Running first thing in the morning can be one of the best training approaches if you’re looking to shed the extra weight, boost fitness level and achieve consistency for the long haul. Therefore, if you’re looking to start running in the morning, but find it hard to do so, here are some of the best guidelines that can help you wake up at the right time, get ready and get the best out of the early morning run.

Prepare the Night Before

When it comes to achieving success in all areas of life, planning ahead is key. Before you go to sleep at night, make sure to lay out everything for your morning workout. Prepare your clothes, iPod, running shoes, or any other gear you use for your training sessions. Doing so helps ease your mind into the training and gives you more time and mental energy to focus on the workout, thus boosting performance and enjoyment levels.

Enjoy Enough Sleep

If you’re sleep deprived, expect decreased performance, premature fatigue and lack of enthusiasm not only for the workout, but in all areas of life. Poor sleep leads to mediocre results and low productivity levels whether on the running track or at your job. Enjoying at least 7 hours of high quality, uninterrupted sleep during the night will enable you to reach your highest levels in the morning. In addition, 25-minute naps during the day will further assist proper recovery and rest.

Set the Alarm Right

It is all too often that people hit the snooze button repeatedly upon arising; getting out of bed as soon as the alarm goes off is critical. If you find yourself always hitting the repeat button, try placing the alarm clock far away from the bed. After walking to your alarm clock, never rationalize going back to bed; you’ll only regret it later on.

Drink Water

Usually after 7-8 of sleep, your body is brutally dehydrated. In that case, running on empty tanks will leave you feeling dizzy and prematurely fatigued. As soon you get out of bed, make sure to drink at least 2 glasses of water. In addition, make sure to keep your body well hydrated throughout the running session. You could also take a water bottle with you — especially during long distance running.

Eat “Small” Breakfast

The pre-run meal is a subject of great debate, but let me spare you the trouble. The rule of thumb is to eat something light (less than 300 calories) 15-20 minute prior to the run. Good pre-run meals options include: a banana, a slice of bread with peanut butter, an energy bar, or any other food that will kick start your metabolism and provide you with energy for the run without causing you much trouble.

Implementation is where the rubber meets the road, so, be sure to incorporate these simple strategies into your training program. Otherwise, the morning workout may just turn out to be another failed endeavor.

About the author

David Dack is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David Dack, then go to  http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE. If you really want to lose weight fast and forever, this is a proven step-by-step technique that can help. Lose up to 5 pounds each week by just following this simple report.

Most people know that sleeping, especially during ‘normal’ nightly hours, is important for the body. Enough of it has been shown to be essential for academic success in children, while a lack of sleep could be contributing to excess weight. It is all too often that people have disruptive sleep cycles and can not fall asleep initially at night, and so sleep medication is turned to as a solution. Consuming sleep medication not only completely ignores the underlying problem of what is causing sleep issues, but also leads to an increased risk of cancer and premature death.

Sleeping Medication Lead to Higher Risk of Cancer, Premature Death

Sleep is a fundamental need of the body. Since the body is often pushed to its limits on a daily basis, it needs adequate time to recover and rejuvenate. Recognizing the importance of sleep and how to get enough of it will lead to a healthier and happier life, but forcing sleep through sleep medication is backward progress. A new study released by the British medical publication BMJ Open found that those taking prescription sleep aids were 35 percent more likely to develop cancer during the study period than those not taking any.

The study also found that the increased risks occurred at low dose medication, with those ingesting 1-18 sleeping pills in a single year having a 3.5 times greater risk of death than those taking no medication. Additionally, individuals ingesting 132 sleeping pills or more had a 5 times greater risk of premature death.

For as short as 3 months or as long as 4 years, researchers from Scripps and the Jackson Hole Center for Preventative Medicine in Jackson, Wy. tracked 10,531 patients given prescriptions for hypnotic sedatives. Each patient taking sleep medications was matched with at least two patients not taking a medication who were of similar age, gender, and health for comparison.

