150 searchable tips on almost every sleep topic!     (Search box allows multiple terms)


Drink your coffee blackCoffee can offer some benefits to weight loss,
Including an increased metabolic rate and fat oxidation.49 it can also enhance your strength,
Power, And athletic performance. this is not an excuse to drink coffee all day every day. nor does this mean you’re doing yourself a favor by drinking sugar-filled coffee beverages that contain a lot of calories. if you drink coffee,
Drink it black or add just a splash of cream, Milk, Or nondairy milk.,
[ref: builtlean.com]
Right? we all know that exercise burns calories,
But did you also know that it burns calories while you sleep. so,
It’s even better than we thought! the recommendation from a harvard study (2010) was to do 60 minutes of moderate-intensity exercise a day for weight loss; the study found that 30 minutes a day conferred many of the health benefits,
But did little for weight loss.,,,
[ref: fitbodyhq.com]
RelaxStress is bad for our health in many ways, but it’s also an enemy of weight loss.
Boo for stress! when you stress yourself out your body produces a shot of adrenaline and cortisol to deal with the perceived flight-or-fight situation.
The adrenaline leaves your system pretty quickly, but it’s the cortisol which hangs around for longer stimulating insulin, which in turn can result in an increase in appetite.
Not only that, a swedish study has found that cortisol may also lead to increased fat storage around the abdomen.
Lack of sleep has also been found to increase cortisol levels.
So make sure you take time to relax during your day, or make a little me-time in the evenings where you won’t be disturbed, do some yoga in the mornings or even try meditating.
Not only will you be more mentally calm and able to deal with life, but you’ll look better while you do!
[ref: fitbodyhq.com]
Get enough sleepGreat news for all us sleep-lovers, recent studies show that getting enough shut-eye is good for your health and your weight loss goals.
The gist of it goes like this: most of us are sleep-deprived, getting less than the optimal 7 – 9 hours of sleep; in the study the group that got 8.
5 hours sleep lost more weight than the 5 hour sleepers.
There is also evidence that adequate sleep can turn off obesity-related genes.
So if you’re not already getting enough sleep, do it for the health benefits and to help you reach your ideal weight...
[ref: fitbodyhq.com]
Improve sleepToo little sleep can cause you to gain weight,
Research has showed that people who sleep 5 hours instead of 7-8,
Eat more since their days become longer but it also distracts the balance of appetite regulating hormones which makes you hungrier,,,,,
[ref: cutthekillercarbs.com]
Never eat past dinner timeYou really do sleep better on an empty stomach.
And sleep is tremendously important – research has shown that people who get fewer hours (or lower quality) of sleep are more likely to be overweight or obese.
It doesn’t help your stress levels, either.....
[ref: weightcrafters.com]
Drink black coffeeYour morning java jolt doesn't just wake you up.
Having a cup of coffee may also jumpstart your metabolism by 12% for 3 hours, according to a study published in the american journal of clinical nutrition.
Just don't overdo it—experts recommend no more tha.....
[ref: health.com]
Rise & ShineAccording to researchers,
Late sleepers—defined as those who wake up around 10:45 am—consume 248 more calories during the day,
As well as half as many fruits and vegetables and twice the amount fast food than those who set their alarm earlier. if these findings sound troubling to you night owls,
Try setting your alarm clock 15 minutes earlier each day until you’re getting out of bed at a more reasonable hour.,,,,
[ref: eatthis.com]
Crack the Window OpenSimply blasting the air conditioner,
Cracking a window open,
Or turning down the heat during the winter may help attack belly fat while we sleep,
According to a study published in the journal diabetes. that’s because colder temperatures subtly enhance the effectiveness of our brown fat stores—fat that keeps you warm by helping you burn through the fat stored in your belly. participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees,
A cool 66 degrees,
And a balmy 81 degrees. after four weeks of sleeping at 66 degrees,
The subjects had almost doubled their volumes of brown fat. (and yes,
That means that they lost belly fat.)
[ref: eatthis.com]
Don’t Sleep With the Tv OnExposure to light at night doesn’t just interrupt your chances of a great night’s rest, it may also result in weight gain, according to a new study published in the american journal of epidemiology.
As crazy as it may seem, study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.
The takeaway here is a simple one: turn off the tv and toss your nightlight.....
