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Senior Life Changes Tips and Resources
Issue # 1 February 16th 2005
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In This Weekly Tips and Resources
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1 Our Sponsor
2. AdMistress 85 Buck Top Sponsor Ads
3. Some words from Ley and Bill
4. Tips
5. Resources
6. Subscribers Ads
7. Subscription & Advertising Details
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3. Some words from Ley and Bill
=========================
How do you live your life changes?
One important thing about senior life changes
is how we receive the Life changes.
The changes in life are part of the life by itself.
You can't disappear them because when they are
gone you too.
How are you thinking in life changes?
Are you thinking in life changes as a way to be
older or are you in front of them to get more
wisdom and to enjoy any time in your life?.
Is the way you expect any day in your life the
difference between be a hard charge for someone
else or to be in charge from yourself and also
in the way to help you and help others.
Enjoy this issue
Ley Gal & Bill Vannot
__________________________________________
Ley Gal and Bill Vannot have a vision for Seniors.
What we think of as revolutionary, new products
and services, will be soon outdated. The Sandwich
Generation needs to revise their skills in order
to adapt to changing Senior circumstances.
Visit Ley & Bill for help and guidance on the
aging population.
http://www.seniorlifechanges.com/news.htm
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4 Tips
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Health tips
One of the most common sentence of mature people
is: "I can't sleep well"
Here some tips to help you to get good night's sleep
1. Eat at least 3 hours before you go to bed.
2. Your food should be as soft as possible.
3. If you enjoy reading, read any peaceful story
4. As possible as you can, avoid watch TV news or
violent movies before you go to bed.
5. Build an habit to colorful some draws, before
you go to bed.
6. Avoid most of the time foods and beverages that
contain Caffeine before sleep
7. Minimize light and sound in Your sleeping area.
8. You must not sleeping at any time in the day
except when you go to bed at night.
9. Try to make a reasonable exercise program during
the day,
10.Try practising relaxation techniques.
11.Also you can use one tape of relaxation music
in your room.
Use these tips and see how you can sleep better.
Ley Gal and Bill Vannot
http://www.seniorlifechanges.com/news.htm
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5. Resources
=========================
ARTICLE ABOUT SLEEP
Read why is so important to get good night's sleep
to get a better life and good aging management.
Sleeping your way to longevity (READ ONLINE)
In case you want to read here it is.
Sleeping your way to longevity.
Edward L. Schneider, MD (Dean, Leonard Davis School of
Gerontology, University of Southern California) July 2, 2001
(Reviewed: July 4, 2003)
To age successfully, you must get a good night's sleep. The
greatest human longevity is found among those who average seven
to eight hours of sleep a night. Animals deprived of sleep will
become ill and even die. The human record for total sleep
deprivation is 11 days. Don't try to break this record! Even
losing sleep for a few nights can increase your stress hormone
levels, interfere with your metabolism and cause memory
problems. Lack of sleep can cause a variety of ailments ranging
from loss of energy to depression. Chronic sleep deprivation can
compromise your immune system and make you more susceptible to
infections.
Dr. Sonia Ancoli-Israel, one of the world's experts on sleep,
has written an excellent book called "All I want is a good
nights sleep"1. When we were young, it was easy to get that good
night's sleep. Back when I was a medical intern, my problem was
staying awake. As we age, getting a good night's sleep becomes
harder and harder. It is more difficult to fall asleep, you
awaken more frequently during the night and you have more
difficulty falling back to sleep1, 2 The result: you spend more
time in bed and get less sleep. Furthermore, the quality of your
sleep declines with aging, you have less of the good slow wave
and REM (rapid eye movement) sleep1, 2
Let's look at some ways for you to improve your sleep. Start by
going outside and exercising - daily, if you can. This will do
two good things for you. First, it's well established that
physical exercise will enhance sleep3, 4 Secondly, sleep is
improved by obtaining plenty of sunlight5 (of course, you will
need to use sun screens). I recognize that getting plenty of
sunlight is easy here in California and more difficult in
northern Sweden in December, but try to get as much bright light
during daytime, even if it means staying indoors and using up a
little extra wattage.
At night, you need to go to the other extreme. You must minimize
the ambient light as well as sound in your sleeping area.
