http://eratostenes.info/index.php/ Articles at Eratostenes.info - Free Article Directory en-us http://eratostenes.info/index.php/health/sleep/good-sleep-is-best-medicine.html http://eratostenes.info/index.php/health/sleep/good-sleep-is-best-medicine.html Thu, 28 Jan 2010 20:01:44 -0800 Sleep is a natural part of everybody's life. like diet and exercise, Sleep is important for our minds and bodies to function normally , it is not an option. During sleep many of the body's major organ and regulatory systems continue to work actively. Some parts of the brain actually increase their activity dramatically, and the body produces more of certain hormones. In fact, sleep appears to be required for survival
How we fall asleep?
One or the other time many of us might have got this question in our mind about " How do our bodies know when it is time to sleep?" . well here is the answer .
We all have an internal circadian clock that provides cues for when it is time to sleep and time to wake. This clock is sensitive to light and time of day, that is why having a good bedtime routine and a quiet dark place to sleep is so important. At the same time, a chemical messenger called adenosine builds up during the day as our bodies are busy using energy. The more adenosine builds up in the brain, the sleepier you will feel. Adenosine combined with the circadian clock sends a powerful message of sleepiness to your body.
STAGES OF SLEEP:
• Stage 1 (Drowsiness)
• Stage 2 (Light Sleep)
• Stages 3 & 4 (Deep Sleep)
• REM sleep (Dream Sleep)

Now comes the question of how many hours of sleep is needed for an individual , this is a valuable question to be thought about ,because many people in this current competitive and fast paced generation had their own strategies and try to impose this upon others. Some people find that they only need 5-6 hours of sleep, while others need 10-11 hours for optimal performance. So lets find how much is needed in real to every one.
How much sleep is enough?
Each person's sleep requirement is different , it is important to consider how much sleep you need on an individual basis. However the average adult functions best with 7-8 hours of sleep a night
Newborns: neither diurnal or nocturnal, sleep-wake cycles are frequent and evenly spaced during any 24-hour period; sleeping for 3-4 hours, waking for 1-2 hours
Infants: About 16 hours per day of sleep
First year: At one year the infant typically sleeps about 10-12 hours. more at night with a couple of naps in the early and late afternoon
By age 4-5: the child has lengthened the nocturnal period to about 11-12 hours with one nap in the afternoon.
Ages 6 to 9: about 10 hours of sleep
Ages 10 to 12: about 9 hours of sleep
Teenagers: About 8-9 hours of sleep
For adults: 7 to 8 hours a night appears to be the best amount of sleep, although the amount ranges from 5 hours to 10 hours of sleep each day depending on the individual
Senior adults: they have further shortened sleep requirements. But it is now thought that this is only because they tend to get sleep apnea, or musculoskeletal pain which disturbed their sleep.
NOTE: Boston University School of Medicine found that sleeping less than 6 hours or more than 9 hours a day had an increased incidence of diabetes, compared to those who slept 7-8 hours
BENEFITS OF SLEEP:
1. Sleep keeps your heart healthy
2. Sleep reduces the stress
3. Sleep reduces inflammation
4. Sleep makes you more alert
5. Sleep increases your memory
6. Sleep may help you lose weight
7. Naps make you smarter
8. Sleep may reduce your risk for depression
9. Sleep helps the body make repairs
10. sleep may prevent cancer, diabetes, obesity
11. Increases the immunity of the body
Affects of Sleep deprivation :

1. Difficulty waking up in the morning
2. Poor performance in school, on the job, or in sports
3. Increased clumsiness
4. Difficulty making decisions
5. Falling asleep during work or class
6. Feeling especially moody or irritated
TIPS FOR GETTING BETTER SLEEP:

1. Improving your daytime habits
• Regular day exercise can help sleep
• Try to eliminate napping. If you must nap, do it in the early afternoon, and sleep no longer than about thirty minutes
• Alcohol reduces overall quality of sleep . so stay away from alcohol in the last few hours before bed.
• Smoking causes sleep troubles in numerous ways.keep away from this
2. Creating a better sleep environment
Your bed:
• Getting a larger bed if you don't have enough space to stretch out.
• Make sure that your mattress, pillows and bedding must be comfortable.

