How to Fight Winter Morning’s Chill

Five words or less(NewsUSA) – As winter’s chill sets in, getting out of bed may turn into a daily challenge. But there are ways to put some pep in your morning step.
Morning can be an enjoyable time to collect yourself and prepare for the day. The following tips will help jumpstart your day.
* Open up your shades as the sun rises. If getting up early is difficult, getting up before the sun rises is downright painful — but winter doesn’t leave you much choice. As soon as the sun pops above the horizon, throw open your curtains and expose yourself to sunlight. Just like darkness encourages the body to relax and fall asleep, light is a natural cue for the brain to wake up. Sunlight stops your brain from producing melatonin, the sleep hormone.
* Get your heart pumping with some morning exercise. Exercise releases endorphins and other mood-enhancing chemicals like serotonin and dopamine. This means you’ll start the day full of energy and without anxiety. Plus, you’ll be burning fat and boosting your immune system by producing more proteins.
* Run your clothes through the dryer for five minutes before getting dressed. Put your outfit in the dryer right before you jump in the shower so it’ll be warm and fresh as soon as you need it. This will ward off the winter chill while also helping you look forward to getting dressed. To give yourself a few extra minutes, pick out an outfit the night before. Any decision can seem daunting before 7 a.m.
* Recharge with a hot bowl of oatmeal. Oatmeal can be a delicious and nutritious way to fuel up post-workout. Better Oats (www.betteroats.com) uses only whole-grain oats, real fruit and real chocolate, and it also has flax seeds full of omega-3, fiber and vitamins A and E. Oatmeal is a great source of nutrition for those cold winter mornings.
For more information, visit www.betteroats.com.

Counting Sheep Easier Than You Might Think

What do the 1989 Exxon Valdez oil spill, the Challenger space shuttle disaster and the Chernobyl nuclear accident in Ukraine all have in common? The Australian National Sleep Research Project says sleep deprivation contributed to the human mistakes that led to each disaster.

“Getting a good night’s sleep is as important as feeding yourself or putting gas in the car. You absolutely cannot function without it. Start addressing the stress and anxiety in your life by first considering the quality of sleep you get,” says Edward Grandi, Executive Director of the American Sleep Apnea Association (ASAA).

Bypass Sleep Deprivation: How to Enjoy Quality Sleep

Five words or less(NewsUSA) – What do the 1989 Exxon Valdez oil spill, the Challenger space shuttle tragedy and the Chernobyl nuclear accident in Ukraine all have in common? The Australian National Sleep Research Project says sleep deprivation contributed to the human mistakes that led to each disaster.
“Getting a good night’s sleep is as important as feeding yourself or putting gas in the car. You absolutely cannot function without it. Start addressing the stress and anxiety in your life by first considering the quality of sleep you get,” says Edward Grandi, executive director of the American Sleep Apnea Association (ASAA).
New research is discovering that sleep deprivation has its tenacious claws embedded in 17 separate health conditions. Not getting enough sleep can unleash elevated hostility, lead to anxiety and depression, affect weight loss and obesity and increase chances of heart disease, type 2 diabetes and high blood pressure.
Avoid the woes of sleep deprivation and protect your long-term health by getting enough quality sleep with these tips from ASAA:
* Be wary of late-night eating habits. Going to bed overstuffed or hungry will cause your body to spend more energy on digestion and discomfort than sleep. Plus, alcohol, caffeine and nicotine can negatively affect the quality of your slumber.
* Find a sleep schedule and stick to it. Sleep schedules help enforce your body’s sleep-wake cycle, which leads to better sleep. A consistent sleep schedule is even more important for anyone doing shift work — hours that aren’t nine to five — because their inconsistent sleeping habits make them prone to shift work disorder (SWD). SWD is a circadian rhythm sleep disorder characterized by insomnia and excessive drowsiness.
* Avoid using TV or electronics to fall asleep. New research indicates that TV or laptop use before bed interferes with sleep, especially if they are left on during the night. Any kind of artificial light, even alarm clocks, can disturb sleep and disrupt REM cycles.
* Don’t be afraid to talk to a doctor. Everyone has restless nights, but if it’s the norm, there may be an underlying cause. There are 84 different sleep disorders, including sleep apnea, SWD, insomnia and narcolepsy, among others.
If constant snoring is your complaint, you could have sleep apnea, an involuntary halt in breathing that may happen up to 300 times a night. Get more tips for quality sleep at www.sleepapnea.org.