Obvious remedies to reduce light include thick, opaque curtains
over windows. Less obviously, many of you receive lots of
ambient light from the clock radios with bright LCD displays
near your beds. To improve your sleep, turn down the light
intensity of the LCD display and turn the display away from your
eyes.
Reduction of noise may be harder to accomplish. Thick drapes
over windows may help. If you can't avoid some noise, you can
purchase sound devices that simulate the sounds of surf or
running water. It is also critical to avoid stimulants at
bedtime. You may inadvertently consume caffeine in the form of
chocolate or soft drinks. Alcohol and nicotine in cigarette
smoke are both stimulants that should not be consumed at night.
Many medications will also interfere with sleep, including
beta-blockers, corticosteroids, decongestants, thyroid hormone,
bronchodilators and certain antidepressants.
Finally, don't take your worries to bed! There is no better way
to become an insomniac than to go over your "to do" list every
night before bedtime. Try to think about something mundane, that
requires little active thought - bore yourself right to sleep.
It works in classrooms; turn off the lights, speak in a boring
monotone and you will put lots of students to sleep.
Information provided in this article is for informational
purposes and is not meant to substitute for the advice furnished
by your own physician or other health care professional. This
content should not be utilized for diagnosing or treating a
health problem or disease, or prescribing any medication. Before
taking any health product, you should read carefully all product
packaging. If you have or suspect that you have a medical
problem, promptly contact your health care provider. Information
and statements regarding dietary supplements have not been
evaluated by the Food and Drug Administration and are not
intended to diagnose, treat, cure, or prevent any disease.
Source
All I want is a good night's sleep S. Ancoli-Israel, St. Louis,
Missouri: Mosby, 1996
_______________________
Footnotes 1. All I want is a good night's sleep S.
Ancoli-Israel, St. Louis, Missouri: Mosby., 1996 2. Sleep
problems in older adults: Putting myths to bed S. Ancoli-Israel,
Geriatrics, 1997 3. Moderate-intensity exercise and self-rated
quality of sleep in older adults. A randomized controlled trial
AC. King, RF. Oman, GS. Brassington, DL. Bliwise, WL. Haskell,
JAMA, 1997, vol. 356, pp. 2024--2025 4. A randomized controlled
trial of the effect of exercise on sleep NA. Singh , KM.
Clements, MA. Fiatarone, Sleep, 1997, vol. 20, pp. 95--101 5.
Effects of morning bright light on sleep in healthy elderly
women R. Kobayashi , M. Kohsaka , N. Fukuda, S. Sakakibara , H.
Honma, T. Koyama, Psychiatry and Clinical Neurosciences, 1999,
vol. 53, pp. 237--8
________________________________
MORE RESOURCES TO BETTER NIGTHS NO FREE
To help you sleep better I found several relaxing
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FREE RESOURCES
Talking about the sleep, is better to know some myths
about it.
We will send to you 3 of them in 3 issues, please stay
tuned to receive all of them
The 3 Shocking MYTHS About Sleep That You Don't Know
About - Which Are Depriving You of Your Life Energy.
MYTH #1 ) “If you sleep longer, you'll be more awake and
have more energy in your life”
TRUTH: Sleeping Longer ROBS You of Energy and Damages your
Sleeping System.
There are several reasons why sleeping longer damages your
sleep system. What most people don't know is that there is
a very important element of your inner sleep clock which is
prior wakefulness. When you sleep longer you limit your
prior wakefulness which puts stress on a number of other
factors such us your melatonin hormone levels, your
exposure to sunlight, and your body temperature rhythm.
Getting longer sleep or "catching up on sleep" only weakens
your sleep system, which in turn can even lower your immune
system. The common belief that trying to sleep less makes
you tired and low on energy is simply because people don't
understand how the bio-temperature rhythms work (what you
will learn soon).
______________________
About The Author:
Kacper Postawski is an innovative sleep science researcher
and the creator of the “Powerful Sleep - Secrets of the
Inner Sleep Clock” system on www.PowerfulSleep.com. He can
show you how to reduce your sleep by up to 3 hours, create
more time, and an abundance of energy in your body by
sleeping LESS! Not more. He dispels the “8 hour sleep
myth”, tells you what most people never realize about
sleep, and what the drug companies DONT WANT YOU to know.
Ask for your free report about Powerful Sleep
here:
=========================
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Regards,
Ley Gal & Bill Vannot
mailto:info@seniorlifechanges.com
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