Article - Getting Those Extra ZZZZ's

Waking up from a good night's sleep can mean the difference between having a good day and just getting through the day. According to a pamphlet from the National Institute on Aging, "older adults need about the same amount of sleep as young adults - between 7 - 9 hours each night." The same pamphlet also says, "If you don't get a good night's sleep, the next day you may be irritable, forgetful, depressed, likely to have more falls or accidents."

Sleeping poorly is not a symptom of getting old, although it may be the result of a medical problem or due to the side effects of medications you are taking. For most of us, however, not sleeping well is probably the result of poor bedtime habits.

There are several cycles that we pass through while we sleep, each having its own characteristic and importance to the overall experience. Deep sleep is the portion of the sleep cycle that is more 'restorative'. But for some people, falling asleep and staying asleep so they can reach that deeper, more restful level is very difficult.

The staff at Dynamic-Living.com has gathered some tips to help you improve the quality of your sleep.

Creating a comfortable environment.

• Block out house and street noises that can startle you awake with a "white noise", a constant sound that covers the intermittent noises. This can take the form of a CD that has bubbling water sounds or the steady whir of a fan or air conditioner.

• Make sure the room temperature is not too hot or too cold and the early morning light is blocked by darkening shades or drapes.

• Have a nightstand or table next to the bed that can keep a telephone, a lamp and a glass of water within easy reach.

The best bed is one that is comfortable for you. If your mattress is too firm, too soft or too lumpy, your sleep will be affected.

In addition, people with certain medical conditions will benefit from additional cushions that position or support a specific part of the body.

• The Elevated Leg Rest is designed to help increase the blood flow to your lower extremities, reducing pain and discomfort more quickly.

• A Back Max Support Wedge System is a 3 piece set of cushions that can elevate your head for reducing acid reflux, your legs to reduce swelling or provide support when you sleep or read on your stomach.

• The Mattress Genie is a cost effective adjustable bed alternative that raises and lowers the head of your mattress with the touch of a button.

• Specialty pillows offer different ways to support your neck and reduce stress on your spine:

  • The Contour Cloud Memory Foam Pillow has a raised roll of foam at the edge of the pillow and a unique crescent-shaped cut-out.

  • The Stress-Ease Pillow is a firmer pillow with a concave center that provides the illusion that you are sinking comfortably into your pillow, yet your neck is properly supported.

• The Contour Cloud Memory Foam Mattress Topper has a unique 3 layer design that eliminates pressure points, a source of many morning aches.

• If you have hot feet or cannot bear the weight of a blanket on your feet, a blanket support holds your covers up to reduce the pressure on your feet.

How you schedule your day can affect how well you sleep at night.

• Get up at the same time every day, including weekends. This helps to reset your internal clock every day and stabilizes the sleep-wake cycle. Late afternoon naps and falling asleep in front of the TV interfere with this circadian cycle.

• Eat your last meal of the day at least 3 hours before bedtime and don't drink a lot of liquids during the evening. Stay away from drinks with caffeine, chocolate and alcohol late in the day.

• Exercise is great for stress release and general health. It is also stimulating, so don't exercise too close to bedtime.

• Getting ready for sleeping includes more than changing into pajamas. Make sure to give yourself time to wind down from the day's stresses and transition to sleep time.

• Reading for work or doing bills can get you geared up again. You'll also want to avoid thrilling movies or intense computer games.

• A bedtime routine like taking a bath, brushing your teeth, even sorting laundry can be rhythmic and therefore relaxing.

Sleep is an activity we take for granted. Poor sleep habits can prevent getting that good night's rest that is so important for maintaining our health and our sense of well being. If you've been tired or have had trouble sleeping for more than a few weeks, go see your doctor to be sure there are no underlying medical issues that need to be addressed. Then rethink how you approach your night time ritual, to assure your best chance at getting your full 40 winks.

© Copyright 2006 Dynamic Living, Inc.
Dynamic Living Newsletter may only be redistributed in its unedited form. Written permission from the editor must be obtained to reprint or cite the information contained within this newsletter.

(return to top of page)