[ref: eatthis.com]
Catch More ZzzsLooking for the easiest possible way to lose weight? grab your pajamas early and log some extra zzzs.
(sleep) according to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent.
Mayo clinic researchers note similar findings: in their study, adults who slept an hour and 20 minutes less than the control group consumed an average of 549 additional calories daily.
That’s more calories than you’ll find in a big mac....
[ref: eatthis.com]
Sleep Like a Baby…Evidence shows that a good night’s sleep can stave off excess flab.
Sleep deprivation actually lowers levels of leptin – the appetite suppressing hormone, while increasing ghrelin, the hunger stimulating one.
It should come as no surprise then that those who are sleep deprived have been shown to be hungrier and crave junk foods like carbs, candy and salty foods.
Can’t sleep? try adding some of these plants to your bedroom or diffusing these essential oils!....
[ref: naturallivingideas.com]
…But Don’t Sleep Late at WeekendsA recent brigham young university study says that women who go to bed and wake up at the same time every day have lower levels of body fat.......
[ref: naturallivingideas.com]
but don’t sleep too muchExcessive sleeping can cause weight gain, too.
Canadian researchers showed that if you are a long-duration sleeper, you are 21% more likely to become obese.
However, this increases to 27% if you’re a short-duration sleeper.
Try to relax before bed, and manage your sleep pattern so that you’re not under- or over-sleeping....
[ref: phenq.com]
Rest Against Weight GainSleeping seven to nine hours a night for five days straight may stave off bags under your eyes as well as saddlebags on your thighs.
When women get enough sleep, they don’t take in extra, unnecessary calories to stay awake, according to a study published in the proceedings of the national academy of sciences.
Read: adequate beauty rest can help you pass up pick-me-up snacks and head off added pounds.....
[ref: shape.com]
It’s About TimeNo matter how busy you are,
Eat lunch before 3 pm,
A spanish study suggests. researchers placed a group of women on a diet for 20 weeks; half ate lunch before 3 and half consumed their midday meal after 3. although both groups’ daily caloric intake,
Time spent exercising and sleeping,
And appetite hormone levels were the same,
Those who lunched late lost about 25 percent less weight than earlier eaters. being european,
Lunch was the biggest meal of the day for these women,
Constituting 40 percent of their calories for the day
[ref: shape.com]
Get Good SleepSleep is highly underrated,
But it may be just as important as eating healthy and exercising. studies show that poor sleep is one of the strongest risk factors for obesity,
Being linked to an 89% increased risk of obesity in children,
And 55% in adults (43).,,,,
[ref: healthline.com/]
Make sure you Get Enough “Quality” SleepSleep may seem unrelated to weight loss, but it’s not.
Studies indicate that not only does the amount of sleep you get effect weight loss, but also the quality of sleep matters.
(27) people who have a restful night’s sleep for at least 7 hours tend to have better weight loss success.
So get comfy at night.
Change your pillow or mattress if needed, and cut down on outside noise, light, and other distractions while you sleep...
[ref: vixendaily.com]
Exercise in the morning for better sleepScottish and american researchers found that morning exercisers sleep better and experience better moods than those who exercise at night.......
[ref: weightwatchers.com.au/]
Poor sleep and weight gainGet enough sleep: failure to do so has been linked with weight gain, according to university of chicago research.......
[ref: weightwatchers.com.au/]
Work By a WindowTo help combat the negative impact of artificial light, try working close to a window.
Researchers have discovered that those who sit near a window tend to be healthier than those who don't.
Per a study in the journal of clinical sleep medicine , workers near a window got 46 more minutes of sleep a night on average, which is beneficial to weight loss, while workers who weren't near a window had more sleep disturbances.
Additional research has shown that those exposed to natural light during the workweek tended to be more inspired to get outside and exercise....
