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Author Archives: Core Products

  • Core Products Acquires Swede-O

    Posted on March 1, 2017 by Core Products

    AnklelokblkCore Products International, Inc., USA manufacturer of best quality, innovative braces, supports, orthopedic soft goods, and hot and cold therapy is excited to announce the acquisition of Swede-O, a leader in providing products designed to help prevent and rehabilitate ankle related injuries.

    Core Products (Osceola, Wisconsin) is excited to announce the acquisition of Swede-O (North Branch, Minnesota) effective March 1, 2017.

    Both Core Products and Swede-O are well known for manufacturing high quality, innovative orthopedic products. Core Products is well known in the alternative healthcare and home healthcare markets while Swede-O has been a leader in the athletic, rehabilitation and podiatry markets.

    Core’s President and Founder, Philip Mattison, was recently quoted as saying “We have great respect for the quality and history of the Swede-O product line. Here at Core we are looking forward to leveraging our innovative capabilities, lean manufacturing processes, and marketing expertise to grow the Swede-O brand.”

    Early in their history, Swede-O realized everyone’s ankle and/or injury was not the same. That is why they developed different styles of ankle braces to suite almost any situation. They’ve recently expanded beyond the ankle, launching a new line of innovative products to fit most any part of the body. This philosophy aligns perfectly with Core’s Purpose, “Making YOUR Life More Comfortable!”

    Core Products will continue to operate Swede-O from the North Branch, MN location. Customers will place orders and request customer service through Swede-O at 800-525-9339 or Core’s main office at 800-365-3047, by email at info@swedeo.com, customerservice@coreproducts.com, or online at www.swedeo.com.


    This post was posted in Company

  • How to Evaluate an Independent Living Community

    Posted on February 9, 2017 by Core Products

    By Brian Acton

    living-comunityMany older Americans reach a point where they’re ready to simplify. They may no longer need a big house or city home, and want to settle down in a community that can cater to their needs.

    One popular option is to move to an independent living community of retirees. Independent living communities offer housing with built-in social opportunities, recreation facilities and other services that cater to an older crowd.

    But finding the right community could take careful evaluation. If you’re considering an independent living community, there are a few specific questions you should be asking before you decide where to spend your golden years.

    Should You Choose a CCRC or Rental Community?

    You have two primary options when moving into an independent living community: a continuing care retirement community (CCRC) or a rental community.

    CCRCs charge a substantial entrance fee and a monthly fee as well. They offer many housing choices, health and wellness centers, community activities and home maintenance. Most CCRCs have assisted living facilities to take in residents once they require additional care, so residents can spend the rest of their lives in the community. One downside: if you decide to move, you could forfeit some of your upfront entrance fee. Potential residents often must pass a medical and financial screening before they’re approved to move in.

    Rental communities offer many of the same amenities with a much smaller entrance fee. They may or may not have nearby assisted living facilities.

    How Much Will It Cost Me?

    One of the first things to evaluate at any community is the cost. Because of their entry fee, CCRCs can be quite expensive and they’re often funded by the sale of the resident’s prior home. Rental communities will usually have a higher monthly cost.

    Those aren’t the only costs to consider. Many communities come with meal plans, entertainment and transportation included. If the community doesn’t provide these services as part of the package, you’ll have to factor those expenditures into your total cost of living.

    What Perks Will I Get?

    You should carefully evaluate the “fun factor” of the community, meaning the events and services that provide recreation and an opportunity to make friends. These perks could include rec centers, movie nights or a community pool. You should look for activities and facilities you’ll actually enjoy, because otherwise you’ll be paying for services you likely won’t use.

    Independent living communities also can offer services you may not have considered, including housekeeping, utilities and onsite medical staff. When you’re touring a community, make sure to get a full picture of the available services.

    Is the Community Conveniently Located?

    Independent living communities offer the luxury of convenience, with many of your needs offered in one place. But you’ll probably want to go off reservation at times. If you don’t have your own car, you’ll need to know the available transportation options. You should also consider the community’s proximity to friends, family and your favorite places to visit or activities to participate in.