While the study itself shows the potential dangers of taking sleeping pills, the researchers note that a number of fatalities exist that could have actually been caused by the medication in past years. Seeing as sleeping medication is used routinely by many Americans, the authors of the study estimate that in the year 2010 alone, 320,000 to 507,000 deaths in the United States could very well have been linked to sleeping pills. In fact, the medication likely teamed up with other drugs to perpetuate more deaths from drugs than automobile accidents. Approximately 66 million prescriptions for “hypnotics and sedatives” were filled out to Americans in 2010 according to IMS Health, which tracks drug trends.

Although sleep is an important factor in reaching optimal health, it may be time to drop sleep medications such as zolpidem (Ambien), temazepam (Restoril), eszopiclone (Lunesta), and zaleplon (Sonata).

According to the FDA, you should always seek medical advice from your orthodox medical doctor before attempting any natural healing protocol. If you do, I suggest you find one that knows what natural healing is and how it works using herbs, nutraceuticals and other adjunctive remedies. Only practitioners using drugs are allowed to claim they treat, prevent or cure disease. Natural healing practitioners may not make that claim even if their protocols actually do.

What to do and not to do – How to be Well Through Natural Healing

If you don’t know by now, pathogens are not the causes of dis-ease. They are a sign, signal or symptom of the true underlining cause; and that cause is The HONSTEC Syndrome. Of all the components of this acronym, E is most vital. E stands for Energy-in-Motion. All life depends on harmonious free flowing energy. After all, without life force energy, we cease to exist.

The other six components of this syndrome are contributing factors to the loss of energy, both at a cellular level and the body in general. Pathogenic organisms are merely opportunistic scavengers attracted to toxic, nutrient imbalanced, dehydrated hosts; humans. Regardless, there are steps they we can take to minimize exposure to and proliferation of these pathogens. Here are a few ideas.

To help avoid any infection, you should first stop doing those things that contribute to sickness and start doing those things that contribute to health. Here is a short list:

Stop –

1. Eating junk food; fried, preserved, microwaved, cooked-to-death, commercial, pesticide-laden “stuff.” There is no vitality, energy or nutrients to speak of.

2. Drinking soda filled with sugar, phosphoric acid, preservatives, dyes and other toxic chemicals. Sodas are extremely unhealthy.

3. Eating sugar! Sugar is the number one additive that compromises the immune system, creates an acid pH, lowers tissue oxygen and contributes to sickness and dis-ease. If you do eat any sugar at all, you must do something to negate, block or burn it off. Along with soda, sugar contributes to osteoporosis and the loss of vital minerals.

4. Smoking cigarettes, cigars or use of any tobacco.

5. Eating or drinking commercial, pasteurized diary products — especially if you have a lung infection. To the contrary, raw, UNpasteurized diary provides nutrients and healthy probiotics and therefore is good to consume in moderation.

6. Using your cell phone without an ear piece or Bluetooth connection.

7. Drinking alcohol in excess. One portion; glass of wine, beer or drink per day can easily be metabolized by the body and liver without complications, more than that and you risk having problems including dehydration and nutrient depletion.

8. Avoiding the sun. The sun is the single best way to acquire much needed vitamin D3. Do not use sun screen; however, do not get a sun burn.

9. Negative thoughts about you and your life or your friends or loved ones. Negative thoughts are toxic and will help to create sickness and dis-ease. The number one negative emotion is fear. Fear is usually generated from not knowing. Education and taking effect action remove fear.

Start -

1. Hydrating the body by drinking at least 64 oz. of pristine distilled water daily with added electrolytic minerals. Add an alkalizer to insure an alkaline pH, negative ionic charge and to neutralize the effects of chlorine.

2. Detoxifying the body on a regular basis.

3. Remineralize and fortify the body with a full complex of mineral supplement.

4. Regulating and normalizing glucose.

5. Modulating the immune system with any one of many foods and products including garlic, onions, horseradish, cruciferous vegetables, Asian mushrooms and more.

6. Relaxing by getting plenty of rest and sleep.

7. Oxygenating through regular, effective exercise.

8. De-Stressing by practicing stress releasing techniques like EFT or the Healing Codes.

9. Washing your hands each time you touch possible contaminated articles and especially after shaking someone’s hand. Wash your hands at least three or more times per day. Do NOT use anti-bacterial soap as this only lowers your resistance to infections over time.

