Hello, hope all had a pleasant month of August. Some areas have been soaking in hot weather. Dan and I have been very humble for we just moved back to the United States in the Virginia area. Most of you know that we have been living in Mexico near the Guadalajara area. We did not have neither electric heat nor air. Before that we lived in Florida where the humidity was high, so we are blessed to be in an area that so far isn't too bad.
This month I'm focusing on the topic of sleep. The best approach is to match your sleep times to your physiological rhythms and get the seven to nine hours of sleep that you need regularly. There are optimal windows of opportunity, starting with a bedtime between 8:00 p.m and 12:00 a.m. Most people sleep during the hours that make the most sense for their professional, family, and social lives. Their awakening times are largely determined by these responsibilities and commitments, whereas when they go to sleep often depends on their personal preferences and evening activities. Most adults need seven to nine hours of sleep per day—that’s a given. Figuring out how to get that amount is another story. If you need to wake up at 7:00 a.m, you can count backwards eight hours and set a bedtime of 11:00 p.m. This is a good starting point, but there are individual variations when it comes to the best hours for sleep. For example, some people are larks (morning types), while others are owls (night lovers), and still others are in between these patterns. What you are depends on your individual circadian rhythm, your 24-hour internal clock that regulates sleepiness, alertness, and various bodily functions. In other words, there’s no magical one-size-fits-all schedule that suits everyone. With that bedtime window and your prior determined wake-up time in mind, experiment with slight variations and see what works well for you. If you wake up an hour before your alarm goes off, try moving your bedtime a bit later; similarly, if you go to bed and find yourself lying awake, desperately trying to fall asleep for more than 20 minutes, you may be trying to go to sleep too early. On the other hand, if you find yourself struggling to stay awake until the bedtime you’ve set, try shifting it a bit earlier. Once you discover the optimal hours of sleep that work for you, keep them consistent during the weekdays and weekends, which will help keep your body’s internal clock on schedule. Doing so will make it easier for you to fall asleep and stay asleep night after night and get the good quality shuteye that will help you feel and function at your best.
Not only how long you sleep, but also the comfort of the snooze temperature in which you sleep in.
In general, the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep. When lying in bed trying to snooze, your body temperature decreases to initiate sleep—and the proposed temperatures above can actually help facilitate this. If your room is cool, rather than warm, it will be much easier to shut your eyes for the night.
Thermostat settings far lower or higher than what's recommended could lead to restlessness and can also affect the quality of sleep, the stage in which you dream. It can also help to think of your bedroom as a cave—it should be quiet, cool, and dark for the best chance at getting enough rest. If you’re still a troubled sleeper, in addition to the cooler room temperature, you should try placing a hot water bottle at your feet or wearing socks. This will help dilate your blood vessels faster and push your internal thermostat to a more ideal setting.
The final step to a goodnight sleep is the positioning. Wondering which sleep spot is best?
1. On Your Back.
Though it’s not the most popular position—only eight percent of people sleep on their backs—it’s still the best. By far the healthiest option for most people, sleeping on your back allows your head, neck, and spine to rest in a neutral position. This means that there’s no extra pressure on those areas, so you're less likely to experience pain. Sleeping facing the ceiling is also ideal for warding off acid reflux. Just be sure to use a pillow that elevates and supports your head enough—you want your stomach to be below your esophagus to prevent food or acid from coming up your digestive tract. However, snoozing on your back can cause the tongue to block the breathing tube, making it a dangerous position for those who suffer from sleep apnea (a condition that causes periods of breathlessness). This position can also make snoring more severe.
2. On Your Side. This position (where your torso and legs are relatively straight) also helps decrease Acid Reflux, and since your spine is elongated, it wards off back and neck pain. Plus, you're less likely to snore in this snooze posture, because it keeps airways open. For that reason, it’s also the best choice for those with sleep apnea. Fifteen percent of adult choose to sleep on their side, but there’s one downside: It can lead to wrinkles, because half of your face pushes against a pillow.
While this is good for easing snoring, it’s bad for practically everything else. Seven percent of adults pick this pose, but it can lead to back and neck pain, since it’s hard to keep your spine in a neutral position. Plus, stomach sleepers put pressure on their muscles and joints, possibly leading to numbness, tingling, aches, and irritated nerves. It’s best to try to choose another position, but if you must sleep on your stomach, try lying face down to keep upper airways open—instead of with your head turned to one side—with your forehead propped up on a pillow to allow room to breathe.
I'm wishing everyone a good night sleep with these tips.
This year Autumn begins Monday, September 23.
National Coloring Day – September 14 Bust out those crayons, because it’s time for National Coloring Day! As a follow-up to the National Coloring Book Day in August, this holiday expands the coloring experience into all sorts of artsy mediums. Honestly, when was the last time you found yourself coloring? Maybe you were babysitting or at home with the kids. Maybe you picked up one of those adult coloring books that are all the rage. Maybe you can’t even remember the last time you colored anything, because maybe you think that coloring is just for children. Wrong! With the latest craze of adult coloring books and related studies about how coloring improves overall wellness, it’s hard to say that coloring is just for kids anymore.