[ref: eatthis.com]
Avoid Traveling Across Time ZonesA study in the journal cell found that our gut microbes are just as affected by changes to our circadian clock as we are. when we shift our sleep-wake cycles,
Our gut flora changes,
And beneficial bacteria are replaced by the growth of bacteria that have been linked to obesity and metabolic disease. when traveling across different time zones,
It's important you travel armed with healthy,
Fiber-rich snacks your gut will love.,,,
[ref: eatthis.com]
But Eat an AppleThe benefits of chowing down on whole fruits are clear,
And eating an apple each day can help prevent metabolic syndrome,
A disorder associated with abdominal fat,
Cardiovascular disease,
And diabetes. the red or green fruits are a low-calorie,
Nutrient-dense source of fiber,
Which research has proven to be integral to reducing visceral fat. a study at wake forest baptist medical center found that for every 10-gram increase in soluble fiber eaten per day,
Visceral fat was reduced by 3.7 percent over five years.
[ref: eatthis.com]
Skip Nap TimeNapping may be an easy way to catch up on some missed shut-eye,
But dozing off in the middle of the day does nothing to aid weight loss. in fact,
Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun's gone down. to come to this finding,
Researchers at the university of colorado at boulder studied 14 healthy adults for six days. for two days,
Study participants slept at night and stayed awake during the day,
Then they reversed their routines to mimic the schedules of night owls. when participants slept during the day,
Researchers found that they burned 52 to 59 fewer calories than they did while catching their zzzs in the evening—likely because the schedule messed with their circadian rhythm,
The body's internal clock that plays a major role in metabolism function. if your circadian rhythm is out of whack
[ref: eatthis.com]
Find your callingWhether it’s fighting to save abused animals or helping to ban plastic straws,
If you can find a calling that gives you purpose,
You’ll live longer. it’s possible that having a sense of purpose encourages you to take better care of yourself so that you can focus on changing your world. people with a higher sense of purpose were more likely to eat lots of vegetables,
Get good sleep,
And even floss their teeth,
According to a study in the journal of health psychology. read more about how living a purposeful life helps you age well.,
[ref: thehealthy.com]
But not too much sleepYou don't want to cut your sleep short, but you don't want to overdo it, either.
A number of studies suggest that more than nine hours in the land of nod can increase your risk for a number of serious health conditions, as well as earlier death.
One study found that long sleepers faced a 30 percent higher chance of premature death than people who slept around seven to eight hours a night.....
[ref: huffingtonpost.co.uk]
Don’t binge on screentimeAmerican adults spend up to six hours on their phones each day.
Some of those hours are spent doomscrolling, others pushing back sleep (66% of adults bring their phones to bed), and far too much of it involves poring over the airbrushed life updates of others.
Little wonder instagram has been likened to addictive painkillers by reputable researchers.....
[ref: insidehook.com]
Live with a purposeThe okinawans say ikigai, the nicoyans in costa rica say plan de vida.
Each phrase translates to “why i wake up in the morning.
” finding that “why” can feel random and frustrating, but it often brings people to pursuits and causes outside of themselves.
And — science backs this up — once you believe your life matters, you get to live more of it....
[ref: insidehook.com]
Read before bedAccording to one study from the yale university school of public health, “people who read books for at least 30 minutes a day live nearly two years longer than non-readers.
” reading lowers heart rate and eases tension in the muscles, fosters empathy (especially if you’re reading fiction) and helps defeat insomnia.
Start with a chapter a day.....
[ref: insidehook.com]
Please go to bedConsistently sleeping less than six hours a night nearly doubles your risk of heart attack and stroke.
According to a review of 15 studies published in the european heart journal.
Another study found that consistently sleep-deprived people were 12 percent more likely to die over the 25-year study period than those who got six to eight hours of sleep a night.
These tips from the national sleep foundation can help ensure that you get good quality shut-eye.
Even if you’re among the half of people over 60 who have insomnia: shut down your electronics an hour before retiring.
As the light from some devices can stimulate the brain..
