The Virtues of Sleep on Wellbeing
How much sleep do we really need and how does this affect our emotional wellbeing? I was lucky enough to attend an Emotional Wellbeing Speaker Event which discussed sleep and its effects on our health, our work and our mood. Before we go any further here are a few interesting sleep facts:
· Man is the only mammal that willingly delays sleep.· Exercising regularly generally makes it easier to fall asleep and contributes to a greater depth of sleep. However, exercising sporadically or just before going to bed will make falling asleep more of a challenge.
· Divorced, widowed and separated people report increased insomnia.
· Caffeine is said to be the most popular drug in the world and caffeine inhibits sleep.
· We naturally feel tired at least twice during the day: about 2:00 AM and 2:00 PM. This corresponds with the natural dip in alertness primarily responsible for the post-lunch dip.
· Sleep is equally as important as diet and exercise.
· There are individual differences in the need to nap. Some adults and children need to nap. However, the majority of teenagers probably nap in the afternoon because they are not sleeping enough at night.
· People who don’t get enough sleep are more likely to have larger appetites due to the fact that their leptin levels (leptin is an appetite-regulating hormone) fall, promoting appetite increase.
· 40.6 million, of adults in America sleep six hours or less a day and around 90 million Americans snore.
· The three main reasons for snoring are: being overweight, smoking and consuming alcohol.
· The louder you snore, the more likely you are to be overweight. The more overweight you are the more likely you are to resemble a pneumatic drill.
The above facts come from the National sleep foundation and the British Snoring and Sleep Apnoea Association.
With nearly a third of the British and American population suffering from insomnia, it is apparent how quickly a sleep problem becomes an awake problem. The surge in sleep disorders has resulted in a decline in both mental and physical health. What’s more, a lack of sleep affects relationships, the state of wellbeing and concentration.
The demands of modern society play a key role in the surge of sleep disorder cases. With work hours increasing, multiple demands from electronic devices and general over- stimulation, is it any surprise that the outcome is stress?
The health risks from a lack of sleep include gaining weight, increased blood pressure and cardio-vascular problems. With continued sleep deprivation the immune system becomes less resistant, the pain threshold is reduced and there is an increased likelihood of developing type 2 diabetes. In addition a lack of sleep brings on early signs of aging – I know!
SLEEP PROBLEM-> HEALTH PROBLEM -> EMOTIONAL PROBLEM -> WORK PROBLEM
What is the solution? Well, to get more sleep there are a number of approaches. First develop a regular sleep schedule. Invest in a good quality and comfortable bed. Avoid being hungry before going to bed and do not drink too much water. Ideally do not have caffeine four hours before sleep.
It is better not to take smart phones or electronic devices to bed because they emit a blue light which inhibit melatonin which then impedes the ability to sleep. Whether we like it or not, the truth is that pets in the bedroom disrupt sleep, so put yourself first and put the pet in its own bed.
Develop pre-sleep relaxation techniques such as mindfulness (there will be a blog specifically on this) where you mentally focus on each part of the body starting at the feet and imagine the body part relaxing before moving up the body to the top of the head. There is also a breathing technique where you pay attention to your breathing and count backwards from one hundred with each breath.
Ruby Allure Books created to inspire you:)
LINKS TO AMAZON.COM:
New in Paperback: http://amzn.com/151230526X
LABYRINTHINE AMAZON.COM LINK: Link: http://amzn.com/B012FAYI5U
:
AUDIBLE LINK FOR A SHORT COURSE IN CREATIVE WRITING: http://amzn.com/B01390THLK
21/08/15
"An Unexpected Gem"
***I was provided a copy of this audio book for the purpose of a review ***
With the required disclaimer out of the way, let me be brutally honest, I had not expected this little gem. In fact, I had expected my listening would be a bit rough and was fortified by it being less than 2 hours.
The synopsis says the author wrote the book as a takeaway from her evening classes on creative writing. My mental context was ... Community Ed evening classes ...and expected a well intended but kind of amateur product. However, I am interested in adult education, and batter my own nerd head against a giant personal creativity brick wall.
So you have an idea of my mind set... low expectations along with high interest.
Amateur hour it was NOT.
