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October 2008 - Sleep Better |
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GO homepage > For Your Health
For Your Health:
6 Tips for Better Sleep |
Maybe it feels too cold or too hot; maybe your pillow’s too flat or too fluffy; maybe your mind is preoccupied, worrying or free-associating, anything but resting. Sleepless nights are bad for your health, bad for your skin and just plain no fun. Fortunately, there are easy steps to better sleep.
Something to lose sleep over
According to the National Sleep Foundation, too little sleep raises your risk of obesity, diabetes, heart disease, depression, and car accidents. Getting sufficient sleep makes you more alert, with a better memory and a better mood.
If you’re having difficulty getting enough sleep, it may be a sign of a sleep disorder. But more likely, it’s a sign that you’re not preparing yourself well enough for sleep. These tips may be able to help you get a better night’s sleep without a doctor’s visit or a prescription.
1. Invest in bedding.
Your bed directly impacts how well you sleep. In a Journal for Applied Ergonomics study, 62 adults – whose mattresses were 9.5 years old, on average – reported significant improvements in sleep quality after shifting to a new mattress for four weeks.
After waking up on their new beds, they also reported decreased pain and stiffness in their backs and shoulders. But note that we sleepers get what we pay for: the study found that moderate- to high-priced beds showed greater improvements than cheaper models.
A mattress’ lifespan depends on its quality and frequency of use; estimates range from five to 10 years. But according to the Sleep Council, a UK-based advisory board, if you wake with aches that disappear during the day, or if you’re not sleeping as well as you did last year, then it’s time to replace.
2. Breathe in.
Deep breathing before bedtime serves a few purposes. It cuts stress by bringing restorative oxygen to the body. It also takes your focus off of any stressful thoughts, bringing mind and body together in a soft, lulling rhythm.
You can also try aromatherapy, which uses essential oils (liquid distilled from plants) to benefit your mind or body. Options include body gels, candles (the usual precautions apply), sachets and diffusers, which heat the oils to turn them into a breathable vapor.
If you want to try aromatherapy to promote sleep, lavender has earned high marks from researchers. A 2002 review in Phytotherapy Research found scientific and clinical data to support lavender’s reputation as a muscle relaxant and sedative.
A 2003 International Journal of Neuroscience study confirmed that essential lavender oil led to feelings of contentment and relaxation. It was also found to calm your mind from the sort of busy thinking (the day’s events, tomorrow’s schedule) that can keep you awake.
3. Touch your toes.
Regular, vigorous exercise quickens your heart while you’re doing it, but studies show that it helps you sleep later on. To relax in the short term, try flexibility training, which will also make you more limber and improve your balance.
Gentle stretching and yoga can clear your mind and relieve muscle tension. Done in the morning (when you’re well rested), this helps give you a ‘clean slate’ with which to calmly meet your day. Done in the evening, this helps wind you down for a good night’s sleep.
4. Soak and sip.
A long, hot bath can help you decompress after a long day; it makes a great prelude to sleep. You just have to remember to prioritize it so you’re not losing sleep to take the bath.
If you’re experiencing insomnia, then you shouldn’t think of it as a luxury; think of it as a vital tool to help you get the restorative sleep you need to stay healthy.
And try a cup of warm chamomile tea while bathing. A 2005 study in the Journal of Agricultural and Food Chemistry confirmed chamomile as a mild sedative; drinking the herbal tea raises your levels of glycine, an amino acid known as a nerve relaxant.
5. Dedicate the space.
Libraries are great for studying because they’re designed to do just that one thing – provide a quiet space for you to read and write. Similarly, your bedroom will be a better place for sleeping if you dedicate it to that one thing (and maybe one other thing too).
A bed is no place for a laptop, and a bedroom is no place for a television. Visual stimulation – from the pop-ups, sidebars and dancing mortgage ads of the Internet to the flashing imagery of channel-surfing and many TV shows and movies – sparks the mind and widens the eyes.
Focus on making the room peaceful. If you live on a noisy street, sleep in a room at the back of the house. If you rise later than the sun, make sure your blinds or drapes keep the room dark. Think of your bedroom as your nighttime sanctuary, checking all distractions at the door.
6. Dim the lights.
The hormone melatonin signals your body when it’s time to sleep. It works with the natural circadian rhythm: that is, your body produces little melatonin during daylight and more during the darkness of evening.
Indoors, dim lighting tells your body that it’s almost time to sleep. If you like to read before bed, use a small desk lamp or book light. The light should be strong enough to avoid eye strain but focused enough to illuminate only your book, not the entire room.
© GlobalFit 2008
You should consult your physician before beginning any exercise or diet program. For Your Health articles are offered as introductions to basic concepts and are not comprehensive or necessarily applicable to a particular individual’s circumstances.
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