the back. Many considered the Mullet a good thing to have when applying for a job in the 80s, but today, the brutally outdated hairstyle is more or less an open invitation towards public ridicule. Despite enduring public outcries against the Mullet, however, Duane “Dog” Chapman from A&E’s Dog The Bounty Hunter (above) still finds the style attractive.
8. Rattail (1980s)
Characterized by a long “tail”-like element of hair that grows downward from the back of the head, the Rattail saw a brief period of mainstream popularity during the 1980s. Viewed as an alternative to the full-blown mullet style that also became a popular fashion icon during its era, the Rattail made a significant impression on society, but quickly fell out of vogue as a fashion icon.
9. Liberty Spikes (1980s)
The name for Liberty Spikes descends from the Statue of Liberty, which features an array of tall spikes on its head. Characterized by long, thick and upright spikes, the Liberty Spikes hairdo originated as a symbol of punk rock subculture. Benji Madden (above), guitarist and backup vocalist for the popular punk band, Good Charlotte, reignited the Liberty Spike trend and paved the road for outlandish punk rock lovers the world over.
10. The Mohawk (1980s)
The Mohawk hairstyle descends from the Native American Mohawk Indian tribe, but the punk rock movement of the early 1980s deserves the credit for its immense popularity in modern subculture. A symbol of rebelliousness against all types of authority, both social and political, the Mohawk undoubtedly defined punk rock fashion. This versatile hairstyle also accommodates various looks, including the “tough guy” image portrayed by Mr. T (above) from the 1980s television series, The A-Team.
11. The Bowl Cut (1980s-90s)
As a part of his Three Stooges persona, actor and comedian Moe Howard wore the Bowl Cut, a style characterized by short hair on the sides and back, as if someone put a bowl on the head and cut off all the visible hair. In late twentieth century, however, the Bowl Cut resurfaced as a part of rock music’s counterculture originally credited to the Ramones and the Beatles, until the mid-1990s when its popularity faded. Modern actor, Jim Carrey (above) rocked the Bowl Cut for his role in the 1994 film Dumb & Dumber.
12. The Hi-Top Fade (1980s-90s)
A symbol of the Golden Era of urban contemporary and Hip Hop music during the late 1980s and early 90s, the Hi-Top Fade was common among African-American youths, until it fell completely out of style by 1997. The Hi-Top Fade called for cut off or very low sides and very long hair on the top of the head, as seen in the photo (above) of Christopher ‘Kid’ Reid (left) from the popular hip-hop and comedy duo from New York City, Kid ‘n Play.
13. The Buzz Cut (1990s-2000s)
A very short haircut that can make the face look more defined, the classic Buzz Cut was a fashionable unisex hairstyle in the late 20th century made popular by celebrities including Kevin Costner, George Michael, Sinéad O’Connor and Natalie Portman. Armed forces recruits also wore the Buzz Cut upon entering training, originally to prevent the spread of lice and later to provide ease of maintenance, cooling and uniformity. Justin Timberlake (above) is a modern wearer of the Buzz Cut, which has yet to go out of style as a sexy and low-maintenance cut that accommodates all types of hair.
14. The Fauxhawk (2000s)
A hairstyle that has transcended to all hair types and genres over the years, the Fauxhawk closely resembles the style of a Mohawk, only without shaving the sides of the head. The Fauxhawk re-emerged in the spotlight of style and fashion in the early 2000s, and some of the more popular modern sports figures and fashion models continue to sport Fauxhawks in various lengths, textures and colors. Actor, Jude Law (above), wears a conservative Fauxhawk complete with shorter sides blended into a longer length on the top of the head.
15. Emo Hairstyle (Today)
The most recent hairstyle trend on our list, the “Emo” cut worn by Justin Bieber (above) has become an icon of fashion among people of all ages across the country. In fact, approximately 6 out of every 10 kids are now requesting the style, informally known as the “Bieber,” with many going as far as to process their wavy or curly hair chemically to achieve the straight, feathery effect worn by the teen pop star.
Protein - the Building Blocks of Muscle
Protein - the Building Blocks of Muscle
Let’s face it, when it comes to looking your best, staying healthy and feeling good about yourself, a grid-iron session at the gym three or four times a week is the doctor-recommended formula.
The truth is that moderate exercise, or about five total hours per week of half cardiovascular activity the other half resistance training, turns fat into muscle, weakness into strength and wimps into warriors.
