Nutrition. Vitamins. You.
The Center for Disease Control (CDC) reports that insufficient sleep is associated with a number of chronic diseases and conditions that especially threaten the health of the U.S. population, as high numbers of the population suffer from diabetes, cardiovascular disease, obesity, and depression. A new …
Electronic devices like your cell phone, television, iPads, and many other devices do more than just provide endless hours of entertainment and communication. Numerous studies have shown that exposure to the artificial light provided by your favorite electronic devices throw off your biological clock, your …
According to the Centers for Disease Control and Prevention (CDC), 35% of United States adults do not get enough sleep, an issue that can lead to increased risks of developing a number of diseases and conditions.
Sleep is an important part of good health, as it is the way you recharge your body; the same way you recharge your cell phone every night. If you do not put your cell phone to charge, it is virtually useless. In the same way, your body needs sleep to perform to its highest ability. About 1 in 3 (an estimated 83 million) U.S. adults reported usually sleeping less than 7 hours in a 24-hour period, based on data from the 2014 Behavioral Risk Factor Surveillance System (BRFSS), a study with data compiled from all 50 states and the District of Columbia.
So what can happen if you do not get the recommended 7 hours of sleep per night? The CDC reports, “Sleeping less than 7 hours per night is linked to increased risk of chronic diseases, such as diabetes, stroke, high blood pressure, heart disease, obesity, and poor mental health, as well as early death.”
Many times, if you have a hard time falling or staying asleep, insomnia may be to blame. Dr. Millie Lytle, ND, CNS, former Director of Nutrition for InVite® Health, explains, “In order to be diagnosed with insomnia, sleep difficulty must occur at least 3 times per week and must be a problem for at least 1 month.” She continues, “Nearly 50% of older adults have insomnia, with difficulty of getting to sleep, early awakening, or not feeling refreshed on waking. With aging, several changes occur that higher ones risk for insomnia, including age-related changes, environmental and lifestyle changes, and decreases in nutrient intake, absorption, retention, and utilization of these nutrients.” There are so many different options that you can introduce into your life to help combat your insomnia and some of them have been listed below.
The CDC recommends some tips that may help to improve your sleep health[1]:
Dr. Millie Lytle, ND, CNS, suggests other natural insomnia remedies that may be just what you need to begin getting the sleep you deserve[2]:
Read Dr. Millie Lytle, ND, CNS’s full article, Your Natural Sleep Routine, here.
[1] http://www.cdc.gov/features/getting-enough-sleep/
[2] http://www.invitehealth.com/ARTICLE-sleep-routine-millie-lytle.html
Your thyroid is one of the smallest glands in your body, yet it is actually one of the most important. This gland is instrumental in the healthy regulation of functions like proper metabolism, energy levels, burning calories, the creation of body proteins and the reaction …
Photo by icons8 team on unsplash Do you find yourself tossing and turning at night on an uncomfortable mattress with no luck of falling asleep? Or do you find yourself having no energy or motivation to get up in the morning? Well, you aren’t the only …
In a recent study, scientists found that “night owls” may face increased health risks as compared to early risers, including a higher risk of diabetes and reduced muscle mass – regardless of other lifestyle choices.
The study, published in The Journal of Clinical Endocrinology and Metabolism, surveyed a group of adults to find out whether they fit the profile of a morning chronotype or an evening chronotype – to put it simply, an early bird or a night owl. These two chronotypes determine individual “circadian preference in behavioral and biological rhythm” related to the cycle of dark and light, or night and day.
In their research, the team used individual chronotypes as a basis to find out if a relationship exists between chronotype and metabolic disorders. After they established whether the subjects fit the morning or evening chronotype, the team performed further testing to learn morning habits and alertness, usual bed time, and preferred sleeping situations.
The results showed that evening types were overall more likely to have diabetes and sarcopenia, a condition in which the body gradually loses muscle mass. Some other trends in the results were:
So according to the study, getting to bed at a reasonable hour could have more health benefits than most of us think. If you’re naturally a night owl, it may be hard to change your habits, but it’s possible – try adding an extra workout during the day so you’re extra tired, or relaxing with meditation before bed.
Your Natural Sleep Routine by Dr. Millie Lytle ND, CNS. – click here!
Follow this checklist to help turn your nights into dreams:
Once into bed, only do sleep-time activities. At this time, using essential oils such as lavender applied to the bottoms of feet and dropping on pillow is enjoyable and soothing. If counting sheep are not enough to blank your mind, then try an exercise-based relaxation technique called progressive-relaxation, which involves clenching each muscle group of the body as hard as possible, then enjoy the relaxation. Progressive relaxation clears the mind and relaxes the body.
Source: Medical News Today