Sleep Deprivation and the Elderly

By: Mary Desaulniers
My grandmother used to be up at the crack of dawn—not because she had to, but because her body clock had shifted to a different time frame with increasing age. My step-mother used to complain that after Dad retired, he woke up every morning before six. The connection seems inevitable—older people do not need as much sleep as younger folks do. While changes in sleep patterns may explain this situation to some extent, they do not address a fundamental problem–lack of sleep is not only unhealthy but potentially dangerous to the senior population.

a)The body chronically deprived of sleep is a walking time bomb. Consider some of these statistics from the National Sleep Research Project.

b)Seventeen hours of sustained wakefulness leads to a decrease in performance equivalent to a blood-alcohol level of 0.05%.

c)Research estimates that fatigue is involved in one in 6 road accidents. The 1989 Exxon Valdez oil spill off Alaska, the Challenger Space Shuttle disaster and the Chernobyl nuclear accident have all been attributed to human errors in which sleep deprivation played a role.

d)As well, sleep compromises the immune system; it decreases your resistance to infections. A study at San Diego’s Veteran Medical Center discovered that reducing a person’s nightly normal sleep time by half decreases the activity of T-cells—the cells that destroy bacteria, viruses and tumor cells.

e)Young adults who are sleep deprived may be increasing their risk for diseases that accompany old age.

f)A recent study at the University of Pittsburgh School of Medicine suggests that sleep deprivation in older adults can lead to earlier death. The study involved tests that measured EEG sleep assessments. Results showed that those with low percentages of REM sleep were at the greatest risk. REM is an active period of sleep characterized by interval brain activity and rapid bursts of eye movement. REM is the brain wave stage of dreaming sleep (the theta stage) that is characterized by increased creativity, memory, healing and integrative emotional experience (what is usually called the “Ah-ha!” moment of insight and connection). There is no doubt that REM sleep contributes to the development of human imagination and consciousness.

There are, however measures that one can adopt to promote restful sleep. Like anything else, proper sleep can be encouraged through the maintenance of familiar and soothing routines— a ritual that is sometimes referred to as “sleep hygiene.”

1.Exercise: An exercise routine (30-40 minutes) four to five times as week is excellent not only for sleep promotion, but for cardiovascular health, weight maintenance, osteoporosis and diabetes as well. It’s like killing 5 birds with one stone! Both aerobic and resistance training can increase energy expenditure and lean body mass. As well, exercise is a natural mood enhancer because repetitive movement helps the body release its natural store of endorphins—the good feeling hormone.

2.Alpha and Theta-Wave CDs and relaxation music: Listening to soothing music or CD’s that help entrain your brainwave activities can definitely help you access Alpha and Theta brainwave states more readily. New technology is providing us with more accessible ways to tap into our subconscious mind and allow us to mould our behavior and emotions inside out.

3.Reduced liquids: Cut down on liquids in the evening as this will prevent frequent bathroom visits that interrupt sleep.

4.Reduced caffeine: Do not consume caffeinated products after 2 in the afternoon. Double check your medication as well; some drugs also disturb sleep. Anti-depressants, for example, can disturb normal sleep patterns and some barbiturates suppress REM sleep which can be harmful over a long period. Decongestants can also act as stimulants and beta blockers are known to cause insomnia.

5.Turn digital clocks away from your line of vision. Studies show that even the tiny luminous rays from a digital alarm clock can be strong enough to disrupt a sleep cycle. The digital light turns off a “neural switch” in the brain, causing levels of a key sleep chemical to decline within minutes.

6.Hot Bath: Researchers who studied female insomniacs (aged 60-70) found that those who had a hot bath before sleep spent more time in deep, slow brainwave sleep.

7.Avoid heavy, late meals that sit heavily in your stomach.

8.A glass of hot milk just before bedtime will also give your brain the amino acid tryptophan which the body converts to sleep-inducing chemicals.

9.Consult a doctor or dentist if you have a problem with sleep apnea, which can be controlled by a simple plastic appliance that fits in the mouth.

10.Last but not least, for those who are sleepless because of unresolved issues or problems—learn to make amends where changes can be made and lean to walk away (mentally and perhaps physically) when things cannot be changed. Pray and place everything in the hands of the Universe. Know that you are more than your problems.

A runner for 27 years, retired schoolteacher and writer, Mary is now doing what she loves--running, writing, helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can subscribe to Mary's newsletter by contacting her at http://www.GreatBodyafter50secrets.com or visit her at http://www.greatbodyat50.com/SpiritWorks.php

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Reduce Stress with Meditation

By: Crizza Reyes
Prior to the last year, it is hard for me to see myself meditating. I'm the type that you might call a woman of action. At all times I was on the go. It would hardly for me to stop for even a few seconds in the daily routine of my life. Every split seconds of my life would be filled with activities I get involve. When I stop working, it was racquetball. When it wasn't racquetball, I was use to go out with my friends as a habit. Stress reduction meditation never been entered in my mind. I have hectic schedule that I didn't even know that I was stressed.

