Wednesday, April 18, 2012

Sleep Apnea and Congestive Heart Failure CHF take the Sleep Apnea Quiz

Recently there was news of a high school alumnus, Danny that passed away in his sleep at the young age of 59. Shocked and saddened by the news, I found out that he died of congestive heart failure. Knowing that congestive heart failure has many symptoms and causes no one knew at the time of the funeral why this young, easy-going man had CHF without knowing he had it. Just yesterday I was told it was due to SLEEP APNEA! He had symptoms of sleep apnea for years and did nothing about it, because he didn’t know the signs or how life threatening sleep apnea can be. Sleep apnea is a major health issue that affects millions of people and they don’t even know they have it. Studies have discovered an association between sleep apnea and congestive heart failure. People with obstructive sleep apnea (OSA) may damage the right side of their heart because it has to pump harder to maintain the lungs attempt to overcome the airway obstruction. Nearly one half of the people in the study had not been diagnosed.

Sleep apnea definition according to is a sleep disorder characterized by abnormal pauses in breathing or instances of abnormally low breathing, during sleep. Each pause in breathing, called an apnea, can last from a few seconds to minutes, and may occur 5 to 30 times or more an hour. Similarly, each abnormally low breathing event is called a hypopnea. There are three forms of sleep apnea: central (CSA), obstructive (OSA), and complex or mixed sleep apnea (i.e., a combination of central and obstructive) constituting 0.4%, 84% and 15% of cases respectively. In CSA, breathing is interrupted by a lack of respiratory effort; in OSA, breathing is interrupted by a physical block to airflow despite respiratory effort, and snoring is common. Snoring happens by vibrations from the relaxed throat tissues and heavy snorers that also have pauses of breathing could be at risk for heart disease.

Congestive heart failure (CHF) affects approximately 2.5 million Americans. The symptoms of congestive heart failure vary, but can include fatigue, diminished exercise capacity, shortness of breath, and swelling. Congestive heart failure (CHF) is a condition in which the heart's function as a pump is inadequate to deliver oxygen rich blood to the body. Congestive heart failure can also be the result of a weakened or thickened heart muscle that increases blood pressure.

High blood pressure is also the result of OSA due to the lack of oxygen from the frequent pauses in breath sending signals to the brain to tighten blood vessels in order to increase the flow of oxygen to the heart and brain. Hyperthyroidism may result from the abnormal high demand of oxygen-rich blood by other body’s tissues a.k.a. high output heart failure. One problem with associating OSA directly with heart disease is that many have other co-existing diseases as well. To determine if there is an association your doctor needs to monitor your blood pressure to see if it improves with treatment. If so, the evidence is good that there is a relationship between your high blood pressure and your sleep apnea.

The National Center for Sleep Disorders have suggested that central apnea can cause high blood pressure, surges of adrenaline and irregular heartbeats. Central sleep apnea occurs when the brain fails to send a signal to breathe. It is not caused by obstruction or snoring. Sleep apnea suffers have a higher risk of death than the rest of the population due to CHF, high blood pressure, stroke and depression. Sleep apnea should be treated in order for the sufferers to survive. Do you have sleep apnea?

Take the Sleep Apnea Quiz. Answer "yes" or "no" to the following statements. Keep track of the totals for each!

1. I frequently awaken with a dry mouth.
2. My spouse complains that I snore often during sleep.
3. My snoring is so bad my bed-partner left years ago.
4. I often wake up feeling unrefreshed,like I barely got any sleep at all.
5. Sometimes on long drives I have to pull over and nap, so I don't fall asleep.
6. Sometimes I fight to stay awake at work; especially if it's boring.
7. I need more than 2 cups of coffee or tea to make it through the day.
8. I awaken frequently to use the bathroom more than once a night.
9. I have awakened from sleep gasping for breath more than once.
10. Sometimes I awaken from sleep with my heart pounding. I don't know why.
11. I have been told that I stop breathing during sleep.
12. On weekends I take naps and sleep in to make up for lost sleep during the week.
13. I don't have as much energy as I used to. I must be losing a step.
14. I often get heartburn when I sleep.
15. When I drink alcohol, people say that my snoring is horrible.

