Teens: How Regular Exercise Improves Sleep

It’s generally well known that exercise improves sleep, but for teens this may have special significance. A recent study showed a sharp distinction between the sleep quality of teens who sat in front of a computer for more than two hours a day or a television for more than four hours a day, and those who exercised instead. The teens who sat in front of the computer did so recreationally – that is, they did social networking, played games, and so forth.

This “sedentary behavior” had a profound effect on the teens’ sleep quality. Teens who exercised instead of spending time in front of the computer reported sleeping for eight hours or more, while the sedentary teens got insufficient sleep.

Teens are a special concern regarding exercise and sleep. There are several reasons for this, such as the following:

* Teens are more likely to spend recreational time in front of a computer.
* Teens tend to stay up late due to homework and/or circadian rhythm changes.
* Teens actually need more sleep per night (between nine and ten hours) than the average adult.
* Teens are in school, and schoolwork is often very demanding and requires sufficient sleep to be tackled effectively.
* Teens’ brains are still developing.

In other words, teens are the most likely group to get insufficient sleep, yet they are the group that needs it most.

So how does exercise improve sleep for teens? For one thing, teens who do not exercise are more likely to be obese, and obesity affects sleep quality. According to the study referred to above, chronic sleep deprivation affects teens’ immune systems, the cardiovascular system, and the brain (which, in teens, is still developing). Exercise has been shown to help in all these areas – cardiovascular, immune, and neurological systems are all said to be positively impacted by exercise. Also with exercise, eating healthy can play a role for immune system as well, Sensa a supplement that you add to your food can help you with your appetite, which will help you with your exercise regimens as well.

Exercise also makes your teen tired in a good way, and research shows it reduces stress. Stress can really keep your teen up at night, so exercising may relieve that stress and improve sleep. Regular exercise also boosts the appetite, and if parents keep lots of healthy food around, teens may be more likely to eat even foods they have shunned in the past. Intake of more healthy food also helps promote overall health and, by extension, sleep quality.

Generally speaking, vigorous cardiovascular exercise is the best for promoting sleep. Stretching and other forms of exercise are certainly good for the body and may help promote relaxation, thus aiding sleep; but experts agree that at least 20 minutes of cardiovascular exercise – preferably in the afternoon – has the most benefit.

Review: Rena Levi Vanishing Act Soap and Amazing Scrub

I must be getting a reputation as someone interested in natural acne solutions, because a representative from the Rena Levi company contacted me about reviewing their products.

In this post, I’m going to tell you about my experience with the Rena Levi Vanishing Act soap and Amazing Scrub. I received samples for free to try out:

According to the product information I received, the Vanishing Act soap is supposed to be much more than soap. Aside from cleansing, it also tones, exfoliates balances, and renews. This makes it very attractive to people like me who don’t want a five-step skin care ritual. I wash and moisturize — that’s it!

I used the soap for about one month and the scrub once during that time (since you’re supposed to use it only once a month), and here are the results I got.

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It’s World Breastfeeding Week – What’s The Emergency?

A mother breastfeeds in Ethiopia

This whole first week of August is World Breastfeeding Week. This year’s theme is “Breastfeeding – A Vital Emergency Response: Are You Ready?”

The theme reminds me of a family who was stranded in their car in the snow for over 9 days. They were a family of 3: Dad, Mom and an infant. I can’t remember exactly how old, but about 7-9 months old.

Anyway, that whole time, the Mom breastfed her baby and drank melted snow herself. As can be expected, the baby survived with nothing worse than a nappy rash (or maybe not even that, I’m not sure. Please post a comment and correct me if I’m wrong).

Had that baby been formula fed, she would have gotten terribly dehydrated. Her Mom would have had no choice but to give her plain water the whole time. Had that baby been formula-fed, this story would have had a more tragic ending (her Dad went on foot to try and find help but ended up lost and died).

This story is magnified in emergency situations of larger proportions: earthquakes, floods, tsunamis, famine….

As with any emergency, the key is to be prepared. This is why the World Breastfeeding Week’s Theme includes the question, “Are you ready?” “You” refers not only to mothers and their families. It also refers to:

- communities, to give appropriate support to breastfeeding mothers so they can continue to breastfeed should an emergency strike

- rescue workers, so they can reunite babies with their mothers and the breastfeeding relationship can resume

- emergency response groups, so they can meet the needs of babies and young children without accepting donations of infant formula and other breastmilk substitutes

- counselors, so they can help traumatized mothers cope with the situation and not adversely affect their breastfeeding

- breastfeeding mothers, so they can help babies who have lost their mothers – whether temporarily or permanently – by sharing their breastmilk

But there’s another side to this story.

The absence of breastfeeding very often leads to an emergency. It may not be an emergency that affects the whole community, but it certainly affects the child who is being deprived of breastfeeding, and the child’s family – both of whom live with the consequences of not breastfeeding.

These consequences include:

- getting sick more often and to a worse degree, than their breastfed peers

- being more likely to develop allergies

- losing IQ points

- having an increased likelihood of developing diseases such as cancers, diabetes, etc., in their adult life

In these two ways, breastfeeding truly is an emergency response.

If you’d like to find out more about World Breastfeeding Week and how you can help, visit www.worldbreastfeedingweek.org

What are you doing to support breastfeeding? Please share by posting a comment below.

PS: If you’re on Twitter and would like to help promote World Breastfeeding Week, you can do so by adding a Twibbon on your avatar. It’s super easy. Just go to http://twibbon.com/join/World-Breastfeeding-Week for the step-by-step instructions.

photo credit: babasteve