[ref: aarp.org]
Say yes to that extra cupCoffee does more than help you wake up; it also reduces your risk of stroke,
Diabetes and some cancers. and in a 2015 study published in the journal circulation,
Harvard researchers discovered that “people who drank three to five cups of coffee per day had about a 15 percent lower [risk of premature] mortality compared to people who didn’t drink coffee,
” says coauthor walter willett,
Md mind you,
A cup is 8 ounces,
So your 16-ounce starbucks grande is really two cups by that measure,
[ref: aarp.org]
Find your purposeDo you wake up looking forward to something? in a 2014 study published in the lancet,
Researchers found that those with the highest sense of purpose were 30 percent less likely to die during the 8.5-year study period. in fact,
Doing something that matters — whether it’s helping your children or interacting in a community of like-minded folks — is correlated with seven extra years of life,
According to researchers who study people in “blue zones,
” areas of the world where folks live the longest.,,,
[ref: aarp.org]
Visit the hardware storeAmong the most common causes of “unintentional deaths” are carbon monoxide,
Radon and lead poisoning,
The cdc reports. make sure there’s a carbon monoxide detector near every bedroom,
And be sure to test and replace the batteries every two years. was your home built before 1978,
When lead paint was outlawed? one trip to the store can get you all you need to test for these toxic substances,,,
[ref: aarp.org]
Get a good night's sleepJimmy fallon's doing great,
But now it's time to dvr him and start getting to bed earlier. a study in finland looked at sets of identical twins and discovered that in each set of siblings,
The twin who slept less had more visceral fat. if you do nothing else differently,
Just getting an extra half hour of shuteye will make all the difference. if you're chronically sleep deprived,
Don't be surprised if you gain a few pounds without eating a morsel of extra food. "a lack of sleep can cause several metabolic problems,
" says nutritionist and holistic health coach seth santoro. "it can cause you to burn fewer calories,
Lack appetite control and experience an increase in cortisol levels,
Which stores fat."
[ref: eatthis.com]
And stop nappingResearch has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun's gone down. to come to this finding,
Researchers at the university of colorado at boulder studied 14 healthy adults for six days. for two days,
Study participants slept at night and stayed awake during the day,
Then they reversed their routines to mimic the schedules of night owls. when participants slept during the day,
Researchers found that they burned 52 to 59 fewer calories than they did while catching their zzzs in the evening—likely because the schedule messed with their circadian rhythm,
The body's internal clock that plays a major role in metabolism function. if you have no choice but to sleep during the day,
Aim to cut 50-60 calories from your daily diet.,
[ref: eatthis.com]
Drink a glass of water in the morning when you wake upFor nutritionist lisa jubilee,
One of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking. why? during sleep,
Your body's metabolic function slows down,
And unless you wake up in the middle of the night to swig some water,
You're not taking in any fluids. jubilee suggests completely rehydrating before stressing your body with any other food or drink. "my clients who have implemented this report less bloating,
More energy and a smaller appetite,
" she says. her motto for getting your inner furnace stoked and ready for the day: "rehydrate,
Then caffeinate!"
[ref: eatthis.com]
Lower your bedroom temperature at nightA striking new study published in the journal diabetes suggests that simply turning on the ac may subtly transform a person's stores of brown fat,
The "good" fat stimulated by cold temperatures,
That serves to keep us warm by burning through "bad" fat stores. participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees,
A cool 66 degrees,
And a balmy 81 degrees. after four weeks of sleeping at 66 degrees,
The men had almost doubled their volumes of brown fat. cool!,,
[ref: eatthis.com]
Stand at work three hours a dayIdeally, we sleep about eight hours for every 24.
Most people spend another seven to ten hours sitting at their desk.
That means most of us spend the overwhelming majority of our time sedentary.
Our bodies weren't designed for this level of inactivity—most of humans' evolutionary history involved being active, searching for food and fuel.
Nutritionist lisa jubilee says that one way to burn more calories daily is to stand more and sit less.
She cites a british study which found that standing at work burned 50 more calories per hour than sitting.
If that doesn't sound like a lot, consider this: if you stand for just three hours of your day, in one year you'd expend more than 30,000 extra calories—which amounts to about 8 pounds of fat!.
[ref: eatthis.com]
Eat an apple a dayEating an apple each day can help prevent metabolic syndrome,
A disorder associated with abdominal fat,
Cardiovascular disease,
And diabetes. they'll keep the doctor away and your muffin tops at bay because apples are a low-calorie,
Nutrient dense source of fiber,
Which studies have proven to be integral to reducing visceral fat. a recent study at wake forest baptist medical center found that for every 10-gram increase in soluble fiber eaten per day,
Visceral fat was reduced by 3.7 percent over five years!,
[ref: eatthis.com]
Clear Food from Your WorkspaceEver heard of the seafood diet? you see food and immediately eat it! to curb your junk food consumption, start by ridding your workspace and kitchen counters of your dietary kryptonite.
