Why a good night’s sleep is more important than you think!

Sleep plays a valuable role in good health and well-being throughout your life. During sleep, your body is working to conserve healthy brain function and maintain your physical health. Getting enough quality sleep at the right times supports your mental and physical health, quality of life, and safety.  The damage from sleep deficiency can occur in an instant (such as an accident caused by your inability to focus), or it can harm you over time. Ongoing sleep deficiency can raise your risk for some chronic health problems as well as affect how well you are able to pay attention, react, work, and get along with others.

Here are just a few ways sleep affects you:

  • Proper sleep helps enhance your learning and problem-solving skills.
    While sleeping, your brain is preparing for the next day by building new ways to help you learn and remember information. A good night’s sleep improves learning. Whether you’re learning a new job, a new skill, or working on a new project, sleep helps enhance your learning and problem-solving skills.
  • With proper rest you are more able to pay attention, make decisions, and be creative.
    Not only does lack of proper sleep effect your learning and creativity, but it also harms your ability to make wise decisions and pay attention which is damaging for day to day activities such as driving.
    Lack of sleep also may lead to short term memory lapses called “microsleep”. Microsleep refers to brief moments of sleep that occur when you’re normally awake. For example, when you enter a room and forget why.  Many link this type of incident to aging but it is actually due to lack of proper sleep which happens to become more common as you get older. Microsleep can disrupt your work by causing you to forget important tasks among other issues. Also, this type of lapse inconfusionchaos.jpg awareness is shown to be a cause of many vehicle accidents.
  • Sleep deprivation has been linked to depression, suicide, and risk-taking behavior.
    Without restful sleep, people may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. Snap decisions are often made when we lack rest which result in negative outcomes from accidents to being convinced we are too miserable to continue fighting through the day.
  • Sleep depravation is extremely harmful to your body’s health as well as your mind’s.
    Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke and obesity to name a few issues.Sleep helps you maintain a healthy balance of the hormones that make you feel hungry or full. When you don’t get enough sleep, your hormone levels fluctuate which can make you feel hungrier than when you’re well-rested.
    Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.
    Your immune system relies on sleep to stay healthy.  Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections, colds or allergies.
  • Recurring or intense headaches are usually caused by lack of rest. 
    In a large study of migraine sufferers, half said sleep disturbances contributed to their headaches. And those who slept only six hours a night on average had more frequent and more severe headaches than those who slept longer.

Getting enough quality sleep helps you function well throughout your day.  Everyone’s insomnia-man-400x266.jpgindividual sleep needs vary. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep a night.

 

Some people aren’t aware of the risks of sleep deficiency. In fact, they may not even realize that they’re sleep deficient. Even with limited or poor-quality sleep, they may still think that they can function well.

What are some things that cause us to lose valuable sleep time?

  • Stress
    Common triggers include work related pressures, family problems, illnesses or dealing with a difficult situation in your personal life.  Usually the sleep problem disappears when the stressful situation passes. However, if short-term sleep problems such as insomnia aren’t managed properly from the beginning, they can persist long after the original stress has passed.
  • Food and Drink before bedtime
    Drinking alcoholic, sugary or caffeinated beverages after 6pm can effect your sleep as well as eating a heavy meal, sugary or spicy snacks after 6pm.
  • Too much activity within 2 hours of your bedtime can prevent your ability to fall asleep or stay asleep. 
    For example, exercising in the evening or working on a project into the night will make you subconsciously prepare to stay more active for a longer period and leave you tossing and turning while you’re trying to sleep.  Your thoughts may or may not be directly related to the activity you were doing as you toss and turn, but are still a direct result of your previous activity.
  • Nicotine
    The intake of nicotine through tobacco smoking and smokeless tobacco within 2 hours before your bedtime will inhibit your ability to have restful sleep.
  • Interruptions and disruptions
    Environmental factors can play a huge role in some people’s ability to sleep.  Some people are considered “light sleepers” who are effected by even dim lighting or the sound of a breeze outside keeping them awake.  If the person next to you snores or the bed is not comfortable, this type of disruption creates difficulties sleeping as well. Or, obviously, when we are jarred awake by a loud noise or similar, this can rob many of hours of sleep while trying to recover and calm ourselves from the sudden event.

