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Secrets to Know to Sleep Well Every Night
1. SECRETS TO KNOW TO
SLEEP WELL EVERY
NIGHT
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2. An extra hour in bed this Sunday might sound like
a godsend to some, but it’s one more factor in
today’s world that contributes to the problem of
sleep deprivation, says Dr. John Fleetham, co-
director of the UBC Hospital’s Sleep Disorders
Program. “It’s resetting your routine and the brain
loves routine,” says Fleetham about the switch
back to Standard Time. And it can throw people off
their game. “It’s been clearly shown that there are
more accidents immediately after a time change.”
3. THINGS TO KNOW ABOUT POOR
SLEEP
1. It impairs your disease-fighting
powers
There’s plenty of evidence that
poor sleep limits the body’s
ability to react to infections. Even
having a crummy rest the night
before a flu shot can reduce its
effectiveness, says Fleetham.
“The secret to a long and healthy
life are three things: good diet,
good exercise and good sleep. We
focus on the first two, but we
don’t focus on the last one.”
4. 2. It’s bad for the brain
“There’s increasing evidence that
if you have sleep apnea, which is a
very common condition, it
predisposes you to the
development of dementia,” says
Fleetham, who specializes in
treating the condition that causes
the sleeper to stop breathing for
short periods.
A number of studies from the U.S.
and Europe have concluded that
sleep helps break down the
accumulation of amyloid proteins
in the brain that are linked to
declining function.
5. 3. It can make you fat
Sleep deprivation and obesity
are caught in a mutually
perpetuating cycle.
“It works both ways. If you put
on weight, it makes you more
likely to have sleep apnea
because as your neck gets
bigger, it gets smaller inside
(the throat),” says Fleetham.
“It’s also been shown that poor
sleep works the other way; it
predisposes you to put on
weight. ”
6. ADVICE FROM SLEEP EXPERTS
• Ban distraction and blue light from
electronic devices — laptops, tablets, phones
— in the bedroom.
• Make sure it’s dark and quiet.
• Clear worries from your mind at bedtime.
• Don’t nap.
• Turn the clock so you can’t see the time.
• Reserve the bedroom for sleep and sex.
• Avoid caffeine after noon and exercising at
night.
• Sleep on an empty stomach.
• Alcohol-induced sleep is not restful.
7. THANK YOU!
Get your free CPAP Assessment at https://CPAPtotalCare.com
Original Blog Post:
http://content.cpaptotalcare.com/secrets-to-know-to-sleep-well-every-
night/
Original Source:
http://www.vancouversun.com/secrets+sound+sleep/11472701/stor
y.html?__lsa=2ac6-be6d