Jul 132017
 

Her sleeplessness had finally gone

 

The Center for Disease Control and Prevention says:

Learn how much sleep you need for good health.

People will often cut back on their sleep for work, for family demands, or even to watch a good show on television. But if not getting enough sleep is a regular part of your routine, you may be at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke, poor mental health, and even early death. Even one night of short sleep can affect you the next day. Not surprisingly, you’re more likely to feel sleepy. On top of that, you’re more likely to be in a bad mood, be less productive at work, and to be involved in a motor vehicle crash.

How much sleep you need changes as you age. The American Academy of Sleep Medicine and the Sleep Research Society recommend:

Age Group Recommended Hours of Sleep Per Day

Infant 4-12 months 12-16 hours per 24 hours (including naps)

Toddler 1-2 years 11-14 hours per 24 hours (including naps)

Pre-school 3-5 years 10-13 hours per 24 hours (including naps)

School Age 6-12 years 9-12 hours per 24 hours

Teen 13-18 years 8-10 hours per 24 hours

Adult 18-60 years 7 or more hours per night

WHAT CAN HELP YOU?

  • Go to bed at the same time each night and rise at the same time each morning.
  • Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
  • Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
  • Avoid large meals before bedtime. *

* National Sleep Foundation Recommendations

Also, natural sleep aids may help.

  • Try herbal teas, such as Chamomile.
  • Try a natural supplement containing herbs and natural ingredients such as calcium, melatonin, valerian, L-theanine, passion flower, spearmint. These ingredients are not harsh, non-habit forming, trusted and reliable.
  • A warm bath before bed can help relax you.
  • Try listening to soothing, calming music before bed.
  • Read a book. That always helps me get sleepy when I can’t sleep.
  • Essential oils such as lavender can have a calming, soothing and relaxing effect.

Proper rest has been linked to optimal immune function, metabolism, memory, learning, and other vital functions. But we live in a fast-paced world. Deadlines, multi-tasking, and worries can make getting the true rest you need difficult if not impossible. In fact a December 2013 Gallup® report found that 40% of adults are not getting the recommended amount of sleep each night.

www.cdc.com

Martha maintains RobardsHealthyLifestyles.com , which is a health and wellness information website that promotes healthy living for all aspects of life (including physical, mental and emotional, financial, and natural) and products for healthy living. For more information contact Martha at marthapmintl@gmail.com or 505-750-7847, or check out Martha on Twitter as MrsProfQuack or RobardsHealthyLifestyles . com on Facebook.

Feb 262017
 
Feb 182017
 

My confidence level rises when I know (really know) why I am doing something.   If you are starting a new venture in your life, a new home business, a new health and wellness program, a new way of shopping green, figure out why.  Your real reason.   When things get difficult (and they will), keep going back to that. mlr

 

Confidence Level 2-18-17

Feb 152017
 
Proactive versus Reactive

 

Proactive-Reactive 2-15-17

In so many areas of life, it’s better to be proactive than reactive.  For instance, stay well versus get well.  There are also many areas of life that involve wellness.   There is physical wellness, mental and emotional wellness, financial wellness, and natural and spiritual wellness.  Being proactive in the important areas of life makes us happier, healthier and more prepared.

Some of those important areas of life might be our personal lives and relationships, our home businesses, our friendships, our work or our even recreation.  I need to take the time to reflect on these and sometimes I have to remind myself to do that.  I always feel better when I do.

Be proactive now.  Call me and we’ll talk about starting a weight loss regime, nutritional supplement routine, changing your home to green, or additional income.  I’m Martha.  My cell phone number is 505-750-7847  and my email address is marthapmintl@gmail.com if you’d rather email me.