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Sunday, 8 May 2016

Medical Tests Every Woman Needs to Be Healthy for Life

Keep healthy and happy in every decade of your life!
Keep healthy and happy in every decade of your life! Photo Credit Adobe Stock/Dash
You exercise, eat right and get plenty of sleep -— great! But if you're only going to the doctor's office when you think you have a cold or need a refill on your birth control, you're missing out on a huge area of preventative health.
Having regular check-ups and routine screenings and tests can help you catch health problems and help you avoid a full-blown health crisis years down the road. So to help you take control of your health, here are the tests every woman should have done in her 20s, 30s, 40s, 50s and 60s.

Good health starts in your 20s with a few essential baseline tests.
Good health starts in your 20s with a few essential baseline tests. Photo Credit Adobe Stock/Eugenio Marongiu.

Medical Tests Women Need in Their 20s

Many twenty-somethings are guilty of blowing off doctor visits and skipping baseline screenings thanks to a combination of other preoccupations (dating, new job, starting motherhood) and, in some cases, less than adequate health insurance. But now is when you want to find a primary care physician you like, and trust, says Dana Simpler, M.D., primary care practitioner at Mercy Medical Center in Baltimore.
“Your goal is to set yourself on a healthy course while it’s still relatively easy,” she says. This includes developing healthful eating habits, getting regular exercise and plenty of sleep. What you do now and how you take care of your body will help prevent health issues that can crop up as you age, such as high blood pressure and diabetes, Dr. Simpler says.



1. Annual Physical

Most insurance companies cover routine visits and screenings, so why not take advantage and get familiar with some numbers like your blood pressure and cholesterol level. A thorough physical includes a total blood work-up (CBC), which tests for conditions such as anemia (low red blood cell count).
You might also get a cholesterol test, and/or a fasting glucose test (especially if you are overweight) to check for diabetes and pre-diabetes. Your doc will listen to your heart and lungs; examine your eyes, ears, lymph nodes and abdomen for anything out of the ordinary. He or she will also make note of your age, height and weight, and ask about your family medical history.

2. Vaccine Update

According to National Institutes of Health guidelines, you should get an updated Tdap vaccine (tetanus-diphtheria and acellular pertussis), since immunity from childhood vaccines will likely have waned. If you were born after 1980 and never had chickenpox as a child, get that vaccine as well. The MMR vaccine (measles, mumps and rubella) should be updated if you were born after 1956, according to the Centers for Disease Control (CDC) guidelines.
And don’t forget the HPV (Human Papilloma Virus) vaccine. All cases of cervical cancer have now been shown to originate with an HPV infection, says Dr. Simpler, so if you weren’t vaccinated as a teen, do it now. Check with your insurance company about coverage; some only pay for the shots if you’re under age 27.

3. PAP Smear

According to the U.S. Preventive Services Task Force, a PAP smear (in which a scraping of cells from the cervix is examined to detect abnormalities that could lead to cervical cancer) should be performed starting in the 20s (or soon after becoming sexually active), and then once every three years throughout adulthood. Yes, this used to be recommended annually, says Dr. Simpler, but that’s changed if your results remain consistently negative.

4. STD/HIV Screen

The CDC recommends that all sexually active adults be tested for chlamydia and gonorrhea, and that all patients seen in any healthcare setting receive HIV testing unless the patient opts out.

5. Breast Self-Exam

Past emphasis on monthly self-exams at home has faded, thanks to the changed recommendations from the U.S. Preventive Services Task Force, which found such exams ineffective in finding potential cases of cancer. That said, women in their 20s should get to know the girls as a way to know what feels normal for your body, but not as a replacement for the clinical breast exam your doc will give you at your ob/gyn check-up.
www.livestrong.com


Biophilia Hypothesis

The biophilia hypothesis suggests that there is an instinctive bond between human beings and other living systems. Edward O. Wilson introduced and popularized the hypothesis in his book, Biophilia (1984). He defines biophilia as "the urge to affiliate with other forms of life".

