SLEEP YOUR WAY TO A HEALTHIER YOU
By now, you’ve most likely heard the news on the numerous
benefits of sleep on overall health. From improving brain
function to assisting in weight loss, getting the recommended
hours of sleep fit for your age is essential to staying healthy. The
message is loud and clear to adults, who still fight sleep to watch
late-night television or finish one more chapter of a good book.
You may let children do the same, stay up to finish homework or
to play a little while longer. You may think you are making your
children happy with the extra time awake, but the effects are
ultimately hurting their ability to fully function during the day.
The National Sleep Foundation recommends that children
between the ages of 6 and 10 get 10-11 hours of sleep per night,
while 11 to 17-year-olds should get 8.5 to 9.5 hours. A poll done
by the foundation last year found that children were falling short
and losing out on the benefits of a good night’s sleep. Research
shows that less sleep leads to learning and behavior problems,
directly affecting cognitive ability, concentration, and problem-
solving skills. Many families have seen the negative effects
and often assume they are symptoms of ADHD, when these
distracting behaviors could easily be reduced or even eliminated
by an earlier bedtime.
MAKE SLEEP MATTER
• Set bedtimes and wake times. You can start to make sleep
a higher priority for your kids by setting a good example
and getting enough sleep yourself. Start by setting bedtimes
and wake-up times that you can adhere to on weekdays
and weekends. Creating a pattern will help your body
understand its sleep cycle, allowing for more restful nights.
• Create wind-down activities before bed. The half-hour
before bed should be free of high-energy activities. Start
a bedtime routine that includes calming activities like
bathtime or reading.
• Make a bed sanctuary. As adults, nothing is better than a
comfortable place to sleep at night. Make your children’s
beds the same for them. Add extra pillows for comfort and a
favorite stuffed animal to keep them company at night. Keep
lights down to a dim lamp or nightlight to make the room
dark enough for good sleeping.
• Keep electronics out or off. Electronics produce a blue
light that sends a signal to your brain to stop the release of
melatonin, making it harder to fall asleep. On top of wanting
to text with friends or check social media, children and teens
will give any excuse to stay awake. Electronic devices are
best left in the dark at bedtime.
BAD HAIR DAYS?
If you seem to be having a stint of bad hair days, maybe your
body is trying to tell you something. Poor hair condition could
be a sign of physical or psychological issues.
KEEPING AN EYE ON YOUR HAIR
• Increase water intake. Dehydration becomes evident in
many forms, but one lesser known form is brittle hair.
Increasing water consumption has many benefits, including
improving the look and feel of your hair.
• Hair loss may be a sign of bigger issues. It is normal to lose
between 80 and 100 hairs per day. Feel like you are losing
more than that? Stress and anxiety could be the cause. If you
can’t identify specific stressors, talk to your doctor. Excessive
hair loss could be a sign of other health problems.
• Eat well for luscious locks. Think your diet has nothing to do
with the way your hair looks? Think again. Hair quality can
change over time with continual consumption of processed
foods. Keep a healthy diet full of nutrient-rich foods
including healthy fats, dark leafy greens, and fish and you’ll
be on your way to radiant hair.
HEAR ALL ABOUT IT
Although hearing loss is most commonly associated with
aging, it could happen at any time and can be caused by
environmental conditions like working in a noisy environment,
earwax buildup, or inner ear damage. According to the National
Center for Health Statistics, the average person waits six years
after the first signs of hearing loss to get checked by a doctor.
Hearing problems are considered an undertreated issue for
reasons including patient denial, vanity, and less awareness of
issues associated with hearing loss. With Baby Boomers starting
to enter their 70s, an age at which many individuals start seeking
medical attention for hearing ailments, it is important to take
charge at the first signs of trouble.
A study on the psychological effects of hearing loss was done
for the American Psychology Association. The National Council
on Aging study found that 2,304 people who suffered from
hearing loss but used no form of treatment were 50% more likely
to suffer from sadness or depression than individuals who wore
hearing aids. It was found that individuals not using hearing aids
showed more signs of anger, anxiety and frustration, causing
them to be less involved in social activities than those who
wear aids. The risk for dementia also increases in patients who
suffer from hearing loss, due to sensory loss and growing social
isolation, pointed out in a study conducted by the Archives of
Neurology.
Start becoming aware of the signs of hearing loss, and consult
your doctor or audiologist if you start to notice some of the
symptoms:
• Trouble hearing over the phone
• Vertigo, causing dizziness, pain, or ringing in the ears
• Mumbled voices
• Having to ask others to repeat themselves often
• Avoidance of social situations
• Having a family medical history of hearing loss
Continued on next page >
West Allegheny | Winter 2017 | icmags.com 19