![]() While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. 4ĥ0% of American adults do not get the recommended amounts of aerobic and muscle-strengthening exercise. ![]() Insomnia in the US workforce costs businesses over $63 billion in lost productivity over the course of a year. If you typically exercise in the afternoon or evening, try to fit your workout in earlier in the day.Try not to watch TV or do work in bed if you do, stop an hour before you would like to be asleep so your brain has time to unwind.Your body temperature drops during sleep-keep your thermostat at a cool, but comfortable, temperature between 60-70 degrees. Set a wake and sleep schedule to go by every day of the week, including weekends.Avoid stimulants like caffeine and nicotine in the evening.If you feel as though you are not getting enough sleep on a regular basis and it is affecting your work or personal life, talk to your primary care doctor to discuss whether you may have an underlying sleep disorder, like insomnia or sleep apnea. Try to stay in the suggested guidelines for amount of sleep - getting too much sleep on a regular basis can be problematic for health as well. If you consistently do not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches and depression. If you don’t get enough sleep, or good quality sleep every once in a while, you may notice that you wake up feeling groggy, not well rested, and experience difficulty concentrating. ![]() For example, an adult who sleeps 8 hours in a night should spend a total of 2 hours in REM sleep. REM is the most restorative of the 5 cycles of sleep and should account for one-fourth of the time you spend sleeping. Quality of sleep refers to how much time you spend in REM (rapid eye movement) sleep. The National Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for adults. Just like exercise, the amount of sleep you need depends on your age. Additionally, sleep helps restore your body’s energy, repair muscle tissue and triggers the release of hormones that effect growth and appetite. Getting the correct amount of quality sleep is essential to your ability to learn and process memories. Taking good care of yourself may require a little extra time and effort, but it’s worth it. Exercising, relaxing and getting enough rest will help you do better and enjoy life more. Taking good care of your body and mind can make a difference in how healthy you are in general and how well you cope with change. If you are in school, commuting to work and/or taking care of your family, time can seem to evaporate. It can be hard to maintain a healthy lifestyle in the hustle and bustle world that we live in.
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