Love of living systems
The term "biophilia" means "love of life or living systems." It was first used by Erich From To describe a psychological orientation of being attracted to all that is alive and vital. Wilson uses the term in the same sense when he suggests that biophilia describes "the connections that human beings subconsciously seek with the rest of life.” He proposed the possibility that the deep affiliations humans have with other life forms and nature as a whole are rooted in our biology. Unlike phobias, which are the aversions and fears that people have of things in the natural world, philias are the attractions and positive feelings that people have toward organisms, species, habitats, processes and objects in their natural surroundings. Although named by Fromm, the concept of biophilia has been proposed and defined many times over. Aristotle was one of many to put forward a concept that could be summarized as "love of life". Diving into the term philia, or friendship, Aristotle evokes the idea of reciprocity and how friendships are beneficial to both parties in more than just one way, but especially in the way of happiness.
In the book Children and Nature: Psychological, Sociocultural, and Evolutionary Investigations edited by Peter Kahn and Stephen Kellert, the importance of animals, especially those with which a child can develop a nurturing relationship, is emphasised particularly for early and middle childhood. Chapter 7 of the same book reports on the help that animals can provide to children with autistic-spectrum disorders.
Product of biological evolution
Human preferences toward things in nature, while refined through experience and culture, are hypothetically the product of biological evolution. For example, adult mammals (especially humans) are generally attracted to baby mammal faces and find them appealing across species. The large eyes and small features of any young mammal face are far more appealing than those of the mature adults. The biophilia hypothesis suggests that the positive emotional response that adult mammals have toward baby mammals across species helps increase the survival rates of all mammals.
Similarly, the hypothesis helps explain why ordinary people care for and sometimes risk their lives to save domestic and wild animals, and keep plants and flowers in and around their homes. In other words, our natural love for life helps sustain life.
Very often, flowers also indicate potential for food later. Most fruits start their development as flowers. For our ancestors, it was crucial to spot, detect and remember the plants that would later provide nutrition.
Biophilia and conservation

Because of our technological advancements and more time spent inside buildings and cars, it is argued that the lack of biophilic activities and time spent in nature may be strengthening the disconnect of humans from nature. Although, it also has shown strong urges among people to reconnect with nature. The concern for a lack of connection with the rest of nature outside of us, is that a stronger disregard for other plants, animals and less appealing wild areas could lead to further ecosystem degradation and species loss. Therefore reestablishing a connection with nature has become more important in the field of conservation. Examples would be more available green spaces in and around cities, more classes that revolve around nature and implementing smart design for greener cities that integrate ecosystems into them such as biophilic cities. These cities can also become part of wildlife corridors to help with migrational and territorial needs of other animals.

Development

The hypothesis has since been developed as part of theories of evolutionary psychology in the book The Biophilia Hypothesis edited by Stephen R. Kellert and Edward O. Wilson and by Lynn Margulis. Also, Stephen Kellert's work seeks to determine common human responses to perceptions of, and ideas about, plants and animals, and to explain them in terms of the conditions of human evolution.

Biophilic design

In architecture, biophilic design is a sustainable design strategy that incorporates reconnecting people with the natural environment. It may be seen as a necessary complement to green architecture, which decreases the environmental impact of the built world but does not address human reconnection with the natural world.

Biophilia in fiction

Canadian author Hilary Scharper explicitly adapted E.O. Wilson's concept of biophilia for her ecogothic novel, Perdita. In the novel, Perdita (meaning "the lost one") is a mythological figure who brings humankind biophilia as one of the four loves of ancient Greek cosmology. She is an illicit child born to Hephaestus and Pandora and is hidden away among the Three Fates where she gathers up the "extra threads of life." Perdita is eventually given to Prometheus who promises to conceal her among humankind. (Perdita carries the four loves in her bundle of "lost threads.") Along with Prometheus' gift of fire, they are given to humankind: friendship (philia), erotic love (eros), unselfish love (agape), and biophilia, the love between humans and the natural world. In the mythological version, humans seize upon fire and begin to use it‚ but they forget about Perdita and eventually abandon her. The fourth love, biophilia, is thus lost to the Western tradition, but is rediscovered and rescued in the present.