If you answered "yes" to 4 or more of the above statements, or you feel that you may suffer from a sleep disorder it is time to seek medical advice. Your health care provider will recommend certain treatment options or send you to a sleep specialist. The best way to determine if you have sleep apnea is to be monitored at a sleep lab where they will evaluate your sleep. REMEMBER: Sleep Apnea is considered to be life-threatening.

The best form of treatment for sleep apnea is for the sufferer to use a continuous positive airway pressure (CPAP) device while they sleep. The CPAP provides continuous positive pressure to maintain a continuous level of positive airway pressure. The available evidence tells us that when you treat people with sleep apnea using CPAP, their blood pressure is not only lower at night—it's also lower during the day. Moreover, people with atrial fibrillation [a common type of irregular heart beat] with sleep apnea that is appropriately treated have only a 40% chance of coming back for further treatment of their atrial fibrillation. If their sleep apnea is untreated, the chance of a recurrence of atrial fibrillation goes up to 80%. The message to heart patients with sleep apnea is: With treatment of your sleep apnea, your chances of improvement are considerably better.

If your doctor has diagnosed you with sleep apnea, there are sleep apnea supplies that you are going to need to purchase

* Contour C-PAP Sleep Apnea Pillow
* CPAP full mask or nasal mask
* CPAP/BiPAP machines
* Tubing, cleaners and Respironics Premium Chin Strap
* Rechargeable battery packs
* Cord extenders
* Machine filters
* Travel size machines
* Electrical conversions

Packages including the basic CPAP machine, a heated humidifier and a nasal mask may be purchased rather than buying each piece separately.

You may also be able to get your supplies at a discounted price or free. There are service providers that work with groups of independent companies that provide CPAP and BiPAP supplies. Medicare and most private insurance companies will cover your CPAP or BiPAP supplies.

When you talk to your doctor let them know that it is a good idea to work on strengthening your breathing and throat muscles while addressing your sleep apnea. If you have a moderate case of sleep apnea, otherwise you can become dependent on drugs and/or mechanical devices for the rest of your life. The U.S.

National Institutes of Health states that new treatments and techniques like breathing and throat exercises will not only be effective but also people need to be motivated to do them. A Didgeridoo can meet these requirements as people were highly motivated to use them on average of six times a week. Regular playing of a didgeridoo reduces sleep apnea and snoring in people with moderate obstructive sleep apnea syndrome and also improves the sleep quality of partners. Severity of disease, expressed by the apnea-hypopnea index, is also substantially reduced after four months of didgeridoo playing.

According to The New York Times performing breathing exercises is another treatment technique your physician may recommend. These exercises can strengthen the throat muscles, reducing sleep apnea symptoms. Here are a few breathing exercises from

Balloon Breathing

Breathing to inflate a balloon can strengthen the throat muscles, according to, a non-profit educational wellness website. Take a balloon and place your lips around the opening. Breathe in through your nose, then blow into the balloon. Inflate the balloon as much as you can with your exhale, then breathe in release the air. Without taking the balloon away from your mouth, repeat the exercise five times. Stop if you begin to feel lightheaded.

Danny had sleep apnea and died of congestive heart failure. If you think you have sleep apnea seek treatment TODAY! Don't end up like Danny. RIP DANNY"

Tongue Hold

This exercise simulates your breathing at night, training your body how best to breathe. Press the tongue to the roof of your mouth. Try to place more than the tongue's tip -- use as much length as you can. Breathe in and out through the nose in a slow, controlled manner as you hold the tongue in place.

Morning Breathing

Perform this exercise immediately upon waking up each morning. Stand and bend forward at the waist, letting the arms dangle loosely. Bend the knees slightly to maintain your balance. Slowly inhale, rolling your back up slowly, one vertebrae at a time. Let your head be the last to straighten. Hold the breath for 3 to 5 seconds while standing, then exhale to lower the body back down to your starting position. Repeat two to three times.

