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Better Sleep Guidelines

 

Top 10 Ways to Get a Better Night's Sleep Tonight

By Brandon Peters, M.D.

Updated March 11, 2013

There are simple guidelines that will help you have better sleep tonight. At some point in their lives, for any number of reasons, nearly all Americans will have difficulties sleeping. This can lead to significant distress, but have no fear! There are simple steps to take that will help you to sleep better tonight.

1. Get up and go to bed at the same time every day, even on weekends.

   We are creatures of habit, and our sleep is no exception. By consistently going to bed and getting up at the same time, we condition our body to follow a regular pattern of sleep. This allows our body’s natural clock, called a circadian rhythm, to help initiate and maintain our sleep.

2. Make sure your bedroom is quiet, dark, cool, and comfortable.

   Studies find that sleeping in a cool environment is most conducive to sleep. By eliminating excess noise and light, we can minimize the disruptions that might wake us up. In addition, the bedroom should be a relaxing place and not a source of stress.

3. Bedrooms are for sleeping and sex, not for watching television or doing work.

   Somehow we have managed to make the bedroom a multipurpose room. All electronics must be removed! Televisions, gaming systems, computers, telephones, and various other gadgets are stimulating and disruptive to sleep. Don’t allow them in your bedroom and don’t use them in the brief period before going to bed. Even the small amount of light from a computer screen in the evening hours can stimulate your brain into thinking it is time to be awake. Moreover, do not use the bedroom to do work as these activities are likewise stimulating and will disrupt your sleep.

4. Avoid caffeine, alcohol, and nicotine 4-6 hours before bedtime.

   Caffeine can be found in expected places like coffee, soda pop, or tea, but also in unexpected foods like chocolate. As a stimulant it will keep you awake, even if used nearly six hours before bed. Likewise, nicotine will disrupt your sleep. And contrary to common practice, an alcoholic “nightcap” can actually make your sleep worse. Though it may cause you to become drowsy, alcohol fragments the stages of your sleep and makes it more disrupted.

5. Don’t take naps.

   The period of time that you are awake adds to something called “sleep drive.” The longer we stay awake, the more we want to go to sleep. By taking a nap we can relieve this desire to sleep, but it will also make it less likely that we will be able to easily go to sleep later. Adults should have a consolidated period of sleep at night without additional naps. If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder warranting further evaluation.

6. Exercise every day, but avoid doing it 4 hours before bedtime.

   Staying active and physically fit is an excellent way to ensure a good night’s sleep. However, exercise too close to bedtime may actually cause difficulties in getting to sleep as your body will still be revved up.

7. Develop sleep rituals which include quiet activities, such as reading, 15 minutes before bedtime.

   Just like we maintain for children, adults need daily sleep rituals prior to going to bed to allow us to unwind and mentally prepare for going to sleep. These rituals should include quiet activities such as reading, listening to relaxing music, or even taking a nice bath.

8. If you are having trouble getting to sleep, don’t struggle in bed or you will train yourself to have difficulties there.

   Individuals who have difficulty initiating sleep often toss and turn in bed and try to force sleep to come. As this is repeated, night after night, this sets up a situation where we associate our bed with the anxiety of not being able to sleep. If you are unable to get to sleep within 15 minutes, go to another quiet place and lie down until you feel ready to fall asleep, and then return to your bedroom to sleep.

9. Avoid eating or drinking in the few hours right before going to bed, as these might lead to disruptions of your sleep.

   Discomfort with heartburn or acid reflux as well as needing to get up multiple times to urinate can be very disruptive to a good night’s sleep. It is best to avoid setting up these situations by not eating or drinking in the few hours just prior to bedtime.

10. Make sleep a priority: don’t sacrifice sleep to do daytime activities.

    The most important advice is to respect that your body needs to sleep. Too often we are likely to allow our sleep time to be infringed upon when our daytime obligations take longer than we expect. Additionally, opportunities to engage in pleasurable activities—visiting friends, watching television, playing on the internet, eating out, and any number of others—quickly cut into our sleep time if we allow them to. It is important to schedule your sleep time and keep to that schedule, no matter what might come up during the day.

_Source:

National Sleep Foundation.

World's Tallest Buildings 2020

 

Tallest skyscrapers -click link

These are the potential tallest skyscrapers of the world for 2020

 

Anvisa proíbe a comercialização de 21 novas drogas

 

Drogas são criadas para driblar lista de entorpecentes.Outras duas substâncias serão controladas:Tapentadol e a Teriflunomida.

