Posts Tagged ‘sleep’
General Hospital: After running out of gas, Robert & Cheryl are stuck in the woods. Conveniently, Robert has a packed picnic basket & sleeping bag in his trunk. After sleeping together, Cheryl points out that Robert could simply use his police radio to call for help. Robert is embarassed as he realizes Cheryl new this all along.
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The greatest challenge of all when backpacking is getting a good quality night’s sleep. By getting enough sleep you will feel refreshed and alive the next morning so that you can take on the day ahead. So what steps can we take to get that perfect night’s sleep? When sleeping outdoors, this is a different experience for many people and there are several considerations to planning your expedition.
1. Where do you plan on going for your backpacking expedition? You will need to consider the climate and anticipated weather conditions. Research for the locations where you will be camping so you will know up front what the expected weather will be like. Be aware of what the temperature will be at nightfall and take the most appropriate sleeping bag for the conditions.
2. Know your budget for your backpacking expedition The main areas where you do not want not want to scrimp on when it comes to backpacking equipment is your tent and sleeping bag. Never buy a cheap tent or cheap sleeping bag else you will be sorry and will make the trip miserable. Always buy the best you can afford but don’t get the bottom of the range just to save money.
3. Knowing how comfortable you really need to be when sleeping We are all different and all sleep differently. But we all know how well we normally sleep at home and what makes us comfortable. For example, some people may suffer from arthritis so may need extra cushioning.
4. Consider the weight of the equipment You might need additional materials to sleep on so consider this when you are looking around to purchase your outdoor gear. A sleeping bag can weigh anything from 1 pound to around 10 pounds so be mindful when looking around for one. A better quality sleeping bag will pay dividends in the long run and will be much easier to carry. Make sure you test out whatever sleep method you buy before you go on your trip. Be sure you are 100% comfortable as it’s difficult to change things when you have commenced your trip.
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The bed industry is full of various types of beds, cheap beds, exquisite beds, contemporary beds and modern beds. Cheap beds are usually bought by people on a budget, and by people who want to regularly give new looks to their bedroom. Exquisite, contemporary and modern beds are usually bought by people who have money to spend, and want the best of things in life for them.
It is not necessary that cheap beds are not comfortable to sleep on; they are very much comfortable, and is the reason why it is bought in large numbers by many establishments like hotels, hospitals and dormitories.
Besides large organisations, people who are constantly on the move, and get transferred from one city or country to another on a regular basis find cheap beds a better alternative to their bed requirements.
Points To Consider When Buying Beds
Whatever the reason may be to buy cheap beds, there are some fundamental factors, and points to be considered when you buy them. The first thing you have to decide is what you are actually looking for. Though comfort, durability and style are the most important points to consider when you buy beds, there are other points to take into consideration too.
You have to decide which type of bed you want to buy. Some people like simple beds, some look for designs and patterns in the bed, whilst others want palatial beds. Whatever the choice, it is yours, and you have the right to choose the type of cheap beds you want.
Look At the Comfort Level of the Bed
Once you have decided on the type of bed you want to buy, the next thing to do is to check its comfort level. There is no point in buying a bed you don’t feel comfortable sleeping in, no matter how beautiful and attractive its pattern, design and motifs look to you.
The only way you can find out if the bed is comfortable is to lie on it for a few minutes. If you plan to sleep with a partner, it is better if both of you lie together to ensure that you have moving space and are comfortable in it.
Choose Durable Beds for Long Time Investment
Besides comfort, cheap beds should also be durable. After investing a sizeable amount in beds, it should serve you for some time, and not be weak and fragile.
Another point to consider with when buying beds is to ensure that it matches your interior and can adjust to the space in your room. The room should not look or feel congested once the bed is brought to the room.
The last factor to consider when you buy cheap beds is if you have any medical ailments to be taken care of. People with spondylitis need special beds, those who are ill or disabled need adjustable beds whilst terminally ill people should use air bags for sleeping. With all these points in mind, you find it much easier and faster to buy cheap beds.