Sleep Apnea is serious and you can have this disorder if you snore or not. Please seek medical advice and adhere to your doctor’s treatment plan to alleviate your sleep apnea. Don’t end up like Danny. RIP DANNY

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

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Sunday, April 15, 2012

Dr Oz 4-Step Plan take Magnesium to Sleep Easy and Lose Weight

Sleep deprivation may be the reason why you can’t lose weight. You can now learn how to sleep easy and lose weight with this 4-step plan by Dr. Oz and Dr. Michael Breus, author of The Sleep Doctor’s Diet Plan. Breus a.k.a. The Sleep Doctor is a clinical psychologist board certified in clinical sleep disorder and both a Diplomat of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He is the sleep expert on WebMD and appears regularly on television shows including Dr. Oz. He provides expert advice and guidance in leading national publications and web sites like the Huffington Post.

There are almost 70 million Americans that suffer from chronic sleep loss and research has shown that getting less than 7 hours of sleep at night can lead to weight gain, even obesity. In a study those that were sleep deprived burned the same number of calories as those well rested, but they consumed about 300 more calories during the day. That can add up to an extra 30 pounds a year!

Breus supports the theory that sleep is associated with the obesity epidemic because lack thereof slows down your metabolism and raises your level of cortisol. Cortisol is the stress hormone that increases food cravings especially those that are high in fat and carbohydrates. You crave these fatty starchy foods because they release serotonin, the feel good hormone that reduces stress. Plus the more cortisol you produce the more likely you will become insulin resistant, a risk factor for both diabetes and obesity.

If you aren’t getting at least 7 hours of sleep you also produce more ghrelin the hormone that increases your appetite. Simultaneously, lack of sleep reduces the production of leptin which is the body's appetite suppressant. So in short, if you don't get enough sleep, you will think that you're hungry when in reality you really aren't.

Lastly, those who are not getting at least 7 hours of shuteye every night are losing precious REM sleep, that deep, restful stage where you burn the most calories. According to Breus during REM sleep your brain is more active than any other stage. In fact in some cases it is MORE active than when you are awake. This activity requires fuel for thought called glucose - the basic building block of most foods. What happens when you only get 6 hours of sleep? YOU CUT OFF THAT LAST REM PERIOD which is where your brain uses the most calories! So what does that mean for your waistline? Over the course of a year, one research study from Sao Paulo showed this could add up to as much as 14 pounds of extra weight!

In sum, lack of sleep can undermine even the most dedicated dieter. But here’s the good news: Increasing your sleep by just 1 hour a night – from 7 to 8 hours – can actually help you lose that extra 14 pounds a year. All you have to do is follow this easy 4-step plan.

Step 1: Calculate Your Body’s Best Bedtime

To figure out your body’s best bedtime, follow these 3 easy steps:

1. Determine your typical wake time.
2. Count back 7.5 hours.
3. Set your alarm clock to remind you to go to bed at that time.

The average person should get five full sleep cycles (90 minutes each), which adds up to 7.5 hours a night. If you typically wake up at 6 a.m., calculate back 7.5 hours and go to bed by 10:30 p.m. Setting your alarm clock for 10:30 p.m. then serves as a reminder for you to turn off the lights and turn in for the night.

Step #2: Calcium and Magnesium

Calcium and magnesium are two of the best natural sleep aids available. Both of these essential minerals help maintain nervous system health and actually reduce anxiety and promote calm. A deficiency in magnesium has been shown to cause insomnia and restless leg syndrome. If you’re having trouble sleeping and aren’t already using these supplements, give them a try. Take 600mg calcium and 400 mg magnesium daily.

A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep.

Calcium is directly related to our cycles of sleep. In one study, published in the European Neurology Journal, researchers found that calcium levels in the body are higher during some of the deepest levels of sleep, such as the rapid eye movement (REM) phase. The study concluded that disturbances in sleep, especially the absence of REM deep sleep or disturbed REM sleep, are related to a calcium deficiency. Restoration to the normal course of sleep was achieved following the normalization of the blood calcium level.

William Sears, M.D. writes: "Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods."

