Learn about the many benefits of regular exercise for improved rest and sleep health.
According to the studies published by the US Department of Health and Human Services, the FDA (Food and Drug Administration) advises adults should get at least eight hours of sleep every night to be well rested. Many Americans are sadly missing the target. About 40 million people in the U.S. suffer from sleep problems every year. Most common symptoms are experienced by folks in poor health, with irregular, stressful, lifestyles, and can be directly linked to being over-weight and depressed. Some problems or conditions related to loss of sleep include insomnia, snoring, and sleep apnea. The National Heart, Lung, and Blood Institute describe the following conditions and symptoms of sleep disorders:
Insomnia is described as chronic (long-term) when it lasts most nights for a few weeks or more. Insomnia seems to be more common in women, depressed people, and in people over age 60.
Sleep apnea is described as interruptions in normal breathing. Folks with sleep apnea experience regular breathing which stops or gets very shallow. Each pause in breathing typically lasts 10 to 20 seconds or more. These pauses can occur 20 to 30 times or more an hour. The most common type is obstructive sleep apnea. That means you are unable to get enough air through your mouth and nose into your lungs. When that happens, the amount of oxygen in your blood may drop. Normal breaths resume with a snort or choking sound. People with sleep apnea often snore loudly. However, not everyone who snores has sleep apnea.
The medical term for snoring is stertor. Stertor or "snoring" is common. Folks snore when something blocks the flow of air through the mouth and nose. The sound of snoring is caused by tissues at the top of your airway that strike each other and vibrate. Many adults snore, especially men. Snoring increases with age and is typically harmless unless it is a medically diagnosed sign of sleep apnea.
Top Ten Tips for Better Sleep.
1) Exercise, Exercise, Exercise! Start early – get your day going. You will be ready for sleep by bed time if you have a regular, daily, moderately vigorous to vigorous workout each morning.
2) Set a regular “bed time” daily. Try to get up each morning at the same time.
3) Avoid watching TV in the bedroom. Late night shows get the best of us!
4) Avoid caffeine, nicotine, beer, and all types of alcohol in the four to six hours before bedtime.
5) Do not exercise within two hours of bedtime.
6) Do not eat large meals within two hours of bedtime.
7) Do not nap close to bed time.
8) Sleep in a dark, quiet, temperately mild room.
9) Relax completely 30 minutes before bed time.
10) Eat well – Keep high sugar foods out of your diet after lunch time.
These top ten tips for better sleep will help you to get the rest your deserve each night. Remember, if you are not at your best – do something about it! If you don’t, your health, family, business, and quality of life can surely suffer. We recommend you see your doctor to properly diagnose, treat, and get recommendations to manage symptoms related to sleep disorders.
Money will come and go, the days will pass, good times – bad times, these are all things we cannot ultimately control. One day you will look back and surely think that nothing is worth disappointing your loved ones, endangering your health or grasping tightly that which you cannot hold. Nothing is more important than your good health, especially when you don't have it.
If you would like more information on sleep disorders, insomnia, or exercise programs please contact us at your convenience. We look forward to exploring your personal fitness needs please visit our contact us page.