    Is the Community Right for Me?

    Finally, you’ll have to decide if the community is the right fit for you. That’s something you’ll have to get a feel for as you visit different locations. Outside of touring the homes and available facilities, you should investigate each community with a critical eye. Talk to different residents and staff members to get their perspectives. Take a look at the quality of the facilities you see. And if you’re moving in with your partner, you’ll want to consider their needs as well.

    You may even decide that retirement communities - at least for the time being - aren’t for you. Picking the right place to live in your golden years depends entirely on your priorities, so don’t make the decision lightly.


    This post was posted in Education

  • Four Housework Tips for People With Back Pain

    Posted on February 3, 2017 by Core Products

    By Brian Acton

    housework-back-painConsistent or recurring back pain can make even the most simple, mundane household chores a hassle. Cleaning activities that include lifting, bending or crouching can cause pain flare-ups or injury. But your trash still needs to be taken to the curb, your corners still need to be dusted and your dishes still need washing. You don’t have the choice to ignore your household chores.

    Instead, you must find a way to make your housework bearable. Follow these tips to make your chores manageable, reduce the risk of injury and limit your back pain.

    Lift Correctly

    Whether you’re carrying boxes to storage or taking out the trash, lifting incorrectly can cause injury or pain. Using your back to lift heavy loads puts an unnecessary amount of strain and tension on your muscles. Instead, you should lift objects close to your body with your legs apart and a bend in your knees. Engage your leg muscles when lifting. When you’re walking with a heavy load, make sure to turn your entire body as your go instead of twisting to the side as you move around or set things down.

    This concept also applies to vacuuming, raking or shoveling snow. Avoid twisting your back or repeatedly bending at the waist when completing these motions. Instead, step forward with one foot with a slight bend in the knee.

    Choose the Right Equipment

    When shopping for equipment, keep an eye out for products that will lighten the load of your household chores.

    For instance, you may strain your back when reaching to dust hard-to-reach areas. But a high reach duster with an extendable handle can help you easily reach those areas without having to reach too far or lug around a stepstool.

    Hauling around a heavy vacuum is another task that can injure your back. You might want to invest in a lightweight, handheld vacuum that you can easily carry around the house or up and down stairs. If you’re really looking to cut back on vacuuming, a Roomba could even eliminate much of your vacuuming.

    The point is, the equipment you use to do housework can contribute to your back pain or help you to avoid it. Choose wisely.

    Take Breaks

    No matter what chore you’re doing - scrubbing dishes, cleaning toilets or folding laundry – staying in one position for too long can put a strain on your back. Make sure to change your position regularly, taking breaks to walk around or perform another task. You can break large tasks into smaller ones to avoid staying locked into one position or one repetitive motion over and over.

    Hire Someone

    Some chores are going to be extremely difficult for back pain no matter how many precautions you take. If your back simply can’t take shoveling snow or scrubbing your shower, help from the neighborhood kids or a maid service might be just what you need to save your back.

    In Closing

    You shouldn’t have to live in fear of the havoc your housework could wreak on your back. By staying conscious of your movements, wisely choosing your equipment, taking regular breaks and knowing when to rely on hired help, you can reduce the risk of back injury while keeping your house in awesome shape.


    This post was posted in Education

  • Too Cold to Venture Outside? Try These Indoor Workout Tips

    Posted on January 24, 2017 by Core Products

    By Brian Acton

    cold-exerciseIf you tend to get your exercise outdoors, winter’s cold weather and slippery conditions may range from unpleasant to downright hazardous. Winter conditions can tempt you to skip your workout entirely and avoid snow, ice, wind-chill and freezing temperatures.

    Not so fast. There are plenty of ways you can work up a sweat indoors and avoid the cold. Here are a few ideas to keep you active while you await warmer days.