Keeping these vices visible will set yourself up for failure by triggering a trait dubbed by oxford researchers as "visual hunger:" an evolutionary trait that increases levels of hunger hormones when we see food.
Instead, hide your stash in opaque containers or in the back of your cabinet.....
[ref: eatthis.com]
Myth: Rest days aren’t necessary*myth* “you need recovery days for those muscles to rest,
Just like you need sleep every day,
” explains david greuner Md, Co-founder of nyc surgical associates .
“think of your recovery days as days for your muscles to sleep.” in addition to increasing your potential for muscle strains,
Stress fractures, And joint pain, Says dr greuner
[ref: urologyofva.net]
Myth: Morning workouts are best for your metabolism*myth* the reality is, exercising at any time of the day is good for you and will kick your metabolism into high gear.
The optimal exercise time for you depends more upon your circadian rhythms and what time your body is most primed for activity.
One study indicates that the late afternoon may be when lung and muscle function peak for many people.
The problem with morning workouts primarily comes if you’re not a morning person.
If you’re losing sleep, your body chemistry will be off and your metabolism can slow down.
Try these tips to boost your metabolism..
[ref: urologyofva.net]
Myth: If you’re not cycling at your max heart rate, you need to push yourself harder*myth* believe it or not,
Moving between different heart-rate zones is better for your heart and your workout session. according to bicycling,
This increases your base fitness level,
Your endurance,
And your lactate threshold. plus,
If your intensity is always at the outer edge of your body’s capabilities,
You’re raising your risk for injury,
[ref: urologyofva.net]
Myth: You shouldn’t lift weights while pregnant*myth* doctors often frighten moms-to-be to the point that they don’t want to even pick up their own toddlers. while pregnant women should avoid heavy lifting,
They can and should do some moderate resistance training,
According to a study from the university of gothenburg . the benefits,
According to lead researcher karolina petrov fieril, Phd,
Include “improved well-being,
Relief of pregnancy discomfort—fatigue,
[ref: urologyofva.net]
Myth: Compression gear will increase your exercise stamina*myth* athletes might believe differently,
But studies show that the supposed benefits of this skin-tight gear may be all in their heads. the ohio state wexler medical center found that while compression tights reduced muscle vibration,
That didn’t lead to reduced muscle fatigue. in fact,
According to the study,
Runners performed the same with and without compression tights. and while that research didn’t reveal any negative results to wearing it,
The los angeles times reports that wearing compression clothing—whether it’s exercise gear or shapewear—for prolonged periods of time can put too much pressure on nerves and internal organs,
Even causing gastroesophageal reflux disease. that said,
If you like exercising in compression clothing
[ref: urologyofva.net]
Rest for successDon’t feel guilty about doing nothing. a global study of 18,
000 people by durham university – dubbed the ‘rest test’ – found our ability to properly rest,
And our levels of wellbeing,
Are closely related. sound too simple to be effective? research published in the journal nature says the brain in its ‘do nothing’ resting state is not doing nothing at all,
But regulating our emotions,
Processing experiences,
Consolidating memories,
And keeping us firing on all cylinders.
[ref: goodhousekeeping.com]
Eat some protein before going to sleepIt's widely understood that protein is a key component of a balanced diet, especially when it comes to building muscle and getting more fit.
Maybe less commonly known, however, is that the point in your day during which you eat protein plays a critical role in your body's ability to reap those benefits.
A 2018 study published in the british journal of nutrition determined that eating a snack containing 30 grams of protein anywhere from 30 to 60 minutes before bed was associated with better muscle quality and a faster metabolism.....
