Beating Insomnia. Seven Secrets to a Peaceful Sleep

Posted by admin | Posted on 19-09-2010

Category : Region V

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Beating Insomnia. Seven Secrets to a Peaceful Sleep

It’s 4am and you’re wide awake.You could be the one in three who have trouble sleeping. So what are the culprits and remedies for insomnia and how much sleep do you really need to beat the bedtime blues?

The truth: Everyone should sleep from seven to nine hours per night regardless of age, according to Edward L. Schneider, MD, dean of the Leonard Davis School of Gerontology at the University of Southern California, Los Angeles. Sleeping less than seven hours weakens immunity and increases the risk for depression, falls and accidents.

N.A.S.A. research shows the effects on driving after being awake for 20 hours is comparable to a blood alcohol level of 0.05.

Lack of sleep can also lead to raised blood pressure, headaches, increased appetite and weight gain due to increased production of cortisol. This hormone has the opposite effect to what you desire,particularly if you are overweight,because it stores fat and burns muscle.

A University of Pennsylvania study showed that getting two fewer hours sleep a night for one week lead to reduced performance in vigilance tests and an increase in inflammatory markers in the blood stream.

SO WHAT CAN YOU DO TO GET MORE SLEEP?

FIRST,YOUR BEDROOM.
Make sure you have a comfortable bed and pillow. Your bedroom should be dark and quiet. It should also be well ventilated.

It should be peaceful.Jasmine, sandalwood or lavender scents can help.

A warm bath or shower before bed or playing tranquil music can also help. The aim is to slow your mind down. Watching TV in bed may not help, if you wish to relax your mind.

AVOID.
Caffeine in the evening. Sleeping tablets can be addictive if used continuously and should be avoided other than for very short time use. Eating heavy meals or drinking alcohol within two hours prior to bedtime can also disrupt sleep.
Bedtime snacks, particularly grains and sugars will raise your blood sugar and inhibit sleep according to Dr Joseph Mercola, author of The Total Health Program.

EXERCISE.
Regular exercise can reduce stress. A walk before bedtime can not only calm you, but the physical activity can aid digestion.
Your dog would also appreciate it!

HERBS AND OTHER SUPPLEMENTS.

Mild herbal supplements like camomile tea, passion flower or valerian may help some people.

VALERIAN.
The extract from the root of this plant is a natural sedative and tranquiliser. It can induce relaxation and is very good at quieting the busy mind. It is also a rich source of calcium, potassium and magnesium, all calming and balancing minerals for the nervous system. This herb also appears to increase brain levels of serotonin, a relaxing neurotransmitter.

MAGNESIUM.
This mineral is particularly important for your general wellbeing. When combined with calcium, it is an important supplement for healthy bones and protection against osteoporis. It is also important for sleep inducement, muscle relaxation and nervous system calming.

ST JOHNS WORT.
This herb is an effective option in helping to relieve mild anxiety and nervous tension. It can aid in the maintenance or improvement of general wellbeing.

A word of caution: St Johns Wort may react with some medications,including warfarin. It is important that you consult with your doctor before using this or any other supplements.

MELATONIN.
Melatonin is a natural sleep hormone produced at night by the brain.
Studies at the Massachusetts Institute of Technology have shown it to be safe, non addictive and virtually free of side effects. It is helpful for those who have light or restless sleep or take some time to fall asleep.

With correct use, it may help you to fall asleep more easily and stay asleep longer. It is an effective cure for jetlag because of its ability to regulate our 24 hour sleep/wake cycle.

Many adults, especially those aged 65 and older have insufficient levels of melatonin to achieve restful sleep, according to Mark A Stengler ND, a naturopathic physician in private practice in La Jolla, California.

APPLE CIDER VINEGAR.
Try 2 teaspoons of apple cider vinegar mixed with 2 teaspoons of honey in a glass of warm water, before retiring.

FINALLY, NAPPING.
Sleep researchers have widely diverging opinions here. Some state that it can disturb night time sleep, while others say that it can compensate for a night time sleep deficit, especially if below 7 hours. Dr Schneider believes that most people should not nap for more than 20 minutes.

Researchers in the sleep research laboratory at Longborough University, England have found that people are designed for two sleeps a day, the main one at night and a nap in the afternoon.

I have found that an occasional 15 to 20 minute cat nap in the afternoon, particularly if I am feeling tired, can help me sleep better at night.

The bottom line is: What works best for you?