References

  1. ^ Wilson, Edward O. (1984). Biophilia. Cambridge: Harvard University Press. ISBN 0-674-07442-4.
  2. ^ Kellert & Wilson 1995, p. 416.
  3. ^ Fromm, Erich (1964). The Heart of Man. Harper & Row.
  4. ^ SANTAS, ARISTOTELIS. "Aristotelian Ethics And Biophilia." Ethics & The Environment 19.1 (2014): 95-121. GreenFILE. Web. 24 Feb. 2015 http://web.b.ebscohost.com/ehost/pdfviewer/pdfviewer?sid=2ed69cd6-0f3e-47aa-b03a-a284b3619652%40sessionmgr113&vid=4&hid=116.
  5. ^ Kahn, Peter; Kellert, Stephen (2002). Children and nature: psychological, sociocultural, and evolutionary investigations. MIT Press. p. 153. ISBN 0-262-11267-1.
  6. ^ Katcher, Aaron (2002). "Animals in Therapeutic Education: Guides into the Liminal State". In Kahn, Peter H.; Kellert, Stephen R. Children and Nature: Psychological, Sociocultural, and Evolutionary Investigations. MIT Press. ISBN 0-262-11267-1. Retrieved January 30, 2013.
  7. ^ Rogers, Kara. "Biophilia Hypothesis". Encyclopedia Birtannica. Retrieved 10 Feb 2015.
  8. ^ "Biophilic Cities". Biophilic Cities. Retrieved 10 Mar 2015.
  9. ^ Kellert, Stephen R. (ed.) (1993). The Biophilia Hypothesis. Island Press. ISBN 1-55963-147-3
  10. ^ "Biophilic Design: The Architecture of Life". www.stephenrkellert.net. Retrieved 29 February 2016.
  11. ^ "Arousing Biophilia". arts.envirolink.org. Retrieved 2015-11-03.

External Links

  • Edward O. Wilson's Biophilia Hypothesis
  • Biophilia, biomimicry, and sustainable design
  • The Economics of Biophilia  - Terrapin Bright Green
  • Biophilia, website for Biophilia magazine
  • "Biophilic Design Patterns: Emerging Nature-Based Parameters for Health and Well-Being in the Built Environment"  by Catherine O. Ryan, William D Browning, Joseph O Clancy, Scott L Andrews, Namita B Kallianpurkar (ArchNet-International Journal of Architectural Research)
  • 14 Patterns of Biophilic Design - Terrapin Bright Green
  • "Biophilia: Does Visual Contact with Nature Impact on Health and Well-Being?" - National Center for Biotechnology Information
  • "Biophilic Architecture and Biophilic Design" by Antonio Caperna, International Society of Biourbanism
  • "Biourbanism for a healthy city: biophilia and sustainable urban theories and practices" by Antonio Caperna and Eleni Tracada, University of Derby (UK) - UDORA Repository
  • "Introduction to Biophilic Biophilic Design" by Antonio Caperna, International Society of Biourbanism

Wikipedia 

How to Eat Healthy With a Busy Lifestyle

With all of your other responsibilities, eating healthy may be slipping by the wayside. Even though your intentions are good, you argue that you’re too tired to cook a balanced meal or you’re too busy to be bothered with eating healthy. Although the increasing availability of fast food and convenience items makes it seem like these are your only options, eating healthy doesn’t have to be out of reach.
How to Eat Healthy With a Busy Lifestyle

A businessperson is eating a healthy lunch. Photo Credit KatarzynaBialasiewicz/iStock/Getty Images.

Plan to Succeed

When it comes to eating healthy on the go, planning ahead is your best friend. It’s more difficult to slip up and sink your teeth into chicken nuggets when you have a healthy meal packed away in your lunchbox. Spend an hour or two on a weekend planning out your meals and snacks for the entire week. Once you’ve got your meal plan down, make a shopping list and hit the stores where you can purchase items in bulk. Doing so is not only time-effective, it’s usually cost-effective, too. Schedule a few hours on a Sunday night preparing meals for the next three days or the entire week. It may seem time-consuming at first, but planning ahead will actually save you time in the long run.

