Tag Archives: sleep

Are You Getting Enough Sleep?

You’ve probably heard plenty about how important it is to get enough sleep. For many of us, it’s easier to make sure our kids get the rest they need than to take the time to recharge ourselves.

gettingenoughsleep 300x199 Are You Getting Enough Sleep?

How’s your sleep hygiene?

Not sure if you and your family are getting enough sleep? These questions will help you determine whether or not you’re getting the rest your body really needs.

  1. Are you thinking clearly? Sleep deprivation is a major cause in lack of focus, memory, and decision making skills. So, if you’re cramming extra work into the wee hours of the night, know that you’re actually harming your productivity in the long run. It’s not worth it!
  2. Are you depressed? Depression often manifests as a result of poor sleep habits and other negative lifestyle factors. Get plenty of sleep, eat right, and exercise – and see how your mood improves.
  3. Are you gaining weight? Sleep loss leads to weight gain for a couple of reasons: one is that the hormones which regulate our metabolism don’t function right if we don’t recharge. Another is that people who stay up late simply tend to eat more calories over the course of the day (but unfortunately, on average, don’t burn more!).
  4. Are you a loose cannon? Sleep deprivation causes anxiety, poor stress reaction, and other mood issues. Again – make the choice to take care of your body and watch your mood improve drastically.
  5. Are you addicted to caffeine? A cup of coffee in the morning won’t hurt you – and in fact is a healthy source of antioxidants – but if you find yourself chugging it down all day long, it might be time to look at your sleep habits.
  6. Are you dragging yourself out of bed in the morning? You might not jump out of bed in the morning, but it shouldn’t be a huge challenge just to start your day.
  7. Do you doze off during the day? A quick cat-nap during the day is actually not a bad thing – as long as it’s intentional. If, however, you find yourself dozing off at your desk or other places, you probably need to be getting more sleep at night.

The same concepts apply to kids: when it comes to behavioral issues, take into account how sleep habits, diet, and exercise might help improve the situation. If you notice a child breathing heavily while napping or even snoring, check with your Dr. and ask to have the adenoids or tonsils checked. For adults it’s recommended to contact a sleep center and have sleep patterns observed professionally. Sleep apnea is a common condition that can be addressed with help.

Each person needs an average of 7-9 hours of sleep. Everyone’s different – the exact amount Last May (which is Better Sleep Month), we shared tips on how to get a great night’s sleep. See how you can implement some of those into your family’s lifestyle as you settle into the new back-to-school routine.

May Every Step You Take Be Healthy!

Best Regards,
Debbie Greenspan's signature
Debbie Estis Greenspan
Founder/CEO/Mom
Dr. Doormat, Inc.

Boost Your Immune System Naturally

Autumn has its perks – changing leaves, apple-picking, and cozy sweaters. Unfortunately, the arrival of autumn also means that flu season is approaching. Fortunately, there are many ways to naturally boost your immune system and protect yourself from the flu, colds, and other illnesses.

 Boost Your Immune System Naturally

Get Enough Sleep

  1. Don’t skimp on sleep. Sleep is what your body needs to regenerate and recharge. Chronic lack of sleep ultimately leads to body burnout.
  2. Stay hydrated. Fuel your cells and promote detoxification by drinking plenty of water each day.
  3. Avoid processed foods. White sugar in particular is known to impact immune function. Instead, snack on fresh fruits and vegetables as much as possible and ensure that you get plenty of protein.
  4. Eat garlic and onions. These aromatic root vegetables are both high in antibacterial properties.  Lime is also a natural antibacterial and helpful when added to salad or squeezed over cooked foods.
  5. Restore proper pH in your body. Eating alkaline foods such as leafy greens, carrots, and lemon water.
  6. Destress. Stress, if not dealt with, can really take its toll on your body’s ability to fight illness.
  7. Limit caffeine. I’m not too crazy about this tip, myself, but the sad truth is that caffeine can have a negative impact on our immune systems.

     Boost Your Immune System Naturally

    Choose Herbal Tea

  8. Supplement with immune-boosting herbs. Herbs like Echinacea and garlic can help prevent germs and viruses from making you ill. Drinking green tea can help, as well.
  9. Wash your hands frequently. Lighten the load on your immune system and wash away germs often with warm, soapy water. Take special care to wash up often when you’re out in public and before eating.
  10. Eat probiotics. Dr. Linda White for Mother Earth News explains, “Beneficial microorganisms colonize our intestinal, lower urinary and upper respiratory tracts. They outcompete bad ‘bugs’ and enhance immune function. You can consume such bacteria in the form of live-cultured products such as yogurt, sauerkraut and kimchi. Probiotic supplements, available at natural food stores, may reduce the risk of antibiotic-induced diarrhea, viral diarrhea, vaginitis and respiratory infections.”

Take these steps to improve your health and have greater immune function this flu season.

May Every Step You Take Be Healthy!

Best Regards,
Debbie Greenspan's signature
Debbie Estis Greenspan
Founder/CEO/Mom
Dr. Doormat, Inc.