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Have you ever thought about having a twin size air mattress in your home for guests? It’s not something most people think of buying when they’re setting up their home, but it’s a useful staple no home should be without. A twin size air mattress is small and easy to store, but fast to pull out and inflate when guests come by to stay the night. What does a tired body need? A comfortable, good night sleep to feel rejuvenated, especially after a long, busy journey, so that one would feel at liberty from aches and pains in the morning. Good sleep heals and repairs our body in so many different ways. For a deep and relaxing sleep, its always necessary to be comfortable and relaxed. And when its regarding your visitors, you have to be more careful about their needs. almost every home keeps an extra bed and mattresses for extra folk. Whether its a giant house or tiny, there’ll always be a point in time when you have guests, to accommodate in your home. There are occasions when kin and buddies coming for their holidays, might wish to stay at your place. Some guests dont like too many formalities and wont mind sleeping on a settee bed or settee. So to entertain your guest, in the simplest way possible [*COMMA] you should choose a simple and a cost-effective way to make them feel at home. There are times, when you do not have enough place for an additional bed. And even if you have an additional space, then there’s a question of choice and quality of the mattress, you are purchasing. It is one of the significant and tough calls to make. When selecting a mattress, things that come into your intellect are their easy adjustments durability, fabric quality, firmness etc . You would always need a mattress for your guests, which would give them a better and more calm sleep. One gets a comfortable sleep, when their body has a correct spine alignment and less pressure against the mattress. Plastic quality should also be remembered, when purchasing a mattress. The high quality of the fabric is always the key for prolonged life of your mattress. It must also be flexible and sturdy. Added cushioning and protection in a mattress are also some of the great features, for giving comfort and support. Confirm it has enough strength, which does not let it, sag or bend down by any weight or pressure. there are many top quality guest beds and mattresses available in the market and online. Aero beds can make life simpler for you. They are for multipurpose use, both inside and out of doors, like camping for example. They can be stored in a bag and are quite easy to be carried anywhere. They’re quite simply inflatable ( with a manual or an electrical pump ). They are one of the finest mattresses, to make your guests feel relaxed and enhance deep sleep by reducing pressure points and increasing comfort level. Buying a high quality air mattress couldn’t be simpler! I recommend the brand Aerobed – it’s what I have and I have read lots of great reviews about them in doing research for my website. People seem very happy with Aerobeds. Aerobeds are very durable and fast to inflate – thanks to the electric pump. Please visit us online and shop amngst the many excellent AeroBed air mattresses available there. If you decide not to get an Aerobed twin, you’ll surely find something else you like!
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Does your clumsy toned, firm skin, bright eyes and alert? If this is what you see below, it is likely that not only the care of your skin, but also figures attention to the needs of his body. Our skin will reflect our diet and our health in general. Beauty is a combination of many things, personality, confidence, lifestyle and health care for working properly at all in the body and translates the spirit in a number of young people look and bright, you feel and look good, but if what you see boring and pale skin and eyes look tired and weary with Dark Circles swelling and can not sleep right combination may not be enough, enough exercise, eating a proper diet and have potentially attract the kind of lifestyle that lead into consideration. Health and lifestyle are important factors in any skin care schedule. Out will immediately appear in your skin when you are tired or stressed is not satisfied. Learn to relax more and stress relieve the pressure not only in his mind, but also your body and your skin. In our modern times, the live relaxation at the end of a busy day is easier said you had been a difficult day at work and to work under pressure to targets or deadlines or you may have been at home with the children and all press which can, but we must learn to cut and leave behind the pressure at the end of the day. Home absorb labor problems or dealing with internal problems at the time of the evening is only drove the turn of voltages, making the dream of the good-night to prevent more difficult and that you sleep, you need not only additional hours of sleep, but the quality of Dream retrieve. Good quality sleep at night is not only important to good health and recovery of power supply, but there are also critical to maintain a good looking skin looks and a number of young people. While dream new growth hormones are released, to renew and repair of tissues and cells, to avoid what really premature aging and give make the structure of the skin, new life. Even at night, bad dreams, they appear to be physical in the form of Dark Circles under the eyes, swelling around the eyes or yellowish and opaque symptoms who seek skin. If we want to maintain a healthy and young appearance is important that we succeed at the end of a busy day in regular sleep quality. Then is how we can help themselves to achieve it?First start a pattern of regular dream to go to bed and get up at the same time every day, is so that his biological clock are so accustomed to sleep and wake at regular hours a day. If the standby mode is not easy, because you worried or concerned about one thing or another are helping, then you can write the problem in a piece of paper and placed near his bed, could contribute to the pressure of his thoughts . alleviate Make an “outstanding things list!” for tomorrow during the day a little fresh air and exercise, even if it is only a short walk. If you have relax time yoga practice your body and mind as well. Avoid heavy Evening Meals, try to finish eating at least one hour before Bedtime, but when you need to snack-afternoon light as a yoghurt, has nothing to be hard to digest difficult to be. Avoid stimulants such beverages as tea, coffee or queue last thing at night and relax no alcohol prior to lying down, take a hot bath. A hot milk drink could well be of some benefit. Make sure your bedroom is not preheated and congestion, some venting. In the summer months guarantee curtain liners in the light dawns can excluded. Use pads to sleep only as a last resort and not without careful consideration, get your body, you will soon have a small effect. Find the stronger will lead to possible addiction. natural sleep quality is much better. At any age, or you are on the stage in the life of the best sleep you see better and feel so control their level of stress, relax more and take some regular exercise and of course sleeping!Brian Potter can help you with problems of anti-aging skin care, including the bags under the eyes and removing Dark Circles under the eyes.