10. Avoiding people that are coughing and sneezing or are obviously sick. Although only sick people get sick there is no need to be heavily exposed.

11. Eating a lot of alkaline foods. Pathogenic organisms typically do NOT thrive in an alkaline environment. Eat and juice the following now and forever:

A. Alkalinizing Vegetables

Alfalfa, Barley Grass, Beets, Beet Greens, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Chard Greens, Chlorella, Collard Greens, Cucumber, Dandelions, Dulce, Edible Flowers, Eggplant, Fermented Veggies, Garlic, Green Beans, Green Peas, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard Greens, Nightshade Veggies, Onions, Parsnips (caution: high glycemic), Peas, Peppers, Pumpkin, Radishes, Rutabaga, Sea Veggies, Spinach, Spirulina, Sprouts, Sweet Potatoes, Tomatoes, Watercress, Wheat Grass and Wild Greens.

B. Alkalinizing Fruits

Apple, Apricot, Avocado, Banana (caution: high glycemic), Berries, Blackberries, Cantaloupe Cherries (sour), Coconut (fresh), Currants, Dates (dried), Figs (dried), Grapes, Grapefruit, Honeydew Melon, Lemon, Lime, Muskmelons, Nectarine, Orange, Peach, Pear, Pineapple, Raisins, Raspberries, Rhubarb, Strawberries. Tangerine, Tomato, Tropical Fruits, Umeboshi Plums and Watermelon.

C. Alkalinizing Protein

Almonds, Chestnuts, Millet, Tempeh (fermented), Tofu (fermented), Whey Protein Powder, Super Kamut™.

D. Alkalinizing Other

Apple Cider Vinegar, Bee Pollen, Lecithin Granules, Molasses (blackstrap), Probiotic Cultures, Soured Dairy Products, Green Juices, Veggie Juices, Fresh Fruit Juice, Mineral Water, Alkaline Antioxidant Water.

E. Alkalinizing Sweeteners

Stevia, Xylitol (neutralizes).

F. Alkalinizing Minerals

Cesium: pH 14, Potassium: pH 14, Sodium: pH 14, Calcium: pH 12, Magnesium: pH 9

G. Alkalinizing Spices and Seasonings

Cinnamon, Curry, Ginger, Mustard, Chili Pepper, Sea Salt, Miso, Tamari, All Herbs including the following teas: ginger, cayenne, red clover, etc.

H. Alkalinizing Oriental Vegetables

Maitake, Daikon, Dandelion Root, Shitake, Kombu, Reishi, Nori, Umeboshi, Wakame.

I. Potassium Broth Soup

In a large cooking pot cut up fresh, organic vegetables such as cabbage, celery, potato, onions, garlic, beets, carrots, ginger and others. Pour distilled water to top. Simmer for a couple of hours then screen off the vegetables leaving pure vegetable broth. Drink as much as you want.

Remember, you don’t need to adhere strictly to the alkaline side of the chart, just make sure a good percentage of the foods you eat come from that side. Our bodies are alkaline by design and acid by function. The fluids that make up 75% plus of your body must remain alkaline for you to experience optimal health. Maintaining proper alkalinity is essential for life, health, and vitality. Simply, an imbalance of alkalinity creates a condition favorable to the growth of bacteria, yeast and other unwanted organisms. All leading biochemists and medical physiologists have recognized pH (or the acid-alkaline balance) as the most important aspect of a balanced and healthy body.

*Dr. James Chappell is a retired board certified chiropractic primary physician, traditional naturopath, clinical nutritionist, medical herbalist and master formulator with a bachelor’s degree in psychology. Since 1971, he has been an avid health researcher and educator specializing in teaching and incorporating natural healing protocols for chronic, severe and so-called “terminal” illnesses. He does not treat patients or dis-ease. He teaches those interested in advanced natural healing. His books and nutritional products are found throughout the world. His services are sought globally, as well. Contact information: calldrjim@sbcglobal.net 805-646-1193.