Subsequently, it strikes me unexpectedly. I had experienced a breakdown to myself easily like that. And there's nothing had ever happened to me quickly. There's nothing good happened to me at that moment. I was lying on the ground sobbing. My superior in the office gave me a couple of week's vacations to set myself relax and I decided to find a treatment for myself. She said that I was well-adjusted, but that I was keen to keeping busy. I try to find some mindfulness stress reduction meditation.

At first, my idea she was a fake. I told myself I don't need meditation stress reduction. I just needed a week or two off at least that is what my boss told me. She said that it wasn't that simple. Without stress reduction meditation, still I continue to feel the same inner tensions. And I would stay stressed until I recover this for the second time.

Experiences during meditation probably vary significantly from one individual to another, or at least if different techniques are involved. Relaxation, increased awareness, mental focus and clarity, and a sense of peace are the most common by-products of meditation.

Indeed I don't want that kind. One breakdown was uneasy enough for me. I tried Reduce Stress meditation CDs. Primarily, I don't even get myself to acquire it sincerely. I put on stress reduction CDs, heard the relaxing tone and the chimes, and split into laughter. Behind that, I realized that I was just wasting my time. And come into my mind if I had to acquire the stress reduction meditation sincerely or I should give it up altogether. And I preferred to give it up.

In a week I did stress reduction meditation every morning. Everyday my meditation worked wonders. After one week, I felt much at ease. I could relax and take it easy without worrying. I did not need to always be panic around. It successfully changed my life!

Even if you don't live a busy life like I do, stress reduction meditation can be helpful in a daily basis of our life. Whether you take a stress reduction meditation course, or used CDs like I did, it can change your life. Even if you only have 30 minutes a day, it can be greatly enough have an effect on the way you see the world. Mindfulness meditation is a powerful and helpful tool.

Crizza More Reduce Stress information and relief can be found at our web site http://www.tomnicoli.com

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Yoga Postures and Yoga Asanas

By: Rob Daniels
Many yoga styles have been derived from classical yoga, and are designed to suit various preferences. Most of the different yoga positions practiced fall into one of two categories: meditative or therapeutic. There are literally hundreds of yoga basic positions or yoga asanas. All of the yoga positions are designed to provide benefits for both the mind and the body.

Each of the five prayer positions have a corresponding yoga position, and the positions together activate all seven chakras or energy fields in the body. The different yoga types and positions focus on different chakras or energy forces. The numerous positions that are part of yoga were originally designed to prepare the body for meditation.

Asanas, the actual poses or positions of yoga, may seem difficult or complicated to the novice. However keep in mind that all the basic positions of yoga are designed to help develop both strength and flexibility. Many yoga positions involve deep stretching and, as such, could help the repetitive trauma disorders tendonitis, tennis elbow, and carpal tunnel syndrome.

A basic knowledge of yoga postures and philosophy is helpful, but not essential. If you cannot be comfortable in your meditation and yoga positions, then you will be unsuccessful.

Unfortunately, many believe that yoga requires tremendous flexibility and the willingness to twist oneself into pretzel-like positions while chanting something unintelligible. But yoga is a series of in and out breaths which move through a variety of physical positions. The physical part of yoga consists of a series of stretching and strength-building positions of varying difficulty.

Although most yoga exercises are safe for nearly everyone, certain twist positions should not be done by pregnant women or people with back problems.

Muscles stretch better when they are warm so be sure to practice yoga in a comfortable environment. Remember to sink into yoga positions slowly and carefully to avoid injury. Don't try to hold poses for too long of a time period. If you get used to practicing yoga positions everyday, it is expected that your bones and muscles will react accordingly.

It is recommended that practitioners include some form of yoga positions and preferably a yoga routine in daily life. When done properly yoga should increase the lubrication of the joints, ligaments and tendons. The well researched yoga positions exercise different tendons and ligaments of the body so focus on those difficult areas. There are a lot of yoga positions and poses that is built to enhance posture. The Yoga philosophy urges that the necessary inhibition of mental states is brought about by practice and conquest of desire. Through the practice of yoga an individual can gain information about physical, emotional, mental and spiritual well being.

The yoga postures are often misconstrued as the definition of yoga. Stretching is only a small part of the yoga philosophy. To be rid of sorrow and sin, one must, according to yoga philosophy, attain spiritual unification, the consciousness of two in one, or yoga. Each pose integrates the foundational principles of asana, anatomy, and yoga philosophy, and develops the transcendent inner experience. For an authentic appreciation of the Yoga philosophy of mind, it is essential that these ideas be fully explored.

