Get better sleep by controlling the noise around you
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Growing up without Central Air, I loved going to sleep with my window open to let the cool summer breezes in. But around 6 AM when the birds began their incessant chirping, I woke immediately, and with irritation, leapt out of bed to close my window. These birds never failed to disturb my sleep.
Now I sleep with a CPAP machine for my sleep apnea, and find that the soft sound of pressurized air flowing through the tube into the face mask, helping to keep my airway open as I sleep, calms me and helps signal to my mind and body that it’s time for sleep.
According to the National Sleep Foundation (http://www.sleepfoundation.org/), noises at levels as low as 40 decibels or as high as 70 decibels generally disrupt our sleep, which means that a dripping faucet is just as likely to keep you awake as is your next door neighbor’s blaring stereo.
Familiar noises, however, can make or break your chance of slumber. If you’re a longtime city girl, the sound of traffic rushing by may soothe you into slumber. For others, it may be the chirp of crickets or the ticking of your bedside clock. It’s the familiarity that counts.
To fall asleep no whatever what your environment, try blocking out unwanted sounds with earplugs or the ”white noise” of a fan or air conditioner. And if the absence of that oh-so-familiar ticking keeps you wide awake when you travel, bring it along.
The more familiar the sounds, the better sleep you’ll have.
Pleasant dreams!
Image: Danilo Rizzuti / FreeDigitalPhotos.net
http://www.freedigitalphotos.net/images/view_photog.php?photogid=851
Routine brings better sleep in older adults
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Sticking close to our body’s natural rhythms brings better sleep for everyone, but according to new research published in the journal Sleep, maintaining a regular daily routine is especially important for the sleep of older adults.
Researchers found that the more subjects kept to a routine in regards to basic daily activities like bathing, dressing, and eating, the more likely the were to fall asleep quickly, sleep more efficently, and experience better sleep quality and less insomnia.
Definitely something worth sharing with the older loved-ones in your own life.
http://www.freedigitalphotos.net/images/view_photog.php?photogid=982
How tv time steals better sleep
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I came across some great sleep tips the other day in a newsletter I receive called “Mark’s Daily Apple“.
Here’s a paraphrased version of how TV can affect your sleep and what you can do about it.
TV is entertaining and even instructive, and most of us can’t even imagine what life would be like without it. But can turning it off bring better sleep?
Here’s what Mark Sisson, author of The Primal Blueprint has to say about our much-loved televisions:
“TV disrupts good brain patterns, is subtly stressful to your body, and can keep you up too late. Especially avoid the evening news, which is usually focused on anxiety-inducing topics that are anything but peaceful. TV left on all night as a comfort actually disrupts good sleep and the production of growth hormone, so skip that, too.”
Bottom line? Don’t be a slave to your television! Take advantage of technology that allows you to record your favorite shows to watch when you want to watch them. Sisson even suggests unplugging the “idiot box” except on weekends or other scheduled days.
Knowing what we know about sleep and weight, sleep and mood and so many other factors, isn’t re-evaluating your TV-watching habits worth a lifetime of better sleep? Perhaps you’ll find you can live without many of your favorite shows after all.
Image: Salvatore Vuono / FreeDigitalPhotos.net
Too tired for sex? You’re not alone.
By · CommentsCan you remember the last time you and your partner made love?
Don’t bring on the guilt just yet. You’re not the only one.
Work, kids, relationships, home and social responsibilities are enough to deal with. But 24/7 technology-induced availability throws enough stress in the mix to make any 21st century citizen more inclined to sleep than make love if a break in their overwhelming lives ever comes.
The latest poll from the National Sleep Foundation reveals that among married people or couples living together, around 1/4 are frequently too tired for sex. And in their 2007 poll, which focused specifically on women, one-half of women polled said that when pressed for time, sleep (52%) and exercise (48%) were the first things they sacrificed. One-third said they that they skipped sex when they ran out of time or felt too sleepy.
High numbers, when sex is so vital for intimacy. And especially when it’s such a good way to slide into slumber.
How about it? This week, schedule a love-making, bedtime rendeuvous and reap the benefits of better sleep and a better relationship.
http://www.flickr.com/photos/gre/ http://creativecommons.org/licenses/by-nc-sa/2.0/
Sleep tips from Dr. Breus
By · CommentsCan’t wait to cultivate better sleep habits? Check out the following short video from “Good Morning Arizona.”
http://www.azfamily.com/good-morning-arizona/Getting-a-good-nights-sleep-80468032.html
In it, Dr. Breus, one of the experts who helped create the Sleep Diet for my Glamour article, shares some of his tips for better sleep. A sneak peak for those of you eager to hear more about sleeping better to lose weight!
