Kamis, 21 Juni 2012

LACK OF SLEEP EFFECTS


Researchers in the United States carried out at Brigham and Women's Hospital found a link between the two metabolic disorders such as diabetes and obesity with lack of sleep, why it happened like that?. The human body basically has its own rhythm. Move beyond the time limit, even stayed up late, can disrupt our biological clock. At the chaotic rhythm of the human body or not according to the rhythms of the body so be prepared to experience malfunctions of the body (diabetes and obesity).

Based on research from several respondents observed in the laboratory was less sleep or irregular patterns, not in accordance with the biological clock will increase the risk of diabetes and obesity. The researchers used the approach of epidemiological (disease). However, this study examined the respondents in a controlled laboratory environment over a prolonged period of time by changing the hours of sleep or biological rhythms of the human body in this case the change, impose working hours and simulate situations that can cause jet lag.

In that study the researchers found low levels of insulin, a hormone produced by the pancreas to control blood sugar levels. The low insulin secretion to high blood sugar levels after meals and also respondents in the rest of the time did not eat. And this shows that the restriction of sleep for long periods with impaired circadian cycle had lower metabolic rates when resting, however, during the period of study respondents blood sugar levels were measured and observed by the research team.

BWH neurologist says Orfeu Buxton, who has the condition of prediabetes or diabetes have some symptoms of the condition have a greater risk of developing the disease if they are not able to regulate sleep patterns. Similarly, employees who often gets the night shift at higher risk of developing diabetes compared to employees who worked during the day. '' Employees who are working night and often difficult to sleep during the day. They may experience disruption of circadian cycles when working at night and sleep during the day. The proof, it is clear that adequate sleep is vital to health, and it is best to sleep at night,'' said Buxton as BWH released last week.

The research team whose results were published in the journal Science Translational Medicine is an urgent need for efforts to reduce health risks to employees working on night shift. The study also received attention from experts who reviewed the disease diabetes, one of which Matthew Hobbs, head of diabetes research in Britain. Hobbs considered, the study is interesting because it can stimulate the conditions of extreme sleep deprivation and outsmart the body's biological clock that makes the trial participants should be able to move and sleep on a normal activity.

However, Hobbs reminded that the working conditions on the night shift that re-created in laboratory conditions is different from the actual work late at night. '' It is clear that this is not the same as the real experience of night shift workers that they could sleep under the bright lights. The study also included only 21 people that can not be concluded that this finding is consistent with the real conditions.''
Senin, 04 Juni 2012

BENEFITS OF SLEEP

Sleep is not just a routine for humans, but also the need for the body and mind. In general adult takes 7-9 hours a day for sleep. In addition to quantity, quality of sleep is also noteworthy. Should sleep soundly so that we can feel optimal benefits. In general human activity during the day, and rest in the evening. It's like a natural pattern. But there are some who have a habit of staying up late and sleep in the daytime. Which is better, sleeping during the day or night? Sleep better at night and has many virtues. At night we sleep quality would be much better than during the day. During the day most of the human perform many activities that make this world a noisy, even far from calm. You may be receive more text messages, guests, or an appointment at noon that will disturb your rest time. Thus, the quality will not be as good nap sleep at night.

Another reason why it's important to sleep at night and the better is the light. You should know that the body produces the hormone melatonin in the state with no light (dark), which began at 21:00 (9 pm). This hormone has a major effect on your health. The hormone melatonin is able to suppress tumor cell growth and cancer so as to protect the body from cancer. Besides the two reasons mentioned above, what virtue sleep at night? Consider the following information this:

Avoid high blood pressure and heart disease
During the day humans are more influenced by the sympathetic nerves that are active. This makes people nervous to actively the work thus increasing blood pressure and heart rate accelerates. At night time nerves parasympathetic rest of your body. If you are sleep deprived then this harmony will be disturbed. Heart the rest should be forced to continue working, as well as blood pressure. Lack of sleep will increase levels of stress hormone, the hormone cortisol, which lead to increased pressure blood. The performance will be better heart and the heart will be healthier if we get enough sleep at night. Research shows that people who sleep less than 5 hours a day had 39% higher risk for heart disease than those without.

1)      Increase endurance
Night until the wee hours is an appropriate time to produce the hormone melatonin. This hormone is a powerful antioxidant in the body. Melatonin will fight germs and free radicals. In the presence of melatonin means we have a weapon to fight the toxin, thereby increasing endurance. Remember, melatonin only be produced if you sleep with the lights turned off. In addition to melatonin, the body will also produce normal amounts of cortisol. Cortisol will serve to set the immune system and blood pressure. So, getting enough sleep is a way to maintain a healthy body.