But if you want to make the most of your grueling time spent at the gym, you need to know a thing or two about a little known macronutrient called “protein.”
Proper muscle-building nutrition begins with protein, a term which actually derives from the Greek word, protos, or “of primary importance.” Protein is absolutely essential to the growth and repair of muscle tissue, and if you are a new to the concept of muscle growth and repair, here’s a free lesson.
Resistance training, or “weight lifting” in the terms of modern man, stresses any particular muscle given the type of exercise performed. For example, barbell curls create stress on the biceps, bench presses stress the pectorals, shoulder shrugs stress the traps and, well…you get the idea!
The importance of this stress, however, is that it basically breaks down and tears the muscle fibers put under that stress. Your body recognizes this tearing of the muscle fibers and in the process of repairing the “damage” caused by the resistance training, it actually makes those muscles stronger – and thus, the magic of muscle growth!
So, where does protein fit into the equation? Think of it this way, if your muscles were building blocks of a new home, protein is the construction men, ready and willing with their hardhats and overalls to take the home to the next level (okay, maybe without the hardhats and overalls). All you need to do to ensure that home ends up on an episode of MTV Cribs is supply it with some protein.
Protein is necessary both throughout the day (about 30 grams every three hours) for the maintenance of muscle as well as post-workout for the growth of new muscle. Take in a steady supply of protein throughout the day and always after a session of resistance training and get the absolute most from your time spent at the gym.
A serving or two of some quality and protein-rich meats, fish, eggs, milk or legumes eaten roughly every three hours is all you need to kick your muscle-building into full throttle.
The 10 Commandments of Healthy Sleep
The 10 Commandments of Healthy Sleep – Mastering the Elements
Commandment 1: Reinforce your sleep schedule by waking at the same time every morning. A regular sleeping schedule will serve as the foundation of your new, reconditioned sleep. To solidify that foundation, avoid sleeping in on the weekends beyond one extra hour.
Commandment 2: Strengthen the association of your bed with sleep by avoiding in-bed activities. Television watching, computer use, texting or talking on the phone, eating, drinking and even sex while in bed all weaken the association of your bed with sleep, so avoid them all costs. Also, make your bedroom conducive to sleep. A quiet, darkened and cool room with a temperature around 68 degrees that makes you feel safe is ideal.
Commandment 3: Reserve a time 30 minutes prior to bed completely free from mental, physical and sensory (light and noise) stimulation. Avoid bright light and melatonin-blocking blue light from computer and television displays and wind down from the stress and activity of the day through soothing music, relaxation and meditation exercises or pleasure reading.
Commandment 4: Give your circadian rhythm the early morning light stimulation it needs. A 30 to 45 minute dose of early morning light will help maintain your circadian rhythm (natural sleep/wake cycle) and prime your mind and body for sleep 16 hours later. Enjoy a walk with your dog, an outside chore, outdoor exercise or breakfast by a window before 9 AM for optimal morning light exposure.
Commandment 5: Bed partners and pets may contribute to frequent awakenings that result in shallow and disturbed sleep. Although you may feel a sense of comfort and well-being sharing a bed with a partner or pet, you need to decide what is best for your sleep and health.
Commandment 6: Close the gap between going to bed hungry and going to bed stuffed with a light snack of complex carbohydrates. Since both hunger as well as overeating close to bedtime can interfere with quality of sleep, a light late-night snack of complex carbohydrates is ideal. Avoid stimulants such as sugar and high fructose corn syrup as well as nicotine late in the day and limit liquids to one cup within 4 hours of bed.
Commandment 7: Exercise 3 to 6 hours prior to bed for optimal relaxation and a lowered body core temperature that promotes quality sleep. An exercise session 3 to 6 hours before bed initially raises body core temperature and then lowers it just before bed, offering the same sleep benefits as a hot bath taken 1 to 2 hours before bed.
Commandment 8: Avoid clock-watching during the night. Set an alarm clock to eliminate concerns of oversleeping, try to relax and turn the face on any clocks away from you. Paying attention to the time while trying to fall asleep can keep you from the relaxed and optimal sleep state.
Commandment 9: Avoid caffeine and alcohol within 4 to 6 hours of bedtime. The clinical effects of caffeine generally last from 4 to 6 hours and alcohol before bed actually lowers the production of melatonin, a hormone in the body that regulates sleep. Alcohol consumption before bed also increases adrenaline, which may disrupt sleep throughout the night.