    Hit Workout Machines at Home or at the Gym

    If you have the space, a workout machine at home can help you burn calories without having to step out your front door. At home, you can watch TV or turn your choice of music as loud as you like. If you don’t have the space, of course, gyms have you covered. Here are a few great workout machines:

    • Rowing machine: rowing machines have increased in popularity in recent years, as they provide a low impact cardio workout that exercises the entire body.
    • Stationary bike: stationary bikes come in all shapes and sizes these days, including recumbent, upright and adjustable.
    • Treadmill: the cornerstone of the indoor cardio workout, treadmills can support simple runs and custom workout programming.

    You also don’t have to spend a lot on high-tech workout equipment or strap in to complicated machines at the gym. There are plenty of low-tech options as well, including:

    • Weights: whether you prefer free weights or lifting machines, there’s an option to target the muscle group you want. You can go as heavy or light as you need.
    • Medicine balls: medicine balls can be used in a number of workouts that target all body areas, especially your core.
    • Resistance bands: basically giant rubber bands, resistance bands come in different sizes and resistance levels and can be used on their own or to help scale the difficulty of common exercises.
    • Jump rope: jump ropes are fantastic workout options as they can get you into a rhythm and breaking a sweat very quickly.

    Go for a Swim

    If there’s a local indoor community center or member-based pool, it might be the right time to sign up and swim all winter long. Swimming is a fantastic low-impact exercise that helps you exercise without straining or hurting joints and muscles. And, that heated pool area is going to feel blissful when contrasted with the cold temperatures outside.

    Join an Exercise Class

    Belonging to a gym has many benefits during the winter months, including exercise classes. Cycling, kickboxing, and boot camp classes all offer opportunities to get an intense workout in a community setting. Working out with others also promotes a sense of accountability and can keep you coming back for the community support.

    If high intensity group workouts aren’t your thing, you can always find classes on yoga, Pilates, or even dance.

    Bring Personal Training Home

    There is a wide variety of indoor workout programs available now, from popular DVD programs like P90X to free programs available on TV or the Internet. Finding the right one for you might take some research, but usually you’ll just need a TV screen or computer monitor, some basic equipment and enough space to work out. That’s what we call a low barrier to entry.

    In Closing

    For outdoor enthusiasts, it can be difficult to stay active when it’s too cold to venture outside. But by finding the right indoor exercise opportunities, motivating yourself to start them and then maintaining a consistent schedule, you can stay healthy and active in the winter months. You may even find something you want to work into your routine year round.


    This post was posted in Education

  • Retail Tips for Massage Therapists

    Posted on January 19, 2017 by Core Products

    By Brian Acton

    retail-tips-for-massage-therapistsMost massage therapists didn’t get into their career to become salespeople: they were simply following their passion for massage. As a result, massage therapists sometimes lack the necessary experience or feel morally conflicted when it comes to selling retail products at their practice.

    But selling products to your clients doesn't need to be difficult or shady. You can actually help your clients by connecting them with products they love and increase the profitability of your practice in the process. If you’re wondering how to get started, here are a few tips for achieving retail success at your massage practice.

    Stock the Right Products

    First things first, you need to stock the right products. Stick to products that you believe in - products you’ve used and can testify to their quality.

    If you’re just starting out, start simple with a small range of brands or product types. Products could include massage oils, exfoliating treatments, salt or sugar scrubs, and other related items. If your clients share common problems, you should offer real solutions. For instance, if your clients frequently suffer from sprains or headaches, you could stock CorPak hot and cold therapy packs.

    Passively Sell Your Products

    You can start marketing your retail products without having to give a long sales pitch. If you use the products you sell on your clients, you can describe the product and its benefits as you use it during treatment. In this way, you can demonstrate a product’s value firsthand. Your client’s visit is also an ideal time to talk about their pain points, muscle tension and other issues and gently explain the benefits that a product can bestow.

    You can even offer free samples!

    Create an Attractive Display

    If you’re limited to displaying your wares in the massage room, it may be helpful to keep the display small and simple – displaying just one of each item you sell.

