Sleeping Problems

Problems Sleeping :

Can't get any shut eye?

It's easy to deprive yourself of sleep, especially if stress has you up worrying at night, waking up too early in the morning or waking up feeling tired.

You need sound and adequate rest to handle stress.


Try these tips to overcome sleep problems:
Myth: People need less sleep as they get older.

Fact: As people age, they don't need less sleep, but they often get less sleep. The average person still needs about eight hours per night.

Wake up at the same time every day.

Avoid caffeine four to six hours before bedtime and cut down during the day.

Avoid nicotine, especially near bedtime and if you wake up during the night..

Don't drink alcohol late in the evening.

Don't consume heavy meals close to bedtime. However, a light snack might help you fall asleep.

Exercise in the late afternoon to deepen sleep.

Vigorous exercise within three to four hours of bedtime could inhibit sleep.
Minimize noise, light and excessive temperature at bedtime.

Move the alarm clock away from the bed if it's a source of distraction.

Wake up at the same time every day.(Source: National Heart, Lung, and Blood Institute)If none of these techniques help and you have trouble sleeping for three weeks, see a doctor about possible medical or psychiatric problems.

Used with permission, 2001, AARP website www.aarp.org.

Time passing

Continued:

The weeks slip by with our blessing, at least the part when we are working. months seem to go the same way.

The seasons pass and we collect photos of christmas, holiday, birthdays, graduations, weddings and other markers in out lives.

When we are young, time is not is not looked at as a non renewable resourse, in fact it is not untill I typed that phrase that I realize that the reference to life is true.

When we look back from our 50s and 60s, we realize that we may not have used the time, (that non renewable resourse) to the fullest.

At retirement we hope to do that, (live life to the fullest) but alas we may not have taken good care of our bodies and stayed in good shape so we could do all the things that our minds want to do.

There is one more reason we want to stay in shape, watch our eating life style, so later on in life we will have a better chance of enjoying our non renewable resourse to the fullest.

Aging and time

Time slipping, a new term used when you want to record a program on a vcr while watching another show.

We have, as we age, been watching time slippage all of the time. We chose to ignore the passage of time on a day to day basis. Its just a day.

Even a week is let go without much fan fare, when we get home from work at the end of the week, and we are glad that week is over.

It may have been a tough week or one of the non-descript ones that have had no highs or lows, we are just glad to get to the weekend.

We have become a weekend society, most of our plans are for that period when we are off work. So the working period of the week is tolerated to get to the weekend.

The weeks slip by with our blessing, at least the part when we are working. ( our employers do not get our full attention all of the time).

Iron Deficiency Anemia

If you believe you might have iron deficiency anemia consult your doctor to find the cause of the deficiency.

Iron supplements are usually needed during pregnancy and lactation.

Incorporate the foods rich in iron into your diet.

Children need extra iron during growth spurts for their muscle development. A healthy diet helps to ensure this.

If you are vegetarian you may need additional iron supplements/pills because grains/vegetables are not as readily absorbed into the body as meats are.

Important: iron pills should only be taken under doctor supervision. Too much iron can damage your liver and have other negative side affects.

Take daily multivitamins containing iron.

Vitamin C tablets or in citrus juices helps your body absorb iron from both animals and plants.

Avoid foods that block iron absorption such as coffee, tea, egg yolk, milk, fiber and soy proteins.

Iron Rich Foods

Foods Rich in Iron:


Meat (easily absorbed by the body)

Seafood

Dried fruits (prunes, raisins, apricots, etc.)

Nuts and seeds

Beans (especially lima beans)

Dark green leafy vegetables like spinach or broccoli (less easily absorbed by the body)

Whole-grains, Iron-fortified cereals, breads and pastas

Iron Deficiency

Symptoms:

Pale skin
Drowsiness, fatigue
Soreness/inflammation of the tongue
Headaches, lightheadedness
Brittle nails
Accelerated heartbeat
Cold hands and feet
Poor appetite (especially in children)
Shortness of breath
Restless leg syndrome (an uncomfortable tingly sensation in your legs)
Odd food cravings (pregnentcy has been known to cause this as well)

* note: If iron deficiency anemia is mild you may not notice any symptoms.

Breastfeeding and Iron

Pregnancy.

Pregnant or breastfeeding women need to eat more iron-rich foods or take iron supplements.

They need more than two times the amount of iron as men do to serve their own increased volume of blood as well as for their growing child.

The good news is that iron deficiency anemia is a very treatable condition!

With changes in your diet and iron supplementation (according to your physicians recommendations), blood counts can return to normal within a couple of months.

The best way to treat this form of anemia is through prevention.