Commandment 10: Take a 20 to 40 minute nap during the day. A quick nap about halfway through the day can give you the refreshment you need, but limit daytime naps to 40 minutes so as not to damage your sleep at night. Keep in mind that daytime naps work best when all 10 Sleep Commandments are conditioned and in place.
Commandment 1: Reinforce your sleep schedule by waking at the same time every morning. A regular sleeping schedule will serve as the foundation of your new, reconditioned sleep. To solidify that foundation, avoid sleeping in on the weekends beyond one extra hour.
Commandment 2: Strengthen the association of your bed with sleep by avoiding in-bed activities. Television watching, computer use, texting or talking on the phone, eating, drinking and even sex while in bed all weaken the association of your bed with sleep, so avoid them all costs. Also, make your bedroom conducive to sleep. A quiet, darkened and cool room with a temperature around 68 degrees that makes you feel safe is ideal.
Commandment 3: Reserve a time 30 minutes prior to bed completely free from mental, physical and sensory (light and noise) stimulation. Avoid bright light and melatonin-blocking blue light from computer and television displays and wind down from the stress and activity of the day through soothing music, relaxation and meditation exercises or pleasure reading.
Commandment 4: Give your circadian rhythm the early morning light stimulation it needs. A 30 to 45 minute dose of early morning light will help maintain your circadian rhythm (natural sleep/wake cycle) and prime your mind and body for sleep 16 hours later. Enjoy a walk with your dog, an outside chore, outdoor exercise or breakfast by a window before 9 AM for optimal morning light exposure.
Commandment 5: Bed partners and pets may contribute to frequent awakenings that result in shallow and disturbed sleep. Although you may feel a sense of comfort and well-being sharing a bed with a partner or pet, you need to decide what is best for your sleep and health.
Commandment 6: Close the gap between going to bed hungry and going to bed stuffed with a light snack of complex carbohydrates. Since both hunger as well as overeating close to bedtime can interfere with quality of sleep, a light late-night snack of complex carbohydrates is ideal. Avoid stimulants such as sugar and high fructose corn syrup as well as nicotine late in the day and limit liquids to one cup within 4 hours of bed.
Commandment 7: Exercise 3 to 6 hours prior to bed for optimal relaxation and a lowered body core temperature that promotes quality sleep. An exercise session 3 to 6 hours before bed initially raises body core temperature and then lowers it just before bed, offering the same sleep benefits as a hot bath taken 1 to 2 hours before bed.
Commandment 8: Avoid clock-watching during the night. Set an alarm clock to eliminate concerns of oversleeping, try to relax and turn the face on any clocks away from you. Paying attention to the time while trying to fall asleep can keep you from the relaxed and optimal sleep state.
Commandment 9: Avoid caffeine and alcohol within 4 to 6 hours of bedtime. The clinical effects of caffeine generally last from 4 to 6 hours and alcohol before bed actually lowers the production of melatonin, a hormone in the body that regulates sleep. Alcohol consumption before bed also increases adrenaline, which may disrupt sleep throughout the night.
Commandment 10: Take a 20 to 40 minute nap during the day. A quick nap about halfway through the day can give you the refreshment you need, but limit daytime naps to 40 minutes so as not to damage your sleep at night. Keep in mind that daytime naps work best when all 10 Sleep Commandments are conditioned and in place.
Wednesday, March 9, 2011
Storage Deluxe Car Storage
Car Storage
When you are in need of a car storage unit for any reason, Storage Deluxe offers a safe and affordable solution. At Storage Deluxe, we provide long term and short term car self storage at each facility found throughout the tri-state area and Pennsylvania.
When you rent a car storage unit at Storage Deluxe, you'll know your vehicle is in good hands. Each brightly lit gated facility includes:
- State-of-the-art security 24/7
- On-site managers
- Computerized PIN access
- Digital cameras inside and outside recording around the clock
- Individual door alarms
- Well-screened employees for superior safety for your car storage
The Need for Car Self Storage Solutions
People need car storage units for a number of reasons, and Storage Deluxe is here to help. Our climate controlled auto self storage facilities are beneficial in the winter, keeping your auto safe from the elements. Some other common reasons for needing car self storage include:- Protection against inclement weather
- Collectible antique automobile storage or exotic car storage
- Save a car for a soon-to-be-licensed driver
- Long holiday excursions
- Auto storage for inherited vehicles
Vehicle Storage Unit Options
Storage Deluxe offers more than just secure storage for your car. You can also rely on us to safely store your RV's (recreational vehicles), commercial trucks, motorcycles, and more.Car storage with Storage Deluxe keeps your vehicles clean, safe, secure and accessible at very affordable rates. Check out our car storage unit specials and take advantage of additional savings.
