Simple Rules for a Great Night's Sleep

Having a great night's sleep is precious, especially when you have daily responsibilities with kids and/or work.

Maximizing your bedtime hours is key. Here are a few easy-to-follow tips published by Self Magazine. Remember that your sleep should be part of your top priorities. It allows you to be sharp in the morning, and ready for all other activities!

"Here's what to do before you actually turn off the lights:

6 Hours Before Bed..Cut out caffeine. Even if you don't get a big rush from caffeine the same way others do, it's best to skip that post-dinner espresso if you have to be up early (and alert) tomorrow.

4-6 Hours Before Bed...
No more alcohol!"Alcohol is a sedative and we often think that this will help us fall asleep, however, in the middle of the night, we begin to withdraw from alcohol and this can interrupt sleep," says Undevia.

2-3 Hours Before Bed...
No more exercise. Exercise stimulates us and can make it harder to fall asleep. Your blood is pumping, your heart rate is up and your body is generally in "go" mode rather than "slow" mode.

1-2 Hours Before Bed...
Have a glass of warm milk an hour before bed (the tryptophan is relaxing), then cut off fluids.
Turn off your BlackBerry and computer -- at this point, looking at work-related emails is counterproductive. You're too tired to do much about them, but they will amp up your brain and keep you wired.
Take a warm bath.

30 Minutes Before Bed...
Do something calming: Read a book, listen to music, meditate or simply get in bed and breathe deeply, or practice progressive muscle relaxation (contract your muscles, head to toe, then slowly relax them).

At Bedtime...
Adjust thermostat to 68 to 74 degrees, and turn off the lights and TV. Darkness triggers the release of melatonin, the hormone that induces sleep. Even if your eyes are closed, light from a TV screen or computer monitor gets through, so it's best to power off your computer completely if it's in your bedroom. If it's impossible to make your room completely dark, invest in an eye cover.

Can't fall asleep? If, after 30 minutes, you're still awake, don't stay in bed. Move to another room and engage in a relaxing activity (reading, listening to music, meditating) then return to bed. If you're still amped up, write down your thoughts, which can help quiet whatever is bouncing around in your brain."


Sources: Shine and Self

Chemical Linked to Higher Cholesterol in Children

Children and teens exposed to perfluorooctanoic acid (PFOA), the chemical used to make many non-stick and stain-proof coatings, have elevated cholesterol levels, reports a landmark study by West Virginia University researchers.
Their findings were published in this month’s edition of the peer-reviewed journal Archive of Pediatrics & Adolescent Medicine.
This research, involving 12,476 participants 1-to-18 years old, found a link between body burden levels of PFOA and serum lipid levels, an important risk factor for cardiovascular disease, metabolic problems and other long-term health consequences.

Source: EWG

New Heart Rate Goals for Women who Exercise

For most of us who exercise on a regular basis, a new big change has been released by the Northwestern Medicine in Chicago regarding targeted heart rate for women.
The typical goal is to stay within 65 to 85 percent of the estimated maximum heart rate, depending on whether we are trying to build aerobic capacity or increase endurance.
But the new study shows that for women, the number typically derived from the standard formula is far off the mark. Using the old formula of 220 minus age, a 40-year-old woman would achieve an average maximum heart rate of 180 beats per minute. That means her pulse should stay around 153 beats per minute during her workout to achieve a target heart rate of 85 percent.
Based on the new calculation, the same woman’s average maximum heart rate is 171 beats per minute, meaning her desired target heart rate is just 145 beats per minute, 8 beats a minute slower than under the old formula. Although the gap seems small on paper, it can be the difference between an exhilarating workout or a frustrating one that ends in exhaustion!

 Source: NYTimes, Northwestern Medicine