Sleep

I just looove stumbling across these kinds of "facts"... :D

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IN THE MORNING

Sleep an extra 20 minutes.

There's no substitute for a solid night of Z's, but research suggests that rising as late as you can get away with—even if it's just 20 or 30 minutes later than you usually do—can make you more relaxed during the day. Our bodies naturally crank up the stress hormone cortisol in the a.m. so that we'll get up and moving, but postponing your wake-up time can lower those levels just enough to take the edge off. In a study at London's University of Westminster, earlier risers (who woke up as early as 5:22 a.m.) had higher cortisol levels during the first 45 minutes of their day and tended to be angrier at night than later risers (who got up as late as 10:30 a.m.), regardless of how much total sleep they got. While there's no optimal wake-up time, the researchers say, set the alarm for as late as your schedule will allow. For best results, try to go to bed and wake up at about the same times every day; this will keep your body clock running smoothly.


IN THE AFTERNOON

Take a power nap.

A midday snooze isn't just for babies! By 2 p.m., your body temperature starts to dip, just as it does before bedtime, bringing your eyelids with it. Instead of hitting the vending machine for a sugar high—and eventual crash—try succumbing to your sleepiness and indulging in a 10-minute siesta. An Australian study compared naps lasting 5, 10, 20, and 30 minutes and found that 10 minutes left participants feeling the most refreshed, rested, and alert. Just make sure to set an alarm on your watch or phone so your doze doesn't go overtime, which can cause sleep inertia (that horrible post-snooze grogginess). Can't nap at work? Get off your duff for a 10-minute loop around the block. It's not as restorative, but it will clear your head and boost your circulation, energizing mind and body.


8 WAYS TO STAY HEALTHY

4. Sleep in

A patient once told me, "Doc, I can sleep when I'm dead." I reminded him that it might happen sooner than he expected! Burning the candle at both ends may make you more productive, but it won't make you healthier. Over half of American adults experience some difficulty sleeping or don't get enough sleep on a regular basis. Sleep disorders have been linked with serious health problems such as high blood pressure and heart attacks. Sleep deprivation also may be an important factor in weight gain and obesity. While it's best to get the sleep you need every night (ideally seven to eight hours), it's also possible to make up for lost sleep by taking a quick nap in the afternoon or sleeping in on the weekends.