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There are many pros to frequent travelling, such as the great benefits to be gained from membership of the numerous frequent flier and hotel reward schemes which soon mount up if you are always on the move. But, an intriguing article recently appeared in the New York Times that points out the real disadvantage of being a member of the frequent traveler’s club, namely lack of sleep on long-haul commercial flights.
The NY Times has found that, after poor customer service, the biggest complaint coming from frequent travelers is that they can’t catch enough sleep while they are flying. In fact it is becoming such a problem that travelers are resorting to extreme action to get a few hours of shut-eye. CPAP (continuous positive airway pressure) machines are becoming very popular, thanks mainly to the fact they are now a third smaller than they were a few years ago and therefore easier to carry onboard. The machine works by pumping air through a mask, keeping the user’s airways open while they sleep, preventing sleep apnea and other similar ailments.
Other frequent travelers resort to alcohol in an attempt to bring on sleep. According to the N Y Times one un-named passenger on an 18-hour flight to Asia said: “I watched two movies, ate three meals, got drunk twice, slept for five hours and I still wasn’t there! Plus, when I did arrive I had a hangover. ” Indeed, it is that hangover element, combined with the fact that alcohol-induced sleep is not fulfilling, that prompts sleep expert Greg Belenky, director of the University of Washington’s Sleep & Performance research center to dismiss it. He instead suggests that other drugs such as prescription sleep tablets or natural remedies such as melatonin supplements should be used to get a good rest.
However, taking a prescription sleeping drug that lasts seven hours on a five hour flight could prove a problem, so should only be used for long haul flights. It is generally acknowledged that sleeping in a vertical position causes the body to produce adrenalin-type compounds in order to keep the blood supply flowing and they prevent fitful sleep, so bagging an upgrade to flat-beds in business or first class is the best solution for frequent travelers; but that is an expensive option that many bosses will not sanction.
So, while frequent travelers may have trouble sleeping while they fly, they should be able to catch up using one of their numerous free night’s accommodation acquired through their hotel reward scheme memberships; either that, or beg their boss for an upgrade to business or first class while they fly!
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The significant problems we face cannot be solved at the same level of thinking we were at when we created them. – Albert Einstein
As many as 70 million Americans suffer from some kind of chronic sleep disorder and previous research has shown that this lack of sleep can have serious consequences ranging from traffic accidents, to health problems, chronic disease and mortality. This does not even include the significant quality of life issues. This article looks at the new science relating work, stress and sleep, and offers some ideas about what we can do with this information.
“Together work and sleep take up about two-thirds of every weekday”, according to Sarah Burgard, Ph. D. , a professor and research scientist at the University of Michigan, “But until now, very little research has focused on the connections between work and sleep for the average US. Worker. ” She and doctoral student Jennifer Ailshire, recently presented their study analyzing two nationally representative samples of approximately 2300 U. S. adults that monitored the same workers for up to a decade. In so doing, they produced the first U. S. study to clarify the link between work and sleep quality for all workers, not just rotating shift workers or medical students who have unusual work and sleep arrangements.
When Burgard and Ailshire’s most recent work,”U-M Study: Work Hassles Hamper Sleep” was announced a few weeks ago, I was so intrigued that I contacted them to learn more. Their results were startling. The analysis showed after controlling for many other factors, respondents who felt upset or bothered at work on a frequent basis, or had ongoing personal conflicts with bosses or co-workers, were about 1. 7 times more likely to develop sleep problems.
Burgard pointed out that “Massive changes of the past half-century have reshaped the workplace, with many implications for sleep. ” She also indicated that “For many workers, psychological stress has replaced physical hazards. Physical strain at work tends to create physical fatigue and leads to restorative sleep, but psychological strain has the opposite effect, making if difficult for people to sleep”
What I find particularly fascinating about this study is that because this is a prospective study, (following the same people over time), Burgard and Ailshire were able to show that work conditions affected sleep patterns, rather than the other way around.
How does your work stress affect your sleep or the sleep patterns of your workers? How can you as an individual or you as a leader begin to implement changes that will reduce work stress?
Here are a few thoughts from Dr. Donna Arand, Clinical Director of the Kettering Sleep Disorders Center in Dayton, Ohio: “Insomnia is a part of the individual way each of us handle stress. ” She describes it as “a normal response to occasional stress. ” “If it’s the night before your presentation at work, or the night before your divorce, it’s a natural response”. What’s not natural, Arand explains, “Is if it becomes chronic. And that usually happens when you focus on the fact that you’re not sleeping, rather than the stressor that actually caused the problem. ” She further describes the self-fulfilling prophesy created by people who begin to believe that they have a “sleep problem” and then worry about “What will happen tonight?”
