Home
The World's Largest Association
For Fitness & Wellness Professionals
  • Log In
Home » Beth Harris's Blog
Beth Harris's Blog

Beth Harris's Blog

Please Note: The Chrome browser does not natively support RSS feeds. To subscribe, you will need to install a Chrome extension that provides support for RSS. You may find one here.
Friday, December 09, 2011 • Jasper, FL 32052

Insomnia

By Beth Harris

  Have you ever thought about the names of the 7 dwarfs?  Seems like the progression of one’s moods after a bad nights sleep.  We start out Happy; don’t get enough rest and wake up Sleepy; go to work Grumpy; from lack of rest we get sick and Sneezy; wanna be left alone and become Bashful; end up having to go see the Doc.  Why is it Snow White seems to be the only one getting any rest around here!

  Over 60 million Americans suffer from insomnia, few realizing how debilitating sleep deprivation can be.  An estimated 63 billion yearly is lost in productivity in the U.S. from inadequate rest.  Insomnia is defined as difficulty initiating or maintaining sleep 3 nights per week and experiencing one or more of these symptoms: difficulty falling asleep, waking up too early, frequently waking, or not feeling rested when you wake.  Average adults need slightly more than 8 hours of sleep per day.  Only an estimated 35% of American adults get this amount of rest. 

  Even a reduction in sleep as little as 1.5 hours can cause daily alertness to decrease by 32%.  The National Highway Safety Administration reports each year “drowsy driving” causes at least 100,000 crashes, 71,000 injuries, and 1,550 deaths costing nearly 12.5 billion in damages.

  Studies published by the Journal of Circulation show insomnia sufferers have a 27-45% higher risk of heart attack.  The University of Rochester Sleep and Neurophysiology Research Lab found in two studies insomnia not only predisposes and individual to depression, but also dulls depression treatments and serves as a barrier to remission. 

   Each of us have an internal clock, known as our body’s circadian rhythm, controlling when we release and produce certain hormones, sleep, body temperature, as well as other functions.  If your internal clock is disrupted insomnia will almost inevitably ensue. 

    If you feel you may be suffering from insomnia make time to exercise regularly. Exercise can help shift your body’s clock, getting your circadian rhythm back on track.  Be careful not to exercise close to bedtime, which in some cases can disrupt sleep patterns.

  Be sure to limit caffeine, cigarettes, chocolate, or any other stimulants or stimulating behaviors before bedtime.  Meditate, sit quietly, or practice deep breathing before bed; or any other activity that helps soothe and calm (like listening to soothing music).  Studies have shown our mental state at lights out determines the amount of stress hormone, cortisol, present in the blood stream the following morning.  So-no worries at bedtime!

  Use body oils with pleasing scents such as jasmine (shown to increase relax and calming feelings) to lubricate joints and improve circulation, peaceful feelings and calm; or try rubbing body oil over your body 30 minutes before shower time.  Also try not to go to bed too late.  Studies have found falling asleep after 10 pm decreases the quality of sleep and the feeling of being refreshed when you wake. 

  With enough sleep before you know it you’ll be singing just like the dwarves and whistling while you work.  Remember for healthy living rest is best!

 

~Beth Harris, CSCS, HFS

  bethharrisfitness@gmail.com

Client Share
Tweet
Share

Comments

  • Be the first to comment
Contact Beth

About Me View Profile

Beth Harris

Beth began college originally intending to become a physical therapist, working and volunteering as a physical therapist technician right out of high school. Soon after moving to Tallahassee where she attended FSU, she began personal training and discovered her true passion. Working and going to school as a single mother she found helping people reach their fitness goals and personal potential was truly inspiring in her own life; and has become much more than a job to Beth. It is personally deeply fulfilling and allows her to do what she loves most on a daily basis. Beth graduated from FSU in 2006 with a B.S. in Exercise Science. This is something of which she is very proud, and is of great benefit to her clients. Beth truly enjoys staying up-to-date on the latest in nutrition science and fitness industry advances and research, making a point of applying this knowledge to her everyday life. She is an active member of the American College of Sports Medicine, National Strength and Conditioning Association, and American Council on Exercise. Remaining current on health and fitness research and innovation is of utmost importance to Beth, so she is always ready and able to offer her clients important information and answers to their questions. Beth holds certifications with the National Strength & Conditioning Association(Certified Strength & Conditioning Coach), The American Council on Exercise(Certified Health Coach), and the American College of Sports Medicine(Health & Fitness Specialist), the Gold Standards of the Health and Fitness Industry. A beach bum at heart, Beth now lives in Ponte Vedra Beach, Florida with her son and husband. She continues to write her Healthy Living Column for the Jasper News, and . She is also an active NPC Figure competitor and continues to pursue her career as a spokesmodel for healthy living, and as an author and Life-Coach. Her most important endeavors in life are to spread love and happiness to others, encouraging everyone to follow their dreams and fulfill their utmost desire for a healthy, peaceful, life filled with richness and happiness.
Follow My Updates
My Facebook Page
My Twitter Account

Upcoming Events More Classes/Events

No upcoming classes/events.

Archive

2014

January (1)

2013

December (1)

2012

January (4)

February (3)

March (5)

April (4)

May (6)

June (2)

July (3)

August (1)

October (3)

2011

August (1)

September (6)

October (4)

November (4)

December (5)

Note: The content on this blog is not endorsed or edited by IDEA Health and Fitness Association.
powered by IDEA Health & Fitness Association