Sleep | Health & Wellness

The Sleep Zone: 6 – 7 Hours A Night for Health, Fitness

sleep 300x199 The Sleep Zone: 6 7 Hours A Night for Health, Fitness A new study finds that both too little and too much sleep can lead to weight problems and raises the risk of heart problems and diabetes. The study, which looked at men and women under 40 years old, found that getting less than six hours of sleep or more than seven hours significantly increased body mass index (BMI) and abdominal body fat.

Fat stored around the abdomen and waist has been associated with cardiovascular disease, diabetes and hormonal cancers.

People who reported sleeping five hours or less each night also consumed more total calories than either those with normal sleep patterns or those who slept more than eight hours per night, which also could point to the increased weight and other risk factors.

Gloss How-To: Exercise for Better Sleep

sleep Gloss How To: Exercise for Better Sleep A good night’s sleep is an important part of a healthy lifestyle. But for many people (including me) sleep can be an elusive thing. As energizing as exercise is, you wouldn’t think it would help you catch your zzz’s, but exercise can really contribute to a sound night’s sleep.

An overall active lifestyle will contribute to healthy sleep patterns. Exercise helps reduce your stress hormone levels (a major cause of insomnia). But when it comes to exercising for better sleep, it’s all about timing.

Morning exercise and daytime activity are great, but the National Sleep Foundation states that late afternoon exercise is the most beneficial for sleep. If you prefer to exercise in the evening, try not to exercise within three hours of going to bed. Your body temperature rises when you exercise and an elevated body temperature can prevent you from falling asleep. The three hours between physical activity and bedtime should give your body time to return to a cooler temperature.

If you are going to exercise closer to bedtime try a relaxing, moderate activity like walking. Then, after returning home, prepare yourself for a good night’s sleep by calming your body and mind. Avoid overly stimulating activities such as playing on the computer or watching TV. Try organizing things for the next morning (packing lunches, etc.), then take a bath or read or listen to calm music.

Gloss How-To: Manage Depression With Healthy Living

depression1 300x211 Gloss How To: Manage Depression With Healthy Living We all feel down from time to time, but depression is a lasting, persistent feeling that can start to interfere with your life. The symptoms include difficulty making decisions, feeling tired and run down, restlessness, difficulty sleeping, loss of interest in your own life and appetite changes.

If you’re feeling depressed, it’s important to see a health care professional. Medication and therapy can really help you get back on track. In addition to that, you can also take charge of your own health. There are many lifestyle choices that can boost your mood, enhance your energy and help alleviate depression.

- See the sandman. A consistent, healthy sleep schedule is vital for your energy level and mood. Prepare yourself for a good night’s sleep by avoiding daytime naps, exercising three or more hours before bed and doing something to relax your mind and body right before bedtime (such as taking a bath). If you find you still cannot sleep, try staying in bed and reading, writing in a journal or completing a crossword.

- Be active. An active lifestyle with regular exercise will help you keep fit and energized.

- Eat right. Some people may turn to snack cakes and chips when they’re feeling blue, but that’s the opposite of what your body needs. Healthy eating, in general, will keep you energized and feeling great. What’s more, certain foods may fight depression.

- Replace unhealthy behaviors. When you’re worrying or starting to feel really down, don’t engage in unhealthy habits. Instead, get up and get busy. Do a chore around the house, work in your garden, help out a friend or family member — just get your body busy and give your mind something new to think about.

Marriage Doesn’t Have to Equal Weight Gain

Couple eating 300x300 Marriage Doesnt Have to Equal Weight Gain I always notice that when people are happy in relationships they tend to both gain weight. Which is why I’m super conscious about it. Put-the-ice-cream-down, Jeannine! Truth is, just because he’s eating, doesn’t mean you need to too.

“Believe it or not, being married actually triples your risk of being overweight,” says Dr. David Edelson of Thin-site.com.

Studies show that people in stable relationships are more likely to be obese than single people. What’s the theory there? Once you have him hooked you can let yourself go? I sure hope not! Here are some ways to avoid the “happy-in-love” weight gain:

Share: When you’re a couple you’re always going out to eat with other couples and dining out can lead to over-eating. Share your meals, most restaurants over-serve anyway.

Support: If one partner lives a healthier lifestyle of eating or working out, don’t try to sabotage it to match with yours. Support it for them or join it!

Dine at Home: Cooking meals together is not only romantic, but it can also control your portions.

Sleep: Make sure you’re not losing sleep over staying out late together, partying, or your partners sleep habits (snoring). Studies show that not getting enough hours of sleep can lead to weight gain.

I hope this didn’t scare you from walking down the aisle — but will make you more conscious of living a healthy lifestyle together that will make you both feel better about yourselves and relationship now and in the future!

Study: Adequate Sleep Fights Depression in Teens

yawiningteen 199x300 Study: Adequate Sleep Fights Depression in Teens Even though teens and young adults seem to run on little sleep, a new study by Columbia University finds that teens actually need more sleep than younger children.

The study, which looked at the sleep habits of over 15,000 high school and college students, found that those who went to bed after midnight on a regular basis were at 24% higher risk of depression compared to those who turned in by 10pm.

“It is a common perception and societal expectation that adolescents do not need as much sleep as pre-adolescents, yet studies suggest that adolescents may actually require more sleep,” said James Gangwisch, an author of the report.

Those who stayed up late and got less than eight hours of sleep also are 20% more likely to have suicidal thoughts.

And, the less sleep, the higher the rates of depression and suicidal thoughts become: adolescents who slept five hours or less a night were 71% more likely to suffer from depression and 48% more at risk of becoming suicidal.