Your room:
• Keep the noise level down
• Keep your room dark during sleep hours
• Room temperature and ventilation is made suitable according to individual
3. Preparing for Sleep:
• Keep a regular bedtime schedule, including weekends

• Foods that help you sleep
Tryptophan-containing foods with carbohydrates helps calm the brain and allow you to sleep better. For even better sleep, add some calcium to your dinner. Calcium helps the brain use and process tryptophan . A light bedtime snack or a glass of warm milk
• Foods that can interfere with sleep
Too much food, especially fatty, rich food.
Too much liquid
Avoid food and drinks that contain caffeine
• Develop a relaxing bedtime routine

]]> http://eratostenes.info/index.php/health/sleep/memory-foam-mattresses-science.html http://eratostenes.info/index.php/health/sleep/memory-foam-mattresses-science.html Sat, 24 Oct 2009 03:19:04 -0700
What this means in reality is that a memory foam mattress is just about as comfortable a mattress as it is possible to get. As you sink into it, it balances out all the different forces that your body puts on it so that your body is supported evenly without any part of your body experiencing uncomfortable pressure. What you experience is an unprecedented degree of support in combination with an all round softness. Think of sinking through cloud until your body is perfectly balanced by the wind.

Not everyone will find that sleeping on a memory foam mattress is ideal for them; some people prefer sleeping on a plank of wood than in a bed, others prefer hammocks; however everyone owes it to themselves to try out what a memory foam mattress feels like, just to see what they might be missing. ]]> http://eratostenes.info/index.php/health/sleep/why-do-i-need-a-memory-foam-mattress.html http://eratostenes.info/index.php/health/sleep/why-do-i-need-a-memory-foam-mattress.html Sat, 24 Oct 2009 03:00:55 -0700 mattress known as a memory foam mattress has been on the market. In the beginning few people were aware of their existence as well as their extraordinary benefits. Today it more and more people are getting rid of their coil spring mattress is in favor of the comfort of all memory foam mattress.

Many people have learned of the wide range of health concerns that can be lessened or even eliminated by sleeping on a memory foam mattress. Allergy sufferers find that a memory foam mattress is more conducive to reducing their symptoms. The composition of the memory foam mattress prevents the harboring of numerous allergens. These allergens typically collect some cells with then of quail spring mattress, further aggravating the bothersome symptoms of allergy sufferers. Memory foam is mainly made up of polyurethane foam. Polyurethane foam is not an organic fiber but rather in synthetic fiber. Dust mites do not find synthetic fibers an attractive environment. Therefore they do not collect within the memory foam mattress.

People suffering from chronic pain have found relief when sleeping on a memory foam mattress. This chronic pain can stem for a variety of health problems such as arthritis and back pain. The memory foam mattress adjusts itself to fit your body. It also adjusts to support your weight in temperature. This prevents pressure points from being felt on the body. Without pressure points that person is able to get a more restful night's sleep because they are not tossing and turning all night.

Some people that are played by sleeping disorders find that memory foam mattress is can improve the quality of their sleep. One of the more common disorders known as sleep apnea can be helped with this mattress. The unique composition of the memory foam mattress allows for improved spinal alignment. With proper alignment, the air breathed can pass in and out freely without restriction. In fact some people played with sleep apnea have found that by simply changing to the memory foam mattress their sleep apnea improves. ]]> http://eratostenes.info/index.php/health/sleep/memory-foam-mattresses.html http://eratostenes.info/index.php/health/sleep/memory-foam-mattresses.html Sat, 24 Oct 2009 01:50:40 -0700
This strange material is memory foam, and from it are constructed some of the most comfortable mattresses available on earth. Its invention dates back to 1966.

Originally called Temper Foam, the material was developed for aircraft seats in order to make them more able to absorb shock and to thus offer greater degrees of both comfort and support in high G situations. Although designed for air bound applications, the material quickly established a niche in a large variety of earthly applications such as medical supports to prevent pressure sores, linings for sports shoes, and crash helmet linings. As the years have gone by, so many more applications for the material have been discovered, leading to the mattresses alluded to above.