Don't Skip Breakfast

Your mother wasn’t lying when she told you that breakfast is the most important meal of the day. Eating breakfast provides you with the energy you need to get through your day and leads to increased concentration. When you eat a satisfying breakfast, you’re also less likely to overeat throughout the day. Smoothies are a quick, accessible option when you’re on the go. Avoid smoothies from commercial chains, which are often loaded with sugar and calories, and make your own. Start with frozen fruit, add some almond milk, a handful of spinach and a scoop of all-natural peanut butter or almond butter. Sprinkle in some chia seeds or flaxseed for a boost of fiber and pour it into a to-go mug as you run out the door.

Always Have Snacks

Snacks are key to eating healthy when you’re busy. Having one or two healthy snacks a day can curb your hunger and help prevent bingeing on unhealthy options at the last minute. Keep a bag of raw almonds or cashews and some dried fruit in your car or your desk drawer. Throw an apple or a banana into your purse or briefcase on your way out the door. Keep your refrigerator stocked with cut-up veggies and small plastic containers of hummus or all-natural nut butters for dipping.

Let's Be Real

No matter how hard you try, having a busy lifestyle means there’s probably going to be a day when you just can’t avoid ordering takeout, but getting a meal on the run doesn’t mean you have to eat unhealthy. Stay away from value meals and tailor your choices to your lifestyle. Ask for a burger with no cheese or mayo and a salad or vegetables on the side instead of french fries. Request that your chicken be grilled instead of fried, and ask for a side of steamed vegetables or fruit. Hit your local grocery store and grab a piece of fruit and a premade sandwich from the deli. Look for turkey on whole-wheat bread with lots of veggies and no mayo.
www.livestrong.com

Toning Exercises Using a Step

Steps are pieces of workout equipment for cardiovascular workouts and aerobic routines. But along with burning calories and getting your heart rate up, you can use a step for exercises that tone the muscles in your arms and legs. Maximize your results by incorporating a step into your toning routine.

Toning Exercises Using a Step
a step aerobics class. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images.

Muscle Groups Worked With a Step

You can use the step in a variety of ways to tone nearly every major muscle group in your body. Traditionally the step is used to tone the lower body, including the gluteal muscles, quadriceps, hamstrings and calves. But you can also use it to tone your upper body and core muscles, too.

Squat and Side Lift

Turn your body so your hips and shoulders are perpendicular to the step. Plant your foot closest to the step firmly on the platform in line with your hips. Your feet should be about shoulder-width apart, and your weight should be in your heels. Keep both feet planted and squat backward as if you were going to sit in a chair. Keep your weight distributed equally between your feet. After you squat, leave your foot planted on the step and lift the other foot for an abductor side-leg lift. Do eight repetitions and switch sides.

Lunge and Knee Raise

Face the step with your feet about shoulder-width apart. Plant one foot on the platform. Raise the heel of your back foot so it is slightly off the ground. Bend both knees to lunge but do not exceed a 90-degree angle between your knee and ankle. Your weight should be in the heel of your front foot. After you lunge, in one move, straighten your legs again and lift your back knee toward your chest, keeping your abs engaged. Repeat eight times and switch sides.

Dynamic Inverted Plank

Place both forearms on the step and align your shoulders over your elbows. Extend your feet so you are balancing on your toes. Keep your back flat and abdominal muscles tight in this plank position. One at a time, lift your forearms and put your weight on the palms of your hands so you are in a pushup position. Then shift your weight so you are back down on your forearms. Repeat while trying to keep your core as stable as possible.

Other Exercises

Other toning exercises you can do with a step include calf raises, step-ups, step jumps, inverted pushups, lateral jumps, side planks, back lifts, abdominal crunches, bench presses, chest flies and triceps dips. Try raising and lowering the step height to change intensity of several of these exercises and use hand weights to increase the intensity.
www.livestrong.com

Design & Techniques for Building Curvy Furniture (DVD)

THE WOODWORKING DESIGN COLLECTION - ORDER NOW!