2)      Avoid cancer
Sleep is enough to produce melatonin that free radicals will be overcome and minimize the risk of cancer. According to studies, people who work until late at night or people who often stay at risk higher for cancer. This is because melatonin levels in their bodies that work at night due to a smaller more exposed to light. Light (lights) can reduce production melatonin. These hormones can reduce the risk of cancer. Therefore, the evening should be used to rest and also make sure you sleep at night in the dark (no light exposure) for the body to produce melatonin.

3)      The time is right to dispose of poison
Sleep is a very appropriate and needed by our body to remove toxins. Night is the most optimal time for the body to remove toxins. Because of the primacy of rest at night these days, it is not advisable to sleep too late or wake up too late to allow the removal of toxins the body is not distracted.

Hours 21:00 to 23:00: the time in which the body remove toxins (detoxification) in the lymph nodes. Suggested in these times, people should be in a calm and do not work for detoxification process is more optimal.

Hours 23:00 to 01:00: time for the body to detoxify the liver. Good quality sleep, that is soundly asleep and will optimize the process of detoxification in the liver.

Hours of 1:00 a.m. to 03:00: time to get rid of toxins in the bile 
Hours 3:00 to 05:00: time to get rid of toxins in the lungs. Therefore, usually the these times will be great for cough patient, so it is not advisable to drink cough medicine for dirt cleaning process is not blocked. 5:00 to 07:00: time for the body to defecate, because at times it is going. Detoxification process in the colon. Do not hold back, restrain, hold back because it can withstand
interfere with the digestive process, giving rise to the problem of constipation (a bowel obstruction).

4)      Digestion
Digestion while you sleep will put maximum effort to drain the stomach and other organs. This is because
peristalsis and increases the digestive juices. Thus, lack of sleep will interfere with the digestive activity. To maintain the health of the digestive organs, you should not eat before bed. Stomach acid naturally increased during sleep. If a stomach full of food the stomach acid will cause more and more and
heartburn. To avoid this, go to bed two hours after eating.

5)      Optimize the ability of the brain
In our bodies there are two hormones that affect the concentration of noradrenaline and serotonin. Concentration 
 6)   Will optimize the ability of the brain in remembering, memorizing, and mathematical. When these two   
      hormones declined, then your concentration will also decrease. Both hormones are restored by sleep.   
     Thus, lack of sleep
will only exacerbate the ability of your brain.
Not easy to stress and depression
Lack of sleep will lower the hormone serotonin that makes people easy to stress and depression. In addition, makes your body tired easily ignited emotions. Lack of sleep will increase stress hormone levels, makes it simple tense, the brain can not think well, and more prone to depression. Instead you sleep will make the body more relaxed and not easily stressed.

7)      Prevent diabetes
Stress and sleep deprivation increases levels of cortisol. The hormone cortisol is too high will cause an increase blood sugar. Sleep could reduce excess cortisol by 50%.

8)      More active and productive
A good-quality sleep and can increase alertness. Enough sleep will also make the body become
fitter. Well, because the body fit, then you will be better prepared to perform the task. People are getting enough sleep can think and work hard so that the work becomes more optimal. Conversely lack of sleep will make you lazy, become active and creative, and spend lots of time to complete job. Inefficient is it?

9)      Stabilize weight
Staying up late causes a decrease in leptin and increased ghrelin. Leptin is a hormone that makes you feel satiety, while gherin will stimulate hunger. For this reason the less sleep the night tend to eat more so that the weight increase. Some people vent stress with eating. Lack of sleep will cause a person easy to stress that getting fatter.

10)  Reduce the inflammation
Lack of sleep can raise levels of stress hormones, which increase stress hormones can increase inflammatory (inflammation) in some parts of the body. Inflammation is closely linked to heart disease, stroke, diabetes, arthritis, and premature aging.

11)  More fit and beautiful
Our bodies naturally can not be used 24 hours a day. Feeling tired after completing the pile of work must
treated with adequate rest. When you sleep, the body's cells will release the fatigue that can be active again after waking. Lack of sleep at night will make the body sluggish and weak the next day. This is because your cells have not fully recovered. Lack of sleep will make your eyes do not sparkle, causing eye bags, and lazy smile. People who lack of sleep will feel sleepy, so that his face could not be cheerful and bright. Will you be pretty with a face like this? Of course you know the answer, right.

