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.

May 112017
 

SaveYourSkin 5-16_5-11-17

 

Summer is quickly approaching.    On some days in Arizona, it feels like it’s already here.    Sunny days are ahead.

Now is the time to start thinking about sunscreen.    Wearing it all year long is a great idea, but for those who think about it more when they feel the heat, now is the time.

  • Limit Exposure

MayoClinic.org, says,

“Skin cancer — the abnormal growth of skin cells — most often develops on skin exposed to the sun.”

It goes on to say what to do to reduce the risk, by stating,

“You can reduce your risk of skin cancer by limiting or avoiding exposure to ultraviolet (UV) radiation.”

Sunscreen will help you reduce and avoid that exposure.

  • Choosing a Sunscreen

Choose a sunscreen that has a high SPF.    What is that?    SPF stands for Sun Protection Factor. Although there seems to be controversy on this, generally the higher the better.    A sunscreen with less chemicals in it, for many, is a better choice.

SPF measures how well a sunscreen protects against UVB rays (the radiation that causes sunburn and damages skin) and UVA rays (also damages the skin, but deeper).     According to Skincancer.org/prevention/uva-and-uvb,

“UVA, which penetrates the skin more deeply than UVB, has long been known to play a major part in skin aging and wrinkling (photoaging), …”

Have fun in the sun, but be proactive and take steps to protect yourself and your whole family by buying and using a high quality sunscreen.

Martha maintains RobardsHealthyLifestyles.com , which is a health and wellness information website that promotes healthy living and products for healthy living. For more information contact Martha at marthapmintl@gmail.com or 505-750-7847.

 

 

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 232016
 

Let’s live our lives on purpose. Let’s know the reasons we do things and the reasons we want things. That becomes the “why” of how we live our lives. When we do this, it helps us to think more clearly about our everyday activities and the roads we take. Our everyday activities are what begin to lay the foundation of our future. Within a decision to start a business that we can do working from the luxury of our own home, change our eating habits to become healthier, change our shopping habits to save money or help the environment, change our reading habits to become a more spiritual person (the list could go on and on, for instance, drinking, cleaning, talking) — within each decision we make, there is a reason (why). Whatever the decision is, it will take some kind of an everyday action to accomplish, so let’s make sure our ‘why’ is strong enough to keep us doing that, because we will need to think about it often. Let’s start today. mlr

 

Do It On Purpose

Ask Yourself Why

Mar 262014
 

“Isn’t it splendid to think of all the things there are to find out about?” — Anne of Anne of Green Gables

Don’t stop discovering and don’t stop asking.

 

Every day is a new day to discover something we don’t know about.  Its a new beginning; a new chance.  Its the same with our health, our finances, our habits, our spiritual outlook, our mental disposition.  There is always a little bit of a new direction we can take in some aspect of our life; a new direction that can open up new opportunities and avenues.

 Posted by on March 26, 2014 at 8:51 am