By Jeff Miller

Format: DVD 
A graceful arch. The gentle sweep of a rocker. These small details change a piece’s design from merely functional to simply fabulous, and guarantee that your work will elicit compliments and just a little bit of envy. You’ll learn:
  • A variety of methods to lay out curves with simple tools
  • Techniques for patterns that make working with curves easier
  • How to wield the best tools for defining and refining curves
  • Methods for creating 3D curves
  • How to laminate pieces using forms to create strong but flexible components—and how to clean off the glue
  • Tips for cutting solid joinery on curved pieces
  • And much more!
If you’re ready to add a new dimension to your woodworking, “Curvy Furniture” will teach you the skills to move your work to a new level.
For further information log on website :

http://www.shopwoodworking.com/design-techniques-for-building-curvy-furniture-dvd?source=igodigital

Healthy Choices at a Breakfast Buffet

Overview

Breakfast eaters tend to have improved productivity, memory and concentration throughout the day when compared to those who skip breakfast, according to the American Dietetic Association. Furthermore, consuming a healthy breakfast may help promote weight control. A breakfast buffet may seem like a great way to satisfy the entire family and get everyone to eat breakfast. However, if you are not careful, you can easily overindulge and consume hundreds of extra calories.
Healthy Choices at a Breakfast Buffet
A close-up of selections at a breakfast buffet. Photo Credit John Bouma/iStock/Getty Images.

Fruit and Fruit Juice

Opt for whole fresh fruit or fruit salad, as they are both sources of many essential nutrients including vitamin C, folate, potassium and dietary fiber. The majority of fruits are low-calorie, low-fat options. Watch out for syrupy fruit toppings, as they tend to contain a lot of added sugar.

Drinking 100 percent fruit juice can be a healthy option at the breakfast buffet as well. Just remember not to consume more than one small glass, as calories can add up quickly. Fruit juice lacks the fiber found in fresh fruit, so it will not help you remain full as long.

Eggs and Other Lean Proteins

Egg whites are fat-free and cholesterol-free, whereas the egg yolk contains a high amount of cholesterol (Reference 4). Many breakfast buffets have an omelet station that will, if you request it, prepare an egg-white omelet. Load up on the veggies, and skip the sausage, bacon and cheese. Even whole eggs can still be a healthy choice, as the yolk is an excellent source of choline. Try to limit yourself to one whole egg, but you can consume additional egg whites. Instead of bacon or sausage, opt for either lean ham or Canadian bacon to satiate your meat craving.

Breads and Cereals

Opt for whole-grain breakfast items, such as oatmeal, 100 percent whole-wheat breads and cereals, and muesli whenever possible. Whole grains provide more fiber than their refined counterparts. Watch out for granola; it may seem like a healthy option, but it is often packed with calories from added sugars and fat. Skip the pastries, muffins and croissants, as they are high in less healthy fats.

Dairy

Choose low-fat or nonfat dairy products, as these are a good source of lean protein. Dairy products are also rich in calcium, potassium and vitamin D. Good options include nonfat yogurt, skim or 1 percent milk, and nonfat cottage cheese. Other dairy products including whole milk, cream and cheese are high in saturated fat and cholesterol, which can negatively impact your health. Regular consumption of large amounts of saturated fats can increase the LDL, "bad" cholesterol, levels in the bloodstream, increasing your risk of heart disease.

Condiments and Spreads

Cottage cheese and jams make great alternatives to butter to spread on your toast. Use fresh berries or sugar-free syrups in place of regular syrup. Condiments and spreads can turn a healthy meal choice into a high-calorie one.

Small Portions

At the breakfast buffet, monitoring portion size is key. When deciding how much of a food item to put on your plate, remember, half the plate should be fruits or vegetables, one-quarter grains or starchy vegetables, and the last quarter should be protein. Also, opt for the smaller appetizer-size plate, as larger plates encourage overeating. Sitting far from the buffet table can help control your urge to take multiple trips up to the buffet line, as well.
www.livestrong.com

Shop Class On Demand: SketchUp for Woodworkers – Part 1: Getting Started Digital Download

THE WOODWORKING DESIGN - ORDER NOW !

By Robert Lang

Format: Video Download 


Watch a lower-resolution preview of this lesson series in the player below.


» For a full-quality high-resolution version, download here. 

PLEASE NOTE: You will need a broadband connection to download this video lesson. This 2-hour lesson is split into four 150 megabyte files for easier download, and with a high-speed internet connection will take on average 10 minutes to download each file. These video files will only play in the free QuickTime playerClick hereto download the QuickTime Player.
If you have a slower internet connection, this video is also available to purchase on CD. Click here for more information.