12)  Well, after knowing the benefits and adequate nighttime sleep quality, so there is no excuse for you who
      like to stay up to belittle in any way. Flat-out the engine still needs a rest, as well our bodies. For those
       of you who have to work nights, still take some time to rest even for a moment. However, if you
can not sleep nights because of work, at least do not make this a lifelong habit. Avoid also suggested that caffeine can sleep soundly. Enjoy your sleep.
Sabtu, 07 April 2012

HEALTHY SLEEP WITHOUT UNDERWEAR


Healthy Sleep Without Underwear

Sleep is a very important process for the body. When we sleep, all the body's repair process occurs. Researchers recommend that you use loose clothes or no clothes at all, so as to accelerate the body's performance in the repair process.

During sleep, your body will lean muscle. But there are other important processes that occur in the body when we sleep. During sleep the body repair and detoxification (removing toxins). Sleep also provides an opportunity for the immune system to produce hormones immunity (immune system).

For women, it is better to take off a bra while sleeping. Women who want to avoid breast cancer should wear a bra in the shortest time possible and preferably less than 12 hours per day. "The best time for the rest of the breast is sleeping without a bra. Never sleep with a bra," says Soma Grismaijer Australian researchers.

Using a bra for too long can increase the temperature of breast tissue, thereby increasing the hormone prolactin (hormone that functions to stimulate the mammary glands) are higher. This can affect the formation of breast cancer. In addition, by using a bra or a bra that is often too strict very harmful for health as it can also restrict the flow of lymph in the breast. Normally, lymph fluid washes and other toxic waste materials, and also remove them from the breast.


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HEALTHY SLEEP ACCORDING TO AGE



Healthy Sleep According to Age

Each person takes a different bed. The duration of sleep you need depends on their age. Therefore, not surprisingly, that babies sleep more than adults.

Want to know more about the sleep needs of infants and adults and their benefits, the following explanation, quoted from Yahoo Shine.

0-2 months of age
New baby reaches the age of two months, it generally takes 12 to 18 hours of sleep every day.

Ages 3-11 months
At this age, babies need time to sleep 14 hours to 15 hours per day, including naps. Times it is very important to their lives. Enough sleep will make the body and the baby's brain develops well and normal.

Age 3-5 years
In children before school age, they need time to rest sleep 11 hours to 13 hours, including naps. This is very important. Because, according to a study of children aged under five years of a lack of sleep, will affect the status of obesity in later life.

Ages 5-10 years
School-age children will take time to sleep 10 hours to 11 hours. According to the study, children who do not have adequate rest periods, can cause them to become hyperactive, not the concentration of learning, and having behavioral problems at school. Research has shown.

Age 10-17 years
He came of age through adolescence, they need daily sleep between 8 hours and 9 hours. Studies show that teens who get less sleep, more susceptible to depression, not focused, had poor grades, even car accidents.

Adult
Adults need time to sleep 7 hours to 9 hours each day. The doctors recommend for those who want to live healthy for applying these rules in life.

According to studies, people suffering from lack of sleep 1-2 hours every day or irregular sleep will increase your heart rate, blood pressure, and inflammation in the body and increase your appetite so that the risk of obesity.
Kamis, 03 November 2011

REDUCING SNORING SLEEP


By: Rudi Sohidi
reducing snoring sleep

Snoring is very disturbing, especially for his partner who is always by his side during sleep. Can eliminate snoring fitness for both the patient and for his friends who sleep together. Snoring can reduce libido and it has been proven by several studies conducted by experts.

One cause of snoring is when the networks behind the esophagus, such as the tongue and palate intersect, vibrate and produce sound of snoring. In other cases, the intersection networks were able to directly remove the air supply into our bodies. This is called sleep apnea (sleep disorder with difficulty in breathing), the body is deprived of oxygen, which can damage your heart.

Need to be aware also that snoring is common in obese people that have a short neck level because there is the collection of fat that inhibits airway. But do not close the possibility for thin people can also snore sleep if they have a history of sinusitis, tonsillitis or other congenital sleep that can cause snoring.

There are several ways to eliminate snoring to sleep does not include:
1.      Do not consume alcohol and drugs – sedatives
Because by consuming alcohol and drugs - sedatives can make muscles become relaxed or relax the esophagus which can lead to snoring.

Usually snoring can occur in the supine position the tongue falling back during sleep, causing obstructed airway and sounds, so the fox sleeping position by tilting the body so that the tongue does not block the airway.

3.      Lose weight
People who have more weight or fat tissue in the throat too big so it will aggravate snoring sound vibrations. So losing weight is very effective to reduce this snoring.

Those are some things that can reduce your snoring during sleep, tell your friends your sleep if you sleep snoring bedmate then tell you to change your sleeping position.
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