A Agência Nacional de Vigilância Sanitária (Anvisa) anunciou nesta terça-feira (18) a proibição do consumo e da comercialização de 21 novas drogas no país, incluindo substâncias alucinógenas que são proibidas em outros países, como os Estados Unidos. A decisão ainda será publicada no "Diário Oficial da União". Segundo o  diretor-presidente da Anvisa, Dirceu Barbano, "a comercialização, o porte ou a utilização são considerados crime".

Além disso, duas substâncias entraram para a lista de produtos controlados: o Tapentadol e a Teriflunomida. As mudanças estão na atualização da Portaria 344/98, que define as regras para substâncias de controle especial e substâncias proscritas (proibidas) no Brasil. Desde 1999 a Anvisa já realizou 37 atualização da portaria de medicamentos controlados.

Segundo a Anvisa, "as 21 substâncias são drogas criadas para burlar as listas de drogas ilícitas publicadas no mundo. Nenhuma delas tem utilidade com medicamento, são produtos que simulam efeitos semelhantes ao de outras drogas ilícitas já conhecidas". Uma das substâncias é a metilona, um alucinógeno sintético estimulante semelhante ao ecstasy. Outra substância que teve o uso proibido foi a metoxetamina, droga recreativa com efeitos estimulantes.

De acordo com o diretor de Regulação Sanitária da Anvisa, Renato Porto, as análises começaram a ser feitas no ano passado e apontaram outras proibições necessárias. “Tivemos dois pedidos feitos pela polícia e após o trabalho da Agência esse número foi aumentado para garantir que formas semelhantes destas drogas também fossem incluídas”, explicou Porto.

A Anvisa também aprovou a inclusão de duas substâncias na lista de produtos controlados, o Tapentadol e a Teriflunomida. São medicamentos que ainda não existem no Brasil, mas caso venham a ser registrados seguirão as regras de controle especial, já existentes para outros medicamentos.

No domingo (16), reportagem do Fantástico mostrou que brecha na lei impede que Polícia Federal apreenda novas drogas (veja no vídeo ao aldo).

A atualização da lista partiu de solicitações da Junta Internacional de Fiscalização de Entorpecentes (Jife), ligada à ONU, do Ministério Público e da Polícia Federal. Veja a lista:

Drogas proibidas
25I-NBOMe
25C-NBOMe
25D-NBOMe
25B-NBOMe
25E-NBOMe
25N-NBOMe
25P-NBOMe
25T2-NBOMe
25T2-NBOMe
25T7-NBOM
25H-NBOMe
Metilona
4-cloro-2,5-dimetoxifeniletilamina (2C-C)
4-metil-2,5-dimetoxifeniletilamina (2C-D)
4-etil-2,5-dimetoxifeniletilamina (2C-E)
4-fluor-2,5-dimetoxifeniletilamina (2C-F)
4-iodo-2,5-dimetoxifeniletilamina (2C-I)
4-etil-tio-2,5-dimetoxifeniletilamina (2C-T-2)
2,5-dimetoxi-4-propiltiofeniletilamina (2C-T-7)
MXE (metoxetamina)
5IAI (5-iodo-2-aminoindano)

Drogas controladas
Tapentadol
Teriflunomida

Suplementos
Nesta segunda-feira (17) a Anvisa também proibiu a comercialização de quatro alimentos para atletas com fórmulas não autorizadas no Brasil: Isofast- MHP, Alert 8-hour-MHP, Carnivor e Probolic –SR-MHP. Todos eles são distribuídos pela Nutrition Import Comercio Atacadista de Suplementos

O Isofast- MHP e o Alert 8-hour-MHP, ambos fabricados pela empresa Maximum Human Performance, foram proibidos por conter BCAA (aminoácidos de cadeia ramificada) e Taurina.

Já o Carnivor, da MuscleMeds, foi proibido por apresentar vitamina B12 e B6 em teores acima do recomendado para a ingestão diária, além Glutamina (alfa-cetoglutarato) e a Ornitina (alfa-cetoglutarato e alfa-cetoisocaproato), que são substâncias sem comprovação de segurança para uso em alimentos.

E o Probolic –SR-MHP, fabricado pela Maximum, foi suspenso porque contém ácido linoleico conjugado, substancia não considerada segura para uso em alimento. Sua rotulagem original também indica que o poduto possui aminoácidos de cadeia ramificada, que não devem ser indicados para atletas.

Segundo a agência, a fiscalização da venda deste produtos será feita pelas Vigilâncias Sanitárias Estaduais e Municipais.