Waking up at Early Morning Make Us Happier

Habit of waking up early is very beneficial for not only physical but also mental health. Research to prove it to the experts. Analysis of the scientists from the University of Toronto Canada concluded, those who get up early in general have better health conditions. People who get up earlier also feel happier life than sleeping late because they are more adaptable to the schedule of daily activities.

According to researchers, they often wake up late and prefers activities at night are more likely to experience a "social jet lag". It is a condition where a person's body clock becomes out of synch with social activities. On the other hand, the "morning people" proved to be more refreshed,  alert, happier and more motivated to face challenges, but also increased immunity.

As published in the journal Emotion, researchers found that most people tend to start leaving "night habits" such as his youth and became a morning routine wake up as they age. Renee Biss, the research leader, said that this discovery proves for the first time that the elderly have increased the feeling of happiness as the habit of getting up that early.

In this study, there were 435 adults aged 17 to 38 years compared with 300 people aged 59 to 79 years. Both groups were asked to fill out questionnaires about the emotional state, health quality and time to favorite activities.

The study results show, before the age of 60 years, most respondents in the category of "morning person". Less than 10 percent of young respondents included in this type. With age, these statistics are subject to change, which is less than seven percent of the population still has a habit of sleeping late.

"What is most interesting that we found was the tendency of respondents aged adults to get up early to have contributed to a better mood than young adults. People also claim to be happier in the morning than the evening, regardless of whether they are young or old. And Our research indicates that the tendency to get up earlier as you age may have emotional benefits. One night may be more susceptible to social jet lag, which means their biological clock out of synch premises social hour, "said Biss, Ph.D student of Department of Psychology, University of Toronto.

Source: Kompas online

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Want To Sleep More Comfortable? Try this Colour for Your Bedroom...

Sleep quality can be obtained from the look of the room a comfortable and soothing. Color plays an important room is to create an impression of the owner of the room.

Indriati Yosephin interior designers say, a comfortable color for the bedroom is usually green. It's no secret, that the color associated with the color of this plant is able to give the impression of calm and natural.


The green color is also believed to give relief, releasing saturation, as well as helping people become more relaxed. That way, a quiet room will support the quality of rest rooms for the owner.


Besides green, neutral color can also help comfort in the bedroom. Cream, for example, will give the impression of natural and memorable classic. While white, beige, and salmon will give the impression of relief and calm in the room. However, that is not too pale, you can combine them with accessories such as bed linen, curtains, furniture as well.


Yosephin said, if you want to look different through colorful game, you can do it by adding white. That way, the result will be smoother and softer, making it suitable for the bedroom.


To eliminate the boredom, you simply play the accent. The colors mentioned above, he said, is suitable for women because the impression feminine room. Meanwhile, a suitable color for a room of men, can be added with the color black. The addition will create an impression of masculine black.


Source: Kompas news

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Having carefully Work Space in the Bedroom!

For some people, have a work space in the house is important. That was done because some jobs require completed regardless of time, so when I got home the work continued.

What about you? If you have a work space that blends with the bedroom, it's good deserves careful color choices. Because in one room is used for two activities. So, make sure the atmosphere cozy room made ​​memorable and enjoyable.

Avoid the color is too bright, because it will make it difficult to sleep soundly when the time has come. You better apply the pastel colors, neutral, or warm in walls, ceilings, and furniture in it.

In addition, use of materials also warm on the floor, such as wood or carpet. The use of tile, ceramic, marble, or granite may be convenient to work, but not for the sleeping area. If the material is already installed, you can  to cover part of the floor with carpet.

Note also the use of lights. If the lamp is placed right in the middle of the room, hold the luminescence light with curtains. However, it should be also equipped with stand-up lamp and reading light in the work area

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Sleeping Positions Good for Digestion

Everyone is advised to not eat at least 2 hours before bedtime. But if a person had to eat in the period, then the sleeping position to know what is good for digestion.

Food consumed before bedtime should not eat heavy, but enough snacks or light meals only. This is because eating before bedtime can cause problems during sleep and make the people do not rest comfortably.

Even so some specific sleeping position can help prevent heartburn and other sleep disorders in people who are forced to eat close to bedtime, as quoted from the Mayo Clinic, Thursday (22/12/2011), namely:

1. Elevate the head position
Mayo Clinic recommends lifting your head slightly elevated about 6-9 inches (15-22 cm). This condition can be done by inserting an additional cushion to help support the head.

This position uses gravity to reduce pain and discomfort associated with heartburn (discomfort in the abdomen), and to prevent back flow of stomach acid into the esophagus.

2. Leaning left facing
Studies conducted by the Graduate Hospital in Philadelphia found sleeping on your side can prevent discomfort in the stomach at night. If you can not maintain the side sleeping position to the left all night, then try putting extra pillows in the back of the body to prevent the body back and forth.

Also for people with stomach disorders, sleep with the left facing position will make the connection between the stomach and esophagus does not open even though high levels of stomach acid. The results of this study was reported in The Journal of Clinical Gastroenterology.