[ref: bestlifeonline.com]
And keep your phone out of the bedroom entirelySleeping without your smartphone nearby isn't just better for your sleep cycle,
It's beneficial to your happiness in general. in 2018 research published in computers in human behavior,
Study participants who were restricted from using their phones in the bedroom for just one week were found to be happier,
Less anxious,
And less addicted to their phones compared with those who had no such restrictions.,,,
[ref: bestlifeonline.com]
Turn down the thermostat before bedtimeIf you don't like sleeping in the buff,
Try dialing the thermostat down just a few degrees. according to a 2014 study published in the journal diabetes,
Individuals who slept in a room at 66 degrees fahrenheit over six weeks increased their amount of brown fat,
Which reduces blood glucose and boosts metabolism.,,,,
[ref: bestlifeonline.com]
Drink cherry juice before bedWhy cherry juice? well,
As one 2012 study published in the european journal of nutrition notes,
Tart cherries are a natural source of melatonin,
That same hormone that does its thing more freely when you sleep without clothes on. just don't drink the processed version,
As the added sugar can actually keep you up rather than help you fall asleep.,,,
[ref: bestlifeonline.com]
Meditate before you sleepWith the added stress brought on by the pandemic,
Getting a good night's rest is easier said than done. still,
It's one of the most important things for your health,
Which is why you should consider simply setting aside a few minutes of your night to breathe deeply and practice mindfulness. doing so can not only help combat insomnia,
But also help you get more restful sleep,
According to a 2015 study published in the jama internal medicine. in the study,
Those who practiced mindfulness and meditation on a regular basis found their sleep to be much more restful than their counterparts,
Who merely followed generic "best sleep practices."
[ref: bestlifeonline.com]
Sleep with a window openAccording to a 2017 study published in the journal indoor air, one easy way to ensure that you sleep soundly and stay healthy is to crack a window.
The breeze filtering into your room lowers the levels of carbon dioxide in the air, which aids in getting a good night's rest......
[ref: bestlifeonline.com]
Sleep nakedBelieve it or not,
Sleeping in the buff could help you live longer,
According to one 2014 study published in the journal diabetes. that's because as we sleep,
Our bodies cool slightly,
Causing reparative growth hormones to be released. if you're too warm,
You get fewer of those hormones. plus,
Being cooler reduces the body's level of cortisol,
The stress hormone that can lead to overeating
[ref: bestlifeonline.com]
Don't go to bed angryIn a 2010 study of 1,
700 married adults published in the plos medicine journal,
Researchers from brigham young university found that the more arguing there was in a relationship,
The worse the partners' health.,,,,
[ref: bestlifeonline.com]
Get enough sleepAccording to a 2019 study published in the journal of sleep research, getting fewer than six hours of sleep a night comes with a 10 percent increase in the risk of death.
Studies have pinpointed seven to eight hours of shuteye as optimal......
[ref: bestlifeonline.com]
…but not too muchBut long sleepers could face a 30 percent higher risk of premature death, according to a 2010 study published in the journal sleep.......
[ref: bestlifeonline.com]
Go to bed one hour earlierResearch published in 2014 in the journal of sleep research found that people who normally slept for seven hours or less a night and went to bed only one hour earlier experienced a measurable drop in blood pressure.
That lowers your risk of having a heart attack or stroke......
[ref: bestlifeonline.com]
Myth: Fat can turn into muscle and muscle can turn into fat.*myth* false.
This myth comes down to basic science.
Muscle tissue and stored fat are two very different types of components.
The myth of turning fat into muscle is commonly associated with the belief that a person who wants to build muscle can replace fatty tissue with lean mass.
Muscle tissue is active tissue.
That means the tissue is continuously burning calories even when a person is sleeping.
It is working as an engine on an ongoing basis.
Fat tissue isn’t the same
[ref: noom.com]
Stress LessThe impact of stress on our overall health is huge,
So reducing stress is one way to lower our risk of many deadly diseases. a study from the university of california found that chronically stressed women had significantly lower levels of klotho,
A hormone that regulates the aging process. another study found stress increased the risk of heart attack and stroke. in addition,
Dr jani says,
Stress leads to “chemical changes in the body that cause increased harmful particles called free radicals to be released,
Which can cause damage to organs,
Raise blood pressure,
Result in emotional change
[ref: urologyofva.net]
Get quality sleepWe lead busy lives, and the part of our day that often ends up getting cut is sleep.
But if you want to actually have more days in your life, you need enough shut-eye.
“people should aim to have at least seven to eight hours of good sleep each night—any less will decrease the immune system,” says sonya w.
Thomas, md, a pih health family medicine doctor.
Studies show that poor sleep can lead to all kinds of health problems, from obesity and heart disease to depression, says sleep expert richard shane, phd, creator of the sleep easily method.
“good sleep can help reverse all of those damaging effects, which can help you live longer,” he says.
In addition, he says good sleep can help your energy level, cognitive function, and personal relationships.