Drugstores and Walmarts are promoting walk-in flu shots for the “flu season.” The late and early months of each year seem to be when more of us catch colds and come down with the flu. So what measures can you take to ensure you are not sidelined with nagging colds or a debilitating flu episode? In order to avoid the flu, you need to know ways to boost your immune system.

Just One Popular Immune Booster

Learning of ways to boost your immune system is very important for coping with the cold and flu season. Getting flu shots, recently shown again to be ineffective, is not one of them. All vaccines depress the immune system and can help cause lifelong neurological damage and autoimmune diseases.

Let’s also debunk the concept of “flu season.” Influenza viruses don’t approach in the winter then leave like migrating birds every spring. Influenza microbes simply aren’t seasonal. They’re probably hanging around most of the time waiting for your immune system to get a little weaker.

Most of us know by now that vitamin D3 is necessary to fight off pathogens and protect against inflammation and even cancer. This has become the health movement’s immunity staple, and should also become yours for ways to boost your immune system.

The natural source of D3 is the interaction of the UVB rays of the sun and your skin. The northern hemisphere of the earth tilts away from the sun in late fall and winter. Add the shorter days’ decreased sunshine energy to remaining indoors and dressing to stay warm, and you’ve cut yourself off from the sun. Immune systems are weakened during the winter periods because of vitamin D3 deficiencies.

If you live in a year round warm, sunny area, make sure you get plenty of exposure to direct sunlight – no glass between you and the sun. Glass filters out beneficial UVB rays for vitamin D3 and allows for potentially harmful UVA rays to come through. If your regional climate inhibits sun exposure, take Vitamin D3 supplements. You can check your vitamin D3 blood levels, but many experts recommend five to ten thousand international units (iu) daily in lieu of adequate sunshine exposure.

8 Other Ways to Boost Your Immune System

Elderberry for Cures – Elderberry extracts or syrups have been clinically proven to help get over colds and flu better than Tamiflu. It’s not a drug. So it’s cheaper and without the side serious effects that have been reported for Tamiflu. It may be too late now to make your own elderberry tincture. So by one off the shelf and make a tincture for later and save money. It takes a month for tinctures to “season.”

Protective Supplements – Elderberry is curative. Echinacea herbs are protective. It’s usually sold in tinctures or extracts. Vitamin C is protective and, in large quantities, curative. Zinc is a helpful mineral for protecting against colds. Increase them with the right foods or supplements. This is one of the many broad ways to boost your immune system.

Minimize Sugar – Ease up on sodas, pastries with bleached white flour and such. You’ve probably had enough ice cream during the summer. A few grams of sugar can destroy your white blood cells ability to resist infections for several hours. If you need to sweeten tea or coffee, use raw honey or Stevia.

Eat more Garlic and Onion – Besides being rich in antioxidants and selenium, garlic is antibacterial and antiviral. Both garlic and onions are part of the Allium family, which is rich in sulfur-containing compounds responsible for many of their health-promoting effects.

Exercise – Physical activity should not be forgotten when thinking of ways to boost your immune system. In fact, even walking a mile or two two or three times a week could be enough to make a difference. Exercise helps your lymph system cleanse impurities and promote healthful mood hormones to boost your immune system.

Stress Less – This should be an all year practice. Many consider stress or anxiety as the leading cause for decreased immunity. Lighten up. Try meditation or yoga. Laugh more. Be less critical. Worry less and accept what comes your way, even if it’s not so good. It’s easier to overcome obstacles when you have equanimity.

Sleep – Not necessarily more, but better. Make sure where you sleep is totally dark so your melatonin production will be sufficient. There are melatonin supplements if you feel the need. The five different phases of sleep contain two cycles that are deep enough to refurbish your immune system. You need to sleep through those.

Probiotics – Your body contains ten times more bacteria then cells. Most of them, optimally 85%, should be friendly flora. Friendly bacteria not only attack pathogenic bacteria and fungi,they also trigger appropriate white cell reactions to invaders, and they influence your mental/emotional state. It’s estimated that eighty percent of your 100 trillion bacteria are located in the gut’s flora.