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5 Causes the Poor Quality of Sleep

How do you feel when you wake up? If you feel the aching body, the body feels tired, eyes still want to keep closed, and not fresh, then you should observe again how you sleep. "We should feel refreshed after waking up, not tired or weak. If you feel like it, there are indications of something happening during sleep and you do not realize it," said Michael Decker, PhD, professor of Georgia State University.
Has the quality of sleep is very important, not only from the length of time sleeping, but also of its quality, resulting in increased fitness. When you do not get quality sleep, it is likely there are several factors that cause it:

1. Loneliness. A study shows that loneliness is not simply a matter of hearts and minds, but also affect the sleep problem. Based on the study, people who think that they alone have time to sleep is not qualified than those who do not feel lonely.
"Whoever and wherever you are, we all live and depend on a sense of security in the social environment around us to be able to sleep well," said researcher Lianne Kurina, PhD. Social and psychological factors are very influential on a person's sleep quality and health.

2. Altitude. Locations in height also affects the quality of sleep. "When we're on the plateau, the air becomes thinner, so that breathing became erratic and makes our brains 'shocked' so do not sleep so soundly," said Decker. Although not living in the highlands, but this problem also appears when you sleep on an airplane.

3. Sleeping with pets. The vet actually advised his patients to not sleep with pets because of the risk of disease transmission. In addition, sleep with a pet could actually affect the quality of your sleep. A study conducted by the Mayo Clinic in 2002 showed that 53 percent of pet owners who sleep with pets sleep disorder every night. As many as 21 percent of pet owners feel disturbed by snoring dogs, and 7 percent due to a cat purring. To overcome this, Decker advised not to put the pet into the bedroom, or at least sleep on the floor of my room.

4. Work nights. Working with the night shift can unwittingly result in poor sleep quality. A study from the Sleep Foundation in 2005 states, 14 percent of Americans who work nights often have sleep problems such as fatigue, sleep disturbances, and insomnia. Decker explained that the problems that come up during work nights and sleep during the day occurs because the body's sensitivity to light, allowing the body to take its cue the presence of light as a signal to wake up.
"Light and dark are the cues that help synchronize our body system to the environment," added Decker.
The same concept applies when you are new to travel across time zones, so the experience jetlag. At that time, your brain is preparing to sleep because of time zone you are in the dark zone. "However, when crossing time zones to the zone of light, you suddenly received a new light, and your sleep-wake cycle and become out of sync. It took several days to balance it back," he said.
One of Decker recommended way to overcome this is to use an eye patch while sleeping during the day to stimulate the darkness and fell asleep.

5. At room temperature. Do you often make a glass of warm milk before bedtime for your child? Apparently it has a property to make the children sleep more soundly. Room conditions and a warm body can affect whether a person's sleep soundly. At night, body temperature begins to fall, and decreased body temperature, indicating that it is time to sleep. Warm bath and drinking warm drinks can also make the body more and lowers body temperature and transmit physiological signals for sleep.

"If the room is too warm, our body temperature will increase and make us wake up. Cooling the room can help ensure that more qualified and will sleep soundly," said Decker. When the morning, our body temperature begins to rise gradually, and send signals to the brain to wake up.

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Time of Sleep can't be Replaced by Another Time

Sleep is one of the best breaks. At bedtime, we can restore the entire organ function. However, not everyone can sleep with the "right", and woke up the next morning in a state fit. This is because we often misinterpret the myths about sleep, especially in terms of paying the "debt" sleep due to lack of sleep the previous quota. Here are a few of them:

1. Sleeping less than 1 hour per day does not affect your activities. This is a myth. You probably will not feel sleepy during the day. But lack of sleep can affect your ability to think clearly and respond quickly. Lack of sleep also can interfere with heart health, energy balance, and ability to fight infectious diseases.

2. Your body can adapt quickly to changes in hours of sleep. Most people feel his body can reset their biological clocks to sleep in just 1-2 hours. As a result, within a few days later you have to "pay" it's bedtime, and it takes time to adjust to return to normal sleep more than a week.

3. Longer night's sleep can eliminate fatigue during the day. You not only need adequate sleep, but good quality sleep. Some people can sleep 8-9 hours every night, but they still do not feel well rested upon awakening. This is because low-quality sleep.

4. You can replace more sleep. Working overtime in the week to lack of sleep sometimes makes you think to replace it at the weekend. Although sleep patterns will greatly help to alleviate sleep debt, but this will not make you really can get a quality sleep. Revenge bedtime this will only affect your sleep-wake cycle. As a result, it becomes much more difficult to go to bed and wake up at the right time the next day.

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Dreaming Able to Remove Traumatic Memories

According to recent studies dreaming is the body's natural mechanism to erase memories of unpleasant events or even traumatic.

Several studies have linked that 20 percent of our sleeping dream containing also called REM sleep. Dreams are something that is important in the functioning of human memory.

In a brain scan on the 35 participants revealed that people who sleep with a good quality to have brain activity of the amygdala is lower. Amygdala is associated with emotion, while the forebrain associated with rational thought.

Before the sleep study participants were shown 150 images designed to provoke an emotional response. Then half the participants were allowed to sleep soundly tonight. Apparently they are not sleeping too well remember the horror pictures ever.