 

Sleep deficiency is not only harmful on a personal level, but it also can cause large-scale damage. Studies have shown sleep deficiency has played a role in human errors linked to tragic accidents.  While some of the items described above cannot be avoided, it is highly recommended you find a way to obtain proper sleep customized for your lifestyle as well as the basics.  So, to reiterate a few items discussed above and also add some new;
Here are some useful tips to help you get a better night’s rest:

  • If you are stressed, practice yoga, mediation or other relaxation methods that you are comfortable with before going to bed
  • Avoid eating, smoking or extreme activities after 6pm if at all possible. And avoid drinking anything other than water in this time frame as well.
  • If you are light and/or sound sensitive, use a sleep mask and/or ear plugs to help mask environmental disruptors from ruining your sleep.
  • Daily exercise is excellent for your well being for many reasons including enabling you to get better rest at night.  Just be sure your exercise is done earlier in the day to avoid restlessness later in the evening.
  • Maintaining a regular bed time is extremely helpful in maintaining proper rest.  Studies have shown that the average person needs 8 hours of sleep, so calculate your bed time around that period.

SB.jpgIn closing, sleep deprivation can be a miserable and harmful experience for you and those in your circle.  While it’s not necessarily easy to manage, we hope you have found some helpful information in this blog to manage your sleep habits and get more rest. If you found this blog useful, be sure to follow us for safety tips and more helpful information and share our blog with your friends.  If you have a health or safety topic you’d like to see covered in our blog, let us know!

Sweet Dreams,
Close Range Safety Training Academy

 

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Beat the Heat and avoid the Dangerous Side of Heat Exposure

The population of California grows annually by leaps and bounds.  Many newcomers will tell you the main reason for the move is the moderate weather.  Yes, Californians are blessed with mild winters and low humidity, but that doesn’t mean things don’t get extremely hot in California.

Anywhere you see hot summers you can expect people to suffer from heat related illnesses.  Californians are not exempt from this hazard and we’d like to teach all of our readers how to beat the heat no matter where you are!

Outdoor activities in hot weather and direct sun increase the risk of heat-related illness when overexposure occurs.  When the air temperature is near or warmer than one’s normal body temperature, cooling of the body becomes more difficult. Blood circulated to the skin cannot lose its heat so sweating then becomes the main way the body cools down. But, sweating is only effective when the humidity level is low enough to allow evaporation, and if the fluids and salts that are lost are adequately replaced. If the body cannot get rid of excess heat, it will store it. When this happens, the body’s core temperature rises and the heart rate increases. As the body continues to store heat, the person could suffer from heat related illnesses such as heat rash, heat stroke, exhaustion, or cramps. Usually, when someone is effected by heat illness they begin to have difficulty focusing, may become irritable or sick, and often lose the desire to drink. The next stage is usually fainting and could even result in death without accurate care or if the person is not cooled down properly.

USE THIS CHART TO HELP IDENTIFY SYMPTOMS AND
LEARN WHAT ACTION TO TAKE:

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Outdoor activities are safest when the heat index is <91°F and proper precautions are in place such as plenty of cool fluids available and an ice chest that also has ice packs ready to use. If activities cannot be avoided when the heat index is above 91°F be prepared with adequate amounts of fluids available for everyone who will be in the heat, make sure that everyone is dressed in light, breathable clothing and make sure there is a shaded or air-conditioned area everyone can escape to throughout the day.

Recently, we shared a blog about the importance of sun screen and some valuable tips.  Be sure to read this blog also to be fully safe not only from heat illness but also the dangers of UV rays.

Follow Close Range Safety Tips for blogs about your health and safety monthly and be sure to visit our website closerangetraining.com to see what classes we have to offer!

Is An A.E.D. Necessary at My Business?

The answer is YES! And here’s why:

An automated external defibrillator (AED) is a lightweight, portable device that delivers an electric shock through the chest to the heart. The shock can stop an irregular heart rhythm and allow a normal rhythm to resume following sudden cardiac arrest (an abrupt loss of heart function). 

The good news is that cardiac arrest is reversible in most victims if it’s treated quickly! The development of the AED, which automatically analyzes a heart rhythm and prompts the user to deliver a shock when necessary, enabled the shocks to be given by rescuers who aren’t medical professionals making  it possible for more people to respond to a medical emergency where defibrillation is required.  

Unfortunately, anyone can experience a heart attack and it can happen anywhere at any time. Often you see headlines where lives were saved at restaurants, sporting events, social galas, churches, gyms, airports and much more by using an AED. Without an AED on site, the only thing bystanders can do is call for help and hope it arrives in time.

OnSite_wAccessories1.jpgHaving an AED on site is the first step toward first response rather than anticipating timely help to save a life. But without proper training, an AED is rendered useless.

Keeping your AED in an easily accessible location is key, but training multiple people on how to use it is critical!