Never start a new treatment before consulting your doctor, especially if you currently are taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner.

Graeme Lanham is a freelance writer and health/fitness researcher. His new book “Your Life Fitness” includes current research studies on fitness and anti-aging. Discover more about the secrets to sleeping well and receive a FREE subscription to his regular subscribers only newsletter at:
http://www.yourlifefitness.com

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The Top Seven Nursing Schools In The U.S

Posted by admin | Posted on 28-08-2010

Category : Region V

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The Top Seven Nursing Schools In The U.S

Choosing the right school can make all the difference in your nursing career.  Knowledgeable, supportive instructors are the key to any good nursing education, and the stronger a school is in the department you want to specialize in, the easier it will be for you to pursue the nursing field of your dreams.  If you’re not sure where to specialize yet, it’s generally better to choose a larger school that will give you exposure to many different fields-and is likely to have a strong department in the field you choose.  Following is a list of seven of the most well-respected nursing schools in America.  

University of Washington School of Nursing.  Consistently ranked the top nursing school in the country, the University of Washington School of Nursing has the largest number of fellows in the American Academy of Nursing, which is a distinct honor.  It also has global partnerships and opportunities for nurses to study and work abroad, a cutting-edge research program, and its graduates are among the top qualified graduates in their fields.

UCSF School of Nursing.  Located at the University of California-San Francisco, this nursing school places particular emphasis on community outreach.  This school also has a strong research program.  It received the most research funding from the National Institutes of Health for two years in a row, in 2003 and 2004.

University of Texas School of Nursing.  Ranked among the top 10% of graduate schools in U.S. News and World Report’s 2005 survey, the University of Texas School of Nursing continues to get high marks.  According to the school, they have one of the most diverse populations of students in any U.S. nursing school-as well as high student achievement and extraordinary faculty dedication.  

University of Virginia School of Nursing.  Another top-10% school in the U.S. News and World Report, this school’s ratings have gone up consistently every year.  Within the school, the Psychiatric/Mental Health and Adult/Medical-Surgical specialties were given particularly high ranks.

University of Alabama at Birmingham School of Nursing.  This program was ranked 19th in the country in the U.S. News and World Report for the 2005-2006 year.  High-ranking specialties include internal medicine, women’s health, geriatrics and pediatrics, and AIDS care, which was ranked 4th in the nation.

University of Pennsylvania School of Nursing. Located in Philadelphia, this school was founded in 1740 by Ben Franklin and continues to be one of the nation’s top nursing schools.  It boasts a low student-to-faculty ratio, lifelong free career support to graduates, and world-class faculty.  The school’s website states that 95% of its nursing students pass the boards on the first try.  

University of Michigan-Ann Arbor School of Nursing.  Another consistently top-ranked school, the University of Michigan’s nursing school has one of the most extensive libraries in the country.  It’s located next to the University of Michigan Medical Health Center, with a strong emphasis on clinical application.  

Nursing is an exciting, challenging, and rewarding career.  The right school can launch you into a successful nursing career, and give you the support you need to succeed along the way.  There are thousands of great nursing schools in America-and these seven are among the best of the best.

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Orange County (california) Plants & Flowers in Seven Days

Posted by admin | Posted on 09-07-2010

Category : Region V

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Orange County (california) Plants & Flowers in Seven Days

Orange County was once a beautiful wilderness, with vast fields of grasslands, sage scrub, wildflowers, and native plants overlooking the Pacific Ocean. Today, only 1/10th of the sage scrub and1 percent of our grassland remains. One out of three of our native flowers or plants are classified as endangered. And yet, you can still visit the natural beauty of Orange County without driving for hours. The research team at Visser’s Florist and Greenhouses in Anaheim has come up with a seven day itinerary to visit the hotspots of nature’s glory that still exist in our midst. Get up early, put on some comfortable walking shoes and follow us for a whirlwind tour.

Day One – The Fullerton Arboretum. The arboretum was founded in 1979 on the grounds on Cal State University Fullerton. It is located at 1900 Associated Road in Fullerton (714) 278-3579. It is open every day from 8:00 to 4:45. Admission is free, but they do request a .00 donation.

The arboretum is 26 acres of beautiful gardens, with rare plants and flowers from around the world arranged in different collections. There are peaceful garden paths that meander through the major groups: Cultivated, Woodlands, Mediterranean and Desert. As you tour the facility, be sure to visit the Rare Fruit Grove, the Channel Islands Garden, the extensive Cycad Collection, and the Children’s Garden.