Stock Your Arsenal for Cold and Flu Season

Five words or less(NewsUSA) – What do the 1989 Exxon Valdez oil spill, the Challenger space shuttle tragedy and the Chernobyl nuclear accident in Ukraine all have in common? The Australian National Sleep Research Project says sleep deprivation contributed to the human mistakes that led to each disaster.
“Getting a good night’s sleep is as important as feeding yourself or putting gas in the car. You absolutely cannot function without it. Start addressing the stress and anxiety in your life by first considering the quality of sleep you get,” says Edward Grandi, executive director of the American Sleep Apnea Association (ASAA).
New research is discovering that sleep deprivation has its tenacious claws embedded in 17 separate health conditions. Not getting enough sleep can unleash elevated hostility, lead to anxiety and depression, affect weight loss and obesity and increase chances of heart disease, type 2 diabetes and high blood pressure.
Avoid the woes of sleep deprivation and protect your long-term health by getting enough quality sleep with these tips from ASAA:
* Be wary of late-night eating habits. Going to bed overstuffed or hungry will cause your body to spend more energy on digestion and discomfort than sleep. Plus, alcohol, caffeine and nicotine can negatively affect the quality of your slumber.
* Find a sleep schedule and stick to it. Sleep schedules help enforce your body’s sleep-wake cycle, which leads to better sleep. A consistent sleep schedule is even more important for anyone doing shift work — hours that aren’t nine to five — because their inconsistent sleeping habits make them prone to shift work disorder (SWD). SWD is a circadian rhythm sleep disorder characterized by insomnia and excessive drowsiness.
* Avoid using TV or electronics to fall asleep. New research indicates that TV or laptop use before bed interferes with sleep, especially if they are left on during the night. Any kind of artificial light, even alarm clocks, can disturb sleep and disrupt REM cycles.
* Don’t be afraid to talk to a doctor. Everyone has restless nights, but if it’s the norm, there may be an underlying cause. There are 84 different sleep disorders, including sleep apnea, SWD, insomnia and narcolepsy, among others.
If constant snoring is your complaint, you could have sleep apnea, an involuntary halt in breathing that may happen up to 300 times a night. Get more tips for quality sleep at www.sleepapnea.org.

How Background Noise Can Help You Sleep Better

Do you find yourself fatigued and yawning throughout the day? A mid-afternoon slump could really be trying to tell you something – it’s likely you aren’t getting enough sleep!

The average adult needs seven to nine hours of sleep per day to function properly. However, in a 2005 health survey, 30 percent of adults nationwide reported getting only about six hours of sleep per day. For many adults, fatigue seems inevitable. In a 2002 study conducted by the National Sleep Foundation, 37 percent of adults reported being so sleepy during the day that it interfered with their daily activities. Much of that lost sleep can be attributed to background noises.

Spice Up Dinner With American Catfish and Peppercorns

Five words or less(NewsUSA) – Tired of the same boring dinner, night in and night out? Don’t let dull, tasteless meals become the norm. Instead, try this catfish recipe that is sure to spice up your night.
Catfish with Peppercorns on a bed of Sautéed Spinach and Matchstick Vegetables subjects taste buds to flavors that are sure to entice any lover of spice. The U.S. Farm-Raised Catfish has a pleasing, mild taste that blends flawlessly with the pepper and vegetable flavors.
This simple catfish recipe boasts a long name with a simple preparation:

CATFISH WITH PEPPERCORNS ON A BED OF SAUTEED SPINACH AND MATCHSTICK VEGETABLES
Six 7-ounce catfish fillets

Stop Counting Sheep, Get Some Sleep!

