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We all need more sleep. But most of us don’t get enough sleep, or enough quality sleep. Why is that? Psychologist reveals how to train your brain to sleep better summarizes the problem:
The problem is partly because we no longer follow the pattern of the sun rising and going down as we once did.
We can stay up watching TV for hours, scrolling on our phones and be kept up simply by the fact we can keep lights on.
This leads to worked-up brains and unsettled sleep if you do get off to the land of nod.
But clinical psychologist and sleep expert Michael Grandner believes it really is as simple as re-programming ourselves back to the natural rhythms.
Fortunately, there are simple ways to do that, according to Grandner. I’ll summarize here, but read the article for more.
1. Create a schedule to stick to: Go to sleep and wake up at a regular time.
2. Don’t lie in bed awake: If you can’t fall asleep, get out of bed. Walk around the house, sit and read, have some water — and wait until you feel sleepy again to come back to bed. (I would add, don’t turn on the TV or computer or phone. Those screens are sleep killers!)
3. Change your attitude: Getting enough sleep is important. It’s more than one more item on the to-do list. A good night’s sleep is the first step for having a productive day so when it’s time to get ready for bed, unplug, disconnect, and start that glide path to your fluffy pillow.
Pleasant dreams!
Hit the gym too! It turns out lifting weights does more than just build muscles. Weight training can lower your risk for many diseases and lead to a longer life. Stronger muscles, longer life: Lifting weights for just 30 minutes a week lowers risk of death from all causes
According to a study out of Japan, lifting weights at the gym or even doing some heavy lifting around the house for just 30 minutes a week cuts the risk of dying early by up to a fifth.
Prior studies show that building muscle is linked to a lower risk of death, but scientists had not probed what the optimal “dose” might be. Researchers from the Tohoku University Graduate School of Medicine report that muscle strength training for 30 to 60 minutes each week cuts the risk of death from heart disease, diabetes and cancer by 10 to 20 percent. And when combined with aerobic exercise the risk can drop by 40 percent.
Not a fan of the gym? Scientists say that similar levels of muscle-building, such as heavy gardening activities, counts as a strength training session just as much as lifting weights or doing push-ups does.
Muscle strengthening activities were linked to a lower risk of death from any cause1, and particularly from heart disease and stroke, cancer, diabetes, and lung cancer.
That should give you a little extra motivation to get to the gym when you don’t feel like it. Don’t skip! That workout is holding off everything else that wants to kill you.
Oh … and drink your milk! Milk doesn’t only give you calcium for strong bones, it may help you fight off viruses and other infections. Drink milk to prevent COVID? Scientists say dairy protein may fight viral infections
Researchers from the University of Michigan and Glanbia PLC Research and Development report a cow milk protein inhibited SARS-CoV-2 (the virus that causes COVID-19 infection).
Lactoferrin is a protein found in the milk of most mammals. In this study, bovine lactoferrin — a protein in cow’s milk — was studied for its unique features with “bioactive characteristics” that appear to work against many microbes, viruses, and other pathogens. In a controlled, experimental environment, lactoferrin stopped SARS-CoV-2 infection by impeding the coronavirus’s ability to enter and infect target cells. The cow milk protein also helped prop up cells’ antiviral defense mechanisms.
So, to summarize, get enough sleep, work out regularly, and drink milk and you’ll be far ahead in the game of health. Which, much like the Game of Thrones, is a game in which either you win or you die. Here’s to winning!
Thank you for reading Thursday Things! Again, please click the hearts, comment, and use the share feature to send this issue to a friend who might enjoy it. See you next Thursday!
Bullets too? I’m skeptical. But it’s worth a shot.