For additional information on Storage Deluxe car and vehicle storage just give us a call. Our friendly and experienced staff can offer you assistance at any time 24/7!
Call Storage Deluxe toll free at: (877) 989-STORE - (877) 989-7867 to make an appointment, tour a facility, and/or to reserve your car or other vehicle storage unit. For your convenience you can also reserve your car storage unit directly online.
Jet Lag Remedies
Jet Lag Remedies
Jet Lag Tips to Help You Beat the Symptoms
Jet lag is a temporary disorder that results from the inability of the body to adjust to changing time zones while traveling by air, leading to a number of symptoms including:- Fatigue and general tiredness
- Insomnia
- Disorientation
- Loss of concentration and drive
- Headaches
- General malaise
Melatonin
Melatonin is a hormone secreted by the pineal gland in the brain that is responsible for the circadian rhythm, or the internal body clock that regulates sleep and wake-cycles. The role that melatonin plays in jet lag is significant, as sudden and excessive exposure to daylight during normal bedtime hours can disrupt the melatonin cycle. The effects of jet lag and melatonin can occur in as little as a three-hour time difference.
Melatonin supplements are among the most effective jet lag remedies, helping the body adjust to new surroundings more quickly and thus reducing the effects of jet lag.
Strategic Sleep and Wake-Time Adjustment
Preventative jet lag remedies can also help you avoid or minimize jet lag. By utilizing the strategic sleep and wake-time adjustment method, people can adjust their regular sleep and wake-time to the new time progressively for three days prior to traveling. Remember to plan your sleep and wake-times based on the direction you are traveling.
When traveling west:
- Go to bed and wake one hour later than normal on day one
- Go to bed and wake two hours later than normal on day two
- Go to bed and wake three hours later than normal on day three
Homeopathic Jet Lag Remedies
The following homeopathic jet lag remedies are available in health food stores, drug stores, airport convenient stores and some grocery stores, and may provide relief from specific jet lag symptoms:- Chamomilla
- Emotional and mental stress
- Sleeplessness
- Impatience
- Intolerance
- Disorientation
- Arnica
- Sleeplessness and restlessness when overtired
- Ipecacuanha
- Intense and constant nausea
- Bellis perennis
- Sleep interruptions and waking mid-sleep
- Lycopodium
- Anxiety
- Apprehension
- Digestive problems, especially bloating and gas
Valerian is an herb used as a jet lag remedy to help people fall asleep at their desired time. Valerian is a non-addictive remedy that does not cause grogginess the following morning.
Feast and Fast-Day Alternating Diet
Beginning three days prior to departure, alternate feast and fast days, consisting of the following foods to synchronize and adapt your body to the new time zone:
- Day One: Feast day - Eat predominantly high-protein foods for breakfast and lunch to stimulate the production of epinephrine, norepinephrine and dopamine in the body to remain awake and alert. Eat carbohydrates for dinner to stimulate melatonin production in the body.
- Day Two: Fast day – Eat light meals such as salads and soups to deplete the store of glycogen (muscle fuel) in the body and reset the internal clock.
- Day Three: Feast Day – Follow the same guidelines as in day one.
- Day Four : Fast Day –Follow the same guidelines as in day two and get as much sleep as you can until breakfast time at your destination.
Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
Monday, March 7, 2011
Kleine-Levin Syndrome
Kleine-Levin Syndrome
Kleine-Levin syndrome, also known as Sleeping Beauty Syndrome, is a rare disorder primarily seen in adolescent males, characterized by the need for excessive amounts of sleep (up to 20 hours a day) and excessive food intake, as well as behavioral changes such as an abnormally uninhibited sexual drive.The exact cause of Kleine-Levin syndrome is unknown, although research shows that the disorder may involve hereditary factors, genetic predisposition and malfunctions of the portion of the brain that helps to regulate sleep, appetite and body temperature.