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<p>(<a href=NewsUSA) – Americans lead busy lives — and the overscheduled often cut back on sleep. But sleeping five or six hours a night can carry severe health consequences. Studies suggest the adults need at least seven or eight hours of shut-eye — getting less can interfere with job performance, not to mention contribute to obesity, diabetes and heart disease.

But what if you’re trying to sleep, but can’t fall asleep, or wake up still feeling tired? Stimulants like caffeine or nicotine, large meals or exercise right before bed, and disruptive sleep environments can all contribute to poor sleep. For as many as 12 million Americans, as estimated by the National Institutes of Health, the problem may be a sleep disorder called obstructive sleep apnea.

In obstructive sleep apnea, the soft tissue in the back of the throat collapses into the airway during sleep, cutting off oxygen to the blood. When patients with sleep apnea stop breathing, the brain rouses them, sometimes hundreds of times a night. The result? Fragmented, poor-quality sleep.

Sleep apnea can strike anyone at any age, and most cases go undiagnosed. If you often feel tired, get your Snore Score at the American Sleep Apnea Association’s Web site (www.sleepapnea.org). If you answer “yes” to any of its six questions, you should ask your doctor about sleep apnea. Treatments are available and can greatly improve your quality of life.

If you’ve ruled out an underlying sleep disorder, like sleep apnea, but still find yourself counting sheep, try the following tips:

– Avoid stimulants. The caffeine in that cup of coffee will remain in your body for six to eight hours, so stop drinking coffee after lunch. If you really need a mid-afternoon pick-me-up, try taking a brisk walk outside. Thirty to sixty minutes of sunlight exposure per day can help you sleep more soundly.

– Don’t take naps after three p.m. Late-afternoon naps will make it more difficult to sleep later.

– Take a hot bath before bed. The water will lower your body temperature, mimicking what happens during sleep. Keeping your bedroom at a cool temperature may also help.

– Lessen distractions before bed. Give yourself time to wind down with a book or relaxing music. Keep televisions and computers out of the bedroom — they provide too much stimulation. If you find that you can’t fall asleep, don’t lie awake in bed. Find a quiet activity to do for 20 minutes, then try again.

Bed Bugs: Avoiding Unwanted Vacation Souvenirs

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<p>(<a href=NewsUSA) – As the season turns and vacation travel picks up, people should take care not to bring home unwanted souvenirs, like bed bugs.

Most of us know the phrase “Don’t let the bed bugs bite,” but doing so is more easily said than done. “Bed bugs are elusive, nocturnal pests that thrive on blood,” says Greg Baumann, senior scientist for the National Pest Management Association (NPMA). “Vigilance is critical, especially as we know that a five-star resort can be as susceptible to bed bugs as a hostel.”

While they do not transmit disease, their saliva does contain an anesthetic-like substance that numbs the skin — until human victims wake up to itchy, red welts. Most welts can be treated at home, but people experiencing allergic reactions might have to seek out medical treatment.

As more people travel for vacations, bed bugs become a larger problem. Accomplished hitchhikers, bed bugs move from beds to suitcases, from room to room and into new homes. Dogs and cats can also help spread bed bugs. Once bed bugs infest a new area, they become difficult to remove and can only be remediated or treated through the services of a pest control professional. Homeowners cannot control the problem on their own.

There are steps travelers can take to avoid bed bug infestation. The NPMA offers these tips for travelers hoping to enjoy their vacations without bringing home unwanted souvenirs:

– At hotels, pull back the sheets and inspect the mattress seams, particularly at the corners, for telltale stains or spots. If you see anything suspect, change rooms or establishments immediately.

– Thoroughly inspect the entire room before unpacking, including behind the headboard and in sofas and chairs. If you spot pests, change rooms or go to another hotel.

– After traveling, inspect your suitcases before bringing them into the house.Vacuum them thoroughly and wash all of your clothes in hot water before unpacking.

For more information on bed bugs, visit www.pestworld.org.