    Ideally, you can keep your retail display in a waiting room or entrance. If you have a space like this, you can think a bit bigger use professional shelving, lighting and even scents to create an attractive aura around your products.

    Charge the Right Amount

    If your prices are too low, you might not make enough profit. If your prices are too high, your clients may not bite. Try to find a happy medium – it may take some adjusting. Buying wholesale from suppliers will help you keep your list price down. If you’re truly at a loss, keystone pricing - charging double what you paid for the product - is a good rule of thumb.

    Expand Your Offerings Naturally

    Lastly, you should expand your product offerings as you grow. Don’t buy an entire storage unit full of products before you’ve sold one. Instead, reorder products as they sell, and expand your product offerings based on what’s popular and what your clients are asking for. This way, you won’t end up with a bunch of unwanted inventory on your hands.

    In Closing

    If you sell products you believe in that meet your client’s needs, you can naturally expand into retail without becoming a pushy salesman. Plus, you can help your clients solve problems, diversify the revenue sources for your business, and become a better entrepreneur. Happy selling!


    This post was posted in Education

  • Five Ways to Wake Up Without Caffeine

    Posted on January 14, 2017 by Core Products

    By Brian Acton

    wake-up-without-caffieneWhen Americans need to wake up, they overwhelmingly turn to caffeine. Around 83% of U.S. adults drink caffeine, and for many of us there’s no better pick-me-up. But if caffeine’s not your thing - or you’re considering cutting back - there are other ways to jumpstart your morning and provide you with the energy to tackle your day.

    Here are a few ways you can wake up without resorting to caffeinated assistance.

    Workout

    It can be hard to muster the motivation to get moving in the morning. But exercise releases endorphins that make you feel good and help you stay alert and focused. If you’re strapped for time, even short workouts can make a big difference. If morning workouts aren’t your thing, lunchtime exercise can help you combat afternoon lethargy. Plus, when the day’s over, the knowledge that you already got in your day’s workout is icing on the cake.

    Eat an Apple

    Apples contain no caffeine, but they do supply natural sugars that provide a quick jolt of energy in the morning. In addition, the fructose contained in apples takes longer to digest and can provide a sustained energy boost longer than a cup of coffee. Highly caffeinated beverages can also lead to a caffeine crash that you don’t get with apples. And apples are arguably healthier than coffee if you add sugar, syrups or creamers to your morning joe.

    Cold Showers

    You might think a cold shower is akin to torture first thing in the morning. But cold showers can wake you up and get your blood pumping, much more so than hot showers. If you need to ease into the cold shower, you can turn the water cold for the last minute before hopping out to towel off. If you really want to start slow, you can even splash cold water on your face in the morning.

    Optimize Your Wakeup Time

    If you constantly hit the snooze button or sleep to the last possible second, you may not be giving your body enough time to naturally wake itself up. Sleeping as late as possible could keep you in a lethargic funk when you need full brainpower - like at an early morning meeting.

    Also, it can help to wake up at a set time every day. Our bodies follow a circadian rhythm - basically, your body’s internal clock - that follows the 24-hour cycle of a day. If you wake at different times each day, your body will be less able to control internal processes that help you naturally wake up. But if you wake up at the same time every single day (including weekends) you can potentially get better sleep and wake up naturally in the morning.

    Challenge Your Mind

    Brainteasers such as puzzles, crosswords, or Sudoku can help your mind shake off sleep and focus. Performing low-pressure mental activities can help you become alert before your day kicks into high gear.

    In Closing

    While caffeine is a viable shortcut, following these tips instead could make your life easier in the long run by breaking your reliance on caffeine. If you’re feeling extra motivated, you can even try to amplify the effect by combining a few of these methods. You may surprise yourself and learn that you don’t need caffeine as much as you think you do!