Day Two – Aliso and Wood Canyons Wilderness Park. 28373 Alicia Parkway

Laguna Niguel, CA 92677 (949)923-2200. The park offers nature hikes lead by Rangers, as well as 30 miles of riding and hiking trails. It’s a great place to take your mountain bike or ride horses. It is officially designated as a wildlife sanctuary.

Home to Orange County’s Natural History Museum, this park represents a large natural buffer between Laguna Beach, Aliso Viejo, and Laguna Niguel. The trails follow the hills and canyons and feature some spectacular views of the ocean and mountains. There is an extensive variety of native plants, flowers, and wildlife. It really provides a good representation of what Orange County once looked like. It’s a wonderful place to spend the day, although it can be quite hot in the Summer- bring water and wear your hat!

Day Three – The Flower Fields in Carlsbad California. (760) 431-0352. Ok, technically The Flower Fields are south of Orange County, but from March to May every year it is simply one of the most spectacular displays of flowers in Southern California, and well worth the extra drive.

For eight weeks every spring, the giant renunculus are in bloom and the land is changed into a sea of vibrant colors. There are currently 50 acres of planted renunculus and also 10 acres of gladioli, watsonia, and many other flowers that make the area even more beautiful. The impact of so much color and beauty is difficult to describe. Once you go, you will never forget it. Also, be sure and visit the All-American Rose Selection test garden. The Flower Fields conducts group tours and wagon rides—especially popular with the kids. If you love flowers, this is truly a worthwhile drive—and fun for the entire family.

Day Four – Oak Canyon Nature Center. 6700 E. Walnut Canyon Rd., Anaheim (714) 998-8380. The Oak Canyon Nature Center is 60 acres of natural parkland located in the hills of Anaheim. The park is made up of three canyons, joined by four miles of hiking trails and a year-round creek. It is a beautiful example of Orange County’s past, featuring the oaks, sage scrub, flowers, and plants native to the area. There is lots of wildlife in the area which makes your hike more enjoyable. This park is a little less rugged than other wilderness areas, and is appropriate for less experienced hikers.

Day Five – Carbon Canyon Regional Park. 4442 Carbon Canyon Road

Brea, CA 92823 (714) 973 3160. Redwoods? In Orange County? That’s right folks. At the end of this 1.1 mile nature hike is a magnificent 10 acre coastal redwood grove. Although they are not native to southern California, they were planted in 1975 and do great in this protected environment. Along the way to the top is a great view of Carbon Canyon Dam and thousands of native flowers and plants. In addition you will see rare Monterey Pines, elderberry, California Walnut trees. Carbon Canyon creek runs across the trail, but rock hopping is easy. Take a lunch as the giant trees make a great picnic spot. A picnic table and water fountain awaits you at the top. Parking is only .00. The park also has a small lake and plenty of sporting facilities. In the summer it will be hot, and keep your eyes open for snakes. This park makes a great day trip.

Day Six – Upper Newport Bay Ecological Reserve. 2301 University Drive, Newport Beach, California 92660 (949) 923-2290. Upper Newport Bay Nature Preserve is one of Southern California’s last estuaries – a place where fresh and salt water meet. It contains about 1,000 acres of open space and has magnificent views of the coastal wetlands. This is regarded as one of the best bird watching sites in North America. It is home to over 200 species of birds, and during the winter migration months as many as 35,000 birds have been seen here on a single day. Two important plant communities are found here – grasslands and coastal sage scrub. The reserve also contains the Muth Interpretive Center, a 10,000 square foot educational facility offering a series of exhibits and interactive displays. They also offer guided walking and water tours. It’s a great place for young and old!

Day Seven – Sherman Library & Gardens 2647 East Pacific Coast Highway

Corona del Mar, (949) 673-2261. Sherman Gardens is a 2.2 acre oasis of tranquility in the middle of an urban area. The Gardens are comprised of thousands of plants, cactus and flowers set amid beautiful fountains, brick covered pathways, arbors and trees. The Tropical Conservatory contains many beautiful orchids, heliconias, and other flowers native to that region. Seasonal flowers are everywhere. The Library is a specialized research center devoted to the study of the Pacific Southwest and contains over 25,000 books, maps, pictures and other printed items. Sherman Gardens provides a wonderfully peaceful setting to enjoy nature’s bounty at its finest. This is truly an amazing place.

So there you have it. Seven days, seven unique opportunities to view Nature’s wonderland in Orange County.

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