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一夜好眠
Secrets to a good night’s sleep health.harvard
Tired of feeling tired? Here are some simple tips to help you get to sleep.
Exercise
Going for a brisk daily walk won’t just trim you down, it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin, Dr. Carlson says. A study in the journal Sleep found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often. Just watch the timing of your workouts. Exercising too close to bedtime can be stimulating. Carlson says a morning workout is ideal. “Exposing yourself to bright daylight first thing in the morning will help the natural circadian rhythm,” she says.
Keep it comfortable
Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want “a quiet, dark, cool environment,” Dr. Carlson says. “All of these things promote sleep onset.”
Start a sleep ritual
When you were a child and your mother read you a story and tucked you into bed every night, this comforting ritual helped lull you to sleep. Even in adulthood, a set of bedtime rituals can have a similar effect. “Rituals help signal the body and mind that it’s coming to be time for sleep,” explains Dr. Carlson. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.
Eat—but not too much
A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack (such as an apple with a slice of cheese or a few whole-wheat crackers) to satisfy you until breakfast.
De-stress
The bills are piling up and your to-do list is a mile long. Daytime worries can bubble to the surface at night. “Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep,” Dr. Carlson says. Give yourself time to wind down before bed. “Learning some form of the relaxation response can promote good sleep and can also reduce daytime anxiety.” To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.
Q:
What are the tips can help you get to a good night’s sleep?
Do you have a sleeping problem?
Do you take sleeping pills?
Are television/smartphone affect your sleeping?
What kind of music you listen before bed?
How to relax and de-stress before bed?
Is exercise a good idea to a good night’s sleep?
Is eating a good idea to a good night’s sleep?
愛情讓你更健康
How Love Keeps You Healthy prevention.com
Who doesn't love being in love? A true Valentine listens to you vent about work, lets you have that last slice of pizza, and (usually) remembers to take out the trash. He doesn't expect you to watch the Super Bowl. And he always thinks you're sexy, even in thermal underwear and bunny slippers.
Scientists have long been keen to prove that love gives us health benefits, too—beyond the obvious advantage of always having a date for New Year's Eve. Researchers can't say for sure that romance trumps an affectionate family or warm friendships when it comes to wellness. But they are homing in on how sex, kinship, and caring all seem to make us stronger, with health gains that range from faster healing to living longer.
The benefits of love are explicit and measurable:
•Protects your heart A University of Pittsburgh study found that women in good marriages have a much lower risk of cardiovascular disease than those in high-stress relationships.
•Leads to a longer life The National Longitudinal Mortality Study, which has been tracking more than a million subjects since 1979, shows that married people live longer. Plus, they have fewer heart attacks and lower cancer rates, and even get pneumonia less frequently than singles.
•Helps beat cancer University of Iowa researchers found that ovarian cancer patients with a strong sense of connection to others and satisfying relationships had more vigorous "natural killer" cell activity at the site of the tumor than those who didn't have those social ties. (These desirable white blood cells kill cancerous cells as part of the body's immune system.)
Some experts think it won't be long before doctors prescribe steamy sex, romantic getaways, and caring communication in addition to low-cholesterol diets and plenty of rest. If that sounds like a happy Rx, here are ways to make the emerging evidence translate into real-life advice.[pagebreak]
The Benefits Of Bear Hugs
Doctors at the University of North Carolina have found that hugging may dramatically lower blood pressure and boost blood levels of oxytocin, a relaxing hormone that plays a key role in labor, breastfeeding, and orgasms.
And the more you hug, the better: Women who hugged the most daily had the highest oxytocin levels, and their systolic blood pressure that was 10 mm/Hg lower than women with low oxytocin levels—an improvement similar to the effect of many leading blood pressure medications, says Kathleen Light, PhD, a professor of psychiatry at UNC and one of the study's authors. "Getting more daily hugs from their husbands was related to higher oxytocin, and so the hugs were indirectly related to lower blood pressure," she says.
More from Prevention: How To Get More Oxytocin In your Life[pagebreak]The hormone oxytocin has been linked to trust, and it helps women bond with everyone from newborns to stockbrokers. But its biggest benefit may turn out to be physical. Breastfeeding has been definitively linked to both lower breast cancer rates and the slower growth of some breast cancer cells; researchers speculate that oxytocin may be responsible.
"It is safe to say that oxytocin is linked to emotional as well as physical closeness in partners," Light says. "And while the healing power of this connection is not yet proven, we think it will be soon."
Oxytocin also surges through the bodies of men and women during orgasm. (Trouble reaching orgasm? Here's help.) But whether sex itself directly improves women's health is still not certain. One of the most concrete connections comes from a study by Carl J. Charnetski, PhD, a professor of psychology at Wilkes University and coauthor of Feeling Good Is Good for You.
In 2004, he measured the immune function of 112 college students, many of whom were in close, loving relationships. Those who had sex with their partner once or twice a week had significantly higher amounts of immunoglobulin A, an antibody that is the body's first line of defense in fighting off disease and infections, than those who had sex less than once a week or not at all.
Although making sure you have weekly sex is great health advice, more isn't necessarily better. Charnetski was surprised to discover that the immune systems of those who had sex three or more times a week were no better off than the no-sex-at-all group. Maybe, he theorizes, "couples who have sex just once a week are simply in healthier, more secure relationships, and have nothing to prove."[pagebreak]Though researchers have yet to link orgasms from masturbation to any measurable physiological gains for women, it's clear that women perceive instant health benefits.
Carol Rinkleib Ellison, PhD, a marriage counselor and sex researcher in Oakland, CA, and author of Women's Sexualities, surveyed 2,632 women from their teens to their 90s and found that two-thirds had masturbated in the previous month. Although most cited the obvious ("because it feels good"), many also gave specific health-related reasons for double-clicking their own mouse—39% said it relaxed them, 32% said it helped them sleep, and 9% said it eased menstrual cramps.
Steady sex may also make women healthier by making relationships happier: When couples are content with their sexual status quo, they've eliminated a big—and extremely stressful—area of conflict. While sex is hardly the only (or even the best) measure of how happy a couple is, it is a kind of romantic superglue.
Researchers from the University of Sheffield in England interviewed 28 participnts who had been married at least 20 years and found that a consistent sex life continued to be important throughout marriage.
Q:
Can love keep you healthier?
Is love never die? Is there a forever love?
How to improve your immune system?
How long do you really want toa live?
Want to live longer? How?
What are the ways makes you healthier?
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