Let’s Review Some Common Questions About AEDs

Are AEDs safe to use? Yes, by anyone who’s been trained to operate them. Studies have shown that 90 percent of the time AEDs are able to detect a rhythm that should be defibrillated. And 95 percent of the time they are able to recommend NOT shocking when the computer shows defibrillation is not indicated.

How does an AED work? There’s a built-in computer that checks a victim’s heart rhythm through adhesive electrodes. The computer calculates whether defibrillation is needed. If it is, a recorded voice tells the rescuer to press the shock button on the AED. This shock momentarily stuns the heart and stops all activity. It gives the heart the chance to resume beating effectively. Instructions guide the trained user through the process.

If an AED instructs you through the process, why is training necessary? People with first aid training are able to recognize wether or not an AED is actually needed.  Users should be trained in CPR and AED use.  Training increases the confidence of responders, eliminating the fear that prevents others to act. Knowledge of how to apply this life-saving equipment to a person is essential.  Though the AED does provide basic instructions and guidance throughout the process, certified training makes a huge difference in the outcome of survival for the victim.

How easy is training and how can I get it? The average AED/CPR and First Aid Training is about 5 hours in length and very simple. There are various training courses available which can range from simply AED & CPR Training to training that includes these as well as pediatric care and first aid. There are several ways to locate training, including visiting the American Red Cross’s website, The American Heart Association’s website, or if you are in the Los Angeles, CA area you can visit our website to request AMRC Certified AED/CPR training here!

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Remember: Cardiac arrest knows no age, sex or weight limits and can occur at any time to anyone. Having an AEDs can greatly increase survival rates and without using an AED the clock is ticking for a person’s survival. AEDs are worth investing in and you never know if one day you may need one to save a life or for someone to possibly save yours.

Stay safe, healthy and in the know by following our blog!

Valentine Tips for a Healthy Heart 💗

Here are 7 ways to honor your heart and return the love to your heart that it gives you every day…

🍎 EAT HEALTHY 🍎

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Eat Healthy! Vegetables and fruits are good sources of vitamins and minerals, also low in calories and rich in dietary fiber. Both contain substances found in plants that may help prevent cardiovascular disease. Eating more fresh fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products.

⚖️ CONTROL YOUR CHOLESTEROL ⚖️

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The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet.

⚖️  MANAGE YOUR BLOOD PRESSURE ⚖️

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High Blood Pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys. To manage your blood pressure you should eat a heart healthy diet, reduce sodium intake, get regular exercise, maintain a healthy weight, and avoid tobacco smoke. For more information on maintaining your blood pressure, Cholesterol levels and general heart health click here.

🔻 REDUCE BLOOD SUGAR 🔻

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Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells. If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes. Begin your healthy diet by reducing consumption of simple sugars that are found in soda, candy and sugary desserts. Also take your medications regularly if prescribed and get your exercise!

💪 GET PHYSICAL 🚵

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The first step is to talk to your doctor and get recommendations of what would work best for you on a personal level based on your medical history. Moderate exercise can significantly reduce your risk of heart disease and other chronic illnesses as well as improve your endurance, strength and flexibility. Here are four simple ways you can get physical and be on your way to a healthier heart:
🚶 Brisk Walking is a natural way to improve your fitness.                                                   🏃 Running: If you are a beginner to running, start out with a brisk walk and add 1 to 2 minutes of running every 5 minutes of walking. As you get more fit, you can increase the minutes you run until you don’t need to walk in between.
🏊 Swimming laps or even participating in water fitness classes will not only raise your heart rate and improve your heart health, the water provides multi-directional resistance that will improve your muscular strength and tone. 
🚲 Cycling is a low-impact exercise that you can do solo in the gym, in a spin class, or outside on the road or trails.

🔻 REDUCE STRESS 🔻  

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Reducing Stress: When you are faced with stress, the ways you cope with it play a huge roll in either compounding it or truly eliminating it. Don’t look to escapes like drugs or alcohol, junk food, over sleeping, zoning out completely or taking it out on those around you.  Some of the best ways to deal with stress are to, try meditation, avoid people and situations that create stress in your life whenever possible AND get more rest! Check out these great tips on reducing stress from Web MD.

🚭 QUIT SMOKING 🚭

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Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease. Smoking can also reduce your good cholesterol (HDL) and your lung capacity, making it harder to get the physical activity you need for better health. Whatever it takes for you to stop smoking, it is worth it! Visit the American Heart Association’s Quit Smoking website for tools and resources.

Close Range Safety Training Academy wants YOU to be our Valentine for many years to come! Subscribe to our blog for safety tips, wellness tips and more to keep you informed, healthy and happy.

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