“so you don’t just live a longer life, you feel good and live a better life,” dr shane says
[ref: urologyofva.net]
Have sexAlthough there are some obstacles to sex as we age (vaginal dryness in women; erectile dysfunction in men),
Continuing to get busy could help extend our lives. “people who remain sexually active as they age do tend to live longer,
” says dr dewar. although that could be because healthy people tend to have more sex,
Research has shown some specific health benefits to doing the deed. it releases oxytocin,
The “feel good hormone,
” reduces stress,
Lowers blood pressure,
And helps you sleep. one study even showed that having orgasms reduced the risk of prostate cancer. “it represents being physically able and active
[ref: urologyofva.net]
Drink less (or at least drink smarter)Science says boozing can disrupt sleep by preventing chemical interactions that take place during deeper stages of your sleep cycle.
In other words, you may fall asleep after a long night out, but the quality of sleep isn’t the same.
Similarly, people who sleep less tend to drink more.
It’s a vicious cycle.
You don’t have to give up drinking completely, but being smart about it could have a huge impact on your sleep...
[ref: buffer.com]
Connect with natureWhether it's going on a walk around your neighborhood or hiking some trails in the woods,
The important thing is finding a way to be active outside—doing so provides a wide range of benefits for both your physical and mental health,
A 2013 study published in the journal extreme physiology & medicine found. research suggests when people are active in nature,
They have a dramatic shift in mood and outlook,
Kelly mcgonigal,
A health psychologist,
Told the awake network. "exercising outdoors is incredible medicine for the many people who suffer from depression
[ref: bestlifeonline.com]
Don’t fear coffeeDespite some controversy over it,
Coffee is loaded with health benefits. it’s rich in antioxidants,
And some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes,
Parkinson’s and alzheimer’s diseases,
And numerous other illnesses (16, 17, 18, 19). the most beneficial intake amount appears to be 3–4 cups per day
[ref: healthline.com]
Get enough sleepThe importance of getting enough quality sleep cannot be overstated. poor sleep can drive insulin resistance,
Can disrupt your appetite hormones,
And reduce your physical and mental performance (25) what’s more,
Poor sleep is one of the strongest individual risk factors for weight gain and obesity. people who do not get enough sleep tend to make food choices that are higher in fat,
Sugar, And calories
[ref: healthline.com]
Avoid bright lights before sleepWhen you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (42).
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (43).
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.....
[ref: healthline.com]
Myth: The Body Can Only Process 30g of Protein Per MealThis myth has been around for as long as i can remember and although it has been disproven by numerous people it still circulates in all the fitness and bodybuilding forums,
where did the myth come from?,
i’m not sure anyone knows for sure but the consensus seems to be that it was sparked by a research paper looking at the absorption rate of protein, which found that 30 g so protein was absorbed within 3 – 4 hours (14),
from this study, the myth was born,
however, the truth is, it doesn’t matter if you eat 10 g or 50 g your body will be able to process it and put it to use,
a study (15) looked at the effect of protein feeding patterns on protein retention in young women and found no significant difference in whole-body protein turnover or whole-body protein synthesis and breakdown when their protein was given either mainly i,
another study (16) looking at the effects of intermittent fasting on whole-body glucose, lipid and protein metabolism found that fasting had no effect on protein metabolism even when daily protein intake when it was consumed within a 4-hour eating window,
as with most things it comes down to eating in a way that works for you, whether that’s lots of protein in one go or spread out across the day, both is ok.......
[ref: liftlearngrow.com]
Exercise in the morning for better sleep*proven* scottish and american researchers found that morning exercisers sleep better and experience better moods than those who exercise at night.......
[ref: weightwatchers.com.au/]
Poor sleep and weight gain*proven* get enough sleep: failure to do so has been linked with weight gain, according to university of chicago research.......
[ref: weightwatchers.com.au/]
Consider Six Hours of Sleep Your BrinkSkimp on sleep regularly, and working memory and especially attention take a hit.
How much sleep do you need for peak performance? individual needs vary, but there is a baseline.
A recent university of oregon study of more than 30,000 people in mid-life from six different countries showed that those who slept fewer than six hours per night did worse recalling lists of words and numbers.....
[ref: mensjournal.com]
Sleep on a ScheduleGetting just the right amount of consistent sleep affects more than just your day-to-day life.