SketchUp for Woodworkers Part 1: Getting Started

This ShopClass is comprised of our series of 12 lessons in the basics of using SketchUp (a free 3D-modeling program from Google). These video lessons take you step by step from setting up the software to gathering information from your finished model. So you'll head to the shop with all the information you need to build any project with confidence. You'll know the exact sizes of every part, and how the parts go together – before you ever cut any wood!
      • 2 Hours of Expert 3D Computer Modeling Instruction

      • Learn at Your Own Pace

      • Build on Screen Before You Head to the Shop

      • Learn the Basics of Google SketchUp

      • Master the Skills You Need

      • Techniques for Quick Designs

    • Set Up SketchUp for Efficiency & Accuracy
About the Presenter:
Robert W. Lang is the executive editor of Popular Woodworking Magazine, and the author of several books on furniture styles and design. With more than 30 years experience designing and building furniture and in CAD and computer illustration, Bob brings a practical style to teaching 3D modeling with Google SketchUp. 

To find out about "SketchUp for Woodworkers Part 2: Advanced Techniques," click here for the CD and here for the digital download
Click Here to Download Free QuickTime Player
Click Here to Download Free SketchUp Program

» If you have any further technical questions, please visit this blog post for a list of frequently asked questions.
For further information log on website :

http://www.shopwoodworking.com/shop-class-on-demand-sketch-up-part-one-get-started-download?source=igodigital

4 Ways to get better sleep

Your eyes may be closed, but your body is plenty busy throughout the night. Here’s what it’s up to—and how it responds when you don’t get enough shuteye.


SLEEP BY THE NUMBERS
A digit-by-digit guide to America’s snoozing ways
6.9 - How many hours the average adult sleeps per night 
70 - The millions of people who suffer from chronic sleep loss or sleep disorders 
23 - The number of minutes it takes adults to fall sleep on most nights 
59 - The percentage of adults who know they snore (even if they deny it) 
90 - The percentage of people who use electronics within an hour of bedtime 
2.2 - The number of pillows most people sleep with a night 
30 - The percentage of people who have purchased sheets in the past six months 
35 - The percentage of people who don’t own bedroom curtains 
265 - The millions of dollars people spend on OTC sleep aids a year 
74 - The percentage of adults who drink at least one caffeinated beverage a day
4 Ways To Get Better Sleep

Photo Credit iStockphoto

Overview

No matter how big that presentation is this morning, no matter how crucial your annual review is this afternoon, or how exciting that date will be tonight (ditto what happens afterward), the most important thing you will do today – and every single day – is sleep. 
Yes, it’s that big of a deal. The quality and duration of your nightly sleep determines the quality and duration of your life.
It seems crazy: One third of our lives are spent sleeping. But those hours are far from unproductive. During sleep, our bodies repair muscles, consolidate memories, and release hormones and chemicals that regulate everything from energy to appetite. 
“We are nothing but slaves to chemical processes,” says W. Christopher Winter, M.D., Medical Director at Martha Jefferson Hospital Sleep Medicine Center. They determine everything from great to poor health. And if you cut their work short, chances are you are setting yourself up for the latter.
From bedtime to rise-and-shine, here’s what those chemicals are doing in your body—and how they respond when you cut their work short.


