Wednesday, November 22, 2017
News Roundup

The importance of sleep

RECOMMENDED READING


How would you rate your sleeping habits? Hopefully, favorably, considering we spend about a third of our life sleeping and about half the population deals with sleep issues. According to research, the average adult sleeps fewer than seven hours per night. Chronic sleep deprivation can negatively affect our immune system, making us more vulnerable to many health issues, and it certainly has a negative effect on our daily moods, performance capabilities and energy levels. Amazingly, it even has an impact on weight.

Michael Bruis, Ph.D., author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Ariz., said two hormones — ghrelin and leptin — are key in this process. Ghrelin is the hormone that tells you when to eat. When you are sleep deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin. You are eating more, plus your metabolism is slower when you are sleep deprived, Bruis says.

Three common sleep myths

Myth 1: You need eight hours of sleep.

Fact: Eight is not necessarily the magic number; it is just an average. Seven to nine hours of sleep is generally recommended for both older and younger adults to function at their best.

Myth 2: Sleeping longer will help fatigue.

Fact: Oversleeping alters your sleep pattern, which can make for a difficult time to fall asleep the following night. If you are getting seven to nine hours of sleep and still feel fatigued, you could have issues that need medical attention.

Myth 3: You don't need naps.

Fact: A short nap, no longer than 10 to 30 minutes in early or mid afternoon, can give you a boost of energy. However, naps late in the day can mess up your sleep cycle, making it more difficult to get to sleep at night.

Conditioning yourself to fall asleep

While there are many sleep issues that may need the attention of a physician, the most common causes for insomnia in older adults are poor daytime habits and a poor sleep environment. Here are some tips:

Let the sunshine in: Spend some time outside, particularly in the morning. Sunlight stimulates your body to produce melatonin, which is a natural hormone that helps regulate your sleep-wake cycle.

The sleep/exercise connection: Physical activity gives sound sleeping a big boost! However, timing is important, as exercising too close to bedtime could give you too much energy to sleep soundly. Do 20 to 30 minutes of cardio earlier in the day for the most sleep-enhancing benefit.

Eating habits: Avoid rich, heavy meals later in the evening. Fatty foods are harder to digest, making a lot of work for the stomach and, perhaps, an uncomfortable night's sleep.

Sleep routine: A cool, dark and quiet room is best for sleeping. Develop a nightly routine that relaxes you, such as reading, listening to music or soaking in a hot bath. Try to go to bed and get up at the same time every day. The regularity will help to set your sleep-wake clock, improving the quality of your sleep.

Don't be a clock watcher: Cover the clock by your bed or turn it around so you can't see what time it is when you wake up in the night. Clock watching can create stress and make it difficult to go back to sleep.

Manage stress: Deep breathing, meditation, progressive relaxation and performing easy stretches are stress management tools that can help with the transition between being awake and ready for sleep.

Comments
How ‘A Christmas Carol’ was born

How ‘A Christmas Carol’ was born

Charles Dickens’ best-known and most beloved book almost didn’t happen. In 1843, Dickens, then 31, was already dealing with the downside of international success. He had followed bestsellers like Oliver Twist with several flops and was s...
Updated: 24 minutes ago
What you need to know for Wednesday, Nov. 22

What you need to know for Wednesday, Nov. 22

Catching you up on overnight happenings, and what you need to know today.• Increased moisture will produce thick morning fog, then give way to warm temperatures, partly cloudy skies and a small chance of rain. Complete forecast on 10Weather WTSP.• A...
Updated: 25 minutes ago
Charities see greater need, donations during holidays after Irma

Charities see greater need, donations during holidays after Irma

Charities that feed the poor around Tampa Bay say they’ve seen a bump in demand since Hurricane Irma that is continuing into the holidays.But they also are reporting a spike in donations they are attributing to a neighbor-helping-neighbor spirit in t...
Updated: 8 hours ago
Some cities faced with all-or-nothing medical marijuana rules are playing it safe

Some cities faced with all-or-nothing medical marijuana rules are playing it safe

When it comes to weighing the options for regulating medical marijuana through the law passed this year, Dunedin city commissioners declared local governments face a "conundrum" and "a false dilemma."They said they would welcome a dispensary in the c...
Updated: 8 hours ago
Hometown Pasco for Nov. 24

Hometown Pasco for Nov. 24

We want your news! Hometown Pasco is devoted to everyday life in our county, whether it’s snapshots from your family reunion, recreational sporting event, news from your last club meeting or just a few lines thanking someone for a job well do...
Published: 11/22/17
Mountains beckon, but family sticks with beleaguered Seminole Heights for Thanksgiving this year

Mountains beckon, but family sticks with beleaguered Seminole Heights for Thanksgiving this year

TAMPA — Before the killings began, Bob and Vivian Fiallo envisioned having Thanksgiving at their North Carolina mountain getaway.Most years, the couple spends the holiday at their tidy, brick-faced home on North Olney Avenue, in the heart of Southeas...
Published: 11/22/17

Call Missouri jinxed, but Michael Porter Jr. injury is its own story

Please repeat after me: There is no such thing as jinxes, hexes, ghosts or cartoonish black clouds looming with personalized curses for select targets.Honest.But, boy, are there coincidences — even if some say there is no such thing as those, either....
Updated: 6 hours ago
Cambridge Christian’s Caleb Young makes up for lost season

Cambridge Christian’s Caleb Young makes up for lost season

TAMPA — For Cambridge Christian, last Friday’s Class 2A region final against Indian Rocks Christian represented a hurdle that the Lancers couldn’t quite clear a year ago. For one Lancer in particular, it was the Golden Eagles themselves that brought ...
Updated: 6 hours ago
Bucs journal: Defense struggling to get off the field on third and long

Bucs journal: Defense struggling to get off the field on third and long

TAMPA — Third and long, normally an ideal situation for an NFL defense, continues to be a problem as the Bucs try to get opposing offenses off the field.In the second half of Sunday’s game, the Dolphins converted six third downs when they needed 8 ya...
Updated: 6 hours ago
Bucs-Falcons: Has this former Buc become a pass-rushing force?

Bucs-Falcons: Has this former Buc become a pass-rushing force?

TAMPA — The Bucs face the defending NFC champions twice in their final six games. As they prepare to go to Atlanta on Sunday, former Tampa Bay first-round pick Adrian Clayborn is enjoying quite a two-week run.Clayborn, 29, had six sacks Nov. 12 in a ...
Updated: 6 hours ago