Friendly bacteria are often depleted, especially by GMOs and antibiotics. We all need probiotic foods and supplements. Commercial yogurt is insufficient. Raw milk and raw cheese, fermented foods, and water kefir or milk kefir should be staples.

There are probiotic supplements as well. More bacteria strains with high quantities are the markers you should seek. If you’re forced into taking antibiotics, double up on probiotics.

These are only some of many ways to boost your immune system.

Additional sources:

NaturalNews

NaturalNews

Insomnia is often overlooked as an uncommon sleeping disorder with no global consequence. Insomnia is characterized as difficulty falling asleep and remaining asleep. New research from Harvard Medical School is now shedding light on the effects of insomnia on the world economy, and the statistics are quite startling. The average American worker loses loses 11.3 days in lost productivity annually because of insomnia. Furthermore, insomnia-related lost time costs 63.2 billion dollars annually in the United States.

Medical News Today reports:

Insomnia is sometimes separated into three kinds:

• Transient insomnia – symptoms last for only a few days or weeks at the most.
• Acute (short-term) insomnia – symptoms last for several weeks.
• Chronic insomnia – symptoms last for some months and even years.

All age groups can be affected by insomnia. More adult females are affected than adult males.

Insomnia can lead to anxiety, depression, obesity, poor work/school performance. It can also undermine a human’s immune system, which in turn raises the risk and severity of long-term disease.

In this study, Kessier and team gathered data on 7,428 employees from the American Insomnia Study, which was funded by pharmaceutical company Sanofi-Aventis. The individuals were asked about their sleeping patterns, work performance, among other questions.

They found that 23.2% of the participants had insomnia. While workers aged at least 65 years had the lowest rates of insomnia (14.3%), it affected 27.1% of working women and 19.7% working men.

The authors added that clinical sleep medicine experts independently examined a sample of participants to confirm the reliability of their estimates.

With such a massive economic burden on the country caused by insomnia, Kessler believes screening and treatment programs for workers should be set up. However, insomnia is not seen as an illness. So its effect on lost working days or man-hours is ignored by employers.

Sleep is very important, especially for young children who are in school. Researchers from the University of Alabama at Birmingham (UAB) say that 3-5 year olds need 11-13 hours of sleep each night, while 5-12 year olds need at least 10-11 hours. Adequate sleep is essential when it comes to a child’s academic success and overall health.

HealthDay News reports the following:

“From memory to judgment, attention span, emotional stability and even immunity, sleep deprivation negatively affects school-age children,” Dr. Kristin Avis, UAB assistant professor of pediatrics and a sleep specialist, said in a university news release.

“As for adolescents, it’s a common myth that they need less sleep, and can handle only seven or eight hours, but they actually need nine hours of sleep,” Avis said. Adolescents are typically the most sleep-deprived population in school, she added.

A poll by the National Sleep Foundation revealed that 60 percent of children under the age of 18 complained of being tired during the day. Moreover, 15 percent admitted to falling asleep at school.

Anticipating the first day of school, experts say children should start going to bed earlier to avoid these feelings of daytime sleepiness and ensure a smooth transition back to the classroom.

“About a week ahead of school starting, begin to back up their bed-time and wake-up times. This incremental change may start off rough, but it will get easier and ensure they are not miserable on their first day at school,” Dr. Stephenie Wallace, a UAB assistant professor of pediatrics, explained in a news release.

Since missed hours of sleep can add up and have detrimental effects on children, UAB experts recommend that parents remove electronic devices from their child’s room, making it as calm and peaceful as possible.

“On average, there are three to four electronic gadgets in a kid’s room,” said Avis. “It’s been shown that even sleeping with a television on deprives them of 20 minutes of sleep per night, which may not sound like a lot, but adds up over a week’s time.”

The UAB experts noted they are conducting additional research on how poor sleep affects children, as well as how sleep deprivation among kids is linked to safety issues.

