Category Archive: Sleep

  1. 12 Steps to Better Sleep

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    Falling asleep might seem like an impossible dream when you’re awake at 2 a.m., but deep sleep may be within your reach. Following these healthy sleep habits can put you on the right track. Researchers have identified a variety of “sleep hygiene” techniques that can help anyone maximize the hours they spend sleeping, even those whose suffer from insomnia.

    1.  Avoid exercising in the evening.

    2.  Eat a lighter evening meal and avoid snacking before bed.

    3.  Turn off all electronics a full hour before sleep.

    4.  Take a warm shower or bath.

    5.  Turn the temperature in your bedroom. Cooler temperatures are help to improve your breathing and encourage deeper sleep.

    6.  Invest in the perfect pillow.

    7.  Make your room very dark.

    8.  Ban the blue lights in the bedroom. Insomnia feeds on the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table.

    9.  Jot down any worries or concerns you have and save them for the next day.

    10.  Block the clock. Don’t watch the time in the middle of the night.

    11.  When you wake in the morning, let the natural light into your room.

    12.  Aim for getting at least 20 minutes of sunlight every day.

    Getting a good night’s sleep is essential to good health. Study after study has found a link between insufficient sleep and a number of serious health problems including heart disease, heart attacks, diabetes, and obesity.

  2. Sleep Spindles – Just One More Reason to Sleep

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    If 8 hours seems like an impossible dream, read on to discover the brain benefits of sleep.

    Besides increasing alertness, sleep–particularly rapid eye movement (REM) sleep–is a great way for the brain to store new information in long-term memory.  The brain accomplishes this through a phenomenon that scientists have recently come to understand: sleep spindles.

    Sleep spindles are short bursts of brain waves that occur during REM sleep. The REM phase usually takes place toward the end of the night, between hours 6-8,  when people are most likely to dream.

    Imagine that you are taking golf lessons and have worked with a coach to improve your swing.  If you sleep 6-8 hours the night after you take the lesson you are much more likely to retain the fine details you learned during your training.

    Bottom Line: If you want to improve your golf game (or retain information in general), sleep longer.