There are many things that you can do to reduce work stress, both at work itself and as it “bleeds over” into what should be personal time. A few examples are:
1. Stop the 24/7. You control the technology; it doesn’t control you. In this era of Blackberries, cell phones and fax machines it’s easy to fall into the trap of thinking that you have to be “on” all the time. Don’t do it. Set expectations that are reasonable for your staff and for yourself and hold to them. Make it clear to everyone that you do not check your e-mail constantly, and that you turn off the cell phone and fax after a defined time.
2. Prepare for a good start. My favorite way to do this is to plan the day before. I like to take five minutes to straighten my desk and write down my priorities for the next day. That way I walk in and I’m relaxed and ready to go, knowing exactly what’s most important for me to accomplish and when. Also, this may seem obvious, but think about your morning at home. What would it take for you to have a stress-free morning before you get to work? Do you need to get up 15 minutes earlier so that you’re not racing to be to work on time? Do you need to get a little breakfast, and your “work fuel” ready the night before? Would you be more relaxed if you laid out what you are planning on wearing, making sure everything is clean and pressed and ready to go? Would getting up half an hour earlier, or enlisting the aide of a spouse make all the difference with a screaming-at-your-kids-to-get-out-the-door morning, or a more pleasant beginning?
3. Cut back on caffeine. An easy way to do this is to cut your consumption in half, for example, if you normally have eight 6 oz. cups of coffee (or another caffeinated beverage), alternate. Have one cup of caffeinated beverage, and at your next usual time, a cup of a de-cafe’ or no-cafe’ beverage, etc. so that at the end of the day you have had four 6 oz. caffeinated beverages. Do this for a week. Then the following week, cut your consumption in half again, and in half again until you are down to one or two cups a day, ending by 2:00 to 5:00 PM depending on your normal bedtime and body’s sensitivity.
4. Build de-stress breaks into your day. Whether you learn three stretches for desk sitters, close your door and do a little yoga or deep breathing, go out to your car in the parking lot and listen to a some music, or just walk to another building and back, build multiple 5-10 minute breaks into you day to decrease stress, and as a bonus, improve thinking.
5. Eat. It may seem-counter intuitive given many people’s tendency to overeat in response to stress, but I encourage clients to think of their work day as a long race that needs frequent stops for refueling. Coping abilities go down, and irritability goes up when blood sugar fluctuates wildly. Many people function better on frequent mini-meals and snacks of healthy foods, rather than skipping meals, and long gaps between big meals. I encourage my clients to think of themselves as elite athletes who, for maximum performance, should plan to eat something good for themselves every two 1/2 to three hours. (This also virtually eliminates the tendency to eat three doughnuts, or raid the junk food machine in the late afternoon because they are ravenous. )
6. Plan and encourage “walking meetings” If you do it, others will. An added bonus is this often makes for shorter and very effective meetings.
7. Schedule Exercise. It’s very easy when you get home to either get very busy in the duties of family and household, or alternatively, to come home and sit down and “get stuck”, and not feel like moving again for the rest of the evening. For this reason it’s important to schedule exercise, to put it on you calendar and to block out the time. If possible, bring your bag and go straight to the gym after work, better yet, meet a friend there. If you are a parent, schedule exercise time, and put it on the calendar, and make arrangements with your spouse or other caregiver to “cover” for you for those designated times. All the research shows that regular exercise is the single most important thing that you can do to relieve stress, and that (as Dr. Armand indicated) makes us physically tired so that we can sleep better. Just try not to do very strenuous or aerobic exercise within a few hours of your bedtime, as in the short-term it can be energizing.
8. Make Friday “Sneakers Day” This is one of the many great ideas from the American Heart Association’s “Start-Fit Friendly” Program for employers. Studies have shown when people where comfortable clothes, especially shoes, they walk more, always a good thing. Some companies may want to just offer it as a perk to employees; others may want to charge the employees a small fee, such as $2-$5. for the “privilege” of wearing sneakers and contribute the money to a good cause (like the Heart Association) or to a prize such as a drawing for a pedometer, or a massage, or a gift certificate for a dinner out. In all cases, companies will likely want to post signs so that clients and customers know why employees will know why employees are wearing sneakers and for what reason(s) they are doing it.
9. Don’t check e-mail before bed. This may seem like a “no-brainer” since checking e-mail in the last couple of hours before bedtime may turn up a problem or project that can make it difficult to relax and sleep, but in fact, there is another very good reason not to do this: recent research has shown that close exposure to the light level provided by most monitors late in the evening can actually interfere with circadian rhythm and interfere with normal sleep patterns.
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