Fashion Formula for a Good Night’s Sleep

 

What we wear or don’t wear to bed can have a tremendous impact on the length and quality of our sleep. Just as The Learning Channel’s show: “What Not to Wear” and Glamour magazine’s iconic fashion column: “Dos & Don’ts” offers advice to gain the most successful experiences possible through clothing choices, so too are there certain clothing choices that will ensure a restful night’s sleep. Here’s a handy fashion formula to keep in mind for a good night’s sleep: fabric + fit + accessories − light and noise = a successful sleep soiree.

Temperature is a very important factor in achieving proper sleep. If you are too warm, it may be difficult to fall asleep or maintain sleep and sleep quality. Being hot can lead to frequent awakenings and cause a disruption in sleep cycles. We lose water during REM sleep because of the energy that is required during this state and, if we are too warm already, dehydration becomes a risk. Dehydration lowers the quality of sleep and we may feel sluggish and drowsy during the day. Melatonin is critical to adequate sleep but if our bodies are too warm, not enough of this important hormone is produced and our sense of restfulness is compromised during the day. Being too cool can be just as detrimental to our sleep as being too warm. When we are not warm enough in bed we tend to be restless, uncomfortable, and move about trying to find warmth. The cold may cause preexisting health conditions; such as: arthritis and fibromyalgia to flare up and disrupt sleep. In fact, extreme cold prevents the important REM sleep cycle from occurring. A happy medium in bedtime temperature can be obtained through fabric choice.

Natural fabrics are the best options for bedtime apparel. Silk is the perfect fabric for nightwear because it keeps you cool when you are hot and it helps you reach a healthy warm when you are cold. According to the writers for www.sleep.org , silk “is a magical thermoregulator”. Silk is also a very comfortable fabric which is conducive to relaxation. The retailer www.amazon.com offers a luxurious pair of 100% silk pajamas with average ratings being 4.3 out of 5 possible stars. These silk pajamas made by TexereSilk come in a variety of beautiful colors and are perfect for loungewear too. The item number for this set is: WS0001-LGN-M and it sells for $109.00. Bamboo absorbs moisture, thus, making it another excellent bedtime fabric choice because it helps keep the body at a normal and restful temperature. This fabric helps to keep sweat away from the skin and aids in restfulness. An added benefit to pajamas made out of bamboo is the fabric’s hypoallergenic nature which is beneficial for those who suffer from skin allergies. Bamboo is a very durable material but the fabric is also very soft and appropriate for sleep. This bamboo skimmer is not only comfortable but its also very fashionable. The gown found on www.amazon.com is made by Yala Designs and is on sale for $62.00. With a rating of 4.7 out of 5 stars, this bamboo skimmer is a bedtime bonanza! Perhaps the most traditional fabric for bed is cotton with both our sheets and our nightwear often consisting of this material. Cotton provides physical comfort to the sleeper as it is smooth and not heavy feeling on the body. It is a “breathable” fabric which allows for air circulation and it is soft to the skin. In fact, every time cotton sleepwear is laundered the softness of the fabric increases. There are so many fun styles, prints, and patterns available in cotton nightwear. Ralph Lauren is an American designer whose Polo brand is very popular among gentlemen. On www.macys.com a whimsical pair of cotton pajama bottoms featuring the iconic polo player print can be purchased for $34.99. These bottoms received a rating of 4.9 stars out of a total of 5 stars and provide the wearer with a soft, lightweight sleep option. The web id. number for these pajama pants is: 180067. These pants pair perfectly with the other cotton Polo shirts available on the website and together make a match made in Sleepsville.

The fit of our nightwear is an obvious key to a good night’s sleep but this factor also plays into one’s individual style preference. If our pajamas are too tight or too loose, we are more likely to toss and turn and be physically uncomfortable in bed. Tight-fitting sleep clothes can compromise circulation and even disrupt digestion leading to nighttime discomfort. Loose pajamas may tangle or fall away leading to awakenings. However, if one psychologically prefers wearing a modest floor-length nightgown, wearing a silk tankini set may be just as uncomfortable to the wearer as flannel pajamas. In other words, psychological wellbeing is just as critical to a restful sleep as physical comfort is to sleep. Furthermore, some people are psychologically and physically comfortable wearing as little as possible to bed, while others cringe at the thought and can’t catch “forty winks” unless they’re wearing their favorite light blue silk nightshirt and socks. Accessories are not only stylish but they can add a functional element to clothing and this concept is also true for the clothing we wear to bed.

