PhysEdDude
  • Home
  • Mark on the World
  • #SISPhysEd
  • My Resources
    • Informational Websites
    • Ultimate Google Doc Folder

#NeedSleep #LifeHack

5/19/2015

0 Comments

 
Woke up today and was about to reach for the snooze button but I remember reading that, quite honestly, the snooze button is not going to do anything for you at this point. The Snooze button is a psychological crutch that is leaving you more groggy and in a worse state every time you press it. Here are some key facts to remember about sleep!

First:
Sleep varies by age so the following are numbers from the National Sleep Foundation are a good rule of thumb, but depending on genetics, age, exhaustion level and other independent factors, these are the most current numbers: 
  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category)
Sleep Hack: Rather than hitting your snooze button in the morning you should be setting a bedtime reminder that is dependent on your wake up time. Better yet, find a consistent time to get to bed and TRAIN your body when to sleep!

Second:

Understand that by not getting enough sleep you are exposing yourself to a greater risk of negative health consequences. Sleep occurs in cycles and is one of the most important things you can do for your body everyday. Through rapid eye movement (REM) and deep sleep cycles, your brain organizes your days activities and allows your body to get the rest it needs in order to function. Recent studies have shown that the organization cycle happens closer to the END of your overall rest time, which means your processing yesterday moments before you begin today! Consequently, if you are waking up too early in the middle of this cycle you're not getting the process time you need which research has shown cuts into your mental sharpness for the remainder of the day.
Sleep Hack: Wake up as natural as possible. Use an eye mask during the summer months so the sun doesn't dictate when you awake. Don't startle yourself awake by loud noises, have a soft sound that gradually wakes you in the morning. This also means, if you wake up before your alarm, it's time to get up, your body is ready to go!

Third:
You have tried to get enough sleep, you've practiced healthy habits mentioned above and the tiredness still sets in halfway through the day, it's time to learn from other cultures. Take a siesta, 20 minutes or so in the middle of the day have been associated with a decrease in coronary mortality and is literally built into our biological rhythms of sleep. Research tracking thousands of subjects' sleep habits continue to show evidence the body is in need of rest during the mid-afternoon, and to strengthen their research it's not just those who did not get enough sleep the night before, it's innate in EVERYONE! You might have also heard that a mid-afternoon nap spawns from a large meal and the bodies need energy to process but other students negate that as well, all persons had the same dip in brain activity whether they had lunch or not. 
Sleep Hack: Know where you can get a quick nap in. Don't spend your precious nap time catching up on shows or reading the sports blog, get to your nap spot and get that 20 minutes you deserve. Trust me, you'll be much more productive. If George Costanza knew it to be true, how have you not yet seen the light? 
Feeling Sleepy? An Urge to Nap Is Built In

Why the Snooze Button Is Ruining Your Sleep


0 Comments

Book it, Work for it, Commit to it! Time to CURE the "SOMEDAY" disease!

3/2/2012

0 Comments

 
Whether you are a student, teacher, parent or dog I challenge YOU! 

Discussing goal setting and physical exercise in my health class at HCS the topic came up, "What are some things I can do other than the USUAL?" I light up with delight when questions like this come up. Pushing yourself is not generally the "norm." When people ask what they can do in order to make themselves better I get kind of GIDDY!

I found myself getting lost in the question and began side tracking from my lesson plan to talk about the many kinds of races students could sign up for and participate in. I told them, "think of it as a fitness goal." I carried on, "do you remember talking about the SMART goals earlier this year?" Here is your chance to commit yourself and fulfill an exercise goal. JUST BOOK IT, just get on the website and sign up for the next 5K, 10K, or some other running race maybe try a cycling options regardless of what it is commit to it and train for it. Set small goals for yourself and you can accomplish one thing at a time!

I broke into talking about some of the specialized races people are starting to come up with. The passion in some of these students eyes blew past me and into their future thinking about the ZOMBIE race, SPARTAN race, and URBANATHLON presented by Men's Health. These are only some many races that you can do to have a little bit more fun with fitness.

****ADDED 3/7/2012
There were a couple of races I did not mention that I came across throughout the week. Along with the "specialized races" above you could also look into THE TOUGH MUDDER and the WARRIOR DASH. Good luck and leave me some feedback if you do decide to sign up and race on ANY of the events I have mentioned!****

The whole rant that I have been on here comes down to one thing...GET ACTIVE! Whether you are the parent, teacher, student or even a really uber intelligent dog who reads blogs, you could be the catalyst to making someone in your life more healthy. Statistics continue to show how a healthy diet and activity of any sort contributes to longevity of life. How much more time do you want to spend with you family and friend, how much more time do you want enjoying life, being healthy and taking in all of the beautiful scenes this world has to offer! 

MY CHALLENGE TO YOU:

 Check out some of these sites and make a COMMITMENT! 
0 Comments

Book that ALL PARENTS should read!

12/22/2011

1 Comment

 
Picture
Kid's health is at an all time low. So many societal factors are contributing to the rapid decline of today's youth. Currently I am reading a book that I feel all parents should read. The facts are there and the teachings are simple, the challenge awaits parents AND children to make the change to improve their health. Childhood obesity is on the rise and Type 2 diabetes continues to plague those not being mindful of what they are putting in their bodies. Statistics say that if a child born around 2000 develops type 2 diabetes by the age of fifteen, it will take FIFTEEN years off of their life. A males projected age would be 60 rather than 75 and a females would be 65 rather than 80! Please do what you can and have a look at this diet/habit and life changing book! Living healthy starts with what you are eating!

FROM The Great Physician's Prescription for Children's Health - Jordan Rubin
The Seven Keys are:
1...Teach Them to Eat to Live.
2...Supplement Their Diets with Whole Food Natural Supplements.
3...Introduce Your Children to Advanced Hygiene.
4...Condition Their Bodies with Exercise and Body Therapies.
5...Reduce Toxins in Their Environment.
6...Help Them Avoid Deadly Emotions.
7...Lead Them to Live a Life of Prayer and Purpose.

I am looking forward to researching a couple of these myself! Come back and have a discussion about it!

1 Comment
    Picture

    Mr. Mark Knudsen
    @PhysEdDude

    PhysEd & Life Skills
    Shekou International School
    Creator of iPEC


    RSS Feed

    Tweets by @PhysEdDude

    Categories

    All
    Blog Format
    Childhood
    Children's Health
    Children's Health
    Cognitive
    Cycling
    Development
    Diet
    Discussion Question
    Double Dutch
    Education
    Emotional
    Exercise
    Free Advice
    Goal Setting
    Grant
    Habit
    Hcs Human Performance
    Health
    HG&D
    Interview
    IPad
    Jordan Rubin
    Jump Rope
    Life Hack
    Pd
    Physical
    Poetry
    Professional Development
    Races
    Recommended Book
    Resources
    Running
    Scholarship
    Sleep
    Social
    Taylor Mali
    Technology
    Video
    Website

    Archives

    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    August 2015
    June 2015
    May 2015
    February 2015
    January 2015
    November 2014
    September 2014
    August 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    September 2013
    August 2013
    April 2013
    March 2013
    December 2012
    November 2012
    October 2012
    March 2012
    January 2012
    December 2011
    November 2011
    October 2011

What's going to be your MARK on the world?
  • Home
  • Mark on the World
  • #SISPhysEd
  • My Resources
    • Informational Websites
    • Ultimate Google Doc Folder