    This post was posted in Education

  • Three New Year’s Resolutions for Better Joint Health

    Posted on January 9, 2017 by Core Products

    By Brian Acton

    joint-health-blogA new year is both a time to reflect on the year that has passed and an opportunity to plan your next priorities for self-improvement. One goal worth striving for is better joint health, and if this has been on your mind, you may be planning to make joint health a focus for next year.

    But to improve your joint health, you’ll need an action plan. To develop one, you’ll have to break down your focus on joint health into specific priorities with actionable to-do lists. Luckily, we have a few resolutions you can make to improve your joint health, along with suggestions on how you can get there.

    Start an Exercise Routine

    If you want to promote joint strength and mobility, one of your first priorities should be establishing a regular exercise schedule. Exercise promotes joint stability, flexibility and even pain reduction among people with osteoarthritis. There are many ways you can get started:

    • Daily walks: Simple, accessible and easy to schedule.
    • Exercise classes: Exercise classes can be a fun way to engage in a social activity while breaking a sweat. Plus, putting yourself on the calendar for a class can your likelihood of committing to the workout.
    • Low Impact Exercise: If your joints are frequently painful during common movements, low impact exercise like swimming is easier on the joints.

    Establish a Joint-Friendly Diet

    Losing weight can increase your joint function and reduce joint pain. Combined with the exercise we mentioned above, a healthier diet can help you shed pounds and make a major positive difference for your points. Of course, this includes common sense adjustments like cutting back on sugar and eating more vegetables. But there are also specific foods you can eat that are good for your joints.

    • Calcium Rich Foods: Calcium-heavy foods such as dairy, white beans, broccoli and canned fish are good for bones and joint health.
    • Vitamin D: Vitamin D keeps your bones strong and can help. While sunshine is one of the primary providers of Vitamin D, we can also get it form fatty fish such as tuna, salmon and mackerel.

    Get a Good Night’s Sleep

    A good night’s sleep is important to so many factors related to both our physical and mental well-being. Joint health is one of those factors. For instance, a lack of good sleep has been shown to increase vulnerability and sensitivity to joint pain. Getting a good night’s sleep can also help you stick to your diet and exercise routine. Here are a few ways you can promote good sleep:

    • Follow the Above Resolutions: Eating right and exercising can help you get a good night’s sleep.
    • Avoid Sleep Inhibitors: Before bed, certain things can hurt our chances for a good night’s sleep. Avoid cell phones, caffeine, fatty meals and other sleep inhibitors before bed.
    • Establish a Schedule: Go to bed and get up at the same time every day. This helps your body establish a predictable rhythm for sleep.

    In Closing

    Healthier joints are a worthwhile focus for next year, but you’ll only be able to attain them by setting achievable goals and then coming up with a plan to meet those goals. By setting your goals, establishing your plan and staying consistent, you’ll can make real progress toward healthier joints in 2017!


    This post was posted in Education

  • Tips for Creating the Right Massage Environment

    Posted on January 3, 2017 by Core Products

    By Brian Acton

    massage-environmentIf you’re a qualified massage therapist, you have the training and experience necessary to deliver impeccable service that positively impacts the lives of your clients. But attracting and retaining clients is more than just delivering a great massage. You should keep your clients’ entire experience in mind, and that includes their physical surroundings when they come visit you.

    The right environment can help to put your clients at ease, make them feel comfortable and relaxed, and create positive impressions as soon as they enter your business. Whether you work at home or in an office building, you can use these tips to create a relaxing, positive massage environment.

    Choose a Décor Theme

    Instead of buying random items for your wall and office, you’ll want to start with a theme. Think hard about who your clients are, as well as the message you wish to send. Is your client base primarily made up of young professionals or retired people? Is your practice focused on helping with injuries or promoting relaxation? You’ll want to pick your décor with an eye for both the experience you wish to provide and the preferences of your client base.