Identifying Kleine-Levin Syndrome Symptoms
Kleine-Levin syndrome symptoms are primarily cyclic, where an affected individual may go weeks or even months without experiencing any. Common symptoms that appear during an episode of Klein-Levin syndrome include:- irritability
- lack of energy (lethargy)
- lack of emotions (apathy)
- confusion
- disorientation
- childishness
- hallucinations
- depressed mood
Treatment for Kleine-Levin Syndrome
There is no definitive treatment for Kleine-Levin syndrome, although a doctor may prescribe stimulant pills including amphetamines, methylphenidate and modafinil to treat sleepiness, one of the main symptoms of the disorder. Stimulants may increase irritability, however, and will not improve cognitive abnormalities.A doctor may also prescribe lithium and other medications used to treat mood disorders as research shows similarities between mood disorders and Kleine-Levin syndrome.
Disclaimer: These statements and products are not intended to diagnose, treat and cure or prevent disease. Always consult your physician regarding any sleeping disorders.
Storage Deluxe Climate Controlled Storage
Climate Controlled Storage
Mini Storage, Mid-Sized and Extra Large Climate Controlled Self Storage Units
Climate controlled storage units of all sizes are available from Storage Deluxe. We understand how important it is to protect all of your belongings whether it is in a small storage space offered by our climate controlled mini storage units, or the largest climate controlled self storage rentals. You want to protect your things from extreme temperatures and humidity and our climate controlled storage units do just that. If you are unsure of how much self storage space you require, check out the Storage Deluxe Size Guide as a helpful resource. You may also call or come in for an expert calculation based on your needs.Mini Climate Controlled Storage Units Are Perfect For:
- Important office files and documents
- Personal records
- Family photographs
- Albums, books and videotapes
- Fine linens and clothing
- Holiday gifts and decorations
Mid-sized Climate Controlled Self Storage Units Are Perfect For:
- Leather furniture
- Wood furniture
- Baby furniture
- Oil paintings
- Musical instruments
- Audio and video equipment
- Computers
Extra Large Climate Controlled Self Storage Units Are Perfect For:
- Moving storage
- Mattresses
- Large Furniture
- Cars
- Motorcycles
- Pianos
- Boats
- Trucks
- Recreation vehicles
Call Storage Deluxe toll free at: (877) 989-STORE - (877) 989- 7867 to make an appointment, tour the facility, and/or to reserve your climate controlled self storage rental unit. You may also reserve your climate controlled self storage unit directly online.
Summer Study Pre-College Programs
Summer Pre-College Programs
Summer Study – A World-Class Program with World-Wide Appeal for More Than 20 Years
For a unique summer opportunity, which combines stimulating academics with unforgettable sports, recreational, social and/or cultural activities, enroll today in Summer Study’s pre-college summer enrichment programs. We are extremely proud that more high school students attend a Summer Study program as compared to any other summer program of its kind. Join us at one of our prestigious campuses at Penn State, The University of Colorado at Boulder, The University of Vermont in Burlington and the Sorbonne in Paris. Read on to find out why!Leading College Credit, Pre-College Enrichment, Study Abroad and Middle School Programs
From our Penn State middle school summer enrichment program to our pre-college enrichment and college credit summer programs for high school students to our French immersion and study abroad program in Paris, we are prepared to take you on the most exciting and educationally rewarding summer of your life! Each action-packed Summer Study program offers students:- Exciting classes
- Exhilarating nightlife
- Valuable SAT/ACT Prep Courses
- New friendships from all over the globe
- Incredible sports and athletic programs
- Fantastic weekend trips
- Cultural and language immersion experiences
- Intensive workshops
- Exclusive “real life” internships
- Exceptional opportunities to earn college credits
- Activities, activities, activities!
Penn State – Choose from 6 different unique Summer Study Programs at Penn State University. - 6 ½ week college credit program, 6 week “Triple Play” enrichment program, 3 ½ week enrichment program, 2 week intensive workshop programs and 2 and 4-week middle school programs.
Colorado - Take challenging summer enrichment classes at the University of Colorado at Boulder while traveling to exciting and breathtaking locations with our 3-week summer enrichment program.
Vermont – Spend a summer combining the best of academics and adventure at the University of Vermont in Burlington. Choose either our 4-week college credit program or 4-week summer enrichment program.
Paris - Summer Study at the Sorbonne lends students the opportunity to earn college credits amidst the sights and sounds of Paris. Choose either our 5-week college credit program, 5-week enrichment program or 3-week enrichment program
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