I don't know where the author teaches her class, but Sign Me Up! And bring the narrator. Wow. Two hours of unadulterated, straight up, right on, good learning material delivered by a close friend just sharing the material. The narrator's voice was warm, sincere without any artifact or pompous patronising, and well modulated throughout. The material was mind opening for me, with the right mix of the mechanics of writing exercises, sufficient context that using prompts now makes sense to me, and a sprinkling of the inner heart work of creativity through written material.
This was just what I didn't dare hope for in a how to creative writing listen.
Truly an unexpected gem and a learning and growing experience for me.
A keeper and one I will return to many times as I deconstruct my own wall, one block at a time.
Thank You, Ruby and Thank You, Erin.
With the required disclaimer out of the way, let me be brutally honest, I had not expected this little gem. In fact, I had expected my listening would be a bit rough and was fortified by it being less than 2 hours.
The synopsis says the author wrote the book as a takeaway from her evening classes on creative writing. My mental context was ... Community Ed evening classes ...and expected a well intended but kind of amateur product. However, I am interested in adult education, and batter my own nerd head against a giant personal creativity brick wall.
So you have an idea of my mind set... low expectations along with high interest.
Amateur hour it was NOT.
I don't know where the author teaches her class, but Sign Me Up! And bring the narrator. Wow. Two hours of unadulterated, straight up, right on, good learning material delivered by a close friend just sharing the material. The narrator's voice was warm, sincere without any artifact or pompous patronising, and well modulated throughout. The material was mind opening for me, with the right mix of the mechanics of writing exercises, sufficient context that using prompts now makes sense to me, and a sprinkling of the inner heart work of creativity through written material.
This was just what I didn't dare hope for in a how to creative writing listen.
Truly an unexpected gem and a learning and growing experience for me.
A keeper and one I will return to many times as I deconstruct my own wall, one block at a time.
Thank You, Ruby and Thank You, Erin.
TO BUY MONEY FARM ON AMAZON.com http://amzn.com/B010F04W9O
· Frode
06/08/15
5 STAR
"M.O.N.E.Y. is bad? This book is not!"
So Money Farm by Ruby Allure was a surprise! When I REALLY did not read things about this book I review for Audiobook Blast, I sometimes get books I don't know something about. BTW: I read 99% about the books I want to review, but this book I can't remember I did that for. Anyways: This was a nice surprise, and I think it is one of those books that is better the second time you read it. No joke! I listen to this twice before I made this! Money Farm makes you thin, and who does not like to hear a book that makes you think? It is an awesome book, that I will recommend to all that likes audiobooks, and really to people that does not!
Helen Lloyd English accent its the topic like a glow and a hand! Her "lady like" voice is so cold, and clear I feel that the author made this book thinking that Helen Lloyd would read it out loud! That is how I feel those two fits together! The 2 times 14 hrs and 6 mins I spend with her never feels boring or uninteresting! I would love to spend it again, and I will because this book I will hear again, and again, even when it is 14 hrs and 6 mins long! That is saying something!
I was provided this audiobook at no charge by the author, publisher and/or narrator in exchange for an unbiased review via AudiobookBlast dot com
Helen Lloyd English accent its the topic like a glow and a hand! Her "lady like" voice is so cold, and clear I feel that the author made this book thinking that Helen Lloyd would read it out loud! That is how I feel those two fits together! The 2 times 14 hrs and 6 mins I spend with her never feels boring or uninteresting! I would love to spend it again, and I will because this book I will hear again, and again, even when it is 14 hrs and 6 mins long! That is saying something!
I was provided this audiobook at no charge by the author, publisher and/or narrator in exchange for an unbiased review via AudiobookBlast dot com
What did you like most about Money Farm?
It was an eye opener.
What did you like best about this story?
I like the way it made you think about the way normal everyday life is here and now, and the future...
Have you listened to any of Helen Lloyd’s other performances? How does this one compare?
Helen Lloyd narrated this fairly long audiobook brilliantly. Although the story content was very intense and thought provoking, her lovely smooth voice was very easy to listen to and I thought it was just perfect, a fascinating book wonderfully narrated.
Was this a book you wanted to listen to all in one sitting?
Yes it was, although it is too long to do so.
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