In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, high magnesium, low aluminum diet has been found to be associated with deeper, less interrupted sleep. This was proven in a study done by James Penland at the Human Nutrition Research Center in North Dakota. The study was titled "Effects of trace element nutrition on sleep patterns in adult women." It's important to note that a balanced ratio of calcium and magnesium is important to overall health, and these two minerals should be taken together for best results.

Step 3: Tame Your Tummy with Antacids

Whenever you lie down, you are immediately prone to experiencing gastroesophageal reflux, otherwise known as heartburn or indigestion. What’s more, many people are unaware that they could have silent reflux, a condition that can’t be felt but can pull you out of the deep stages of sleep. (Often, people with sleep apnea have reflux.)

Antacid can help prevent tummy trouble from interrupting sleep by increasing the stomach’s Ph balance. To determine if you have silent reflux, do this experiment: Take an antacid according to the manufacturer’s instructions about 30 minutes before bedtime over the course of 7 days, and see if you’re able to sleep better. If you don’t see any improvement, stop taking the antacid and see your health care provider. He or she will be able to diagnose whether you are suffering from just occasional heartburn or something more serious, such as gastroesophageal reflux disease (GERD), an ulcer, or a hiatal hernia. You will be able to discuss with your health care provider different treatment options.

Some other tips to reduce heartburn while sleeping:

1. Eat your big meal at lunch instead of at dinnertime.
2. Eat at least two to three hours before lying down. Eliminate late-night snacking.
3. Avoid foods that are known to lead to heartburn.
4. Sleep with your head and shoulder on an incline.
5. Make sure your bed clothes are loose-fitting.
6. Sleep on your left side. Studies have shown that this position aids digestion and helps with the removal of stomach acid. Sleeping on the right side has been shown to worsen heartburn.

Step 4: Sip a Combo Tea for Better ZZZ’s

Used to ease insomnia since the second century AD, valerian root is a popular herbal remedy for sleep problems that is both gentle and safe. Passionflower is also established as a calming herbal remedy for anxiety and insomnia.

About 1 hour before bedtime, make a combo tea made with 1 valerian root teabag and 1 passionflower teabag, both available at health food stores.

The Sleep Doctor's Diet Plan: Lose Weight through Better Sleep description (AMAZON) states that losing weight while you sleep may sound too good to be true, but in fact the connection between inadequate sleep and weight gain (among a host of other negative medical results) has long been recognized by medical researchers. Dr. Breus shows that a good night’s sleep will actually enable you to lose weight, especially if you have been chronically sleep deprived.

The Sleep Doctor’s Diet Plan is designed to help any woman who has been frustrated by her inability to shed weight by giving her the tools to overcome the stress, poor habits, and environmental challenges that stand between her and adequate rest. Sleep deprivation is a frustrating reality for many women faced with chronic stress or hormonal changes—and the fatigue, moodiness, and weight gain that come with it might just be the tip of the iceberg. While helping thousands of women implement simple health and lifestyle changes to improve the quality and the quantity of their slumber, Dr. Breus has witnessed not only an upsurge in their energy levels and a diminishing of myriad health concerns, but also significant weight loss achieved without restrictive dieting or increased amounts of exercise.

In The Sleep Doctor’s Diet Plan, Dr. Breus delves into the science behind this sleep–weight-loss connection, explaining exactly how sleep boosts your metabolism, ignites fat burn, and decreases cravings and overall appetite, and he presents a realistic action plan to help you get your best sleep—and your best body—possible. He shows how you can overcome your personal sleep obstacles with a slumber-friendly evening routine, stress management techniques—even recipes for healthy meals and snacks—to help you fall asleep more easily.

If you are ready to stop tossing and turning night after night, if you are done downing coffee to conquer nagging fatigue, and if you have bounced from one diet to another in an effort to find one that really, finally helps you lose the pounds you want, The Sleep Doctor’s Diet Plan has the information, advice, and practical strategies you need to get deep, revitalizing sleep—and achieve a slimmer, healthier body in the process.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

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Friday, April 13, 2012

Meditation used to Overcome Insomnia

Insomnia is America’s number one sleep complaint and many people will go to great lengths to fall asleep easy and stay asleep throughout the night. One women’s quest for a good night’s sleep ended up in a new book, Wide Awake, A Memoir of Insomnia that describes her three year journey to conquer her sleeplessness. She tried sleeping pills, psychotherapy, prayer, sleep music, ear plugs and even had her sleep evaluated in a sleep lab.