A large-scale meta-analysis of over 1 million people and about 100,000 instances of death from various studies found that both shorter and longer durations of sleep were pretty good predictors of the higher number of deaths associated with them.
And according to recent research, getting ahead of it is all about regulating your sleep pattern: brazilian researchers analyzed the different sleep patterns and biochemical profiles of elderly people (aged 60 to 70) versus those of ‘older’ elderly people (85 to 105) and found that consistent with age.
The latter group not only had more regular sleeping patterns — but better health profiles too, with higher amounts good hdl cholesterol and lower triglyceride levels than the group below them.
The researchers suggest that maintaining a consistent sleep schedule throughout middle age and older middle age helps maintain longevity...
[ref: mensjournal.com]
CoffeeDoctors used to think coffee jeopardized heart health,
Caused cancer,
And made drinkers die early. but then researchers had a big epiphany: most of the coffee drinkers enrolled in human trials back in the ’50s,
’60s, And ’70s were also chain-smoking,
Sleep-deprived workoholics. so it wasn’t the coffee causing their high rates of cancer and heart disease. in recent years,
There’s been a flood of research showing that coffee is not only not going to kill you — it could even extend your life. studies have shown that moderate coffee consumption can protect against heart disease
[ref: mensjournal.com]
Devote Yourself to a CareerThe longevity project — an eight-decade long mission from university of california riverside — used data from about 1,
500 gifted children as far back as 1921 to answer the question of who would live the longest,
And what factors contributed to that longevity. (the project had been following and recording the children’s personality and behavioral traits,
As well as their chosen careers,
Throughout their lives.) one of those answers,
Researchers found,
Is a solid work ethic. according to the mortality data,
The individuals in the group described as conscientious
[ref: mensjournal.com]
Hop in a CVAC PodDr karen herbst,
An endocrinologist at the university of california san diego,
Sees the pod as a means to “replicate exercise” in a machine. “i don’t see it as an altitude chamber anymore,
” she says. the standard high-altitude tents that some athletes sleep in as a training aid simulate only one aspect of living at higher altitude: the reduced amount of oxygen the body absorbs. the cvac,
On the other hand,
Subjects the body to actual air-pressure changes,
Rhythmically squeezing and relaxing the whole human package – blood,
[ref: mensjournal.com]
Aim for financial stabilityThe australian psychological society reports that finances remain the leading cause of stress among australians. when pressures extend beyond credit card debt,
The impact can include anxiety, Muscular tension, Insomnia, Embarrassment, Anger, Withdrawal, Distress
[ref: heraldsun.com.au]
Get enough sleep — but not too muchSeven to eight hours a night is the ideal sleep for a long life.
A study in the journal sleep linked less than 6-7 hours a night to a 12 per cent increased risk of death compared with people sleeping 7-8 hours.
But people who sleep more than 8-9 hours a night have a 30 per cent higher risk of death.....
[ref: heraldsun.com.au]
Take up yogaA study in the international journal of yoga found yoga enhances muscular strength and body flexibility,
Promotes and improves respiratory and cardiovascular function,
Improves sleep,
And reduces chronic pain and depression.,,,,
[ref: heraldsun.com.au]
Get lucky ... oftenMore sex — especially if it’s satisfying sex — is linked to longevity for men and women. one study,
Published in the american journal of cardiology,
Shows men who have sex two or three times a week almost halve their risk of heart disease. sex reduces stress,
Improves sleep,
Boosts the immune system,
Lowers blood pressure,
Relieves pain and tones the body.,
[ref: heraldsun.com.au]
Fast safelyIf you’re on the 5:2 intermittent fasting diet,
You could be on to something. in a recent study in the journal cell metabolism,
Participants who intermittently fasted for three months had reduced risk factors for ageing,
And cardiovascular disease. co-author valter d. longo described the idea behind fasting as a way to “reboot” by clearing out damaged cells and regenerating new ones.,,
[ref: heraldsun.com.au]
Myth: Egg Yolks Raise Your CholesterolEgg yolks contain dietary cholesterol; this much is true.
But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood.
Wake forest university researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in saint louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.
Bonus: eggs are one of the 9 foods that shut off hunger hormones—fast!....
[ref: eatthis.com]