8 Hours to Healthier Cells
Want healthier cells in just 8 hours? Then get some solid shut-eye tonight
Your body does important things while you sleep — like healing your cells. But just one night of tossing and turning could trigger cell-damaging inflammation. So turn off the tube, slip on that sleep mask, and get your 40 winks.
Inflamed in the Membrane
In a recent study, sleep-deprived people — especially women — showed a marked increase in their levels of a protein called NF-kB. That’s bad news, because NF-kB plays an essential role in the body’s inflammation response. The study may help explain why poor sleep is associated with several inflammation-related disorders, including cardiovascular disease, arthritis, diabetes, cancer, and obesity.
Mini Mind-Body Makeovers
Need help adjusting to the end of daylight saving time? Or getting over jet lag? Or just sleeping through an average night?
Sound Sleep Advice
Want to sleep like a teenager during summer break? Try these tips from the RealAge doctors.
Get on a schedule. Your body clock runs best when, like a baby, you get yourself on a regular sleep schedule. So aim to get up at about the same time every day — whether you have a full day of work or a full day of cartoons ahead of you. On weekends, try to rise within an hour of the time you get up during the week.
Change your temperature. The ideal setting for ZZZs is a cool, dark room. If you’re having trouble sleeping, try removing a layer of clothing or lowering the thermostat.
At night, eat foods that contain melatonin, a substance that helps regulate your body clock. That means oats, sweet corn, or rice. Or try a complex carbohydrate that contains sleep-encouraging serotonin, like vegetables or whole-grain pasta. Or go with the classic remedy: warm milk. And, of course, avoid stimulants like caffeine and exercise near bedtime.
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