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Fall 2016
In This Issue: A prescription for safety | Be smart about sleep | Enloe Volunteer Services pledges $500,000 to Cardiovascular Care Center campaign | Healthy Mini Pumpkin Muffins



Gaining weight? Get more sleep

Studies suggest a link between sleep duration and weight gain. You're more hungry (especially for sweets and snacks) because sleep deprivation alters key hormone levels such as cortisol, which increases appetite and weight gain. When a body is stressed, it tries to produce serotonin to calm you down. The easiest way to do that is by eating high-fat, high-carb foods that produce a neurochemical reaction. Bottom line: If you need to lose weight, be sure to get enough sleep.

Be smart about sleep
Tips for getting a good night's sleep

Have you been accused of getting up on the wrong side of the bed? It might be because you didn't get much sleep on any side of the bed.

More than one-third of American adults are not getting enough sleep on a regular basis, usually sleeping less than seven hours during a 24-hour period.

Poor and inefficient sleep has been linked to depression, diabetes, high blood pressure, heart disease, obesity, stroke and frequent mental distress.

Sleep is not a luxury; it is a necessity for good health and well-being. "Poor sleep, especially from a disorder such as sleep apnea (which causes disrupted breathing during sleep), has a profound negative impact on your cardiovascular and overall health," explains Dinesh Verma, MD, medical director of North State Pulmonary/Critical Care Associates.

Catch more zzzs with ease

  • Go to sleep at the same time each night and wake up at the same time each morning.
  • Schedule sleep just like any other daily activity.
  • Sleep in a quiet, dark, relaxing room. Keep laptops, checkbooks, work and gadgets out of the bedroom.
  • Exercise to help you sleep more soundly.
  • Avoid hidden sleep stealers like caffeine and alcohol before bedtime.
  • If you wake and don't return to sleep in 15 to 20 minutes, get up and read or listen to relaxing music. Return to bed when you feel sleepy.

If you're concerned about your quality of sleep, including snoring, gasping or experiencing leg cramps or difficulty breathing during sleep, talk with your doctor about it. He or she can help identify issues that may be interfering with your sleep, and suggest next steps for more treatment. AWAKE, a sleep apnea support group, meets on the third Thursday of every other month at Enloe HomeCare & Hospice. The next meeting is Thursday, November 17. For details, call (530) 332-3117.

For additional sleep information, visit

How much sleep is enough?

The National Institute of Health recommends these daily sleep guidelines for age groups.

Newborns: 16-18 hours
Preschool-aged Children: 11-12 hours
School-aged Children: At least 10 hours
Teens: 9-10 hours
Adults (including older adults): 7-8 hours

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