Powered by IVHP


My Health: News

 

 

Are You Catching Enough Z's?

By: Inter Valley Health Plan





One in three people suffers from poor sleep, and regularly not getting enough sleep can lead to serious health issues. Lack of quality sleep over time can even shorten life expectancy.

A good night’s sleep is one of the keys to having a long and healthy life.

The negative effects of not getting enough sleep include:

  •          Increased stress. When your body and mind are tired, routine activities can start to feel overwhelming, inducing stress and weight gain. When you’re stressed, your body releases more of the hormone cortisol, a major contributor to weight gain and obesity.

  •        Poorer memory. Deep sleep, or rapid eye movement (REM) sleep, increases memory formation and function. Without the proper amount of sleep, your memory will start to suffer.

  •         Hard to focus. Sleep deprivation can make it difficult to concentrate, which slows you down and can impair your judgement and your reaction time.

  •         Depression. Sleep and mood are very closely linked. Lack of sleep can cause depression, which can negatively affect your everyday function and your relationships.

  •         Increased blood pressure. Some studies have shown that a lack of sleep leads to higher blood pressure, especially in those who have hypertension or pre-hypertension.

A variety of factors can keep you from getting the sleep you need. These factors can be:

  •        Physical such as noise or chronic pain.

  •         Medical such as asthma or sleep apnea.

  •        Environment — your phone, tablet, E-reader, or even your TV.

Turn off your electronic devices. They emit a "blue light" that prevents the release of melatonin. Suppression of melatonin has been linked to numerous health problems including diabetes, cardiovascular disease, obesity, and certain cancers. Reading from or watching a screen before bed can make it harder to fall asleep and has been found to alter alertness and levels of melatonin.

But how much sleep do you really need? Most people need approximately eight hours of quality sleep a night to function at their peak, although the actual number varies somewhat from person to person. Once you have determined how much sleep you need (how much sleep keeps you feeling alert and energetic throughout the day), it is important to make sure that you are getting it. If you are feeling lethargic or in need of a nap to make it through the day, odds are you aren’t getting the amount of sleep that you need.

The health benefits of sleep include:

  •        Better immunity. When you’re getting enough sleep, your chances of getting sick decrease. Lack of sleep can disrupt your immune system, making it harder to combat even the common cold.

  •        Sleep keeps the scale from going up. Studies have shown that less sleep may lead to more weight gain, possibly because the right amount of sleep can decrease levels of ghrelin, a hormone that causes hunger.

  •        Sense of wellbeing. Better sleep means a better mood and decreased anxiety.

  •        Sleep can prevent diabetes. Missing sleep can affect the way the body processes glucose and may lead to type 2 diabetes.

  •        Increased sex drive. Research has shown that less sleep means a lower libido and less interest in sex.

How do you make sure you get the proper amount of quality sleep?

  •         Stick to a routine. Try to go to bed and wake up at the same times each day, even on weekends. Making it a habit will train your body and help it reach the level of deep sleep it needs.

  •        Get comfy and turn off that screen. Make sure the temperature in your sleeping space is low. Also keep your environment dark, quiet and comfortable.

  •        Limit napping. Although daytime naps can be pleasant and refreshing, they rarely lead to the kind of deep sleep your body requires. Sleeping too much during the day can make it harder to sleep at night.

  •        Lay off the stimulants. Too much caffeine or nicotine can wind you up and make it harder to fall asleep and stay asleep.

  •         Be active. The more energy you expend during the day, the better you will sleep at night. Research has shown that regular exercise, especially early in the day, can help you fall asleep faster and sleep deeper.

Everyone has trouble sleeping from time to time. Try to create an environment that will make sleeping easier and more satisfying. If you regularly have trouble sleeping, talk to your doctor to make sure you are addressing any underlying problems that may be contributing to your tossing and turning.

Article From InterView Magazine

 



 