Sleep is a precious biological resource affecting everything from mental clarity to fat loss, and new research has found that it may even be associated with your blood pressure. Researchers found that those who slept poorly were a shocking 80% more likely to develop high blood pressure as a result.

HealthDay reports:

In the study, men with the lowest level of the deeper stages of slumber, known as slow-wave sleep, had an 80 percent higher chance of developing high blood pressure than men with the highest level of this restorative sleep.

The link held regardless of other factors, such as obesity or how long the men slept.

“Reductions in the deepest stage of sleep is specifically associated with an increased risk of developing high blood pressure,” said Dr. Susan Redline, the Peter C. Farrell Professor of Sleep Medicine at Brigham & Women’s Hospital, Beth Israel Deaconess Medical Center and Harvard Medical School.

Valerian extract may be the solution you’ve been looking for in order to get a quality night’s sleep. A recent study evaluated the effects of valerian extract on postmenopausal women and found that this herb provided great benefits for the ability to sleep at night.

About 50% of postmenopausal women experience sleep disturbances. One very common sleep disturbance is insomnia. The study evaluated 100 postmenopausal women, 50% of which were given 530 mg of concentrated valerian extract, and the other 50% a placebo for 4 weeks.

Not only has this herb been proven to aid in insomnia, but it also improves, deep sleep, ability to fall asleep fast, and overall quality of sleep.

GreenMedInfo reports the following:

A statistically significant change was reported in the quality of sleep of the intervention group in comparison with the placebo group … Also, 30 percent of the participants in the intervention group and 4 percent in the placebo group showed an improvement in the quality of sleep … Findings from this study add support to the reported effectiveness of valerian in the clinical management of insomnia.

Eating fat won’t make you fat, but any one of these 10 bad eating habits may be contributing to your growing waistline. Many of these you may not even notice you are doing!

Mercola reports:

1. Eating “low-fat”: Low-fat or fat-free foods replace harmless fats with low-performing carbohydrates that digest quickly, causing a sugar rush and, immediately afterward, rebound hunger.

2. Sleeping too little or too much: Dieters who sleep five hours or less put on 2 and a half times more belly fat, while those who sleep more than eight hours pack on only slightly less than that.

3. Drinking soda — even diet soda: Drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better.

4. Eating too quickly: It takes 20 minutes for your stomach to tell your brain that it’s had enough.

5. Watching too much TV: A study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average.

6. Eating off larger plates: One study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates.

7. Taking big bites: Research shows that people who take large bites of food consume 52 percent more calories in one sitting.

8. Not drinking enough water: Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin

9. Eating too late: A recent study found that those who ate after 8 PM took in the most daily calories and had the highest BMIs.

10. Drinking fruity beverages: All juice is high sugar, and the ones that use viscous syrups made mostly from high fructose corn syrup and thickening agents are even worse.

You should wake up feeling refreshed with a clear mental focus and peak physical comfort. When you are sleeping for 7 or 8 hours and you still don’t feel refreshed in the morning, there is something to be concerned about. Here are 7 reasons that this may be happening to you:

Dr. Mercola reports:

1. You sleep poorly and wake with a bad taste in your mouth.

What it’s a symptom of: “Morning mouth” can be a signal of gastroesophageal reflux disease (GERD) or asymptomatic heartburn. Recent sleep studies have shown that up to 25 percent of people who report sleeping poorly without a diagnosed cause have sleep-related acid reflux. But because they don’t have obvious heartburn symptoms, they’re unaware of the condition.

How it interrupts sleep: Acid reflux causes the body to partially awaken from sleep, even when there are no symptoms of heartburn. The result of this “silent reflux” is fitful, uneven sleep, but when you wake up digestion is complete and you can’t tell why you slept poorly.

2. You toss and turn or wake up often to use the bathroom.

What it’s a symptom of: Nocturia is the official name for waking up in the middle of the night to use the bathroom. The National Sleep Foundation estimates that 65 percent of older adults are sleep deprived as a result of frequent nighttime urination. Normally, our bodies have a natural process that concentrates urine while we sleep so we can get six to eight hours without waking. But as we get older, we become less able to hold fluids for long periods because of a decline in antidiuretic hormones.