AS YOU DRIFT OFF

The second you wake up in the morning, your body starts churning out a chemical called adenosine, Winter says. It builds up throughout the day and, come bedtime, it sends you packing for Sandman land. Meanwhile, your levels of neurotransmitters dopamine, serotonin, and norepinephrine fluctuate to keep you energized during the day and help you wind down at night. And as the sun sets, your brain’s pineal gland raises levels of the hormone melatonin in the body, signaling that sleep is near, according to Winter. Also, at this time, levels of the stress hormone cortisol should be at their lowest (granted you aren’t stressing over a morning meeting).
Finally, once you’ve closed your eyes for the night, a group of nuclei in the brain regulate the switch from awake to asleep, according to Winter. Your hippocampus, which is responsible for making new memories, shuts down and off to sleep you go.
IF YOU WAKE UP NOW: People with insomnia have a ten-fold risk of developing depression—and have 17 times higher anxiety levels—than those without insomnia, which is defined as having difficulty staying or falling asleep. If you wake up during this phase, say, from a loud noise or the feeling that you are falling, you probably won’t feel like you have slept because the first stage of sleep is so light. (For the record, that feeling of falling—or “the kick” as they called it in the movie Inception—is common and is caused by a sudden muscle contraction called a hypnic jerk.)
GET BETTER REST: To fall asleep easier, practice healthy sleep habits. That means no computer, TV, or tablets in your bedroom. Their lights can trick your brain into thinking it’s daytime and squash your oh-so important levels of melatonin. Winter says. Keep your bedroom cool, between 60 and 65 degrees Fahrenheit, to help your core body temperature drop, which helps induce sleepiness (your body temp drops slightly as you snooze anyway). 
If you crave a midnight snack, make it almonds, a banana, or the tried-and-true milk (no, it doesn’t have to be warmed). All have chemicals that promote relaxation and will help you drift off more easily, Winter says. And remember that while alcohol might help you fall asleep (errr, pass out?), it won’t help you stay asleep: In a 2011 study from the University of Michigan Health System, researchers found that alcohol causes wakefulness throughout the night.
A QUICK NOTE ABOUT CATNAPS: They can help energize you midday, but shoot for around 20-30 minutes. No more. Otherwise you risk slipping into the deeper stages of sleep, which will make you wake up even groggier, Winter says. Don’t worry if you feel like you need a nap come 3 p.m. Siestas exist for good reason: Our circadian rhythms naturally make us sleepy at night and mid afternoon. Some brief shut-eye can up your body’s stash of cortisol, making you feel more alert, and even help reset your immune system, which can get thrown out of whack by fatigue, he says.

THREE HOURS IN

You spend a quarter of the night—mostly during your first hours in bed—in deep sleep. During this phase, you are maximally unconscious and experience the deepest and most restorative sleep, says Scott Field, M.D., pulmonary care, critical care and sleep expert with NorthShore University HealthSystem. During deep sleep, breathing slows, muscles relax, blood pressure drops, blood supply to your muscles increases, tissue growth and repair occurs (this is why quality sleep is especially important if you’re recovering from exercise), and the body regains much-needed energy.
IF YOU WAKE UP NOW: Your body will go into overdrive, pumping out the stress hormone cortisol to help you stay awake and alert despite your less-than-depleted levels of adenosine, Winter says. Thank that hormone for your ability to stay sharp at work even after an all-nighter. Some people can even function better on a few hours of quality sleep than eight hours of restless sleep, according to Winter. “It keeps us artificially amped up,” he says. Plus, caffeine directly blocks the mounting effects of adenosine in your body throughout the day. Between the cortisol and caffeine, expect some jitters. And while one night won’t do too much harm, over time, high levels of cortisol can result in weight gain, hypertension, and heart disease, Winter says.
GET BETTER REST: No matter how tired you are, never down caffeine during the afternoon. It can stay in your system for a good 12 hours, and while you might have enough adenosine in your system to fall asleep despite the caffeine, even the small dip in adenosine you experience in the first hours of sleep could be enough to let caffeine take over and wake you up in the middle of the night, according to Winter.