When she was young anxiety was the main reason she couldn’t sleep, but as she aged she developed sleep-maintenance insomnia, that’s when you wake up during the night and can’t get back to sleep. Her grandfather had the same sleep pattern. Researchers haven’t found a genetic link between families with insomnia, but light sleepers tend to run in families. Light sleepers are those that wake up to the slightest sound.

Since anxiety was her main issue she tried Ativan that worked for a while, and after she went to a sleep clinic they prescribed doxepin but she had hallucinations. Her low tolerance for sleep aides prompted her to stop taking them. When the news came out how Ambien side effects caused sleepwalking or other engaging activities without a person’s knowledge she knew there was a better way to combat this sleep disorder.

She tried cognitive behavioral therapy (CBT) which teaches a person to develop positive thoughts and beliefs about sleep while sticking to a sleep routine. A sleep routine can be very strict as you are supposed to adhere to many behavioral and environmental lifestyle changes to improve your sleep. It can work, but not for her as she liked watching and falling asleep with the TV on and one of the to-do’s for CBT is to take all electronics out of the bedroom.

What other sleep techniques did she try? Praying to Nidra, the goddess of sleep.

[caption id="attachment_1780" align="alignleft" width="520" caption="Nidra, the goddess of sleep"][/caption]


















Even going to Lapland (north of the Arctic Circle) to see a reindeer on Christmas to wish for the gift of sleep. A reindeer herder told her sleep comes with the rhythm of nature. When the sun shines it gives you energy to stay awake and when it doesn’t you go to bed. Sleep gadgets like sound machines and ear plugs could muffle the outside noises that seemed to help, but in the end she found that meditation finally calmed her down enough to fall asleep easy at the end of the day.

What was her meditation routine? 20 minutes in the morning, sitting in the corner of her room she would do a mantra at the beginning and just let her mind wander off. Keeping thoughts at bay she learned to be easier on herself, easier on her sleep. She believes that everyone is an individual and shouldn’t have to stick to an eight hour a night sleep standard. Fighting to sleep 7-8 hours only causes you to stay awake watching the clock. Fear of not falling asleep leads only to not sleeping.

Yes, insomnia can be the result of an underlying medical or mental disorder and you should seek a doctor’s advice if you are having trouble sleeping over a two week period. Insomnia can be caused by sleep apnea, depression and/or restless leg syndrome. If you find there are no underlying causes trying exercising in the morning during the hours of 6am and 10am outside in the sunlight. This is the best time to get some sun as it keeps your internal clock regulated. Meditate in the morning helps keep anxiety levels down and at night before bedtime it trains your body and mind to relax enough to fall asleep and stay asleep.

What meditation techniques you can do yourself? Abdominal breathing: while sitting or laying in bed place your hands on your stomach. Focus on the movements of your stomach while you breathe in and out. Imagine a calm scene; ocean, clouds, a warm breeze on a summer’s day. And just let go. Focusing on breathing or calming imagery helps you to keep your mind off of your to-do list that distracts you and prevents you from falling asleep. Many people find a self-hypnotic CD with an instructor to guide them to a comfortable place while using breathing techniques and progressive relaxation. Like: End Insomnia & Sleep Deeply Self Hypnosis Sleep Trainer CD

If you lay in bed more than 20 minutes get up and write down what is bothering you. Keeping a sleep journal can get your issues out of your head so you can stop tossing and turning.