How it interrupts sleep: For some people, the problem manifests as having to get up to use the bathroom, and then being unable to get back to sleep. Once middle-of-the-night sleeplessness attacks, they lie awake for hours. But for others the problem is more subtle; they may sleep fitfully without waking fully, as the body attempts to send a signal that it needs to go.

3. Your jaw clicks, pops, or feels sore, or your teeth are wearing down.

What it’s a symptom of: Teeth grinding, officially known as bruxism, is a subconscious neuromuscular activity. Bruxism often goes on without your being aware of it; experts estimate that only 5 percent of people who grind their teeth or clench their jaws know they do it until a sleep partner notices the telltale sound or a dentist detects wear on the teeth. Jaw clenching is another form of bruxism, except you clench your teeth tightly together rather than moving them from side to side. Jaw clenching can be harder to detect than grinding, but one sign is waking with pain or stiffness in the neck.

How it interrupts sleep: Bruxism involves tensing of the jaw muscles, so it interferes with the relaxation necessary for deep sleep. And if you’re fully grinding, your body is engaged in movement rather than resting.

4. You move all over the bed or wake tangled in the covers.

What it’s a symptom of: That kind of movement indicates restless leg syndrome or a related problem, periodic limb movement disorder (PLMD).

How it interrupts sleep: Doctors don’t know exactly what causes these sleep movement disorders, but they do know they’re directly related to a lack of deep, restful, REM sleep. The restlessness can prevent you from sinking into deep sleep, or a muscle jerk can wake or partially rouse you from deep sleep.

5. You wake up with a dry mouth or horrible morning breath.

What it’s a symptom of: Mouth breathing and snoring both disrupt sleep by compromising breathing. Look for drool on your pillow or in the corners of your mouth. If you have a partner, ask him or her to monitor you for snoring, gasping, or overloud breathing.

How it interrupts sleep: Mouth breathing and snoring can interrupt sleep because you’re not getting enough air to fully relax. Severe snoring — particularly when accompanied by gasps or snorts — can also indicate a more serious problem with obstructed breathing during sleep.

6. You sleep fitfully, feel exhausted all the time, and wake with a sore throat or neck pain.

What it’s a symptom of: Obstructive sleep apnea is a disorder defined as breathing interrupted by intervals of ten seconds or more. A milder sleep breathing problem is upper airway resistance syndrome (UARS), in which breathing is obstructed but stops for shorter intervals of under ten seconds. The number of people who have sleep apnea and don’t know it is astounding; experts estimate that 20 million Americans have sleep apnea, and 87 percent of those are unaware they have the problem. One mistaken assumption is that you have to snore to have sleep apnea. In fact, many people with apnea don’t snore.

How it interrupts sleep: Obstructive sleep apnea results when the throat closes and cuts off airflow, preventing you from getting enough oxygen. UARS is similar, but it’s usually tongue position that blocks air from getting into the throat. Blood oxygen levels drop, and when the brain knows it’s not getting enough oxygen, it starts to wake up. This causes fitful, unproductive sleep. Weight gain is a major factor in sleep apnea, because when people gain weight they end up with extra-soft tissue in the throat area, which causes or contributes to the blockage.

7. You get a full night’s sleep but feel groggy all the time or get sleepy while driving.

What it’s a symptom of: This signals circadian rhythm problems or, more simply, getting out of sync with night and day. Irregular sleep patterns, staying up late under bright lights, working a shift schedule, using computers and other devices in bed, and having too much light in the room while you sleep can disrupt your body’s natural sleep-wake cycle.

Why it interrupts sleep: The onset of darkness triggers production of the hormone melatonin, which tells the brain it’s time to sleep. Conversely, when your eyes register light, it shuts off melatonin production and tells you it’s time to wake up. Even a small amount of ambient light in the room can keep your body from falling into and remaining in a deep sleep. The use of devices with lighted screens is especially problematic in terms of melatonin production because the light shines directly into your eyes. This light is also at the blue end of the spectrum, which scientists believe is particularly disruptive to circadian rhythms.