SIX HOURS IN

Your body first enters the rapid eye movement phase about 90 minutes after you fall asleep, but you don’t get the bulk of REM until the later hours, Field says. That’s because your first slip into the phase lasts for only about 30 seconds. It then fades, and after about 90 minutes, starts up again—each time for a longer stretch. By six hours in, you’ll score about 20 minutes of REM every 90 minutes, Field says. 
Dreams occur during REM, and keep your brain busy. “What our brains do while we dream versus when we are awake is very similar,” Winter says. Scans can very rarely determine whether a brain is awake or in REM, he says. Contrary to popular belief, your body does not move during dreams, Field says. An amino acid in the brain called Gamma-Aminobutyric Acid (GABA) also helps deactivate much of the brain stem, which controls muscle movement. That's why when you dream about, say, playing tennis, you don't swing your arm. Your body actually immobilizes your muscles during REM, which, since those muscles are inactive, can result in lost muscle tone. (Don’t worry: As long as you don’t sleep for five weeks straight, you won’t notice a difference). The only things that move are your eyes (hence the name rapid eye movement). 
Sleepwalking, talking, or fridge-raiding, however, most often occurs during the “deep sleep” stage of slumber, which is why it can be so difficult to rouse people from the trance and, when you succeed, they have no idea what’s going on. While the exact cause is unknown, the condition occurs when your body’s actions aren’t suppressed as intended by other neurological mechanisms, due to genetic or environmental factors or even physical immaturity (most sleep walking happens during childhood). 
But if sleepwalking happens during REM sleep (it does for about 0.5% of the population), it is a symptom of REM behavior disorder (RBD), and medications such as clonazepam, melatonin, and pramipexole are often used to relax muscles and prevent sleepwalking or night terrors. Sleep deprivation, alcohol, and other sleep disorders can all increase RBD –avoid them as much as possible if you’re prone to wandering the halls at night, Winter says.
IF YOU WAKE UP NOW: You can expect 15.5% lower levels of the hormone leptin, which promotes feelings of satiety, and 14.9% higher levels of the hormone ghrelin, which ups your hunger factor, according to research published in PLoS Medicine. Together, they result in one grumbly tummy. No wonder a 2012 study from Mayo Clinic in Rochester, Minnesota found that people who sleep 6 hours and 40 minutes eat an average of 549 more calories a day than those who score the recommended 8 hours. What’s more, sleep deprivation can also decrease levels of the anti-inflammatory hormone adiponectin, especially in Caucasian women, which are linked to metabolic, cholesterol, blood pressure, and blood sugar imbalances. Adults who sleep 6 hours or less a night are 50 percent more likely to be obese, according to the Centers for Disease Control and Prevention. And less than 7.5 hours of sleep results in 1.7- to 4.4-times the risk of cardiovascular disease, according to a 2008 study published in the Archives of Internal Medicine. 
GET BETTER REST: You’re awake probably because your alarm is going off earlier than you would like, as anyone can testify to the fact that waking up during early-morning REM sleep is pretty difficult to do. The solution is simple. Go to sleep earlier. It’s important to keep your wake-up time consistent, and only adjust your bedtime so you always have enough adenosine in your body to be sleepy come nighttime, Winter says.

EIGHT HOURS IN

Just about everything that made you sleepy kicks into reverse to help wake you up. Levels of adenosine, serotonin, norepinephrine, and melatonin decrease, Winter says. Dopamine increases. And since your body continually produces cortisol during the night, after eight hours, you can dart awake with one squeal from your alarm clock.
IF YOU WAKE UP NOW: You should feel rested and your leptin and ghrelin levels should be in check, Winter says. 
GET BETTER REST: Even if your body is rested, staying in bed is always tempting. Light can help. Open your curtains and soak up at least 15 minutes of sunlight to help reset your internal biological clock and zap any leftover melatonin. But don’t hit snooze, Winter warns. It won’t score you enough uninterrupted sleep for you to get anything out of it, and you’ll probably feel even more tired when you do finally get up post-snooze.

MORE THAN EIGHT HOURS IN

Sleeping more than 8 hours a night could be beneficial – or a sign of a serious health problem – depending on how much time we’re talking about. 
IF YOU WAKE UP NOW: If manage to squeeze in nine hours of sleep a night, you could trump any genetic dispositions for weight gain, according to a 2012 twins study from the University of Washington Medicine Sleep Center. However, sleeping more than nine hours a night has been linked to obesity, diabetes, headaches, and heart disease, Winter says.
GET BETTER REST: Do all of these guidelines sound like a fine line to sleep on? The most important thing is to listen to your body, Winter says. The next time you’re on a long vacay, head to bed when you start to feel tired and wake up sans alarm. Do this for several days and then find the average number of hours you snoozed every night. That’s how much sleep you need on a daily basis to stay healthy, he says. Now, if you are practicing clean sleep habits and still sleeping 10, 11, 12 hours a night, give your doc a call. Depression as well as a host of medicines and sleep conditions like sleep apnea and restless leg syndrome can cause excessive sleep. And no matter how tired you are, don’t attempt to “catch up” on sleep. It will seriously screw with your sleep schedule. After even one day sleeping in, your body will have less time to accumulate adenosine and get you ready for bed.
www.livestrong.com

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