Rob Daniels is a long term practitioner of Yoga and Pilates additional articles available at Pilates Shop http://www.pilates-shop.net and Yoga Store http://www.yoga-store.net

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Yoga For Pregnant Women - Soothe Your Body And Mind

By: Ron King
Sometimes it is challenging to exercise while pregnant. Yoga for pregnant women offers moms-to-be a great workout that is healthy for you and your unborn baby. Here is a guide on safe, basic yoga exercises and stretches to use during pregnancy.

Prenatal yoga provides both mental and physical benefits during pregnancy. Firstly, it is beneficial because it teaches you how to use breathing to relax your body and mind, factors which will certainly come in handy during childbirth. Learning how to master the postures presented in prenatal yoga will prepare you for labor and childbirth and it does this by instructing your body to stay tranquil.

Yet the benefits of yoga for pregnant women are not only determined by your physical stamina, as the entire principle of yoga is to use not just the body, but the mind and the spirit also. Not only that, but simply working out in a positive and nurturing environment with others who are in the same situation as you can help to give you an emotional pick-me-up right when you require it most.

There are many yoga poses in particular that are designed for use while pregnant, such as the Cobbler or Tailor pose. This is a sitting pose that helps to open up the pelvis. To do this pose, you sit yourself up straight against a wall with the soles of your feet touching each other, and then gently press your knees down and away from one another. Then just stay in this posture for as long as you feel relaxed.

Another helpful prenatal yoga position is the pelvic tilt, which is a posture that helps to relieve back pain. Get down on your hands and knees with your arms shoulder-width apart and your knees hip-width apart. Attempt to keep your arms straight; then tighten in your abdominal muscles and tuck your buttocks under and round your back, breathing in while you hold the position.

Now, relax your back into its relaxed position, and breathe out, repeating as you feel comfortable.

Finally, another important pose is the squatting position, which helps to open up the pelvis and to strengthen the upper legs. As you start to put on weight during pregnancy there are certain support props that you can use to facilitate this position, such as yoga blocks or a pile of books.

Commence by standing facing the back of a chair with your feet spread slightly apart, with your toes pointed outward.Lower your tailbone towards the floor as though you were about to sit down on a chair, but rather than sitting you hold the position there. Take a deep breath in, and when you exhale, push your legs up and bring yourself to a standing position, and then repeat as you feel comfortable.

So if you are wondering how you will possibly exercise while pregnant, consider trying yoga for pregnant women. Not only will you feel great, you'll be accumulating lifelong benefits for you and your child. This natural exercise program will reduce tension and enhance your flexibility. Yoga poses are a wonderful way to ensure your sense of health and well-being, and a practice that you can always manage to adapt into a mother's busy schedule.
For more information, check out Absolute Natural Health - Yoga Guide or the articles at Yoga For Life. Unlock your FREE report on Alternative Medicines at Everything You Wanted To Know About Alternative Medicine. Copyright 2008 Ron King. This article may be reprinted if the resource box is left intact and the links live.

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Yoga Cures For Modern Day Stress

By: Lucy Jones

Yoga is a 3,000-year-old, Hindu discipline of mind and body that became known in Western society with the hippie generation of the Sixties and early Seventies. Its image as a mystic practice is disappearing as fast as the stressful aspects of the eighties appeared.

Stress Management As an effective method of stress management, yoga is spreading into the business world, the helping professions, nursing and old age homes, and is used in the treatment of alcoholics, hyperactive children and youngsters with learning disabilities. Yoga centres are getting stiff competition from adult education classes of community colleges, boards of education and parks and recreation departments.

The meaning of Yoga The meaning of yoga is the coming together and union of the body, mind and spirit with truth. There are many kinds of yoga to study, and there can be endless years of practice for the willing student.

Popular Western forms of Yoga Hatha Yoga is among the most popular forms practiced in the west. It emphasizes the practice of postures, which stretch and strengthen the body, help develop a sense of balance and flexibility, as well as body awareness and mental concentration. All forms of yoga incorporate the practice of proper breathing techniques for relaxation, to rest the mind from its constant chatter, to experience an internal calm, and to energize and purify the body.

Stress levels treatable with Yoga As stress levels in society reach new heights, Raja Yoga, the yoga of meditation, is growing in popularity in Western society, while others, such as Krya Yoga, the yoga of cleansing, and Mantra Yoga, the yoga of chanting, not surprisingly, have little appeal for newcomers.

Stretching and toning, though beneficial, aren’t the primary reasons people turn to yoga. Newcomers are hoping that yoga will provide them with a means for handling stress and diffusing tension. The difference between exercise and yoga is that yoga has a meditative quality.

