Sunday, December 07, 2014
This was sent to me and I thought worthy of sharing.
Did you know that sleep aids interfere with your normal sleep patterns?
In the afternoon, the sun's rays lose their blue light, which allows your body to produce melatonin and start making you sleepy. By the
evening, your brain does not expect any blue light exposure and is very
sensitive to it. The problem this creates for sleep is that most of our
favorite evening devices—laptops, tablets, televisions, and mobile
phones—emit short-wavelength blue light. And in the case of your laptop,
tablet, and phone, they do so brightly and right in your face. This
exposure impairs melatonin production and interferes with your ability
to fall asleep as well as with the quality of your sleep once you do nod
off. Remember, the sleep cycle is a daylong process for your brain.
When you confuse your brain by exposing it in the evening to what it
thinks is a.m. sunlight, this derails the entire process with effects
that linger long after you power down. The best thing you can do is
avoid these devices after dinner (television is okay for most people as
long as they sit far enough away from the set). If you must use one of
these devices in the evening, you can limit your exposure with a filter or protective eye wear. Direct quote from the article: "Sleep Deprivation is Killing You and Your Career" on LinkedIn Plus
I gathered some sleep tips from a few articles yesterday:
1. No sleeping pills, as they interfere with the important things our bodies and minds need to get from sleep.
2. No caffeine after mid-afternoon, at least.
3. Avoid blue light (laptops, tablets, cell phones,TV) by evening. (Blue light impairs melatonin production.)
4. Try to wake up same time every day.
Tuesday, January 21, 2014
Smart Ways to Soothe Sore Muscles
Decode, Treat and Prevent 5 Common Types of Post-Workout Pain
-- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
At one time or another, you've probably experienced a muscle cramp in your calf, foot or hamstring. Muscle cramps are basically sudden, involuntary contractions or spasms. They most commonly occur after exercise or at night and can last from a few seconds to several minutes. Muscle cramps can be caused by nerves that malfunction due to a health problem such as a spinal cord injury or a pinched nerve in the neck or back. Most muscle cramps have far less concerning causes like straining or overusing a muscle, dehydration, a lack of minerals in your diet, a depletion of minerals in your body, or low blood flow to your working muscles.
How to prevent it: Eating a healthy, nutritious diet and taking a multivitamin can help, as can making sure you're drinking enough water. Regular stretching and not overdoing it in your workouts will help prevent muscle cramps as well. Replacing lost electrolytes during prolonged (greater then 90 minutes) workout sessions is also helpful.
How to treat it: Cramps can be very painful, but stretching or gently massaging the muscle can relieve the pain. If you're in the middle of a workout and a cramp comes on, stop if necessary until it subsides; just be sure to monitor how you're feeling overall as suddenly stopping during exercise can cause lightheadedness or fainting.
What not to do: When your muscle is cramping, the worst thing you can do is flex it. Flexing that muscle only increases the strength of the cramp and causes you more pain. Instead, elongate the muscle to stretch it out. For example, when you get a cramp in your calf, your instinct may be to point your toes but instead, just pull the toes of your foot up, giving the calf muscle a nice stretch. smart ways to soothe muscle soreness
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