Scientists think that chemical changes in the brain when a person is in REM sleep (dreaming) effect on memory.

"During REM sleep there is a decrease norepinephrine, brain chemicals associated with stress," said Dr.Matthew Walker, who conducted this research.

He added, when the brain reprocess the emotional experience, but in conditions of low norephinephrine substance, then the next day we'll wake up in the emotion that is lighter on the incidence of previous unpleasant.

"So we will feel more comfortable and able to face the unpleasant experience it," he said.

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Goodbye Insomnia.!

Difficulty sleeping can be very annoying when this happens constantly, or what we call insomnia. In fact, there are a hundred ways to get quality sleep. Begin by changing your diet before bed. Want to know how the next?

* Think about the select snack before bedtime. The combination of carbohydrate-containing tryptophan, such as a bowl of cereal with non fat milk, will make us sleep more soundly, instead of only eating one type of food. Carbohydrates will help release chemicals in the blood that cause sleep disturbance, and will convey signals to the brain that your body is ready for a break.

* Eat fruit cherry. At night, try eating some cherry fruit. The experts found that the cherry jam fruit has the same function with melatonin, a hormone released by our bodies that will keep your sleep patterns.

* Tomb of seafood night. Dinner with seafood, like fish, can make sleep more soundly. Cod, tuna, snapper, halibut, and shrimp, contain tryptophan excellent for helping you sleep soundly. The amount is comparable with the turkey.

* Avoid consumption of chili. Far-Far be it from hot pepper if you want fast asleep. Because eating spicy foods before bedtime can raise body temperature and prevent you from falling asleep, and also increases the heart rate.

* Do not eat Chinese food. Chinese food, canned vegetables, soups, and other fast foods, famous for using a lot of seasoning (MSG). MSG can cause headaches and insomnia for most people. First check the labels on canned food if you eat them at night.

* Choose a tea rather than coffee. Caffeine is known as a substance that helps us to stay awake. Examples of coffee. Replace these drinks with a cup of tea. Tea contains only half the caffeine of coffee. Tea also helps us to let go of stress. If you can not stand black tea, try to substitute with green tea.

* The smell of lemon mint. Add the aroma of mint and lemon in your drink or food. Mint and lemon have a substance that can relieve breathing.

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Women are More Often Insomnia than Men

 There are many factors that cause insomnia or trouble sleeping. In addition to psychological factors, such as stress or depression, insomnia is also associated with the influence of estrogen and progesterone. That is why women more often experience sleep disturbances compared with men.

There are women who experience premenstrual insomnia, others complain of difficulty sleeping during menopause. According to the explanation Dr.dr.Nurmiati Amir, Sp.KJ (K) of the RSCM Jakarta, near the menopause estrogen production begins to decline. This makes most women more often awakened at night because of heart palpitations or complaints arising burning sensation in the chest (heartburn).

In pregnant hormonal changes occur that can disrupt sleep. As well as the enlarged uterus and bladder urgency so that pregnant women often awakened at night to urinate.

In women, in addition to hormonal factors, sleep disorders also frequently occur due to psychological stress. Call it a problem with your partner, work issues, child affairs, breakups, until financial problems. Statistically, women more often experienced this, perhaps because women are more sensitive.

According dr.Nurmiati, decreased cognitive function in menopausal women experiencing insomnia insomnia worse than in men. That is why insomnia should be addressed.

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Does Insomnia Cause of Death ?

There have been many accidents and health problems occur because of sleep disorders. Studies in rats in laboratory experiments constantly forced to get up eventually die within two weeks. However, is it true sleep deprivation in humans also leads to death?
According to medical records, the longest a human survive without sleep is 11 days. That was evidenced by Randy Gardner, 17 years old teenager who in 1967 kept awake for 11 days for a competency dance. As long as he does not suffer from sleep no pain and still be able to follow the competition. Finished the competition, he then slept for 14 hours and energy recovered as usual.
However, the example is a lack of sleep, which is very different from insomnia. "It is not unusual when someone can not sleep for several days because of insomnia," said Dr. Michael Thorpy of the Sleep-Wake Disorders Center, USA.
There is a very rare case of insomnia, which is caused due to genetic factors, that is fatal familial insomnia (FFI). The disorder affects only 40 families worldwide.
As a result of FFI, a person will suffer from panic attacks, hallucinations, decreased body weight, demenisa, and sometimes death. The sleep disturbance causes a decrease in nerve function in the brain. FFI usually occurs in middle-aged people and ended with the deaths during the period of one or two years.
Thorpy explained, in most people, chronic insomnia does not directly cause death. However, lack of sleep can lead to serious health problems that increase the risk of death.
"Sleeping less than seven hours per day associated with reduced cognitive function, especially loss of concentration, impaired memory, and koornidasi hands and eyes," said Thorpy.
The study also showed that people who suffer from insomnia more at risk of depression and anxiety. Insomnia is also associated with risk of heart disease and hypertension, obesity, diabetes, breast cancer, and headaches. That is why, people who suffer from insomnia must obtain a doctor's care.

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