The man responsible for this invention was known as Charlie Yost. What he created was polymeric memory foam with open cells. This particular material turned out to have some very special visco-elastic properties; it was soft to the touch yet it was capable of absorbing large amounts of stress. Pressure was evened out over the total contact area so it also provided a high degree of comfort; it was found that the material flowed to form an imprint of what ever was pressed against it and after the object was removed it would return gradually to its original shape.

When you enjoy a great night's sleep on your memory foam mattress, it is Charlie Yost whom you can thank. ]]> http://eratostenes.info/index.php/health/sleep/history-of-memory-foam.html http://eratostenes.info/index.php/health/sleep/history-of-memory-foam.html Sat, 24 Oct 2009 00:57:33 -0700
Originally, memory foam was developed by NASA in 1966. As part of an attempt by NASA scientists to make aircraft cushions even safer, the concept of memory foam was born. NASA hoped that it could help reduce the impact of gravitational forces upon its astronauts at lift-off. Its predecessor was dubbed T-foam, short for Temper Foam. It had unique properties that allowed it to act like both a solid and liquid simultaneously. They sought a material that would respond to temperature as well as being able to spread over a large surface area. AS a result, pressure points could thus be reduced. Initially, T-foam was not as durable as memory foam. Over time, it was shown to crack after only a year or two. NASA wanted a material that was more durable and eventually stopped the project. Therefore, the material never did make it to outer space but NASA continued to hold patents for the unique substance.

One of the creators of T-foam, Charles Yost later created his own company, along with NASA support, to make the form available to the public for other uses. T-foam became used in padding for x-ray tables and sports equipment. As time progressed, so did the uses for the foam.

Finally, in the early 80's NASA relinquished its domination over memory foam and allowed it to be part of public domain. More and more companies sprang up utilizing the material for various purposes. It wasn't until the early 1990's that memory foam became a component of mattresses. The first mattresses were attractive to hospitals who wanted to find a way to decrease patient pain. In the past, memory foam wasn't commonplace, therefore, it was quite expense and not as widely known as today. ]]> http://eratostenes.info/index.php/health/sleep/mattresses-for-babies.html http://eratostenes.info/index.php/health/sleep/mattresses-for-babies.html Fri, 23 Oct 2009 21:14:21 -0700
There are various choices of mattress that can be bought for babies. A popular choice is the foam mattress, which is cheap and lightweight. Foam mattresses are also very firm in their structure, which adds to their appeal. They are very easy to buy, and can be purchased at any shop that sells equipment for babies or mattresses. A large number of parents want to buy spring mattresses for their children, as they are the most traditional choice. Spring mattresses have been developed for babies, and are also widely available, although they are more expensive than foam mattresses. Another option is a hypoallergenic mattress, although these are only really needed if the baby has asthma or allergies. These mattresses are easy to clean, but a downside is that they can be very expensive. For parents who want organic equipment for their babies, the natural fibre mattress is long lasting and durable -although it is not widely available. Like other natural pieces of equipment, it is also very expensive -the most expensive of any mattress that can be bought for a baby. ]]> http://eratostenes.info/index.php/health/sleep/cost-of-beds.html http://eratostenes.info/index.php/health/sleep/cost-of-beds.html Fri, 23 Oct 2009 20:38:38 -0700
A lot of people have a general understanding what their home is worth, and also which their car is worth. In addition, they know what those items cost. Even though there is a lot more information out there then there was a few years ago, there is still a general lack of information when it comes to the cost of beds that people sleep on. There are some inflatable beds that can be bought in department stores for under a hundred dollars. These kinds of beds are of decent quality but are not meant to be used on a regular basis. Moving up the price ladder, a queen bed will usually cost a person more money. While prices will usually vary from supplier to supplier, a queen bed costs from 200 to 500 American dollars. A king size bed is the next bed up in the price ladder. These beds are popular with many peoples, because they are bigger overall. The prices for these beds are going to be higher than a queen. It is important for people that want to shop for a new bed to know a couple of things. By taking the time to know exactly what kind of bed you want, it can allow a person to get a cheaper bed. They can get a cheaper bed by shopping around from store to store, or by checking the internet. When the internet is checked, it allows a person to have access to all sorts of prices that are available out there. By taking the time to look, a person can save hundreds of dollars off the price of the bed that they want. ]]> http://eratostenes.info/index.php/health/sleep/a-waterbed-experience.html http://eratostenes.info/index.php/health/sleep/a-waterbed-experience.html Fri, 23 Oct 2009 20:23:20 -0700
This Motel, I forget what it was called, was something like the Bates Motel in the 1960 Hitchcock movie Psycho. There was a house and a number of external cabins. The house was where the owner lived and also served as the reception. The proprietor sat behind a cage in the reception area through which all communication took place and money, credit cards and room keys were exchanged. She was old, creaky and quite frankly very scary. She asked if I would like a water bed and without thinking I answered positively. "That will be eight dollars extra" she replied pushing the keys through a slot in the cage.