Go back to bed and gaze upwards as a little eye strain relaxes you and you want to close your eyes. Take a deep breath and hold it as you exhale count from 8 to 1 and tell yourself to relax. Repeat two or three times. Let your mind drift, after a bit you might find that you are telling yourself a story as your mind prepares itself for dreaming…your body jerks as your muscles relax…finally la, la land.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

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Thursday, April 5, 2012

S.L.E.E.P. Tips

Spring break is here and a lot of us are planning to get away for some fun and relaxation. The days before leaving can be hectic getting ready for your vacation; packing, buying last minute items, arranging hotel stay or flight arrangements etc. Do you find that you are too excited to sleep? I know what you’re thinking that you can make up the sleep you lost once you get to your destination, right? In the meantime you’re cranky and short with your family and coworkers. Losing sleep whether excited or worried/anxious even for a short period of time can cause memory loss, irritability, impaired physical judgment and lack of concentration. Here are some S.L.E.E.P. tips to help!

[caption id="attachment_1774" align="alignright" width="331" caption="Too excited to sleep? S.L.E.E.P. Tips that help"][/caption]

S is for a set sleep schedule. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.

Get up the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.

L is for setting limitations. Are you an underachiever or an overachiever? Under achievers tend to worry because they have a long to do list that never seems to end. They tend to put things off until tomorrow and when tomorrow comes they are anxious and frustrated with themselves. Overachievers have way too much on their plate which can cause them to become stressed and anxious. They lie in bed at night rehashing what they need to do and over analyze what they have done. Worry and stress are the number one reasons people can’t sleep at night. Setting limitations for yourself can allow you to get things done during the day and give you time to relax at night so you can fall asleep easy without tossing and turning until 2am.

E is for eating not only healthy but eating foods that promote sleep. Eating spicy hot foods or large meals at night can cause heartburn and acid reflux during the night causing you to wake up. It is best to eat a larger lunch and a smaller dinner or eating before 7 pm so your body can digest your food before retiring. If you want a late night snack eat foods full of tryptophan the amino acid that causes sleepiness.

Tryptophan is one kind of amino acid (building blocks for forming muscles and other parts of human body) that is digested and used by the brain. The brain turns the tryptophan into serotonin, a neurotransmitter that controls our “feelings” such as depression, hunger, thirst, sleep and other "moods."

However, serotonin is mostly linked to depression. By increasing the levels of tryptophan in our bodies, serotonin will be produced and the end result will be a natural way of keeping depression at bay. List of foods with tryptophan:

Baked potatoes with their skin
Cheddar Cheese
Cottage Cheese
Gruyere (a type of Swiss cheese)
Heated milk
Meat (including red meats)
Roasted Pumpkin Seeds
Sesame Seeds
Soy Milk
Soybean Nuts
Sunflower Seeds
Swiss cheese

E is for exercising. Researchers say that people who exercised reported that their sleep quality improved, raising their findings from poor to good sleeper. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime.

Exercising vigorously right before bed or within about three hours of your bedtime can actually make it harder to fall asleep. This surprises many people; it's often thought that a good workout before bed helps you feel more tired. In actuality, vigorous exercise right before bed stimulates your heart, brain and muscles -- the opposite of what you want at bedtime. It also raises your body temperature right before bed, which, you'll soon discover, is not what you want.

Morning exercise can relieve stress and improve mood. These effects can indirectly improve sleep, no doubt. To get a more direct sleep-promoting benefit from morning exercise, however, you can couple it with exposure to outdoor light. Being exposed to natural light in the morning, whether you're exercising or not, can improve your sleep at night by reinforcing your body’s sleep/wake cycle.

P is for prioritizing your sleep. Whether you’re too excited to sleep or depressed, you need to make sleep a priority. A good night’s sleep is not a luxury, it is a necessity. Just as you schedule various activities during the waking hours, you need to schedule a specific time for your body to rest and sleep. Sleeping should be part of your “to do” list, not an afterthought once everything else has been accomplished on your list. Start prioritizing your sleep need now to preserve your physical and mental health and boost your energy and ability to face the many demands life brings on.

The information in this site is for informational purposes only and not meant as a substitute for advice from your healthcare professional. This information should not be used to diagnosis or treat any health problem. Information and statements provided by about supplements that have not been evaluated by the FDA are not intended to diagnosis, treat, cure or prevent any disease. Seek the advice of a qualified healthcare professional regarding any medical condition. Reliance on any information in this article or on this site is solely at your own risk.

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