Category Archives: Sleep

15 Cups of Coffee Condensed

energy-drinks

Since Red Bull first gave us wings in 1997, the energy drink market has exploded.  Exploded to the tune of $10 billion in annual sales.  No wonder so many variations have overrun the drink case at Quick Trip.

We now have, to name a few: Rooster Booster, Amp, Full Throttle, Monster, Crunk, No Fear, Rock Star, and Vegas Fuel.  There’s even one dubbed Cocaine.  Presumably it can be consumed outside of bathroom stalls.

I’ll admit, I down a Red Bull about 3 times a week.  Usually as an afternoon boost at work.  But if I take in more than one small can a day I get, shall we say, twitchy.  Seems I’m not alone.

A recent report reveals a two-fold increase in emergency room visits related to energy drinks over the past 4 years.  That’s 20,000 people a year going to the ER from too much Monster.  One ER physician offered this anecdote:

I had someone come in recently who had drunk three energy drinks in an hour, which is the equivalent of 15 cups of coffee.

Apparently all the Beastie Boys needed to move the crowd was nine Red Bulls.  Seems much easier than 50  cups of coffee.  Therein lies the problem with energy drinks.

No one would, or likely could, drink that much coffee that quickly without a beer bong.  An energy drink requires no such frat house apparatus.  Just pop the top and chug.

So are energy drinks a “health crisis”?  Not quite.  But if you’re drinking more than 2 a day, you may need to look into something else to help with alertness and energy.  More sleep.

 

 

How to Sleep

Unfortunately, many folks struggle with getting a good nights rest.  There are numerous reasons for the lack of shut eye, but a first step to ensuring quality sleep is to follow what docs call good “sleep hygiene”.

Good sleep hygiene means following simple steps to give your body’s natural sleep mechanisms a chance to work.

I’m lucky, I’ve never had issues sleeping.  Here’s the sleep hygiene habits I follow to keep it that way:

I brush my teeth by nightlight. Melatonin is the hormone that induces sleep.  It kicks in as darkness increases.  The sooner I dial up the dimness, the sooner melatonin will bring me to dreamland.

And I keep my room pitch black.  No nightlights, heavy shades.  Any light will keep melatonin from spiking.  Just be careful on the walk from the bathroom to the bed.  Especially if your significant other has a habit of leaving shoes and other surprises in your path.

I sleep in a meat locker.  Your body temp rises when you’re sleeping.  Being hot makes it harder to sleep.  Crank the thermostat down when you go to bed, turn it back up when you rise.

My oscillating fan sounds like the ocean.  The shooshing air mildly resembles the crashing of waves.  But, more importantly, the white noise it provides blocks out the things that go bump in the night.

Nookie and Sleep.  That is ALL I do in bed.  My commitment to this means no TV in the bedroom.  You’ll get used to it.  Or at least used to the regular, satisfying hours of sleep.

If none of my habits help, it may be time to talk to your doctor.  Or buy your wife a new mattress.

Healthful Priorities: Sleep

Where do your priorities lie?  It’s a tough question to ask ourselves.  It’s difficult to be that honest about what we choose to do with our time.  But we need to ask it.  Often.

I’m going to start asking it of myself.  Since this is a health and wellness blog, I’ll center my questions on healthful priorities.  Perhaps my reflections can help you realize your priorities.

First up, one of the most common misplaced priorities throughout our society, Sleep.

Lately, I’ve de-prioritized sleep.  Not much.  A half and hour or so a night.  Thus far I’m not really feeling the effects.  But I will.  And soon.

What has taken its place?  Honestly? Um, football.  Admittedly, a silly reason.  See, I usually go to bed around 11pm.  Weeknight football games kickoff at 8:30 and last 3 hours.  Sleep suffers for my football fix.

Along with diet and exercise, sleep is one of the 3 pillars of healthy living.   Yet we don’t pay nearly as much attention to it as we should.  Oftentimes, sleep is the first thing to go when our lives get hectic.

So, this month, join me in putting sleep back in its rightful place on our to-do list.  A notch above football.

What silly things have crept into your sleeping hours lately?

Nap Length: Helpful and Hurtful

Proper sleep habits are such an important part of being healthy.  Not enough sleep undermines our attempts at staying healthy.  Lots of folks compensate from missed sleep by taking an afternoon nap.  But how helpful is napping?

While reading my new issue of Men’s Health recently I happened across an article on healthful sleep.  A sidebar on nap length caught my eye.  I found it so informative, and know some regular nappers, ( cough, my wife), I had to pass it along.  I’ve directly copied it below.

10 Minutes: A Quick Fix.  Napping for 10 minutes immediately wards off fatigue and boosts brainpower for at least 2 ½ hours, and Australian study found.  A 5-minute nap? No help.

20 Minutes: Delayed Benefits.  Doubling down will improve your reaction time and performance on alphanumeric tasks.  But not right away-it takes at least 35 minutes to shake off the post-nap mental fog from “taking 20”.

30 Minutes: A Healthy Boost.  You’ll feel drowsy for about 5 minutes afterward, but then more alert and mentally fit for 90 minutes. Still, a 10-minute nap is better; you avoid the hangover effect of a deeper sleep.

45-90 Minutes: No Help.  During a 45-90 minute nap, you drift into deep sleep without completing a full sleep cycle.  “You’ll often feel worse after you wake up than before,” says sleep expert Christopher Winter, M.D.

90-110 Minutes: Signs of Trouble.  The average person’s sleep cycle lasts 90 minutes, the ideal duration for a longer snooze.  But habitual long napping may be a sign of a sleep disorder, Dr Winter says.

-Laura Roberson

Source: Men’s Health Magazine. May 2011. p 100.