That was how I got to sleep on a waterbed. First I discovered that it had to be warmed up which took so long that eventually we did not bother. Then we got on it. It was a really strange experience how it wobbled and I thought that it would be impossible to sleep on, however once you got used to it, it was a lot of fun. Lying down and relaxing was great, especially feeling it mould to your body contours. We certainly slept well on it, and I would be quite happy to try the experience again, though for now I think I'll be sticking with my nice comfy double bed at home! ]]> http://eratostenes.info/index.php/health/sleep/8-hours-of-mystery.html http://eratostenes.info/index.php/health/sleep/8-hours-of-mystery.html Fri, 23 Oct 2009 20:02:12 -0700 double bed to perform at our best the next day, but what actually happens when we sleep, and what are precise benefits of getting our optimum amount of sleep?

Sleep in most mammals, and certainly humans, is split into two basic stages: Rapid Eye Movement - also known as REM - and Non-Rapid Eye Movement - conversely known as NREM. Each of these two stages can be identified by a number of different features.

As the name suggest REM is typically characterised primarily by rapid movement of the eyes. Other features of this stage of sleep include low muscle tone and low voltage EEG, which basically means low voltage brain signals and is measured using a polysomnogram. REM movement usually accounts for around 20-25% of sleep - about 90-120 mins of total sleep time - and is also the time from which dreams are most vividly remembered.

NREM makes up the rest of our time asleep and it too has its own distinct features. Again, as the name suggests, there is little or no eye movement during this period of sleep. Unlike REM, dreams are not usually experienced during this time, and also the muscles are not paralysed.

Some effects of a good nights sleep are fairly obvious - feeling refreshed and ready for the day in most cases - but what about some of the other benefits a good nights sleep holds?

Studies have show that sleep accommodates restoration in many parts of the body, for example an optimum amount of sleep can increase the rate at which wounds heal, it is well documented that sleep is needed for the immune system to operate effectively and also sleep helps the metabolism to work properly. Another major function that sleep aids is that of memory. Tests have shown that sleep is vital for the mind to process events that have happened in the day - one explanation for the purpose of dreams - and also that cognitive memory functions are increased in those who have had a good nights sleep. ]]> http://eratostenes.info/index.php/health/sleep/long-term-health-problems.html http://eratostenes.info/index.php/health/sleep/long-term-health-problems.html Fri, 23 Oct 2009 19:23:06 -0700
One long term problem caused by lack of sleep is irritability. It stands to reason that people who are tired will be more likely to be rude, or to snap at others, and if this carries on for a long time it will begin to negatively affect social relationships. A person who is permanently irritable is unlikely to make a good first impression in any area of life, and there are an untold amount of ways that this could hold them back. Avoiding irritability is one of the reasons why sleep on quality beds is so important.

Concentration and co-ordination are also affected by lack of sleep, because the brain and body have not had enough time to recharge themselves overnight. Slips in concentration are often minor, but it is important to note that they make sometimes not be, for example when at work. Shift workers often suffer from lack of sleep because of their differing working hours, and if mistakes are made at work they could have very negative consequences.

Possibly the most serious long term affect of sleep deprivation is depression, caused by a mixture of all the other problems: irritability, confusion, lowered brain activity. Depression is a serious mental health condition, and can lead to serious consequences for both the victim and those close to them.

Lack of sleep is a bizarre condition, in that it can serious affect a person's health without noticeably doing so. The consequences may only appear much later, when little can be done. It is important then, to make sure a good night's sleep is always had -and if occasionally sleep is missed, that it is always caught up on. ]]>