Dr. Salas' Activity
Sleep and appetite are linked: studies have shown that sleep loss is associated with an increase in appetite and a desire to consume calories in excess of normal daily needs.
The activity of leptin, an appetite-suppressing hormone released by fat cells that signals to the brain that you are full,...Read More
Very important! In general, REM sleep (a deeper stage of sleep where we do a great deal of dreaming) is believed to be very important for procedural memory whereas Non-REM sleep is very important for declarative memory. As we learn more, certain stages of sleep may be more or may be less as important...Read More
The sound we know as snoring is caused by vibrations within the walls of the throat as the throat muscles relax and narrow in our sleep.
The volume of our snoring depends on the how narrow the walls of our throat become (someone who snores loudly has an overly constricted airway). An overly constricted...Read More
Conditions that are unique to women -- like the menstrual cycle, pregnancy, and menopause -- affect how well a woman will sleep at night. These factors affect hormone levels, such as progesterone and estrogen, and continuously change throughout a woman's lifetime.
Restless leg syndrome, for example,...Read More
Foods containing high amounts of tryptophan, a precursor of sleep-inducing serotonin, can help you sleep.
Complex carbohydrates, such as brown rice and pasta, and dairy products such as milk and cheese are examples of sleep-inducing foods.
However, you should avoid refined carbohydrates and high-sugar...Read More
Due to changing hormone levels, pregnant women often have trouble sleeping.
It is common to develop sleep disturbances during pregnancy -- for example, restless leg syndrome is most prevalent during pregnancy. One way to help prevent RLS is to take prenatal vitamins which include folate and iron supplements,...Read More
The following treatments can help you fall asleep:
- Herbal treatments: While more research is needed to determine the safety and effectiveness of these treatments, valerian root, a herb with mild sedative effects, is said to help with sleep onset and maintenance. Chamomile, passion flower, ginseng, and lemon balm,
Chronic fatigue syndrome is a severe and persistent sensation of fatigue. It usually lasts for a period of at least six months, and isn't caused by a specific disease.
Symptoms of chronic fatigue syndrome may include:
- Defects in short-term memory
- Defects in concentration
- Sore throat
- Tender lymph
Snoozing more than once is an indicator that you are sleep deprived. People should actually wake up at a consistent time without the use of an alarm clock.
Maintain a consistent bedtime and wake up at the same time every day of the week, including weekends and holidays. Read More
Noises such as dripping faucets and stereos can keep us awake. However, the absence or presence of a familiar noise, such as the sound of the air conditioner, clock, or traffic, can also affect your sleep. Try to block out unwanted sounds using an earplug or keep your clock or fan near you when you...Read More
Studies show that warm milk, decaffeinated teas and tart juice can induce sleep. Avoid heavy meals or caffeinated foods before bedtime. Read More
The average amount of sleep a person should get is 7.5 to 8.5 hours a night. Most Americans do not get this. Read More
Use these tips to sleep better:
- Improve sleep hygiene
- Develop a bedtime regime
- Make your schedule more consistent with a set bedtime and awakening time every day including weekends and holidays.
- Do counting exercises, such as counting backwards from 300 by three-second intervals. The procedure
The forward bend involves bending over and attempting to touch your forehead to your knees. It releases tension in the legs, back, and shoulders.
If you cannot reach your knees, then fold your upper half towards your lower half as far as you can and hold the position for one minute. Keep your knees...Read More