Nutrition. Vitamins. You.
Photo by Icons8 Team on Unsplash 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 …
Photo by Vladislav Muslakov on Unsplash It’s interesting how some people can fully remember their dreams at the night, but for others, it’s just fragments that linger in their minds in the morning. It may be a challenge for some to get a good nights’ …
A recent study published in the journal Michigan Pediatrics found that American teenagers sleep patterns are getting increasingly worse over the past two decades.
Researchers who analyzed the University of Michigan’s annual Monitoring the Future national surveys of youth behavior found that over 50% of teens aged 15 and older regularly get about two hours less sleep per night than recommended. Not getting enough sleep can have a drastic impact on many areas of a teenager’s life, including overall health and academic performance.
Experts recommend about ten hours of sleep per night for teens, and the results showed that more than half of US teens get less than seven. The largest decrease in sleep hours was reported in 15 year olds, and the results were slightly better for younger teens and slightly worse for older teens.
Researchers are unsure of the reasons for this unhealthy trend in sleep patterns, but some possible factors are the increase in use of technology and rising rate of obesity, which is linked to poor sleep. Kids who don’t get enough sleep are at risk for mood problems, depression, memory and learning difficulties and poor grades, according to psychologist Daniel Lewin, a sleep specialist at Children’s National Medical Center in Washington, D.C.
The researchers say making teens more aware of how much sleep they need – as well as the consequences of not getting enough sleep – might help reverse this trend. Reversing the trend will require public health efforts to raise awareness about the importance of sleep for teens.
Sleep vitamins can be an extremely helpful tool for anyone who is not getting a full, restful night’s sleep on a regular basis. Poor quality of sleep can disrupt many areas of your life and your everyday routine. What’s more, sleeplessness is also connected to muscle loss, weight gain, and poor overall health and well-being, among a variety of other health issues.
Studies show that getting more sleep is one of the best ways to fight obesity. One investigation, reported by the National American Association for the Study of Obesity, showed that people who got less than four hours of sleep each night were 73 percent more likely to suffer from obesity than those who get the standard eight hours of rest. Obesity risk was 50 percent higher in people getting about five hours of sleep on average, and 23 percent higher for those hitting the hay for only six hours a night. To make sure the results were valid, the researchers adjusted their findings to account for other contributing factors (like exercise) to isolate the effects of skipped sleep.
Their findings confirmed that the hormones that affect appetites are thrown off by lack of sleep. Leptin, a blood protein that curbs your appetite, decreases and ghrelin, which makes you want to eat, increases when your body is deprived of sleep.
But getting sufficient sleep — seven to nine hours — can reset your system in as few as three days.
Photo by Hean Prinsloo on Unsplash Happiness is probably one of the hardest things to define. Feeling happy is definitely subjective – what makes me happy may not put a smile on your face. But research shows that feeling mentally happy can have a bolster …
Photo by Malvestida Magazine on Unsplash Are you having trouble falling or staying asleep at night? Your diet could be to blame. We all know caffeine before bed is bad news for your sleep quality, but there are some other major culprits in your diet …
The morning is a hectic time for most of us. Getting the kids off to school on time, answering those urgent emails, and rushing to work tend to take priority over your morning health routine, but there are some simple changes you can make to have a healthier day overall. Check out these five common morning health mistakes and some great tips for breaking your bad habits –
Hitting the snooze button. Most of the time, you’re probably tempted to hit snooze and sleep just a little bit longer. But health experts advise against cramming in those extra few minutes of sleep. In reality, it does more harm than good. When you hit the snooze button and fall back to sleep, your body begins a sleep cycle that remains unfinished. This keeps you even more tired throughout the day!
Avoiding natural light. If you prefer to sit in the dark when you first wake up, you may be disturbing your body’s natural internal clock. Some natural light upon waking will give you energy and help boost your mood, so avoid the darkness and make a habit of opening the shades when you wake up every day.
Skipping water. Dehydration is a major source of fatigue, but not too many of us turn to water for energy in the morning. Instead of (or along with) your usual coffee or carbonated beverage, be sure to drink plenty of water in the morning. Your body becomes dehydrated overnight, and a little hydration first thing gets your organs working, and you feel good throughout the day. Keep a water bottle near your bed so you don’t forget to hydrate before you start your day.
Skipping breakfast, or eating too late. Skipping breakfast is a common bad habit when it comes to health, but it’s one we should all take a little more effort to break! Studies show that eating a healthy, balanced morning meal gives you more energy throughout the day and might even prevent late-night snacking. Eating too late is also something you’ll want to avoid – if you have breakfast within 30 minutes of waking up, your metabolism gets the jump-start it needs. What’s more, waiting too long to eat breakfast might cause you to overeat.
Carb Overload. Eating too many carbs early in the morning can make you hungrier throughout the day. Go for protein instead – eggs, cheese, Greek yogurt, and non-processed meats are packed with protein and help energize your muscles.