Psychological benefits of Yoga - Using Yoga for Anger Management A lot of people are exercising for the psychological benefits and trying many of the Eastern activities, like yoga and tai chi. Yoga seems to have a calming effect on people.

The techniques work on children as well as adults. When your children are quarrelling, ask them to stop what they’re doing, raise their arms over their heads, lean forward and breathe deeply to help diffuse their anger. It definitely helps them to cool it - peace and tranquillity all around.
Yoga is an effective stress management method. Discover more about keeping fit and healthy with Yoga at our site.

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Three Kinds of Yoga Practice To Perfect Sex

By: Aaron He

Kundalini Yoga "half-hook on" practice is to stimulate sexual energy centre, and add fun and the best way to promote creativity on weekdays. It can stimulate the phrenic basin energy centres and suprapubic energy centre, only when these two parts of uninterrupted energy, creativity, sex can bring into full play out. "Half-hook on" exercises - stimulate your creativity Kundalini Yoga "half-hook on" practice is to stimulate sexual energy centre, and add fun and the best way to promote creativity on weekdays. It can stimulate the phrenic basin energy centres and suprapubic energy centre, only when these two parts of uninterrupted energy, sex creativity can fully. Starting position Supine, to maintain the body straight. Action decomposition a. arms on both sides of the body, two-Rafah to the hip, feet close to the ground. Hold hands foot joints. b. eyes closed, focus on Shuangmei between the point, with a smooth nose breathing. Each suction, it will be the pelvis and back up to as much as possible; palm feet, arms, head and neck still maintain contact with the ground. Each breath, the body down. Repeat all the moves 1 to 3 minutes. Pregnant women since the five months since banned the practice. Role 1, enhance the strength of the diaphragm basin. 2, and promote capacity. 3, improved ability to conceive, the prevention of bladder weakness, the uterus down and hemorrhoids. 4, improving spinal flexibility, stretching the thigh and abdominal muscles. 5, compact hip muscle. Special Tips If the foot joints can not hold hands, to use a towel Guozhu scapula, and then the Zhualao. Began practicing when to be careful as much as possible to breathe more slowly. Or only in 2 or 3, when the suction against the body, should gradually increase speed. "Pelvic rotation" exercises - allows you to rotate the pelvis Kundalini Yoga "pelvic rotation," general practice to energy flow, energy, enhance sex Ganshou Li and the elimination of cramps. Women can not only open lower body energy, but also ease menstrual pain and back pain. Starting position Take four-legged animals, "the cat Gongbei" Guizi, Shuangxi and the distance between the shoulder with wide, arms straight. Action decomposition a. hands steady support on the ground, fingertips forward, the first to the lower natural relaxation. You can get more infortion and ideas at http://www.my-health-articles.com
Kundalini Yoga "half-hook on" practice is to stimulate sexual energy centre, and add fun and the best way to promote creativity on weekdays. It can stimulate the phrenic basin energy centres and suprapubic energy centre, only when these two parts of uninterrupted energy, creativity, sex can bring into full play out. You can get more information and ideas at http://www.my-health-articles.com

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Meditation Techniques - Your Sacred Place For Meditating

By: Michael Spencer

As part of your meditation practice, you should try to create a particular space at home just for meditating. It's not essential that you do so, but it helps to put you in the right frame of mind and set your mood. Many people find that as soon as they sit in their special meditation spot they immediately feel calmer.

If you are part of a busy household, the best place to choose may be your own bed. If this is so, you might want to take a little time before starting your meditation to make the bed and tidy your room.

However, if you have the space, try creating a spot dedicated entirely to you for practicing your meditation techniques. It should be somewhere warm and comfortable and the corner of your living room will do. Keep in mind that this space is about helping you to focus your mind inwards, so you should have as few distractions as possible.

If you feel comfortable with the idea, you may want to create an altar on a flat surface at, or just below, eye level - you could use a bedside table, coffee table or a small shelf, for example. This should be a chance for you to express yourself creatively. It's important that you feel that your altar is beautiful - that you have created it yourself, for you.

To begin with try to keep your altar reasonably minimal, with only one or two items on display. As time passes, you will add to it and it will develop organically. You might want to add or subtract items to reflect your mood or a special event.

Here are some items you might want to put on your personal altar:

• Icons, symbols or statues connected to your religious belief.
• Candles.
• Photographs of family, friends or places that mean lot to you.
• Crystals (but not too many).
• Flowers or fruit
• Potpourri or fresh petals.
• Something you have created yourself – a painting, a piece of pottery or embroidery, some food.
• An altar cloth.
• Natural objects you have found - for example, driftwood or beautiful pebbles
• A bell.

It sounds simple - you sit down, focus your mind on one thing and you're meditating. But anyone who strives for the benefits of meditation knows that somehow it doesn't quite work like that. So why not try some meditation techniques that have been tried and tested over thousands of years.

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