    Lighting

    Lighting is important. Fluorescent lighting is prominent in offices and retail stores, and doesn’t have a reputation for positively influencing our health. Natural lighting, on the other hand, is a fantastic alternative to fluorescent lights or glaring light bulbs. Skylights and windows let in natural light that you can control using curtains. Of course, many massage clients prefer a dim room to help them relax, so lamps with dimmer switches are great for creating a low lighting effect.

    Artwork

    You want your clients to feel relaxed and comfortable, and your artwork should reflect that. Choosing images of nature with some depth - such as rolling meadows, forests, or other landscapes - can help to promote this feeling. You’ll want to avoid busy or abstract artwork or images of buildings or traffic, which can remind us of stress.

    Nature

    Speaking of nature, incorporating some natural elements into your massage space is a great way to bring beauty indoors. Rocks, plants, crystals, or a burbling decorative water fountain can help your clients envision a calm outdoor space. Even a nice bouquet of fresh flowers in your waiting room can add a nice visual and aromatic effect.

    Spacing

    You and your clients should be able to move freely about your workspace and massage room. You need to be able to navigate your workspace to do your job, and you want your clients to feel comfortable in a free-flowing environment. Make sure there are no obstacles - shelving, boxes, etc. - blocking your client’s path to the massage table.

    Random Tips

    Let’s close out with a few miscellaneous tips, shall we?

    • Keep it Clean: whether your office is at home or in a commercial building, your space should be kept clean and clutter-free. Having a dirty or cluttered workspace can damage your credibility.
    • Sell Yourself: Have your certifications and credentials up on display in a prominent place. Your clients will appreciate knowing you’re a licensed professional.
    • Temperature: Your clients will be in some form of undress – make sure the temperature in your office isn’t too cold.

    Get Feedback: Your clients are all individuals with different preferences. Feel free to solicit opinions from any clients that are comfortable sharing feedback. By learning what makes your individual clients tick, you can better create a customized experience for them, increasing the probability of repeat business.


    This post was posted in Education

  • How to Travel for the Holidays with Arthritis

    Posted on December 27, 2016 by Core Products

    By Brian Acton

    arthritis-travelMillions of Americans travel for the holidays every year, using every combination of transportation available to get to their friends and family. The Automobile Association of America is estimating more than 103 million Americans will travel in the year-end holiday season. And while traveling can be a stressful experience for anyone, arthritis presents a very specific set of challenges.

    Joint pain and discomfort caused by arthritis can easily flare up due to travel triggers. With that in mind, we’ve compiled some common sense tips to help make your holiday trip more comfortable and less vulnerable to arthritis pain.

    Prepare Your Medication

    Do you take medication to manage your arthritis? If so, your logical first step is to make sure you have enough medication to last through your trip. But during a trip, your medication can easily be left behind in a hotel or lost with your luggage. If that happens, you may need to refill your prescriptions in an unfamiliar place. You can keep a list of your medications and doses to prepare yourself in case of emergency.

    One last point: if you’re flying to your destination, you may want to bring a doctor’s note or prescription along with you. This can help if TSA staff has questions or concerns about your medication as you move through airport security.

    Bring the Right Gear

    If you ever use a cane, splint, knee brace, walker, or any other device to help you get around, make sure you bring it with you. It might be tempting to leave aids behind to lighten your load, but it’s better to have it and not need it than vice versa. Travel pillows are another essential for comfortable. If your gear is heavy or unwieldy, try finding smaller or lighter travel versions.

    Use the Right Luggage

    If you’re going to be walking around with your luggage, you may want to try fitting everything into a lightweight, rolling suitcase. Not only will this help you pack only the essentials, it will make the chore of lugging your possessions around more bearable (and easier on your joints). There’s also no shame in asking for help: for instance, don’t be shy to ask your hotel for help getting your luggage to and from your room.

    Be Sure to Get Up and Move

    Whether you’re driving, flying, or riding, sitting for too long without moving and stretching can result in stiff and painful joints. If you’re on a plane or train, try to get an aisle seat so you can stretch out a little and get up to walk occasionally. If driving, try to stop for some exercise along the way. Long sedentary periods can make arthritis symptoms worse, so you’ll want to get up and move to keep them at bay!