5 Tips For Preventing a Stroke

Inter Valley Health Plan




3 Tips For A Long Lasting Memory

Inter Valley Health Plan




Which Vaccines To Get & Why

Inter Valley Health Plan




4 Reasons To Get Your Walking Shoes On: Walking For Optimal Health

Inter Valley Health Plan




Sleep Disorders: Causes and 7 Helpful Tips

Inter Valley Health Plan




Top 3 Exercises To Help Improve Your Balance And Reduce Falls

Inter Valley Health Plan




Vitamins: 5 Facts and Myths

Inter Valley Health Plan




Arthritis –A Quick and Easy Reference Guide

Inter Valley Health Plan




Symptoms Associated With Age Related Hearing Loss

Inter Valley Health Plan




Summer Health & Safety Tips You Need To Know

Inter Valley Health Plan




Aging In Place: 4 Things To Consider

Inter Valley Health Plan




6 Ways to Maximize Your Relationship With Your Doctor

Inter Valley Health Plan




Importance Of Dental Health

Inter Valley Health Plan




Stroke Awareness Month: 5 F.A.S.T. Facts

Inter Valley Health Plan




What Is Tai Chi And How It Can Help You

Inter Valley Health Plan




Get The Most Out Of Your Doctor Visit

Inter Valley Health Plan




Laughing With Confidence

Inter Valley Health Plan




Status Of Flu Season: It’s Not Too Late To Protect Yourself

Inter Valley Health Plan




Tips To Manage Your Arthritis

Inter Valley Health Plan




Top 4 Ways To Hire a Caregiver

Inter Valley Health Plan




The Process Of Aging: What is Normal

Inter Valley Health Plan




What Is Macular Degeneration & How Can You Prevent It

Inter Valley Health Plan




6 Ways To Achieve Optimal Heart Health

Inter Valley Health Plan




Flu Season Is Upon Us: 4 Ways To Protect Yourself

Inter Valley Health Plan




3 Ways To Manage Your Weight In 2018

Inter Valley Health Plan




Yummy Holiday Treats You Can Enjoy Without The Guilt

Inter Valley Health Plan




4 Ways to Conquer the Holiday Blues

Inter Valley Health Plan




Benefits of Low Impact Exercise

Inter Valley Health Plan




Top 4 Benefits of a Raw Food Diet Plan

Inter Valley Health Plan




Important Vitamins For Older Adults

Inter Valley Health Plan




Tips To Eating Healthy On-The-Go

Inter Valley Health Plan




How To Fall Proof Your House

Inter Valley Health Plan




Sure Fire Ways To keep Your Joints Strong

Inter Valley Health Plan




Arthritis 101: Causes, Symptoms and Treatments

Inter Valley Health Plan




Five Reasons Walking Is Good For Your Health

Inter Valley Health Plan




Three advantages of a plant-based vegetarian diet





Four tips to drive safely as we age





Free Yourself: 4 Ways to Eliminate Clutter From Your Life





Four Ways To Take Better Care Of Your Skin This Summer





Top 3 Tips to Improve Your Diet as You Age





Stroke Warning Signs You Can't Ignore





Top 3 Ways to Ensure Good "Gut" Health





Tips to Manage Blood Sugar and feel Great During the Holidays

Inter Valley Health Plan




19 Little Healthy Tweaks Can See Results

Inter Valley Health Plan




Today Can Be the Day You Quit Smoking

blog.medicare.gov




4 Simple Tips to Stay on Track with Your Diet This Thanksgiving

Inter Valley Health Plan




5 Reasons to Stay Hydrated During the Winter Months

Inter Valley Health Plan




Don't Risk It - Take Your Medication

Interview Magazine




A Balanced Exercise Program Gains the Most Benefits

Inter View Magazine




Are You Catching Enough Z's?

InterView Magazine




7 Simple Steps to Healthy Eating Habits

Inter Valley Health Plan




5 Reasons to Start a Fall Exercise Routine

Inter Valley Health Plan




3 Low-Impact Cardio Exercises for Lower Back Pain

Inter Valley Health Plan




The Serious Consequences of Smoke Inhalation

Dr. Kenneth Smith, Inter Valley Health Plan




3 Key Elements for Fitness Over 50

Inter Valley Health Plan




Diabetic "Smart Snacks"

Marissa Duvall




4 Little Changes That Help You Lose Weight

Inter Valley Health Plan




How to Avoid Hidden Sources of Sugar

Inter Valley Health Plan




Benefits of Yoga for Seniors

Inter Valley Health Plan




Facts About Weight After 50

Inter Valley Health Plan




5 Tricks to Being a Morning Person

Inter Valley Health Plan




Top 3 Exercise Myths Every Boomer Must Know

Inter Valley Health Plan




Five Tips to Get You Walking

Inter Valley Health Plan




5 Amazing Benefits of Dark Chocolate

Inter Valley Health Plan




Free & Fun Exercise Options

Inter Valley Health Plan




KNOW YOUR ABCS TO LOWER YOUR RISK FOR CARDIO VASCULAR DISEASE

Inter Valley Health Plan




THE GUM & HEART DISEASE CONNECTION

Inter Valley Health Plan




Avoid Heart Disease

Inter Valley Health Plan




Vitamin Checklist For Active Adults

Inter Valley Health Plan




Step Tracking - Make it part of your walking program

Inter Valley Health Plan




Emergency and Disaster Preparedness

Inter Valley Health Plan




Eating Habits to Uphold

GlobalFit




Laugh Your Way to a Happy Healthy Heart

Inter Valley Health Plan




Know Your ABCS & Lower Your Risk for Cardio Vascular Disease

Inter Valley Health Plan




Urinary Incontinence: A Symptom That Can Be Relieved

InterView Magazine




Get the Most from Your Health Care Provider Office Visit

InterView Magazine




11 Amazing Benefits And Uses Of Honey

stylecraze.com




Invigorating Lavender Bath

Inter Valley Health Plan




Reasons To Get A Mammogram

Inter Valley Health Plan




Mall Walking

Inter Valley Health Plan




Are You Getting Enough Sleep?

Inter Valley Health Plan




Annual Preventive Screenings Can Save Your Life

Inter Valley Health Plan