editorial calendar
rethinking heart health plus: stress relief
plus: gluten-free foods APRIL
plus: natural medicine cabinet AUGUST
transformative education plus: children’s health
conscious caretaking plus: yoga
sustainable communities plus: chiropractic and acupuncture
personal empowerment plus: beauty
NOVEMBER DECEMBER
awakening humanity plus: holiday themes
OCTOBER SEPTEMBER green living
plus: healthy home MAY
women’s wellness plus: bodywork
JUNE
inspired living plus: men’s wellness
JULY food watch S
leep, along with nutrition and exercise, shapes the backbone of overall health, yet 40 percent of Americans get an insufficient amount, according to a recent Gallup survey, and the potential health risks are con- siderable. “Sleep deprivation affects every organ system and disease state,” and is associated with higher rates of cardiovascular disease, diabetes, obe- sity, cancer and mortality, says Michael Breus, Ph.D., a clinical psychologist in Scottsdale, Arizona, and founder of
TheSleepDoctor.com. “It’s best to get seven to eight hours of sleep in one big block at nighttime,” counsels Breus. Yet the circadian rhythm dictates two peaks of sleepiness every 24 hours—one in the middle of the night and another 12 hours later, says Dr. Lawrence Epstein, director of the sleep medicine program at Bos- ton’s Brigham and Women’s Hospital. Interacting with the circadian rhythm is the homeostatic rhythm, which caus- es greater sleepiness the longer we’re awake. Both circadian and homeostatic sleepiness elevate by mid-afternoon, resulting in the familiar 4 p.m. slump. Siesta cultures split sleep, notes Epstein, slightly reducing nighttime sleep, but devoting time midday to nap.
18 NA Twin Cities Edition
NaturalTwinCities.com “Naps are a double-edged sword,”
observes Epstein. While they help relieve short-term sleepiness, poorly planned naps can perpetuate an un- healthy cycle of daytime sleepiness and nighttime wakefulness. Stepping outside for 10 minutes of sunlight and fresh air can stamp out sleepiness, says Breus, which is much healthier than reaching for a caffeine jolt or sugary snack.
Be a Better Napper A study published in the Journal of Sleep Research suggests that merely falling asleep may initiate memory processing and cognitive consolida- tion, helping explain why German sci- entists found even six-minute naps to be rejuvenating. If substantial daytime sleep is needed to overcome a deficit, strive for 90 to 110 minutes, the length of time needed to complete a full sleep cycle. Here are other practical tips. Reflect on the rationale. “Bore- dom, laziness or avoiding work are the wrong reasons to nap,” says Amanda Chan, managing editor for healthy living at The Huffington Post, which instituted two cozy nap rooms in its New York headquarters after founder Arianna Huffington collapsed from exhaustion several years ago.
Midday Pick-Me-Up Well-Planned Naps Boost Brainpower by Lane Vail
MARCH food & garden
2014 JANUARY
health & wellness plus: health coaches
FEBRUARY
healingways
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