    …But Set Your Boundaries

    While we just extolled the benefits of activity, we don’t want you to overextend yourself. Don’t risk injury or flare-ups by trying to go too fast or too far. This applies both to the time you spend travelling and the time you spend at your destination. It might mean you have to skip that nature walk or ask someone else to carry heavy gifts in from the car. Try to get exercise, but not the wrong kind that could leave you in pain.

    In Closing

    There’s no reason your holiday trip with arthritis can’t be happy and carefree. But you’ll increase your chances of a great holiday if you prepare now to reduce the chance of debilitating joint pain. The key is careful planning, preparation and vigilance. Happy travels!


    This post was posted in Education

  • Five Things to Avoid Before Bedtime

    Posted on December 13, 2016 by Core Products

    By: Brian Acton

    things-to-avoid-bedtimeGetting a restful, rejuvenating sleep requires more than a reasonable bedtime. It can be just as important to properly set yourself up for a good night’s sleep. Our activities leading up to bedtime can actually have a profound effect on our quality of sleep. There are several activities that can actually hinder your ability to get a restful night of shuteye.

    Here are five things to avoid before bed if you want a healthy, refreshing night’s sleep:

    Alcohol

    Anyone who’s suffered a hangover already knows that too much alcohol will not help you feel rested and refreshed. But, since alcohol can help you doze off quickly, you might think a few drinks can help you get your rest.

    But alcohol can actually have the opposite effect. Drinking alcohol increases the likelihood of snoring. It also can increase the amount of times you need to wake up to use the bathroom. Finally, once the alcohol has metabolized in your system, you actually are more prone to fitful, restless sleep.

    Technology

    Our cell phones, tablets and other gadgets can dominate our waking lives, and it can become difficult to separate from them. But tech can hurt your chances for a good night’s sleep in a number of ways:

    • Sleep Cycle: the light produced by cell phones, laptops, and television screens has been shown to restrict the production of melatonin, the hormone that regulates your sleep cycle.
    • Alertness: technology that keeps you engaged – like video games, or work emails – keeps your mind active and alert. This can make it harder to relax and fall asleep.
    • Wakeups: if you keep your television on or your phone on your nighstand, ambient noise or notifications can wake you up.

    You may want to avoid tech for at least a half hour before bed and turn off all phone notifications except your morning alarm. If you need to relax with some entertainment, try a (paper, not electronic) book.

    Large or Fatty Meals

    Eating a large, greasy, or fatty meal can disrupt your sleep. Your body best digests food while upright. When you’re lying down after a large meal, your body isn’t digesting food in the best way. You’re also working hard to digest your food, which can wake you up. Fatty foods especially tend to decrease the amount of REM sleep we get.

    Exercise

    Strenuous exercise should tire you out, right? Perhaps, but that doesn't mean you’re going to fall asleep immediately after a tough workout. Intense workouts raise our body temperature and heart rate, which can make it more difficult to fall or stay asleep. Avoid strenuous workouts less than a few hours before bed.

    Caffeine 

    Of course you know you shouldn’t drink an espresso right before hopping into bed. But caffeine can affect your ability to fall asleep and stay asleep much longer than you might think, up to six hours or more. That includes the caffeine found in coffee, tea, and chocolate. A good rule is to avoid caffeinated products like these a few hours before bed, and you may want to avoid coffee anytime after noon.

     

     

    Sources

    http://www.popsugar.com/fitness/Reasons-You-Cant-Sleep-22496119#photo-22502340

    http://sleep.org/articles/ways-technology-affects-sleep/

    http://www.dailymail.co.uk/health/article-3516339/Steer-clear-alcohol-avoid-late-night-exercise-sleep-experts-reveal-7-things-NEVER-bedtime.html

    http://www.businessinsider.com/7-things-you-shouldnt-do-before-bed-2016-4


    This post was posted in Company

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