Socks, eye-masks, and earplugs are just some of the accessories that can transform sleep from so-so to spectacular. These accessories will add finishing touches to your nightwear and may improve sleep too. We have already seen how temperature plays an important role in quality sleep, so something as simple as wearing socks to bed may improve your sleep, especially, if your feet tend to be cold at night. In an article from www.huffingtonpost.com entitled; “37 Science-Backed Tips For Better Sleep Tonight”, those who had pleasantly warm hands and feet fell asleep quicker than those who had colder extremities. If you are searching for a better night’s rest and your hands and/or feet are usually cold at night, try slipping on a pair of cozy hand warmers or socks before “hitting the hay”. A perfect way to keep feet warm and dry while sleeping is to put a pair of  silk socks on and, as we know, silk is a “thermoregulator”. Retailer www.amazon.com sells men’s 80% spun silk liners from Terramar and the socks are on sale for $10.55. The Terramar Adult Thermasilk Mid Calf Sock Liner received 4.4 stars out of a total of 5 stars and these liners can be worn under wool socks for cold weather activities. If your hands tend to be chilly, www.amazon.com sells Alaska Bear 100% silk glove liners that can be worn to bed. These glove liners are $7.99 and received 4.4 stars.Night accessories can also help with light exposure. Light or too much of it is a detriment to quality sleep. In previous posts we have seen how important the hormone melatonin is to sleep. Melatonin regulates the sleep and wake sequences and is activated by darkness. The more light in one’s bedroom the less melatonin the body makes which, ultimately, compromises sleep and sleep quality. For sleeping areas that have too much light, an eye-mask is suggested to block light and aid melatonin activity. The company Alaska Bear makes a 100% mullberry silk sleep mask that provides the wearer with sufficient darkness and the added beauty benefits of silk on the delicate eye area as silk has been shown to decrease eye puffiness. The spa-quality sleep mask received a rating of 4.7 stars out of 5 and can be purchased at www.amazon.com for $9.99. An accessory can help to eliminate nocturnal noise. A noisy bedroom is also a sleep-saboteur. Nighttime noise causes us to awaken and repeat previous sleep stages while restorative stages like REM are decreased. Noises such as a whisper and computer sound can disrupt sleep on some level. There is growing evidence that nocturnal noise exposure; such as loud neighbors or transportation noise from automobiles, airplanes, and trains may be linked to an increased risk of disease and/or may exacerbate existing conditions. Risk factors for cardiometabolic diseases; like: atherosclerosis, high blood pressure, and diabetes are increased with nightly noise exposure. Risk factors for developing mental illnesses have been shown to increase with sleep disruptions like noise, and existing mental illnesses can be worsened by poor sleep. Children who have Attention Deficit Hyperactivity Disorder or ADHD often experience an exacerbation of the symptoms from decreased or lower quality sleep. Earplugs designed to be worn for sleep can eliminate or greatly reduce noise exposure at night and allow one to stay asleep and obtain a healthy rest. Comfort and fit are the keys to effective sleep earplugs. If the earplugs irritate your ears, you will, most likely, wake up during the night and they may cause ear problems. On the other hand, if the earplugs do not fit in the ear (too loose or too tight) you will not experience proper noise reduction for sleep. It is recommended that one visit an Ear, Nose, and Throat (ENT) Specialist or a hearing healthcare professional to be evaluated for sleep earplugs. The specialist will evaluate your ears, remove any wax, and fit you with a pair of earplugs appropriate for your individual needs. Most earplugs will reduce noise from 15 to 35 decibels of sound with the higher the decibel the greater noise reduction experienced. Although it is recommended that one see their doctor or hearing specialist for earplugs for sleep, sleep earplugs were reviewed on www.consumersearch.com and Hearos Ultimate Softness Earplugs received a very favorable rating based on comfort and noise reduction. The earplugs reduce noise by 32 decibels which is equivalent to the noise made by loud machines and aircrafts. Retailer www.amazon.com sells the earplugs for $6.99 and 20 pairs of plugs come in the package. This product received 4.2 stars out of 5 on the website. In a study cited in a www.sleepfoundation.org article entitled; “Earplugs and Eye Masks Help Promote Sleep”, the use of sleep accessories in a simulated bright and noisy ICU hospital environment revealed biochemical evidence showing the reduction of light and sound resulted in increased sleep quality. The article concluded with the following result of the study; “According to the researchers, the use of earplugs and eye masks resulted in more REM time, shorter REM latency, less arousal and elevated melatonin levels. The study concluded that ear plugs and eye masks promote sleep and hormone balance in healthy subjects exposed to simulated ICU noise and light.” The addition of accessories to nightly routines can increase the length and quality of sleep and should, therefore, be considered for insomnia and/or to improve the restorative effects of sleep.

Sleep deprivation is a major health issue in the United States with 40 million Americans suffering from an ongoing sleep disorder and only 29% saying they get the recommended eight hours or more of sleep per night. These statistics from the website: www.statisticbrain.com paint the picture of the all too realistic poor health situation plaguing many Americans. The increased cases of obesity, diabetes, and cardiovascular disease in the United States have been shown to have some correlation to inadequate sleep. Despite these dismal facts, there are simple and effective ways to improve sleep quantity and quality and greatly reduce disease risk factors and/or improve health. Choosing the right sleepwear and adding nighttime accessories can literally help you sleep and change the quality of your sleep. Ultimately, improved sleep will result in better health. Before you go to bed tonight, remember the fashion formula for a good night’s sleep: fabric + fit + accessories – light and noise = a successful sleep soiree.

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Information from the following sources was utilized to write this post:

1. www.huffingtonpost.com “37 Science-Backed Tips For Better Sleep Tonight”

2. www.webmd.com  Sleep Disorders Health Center

3. www.sleepjunkie.org “Bed Too Hot or Too Cold? Find a Solution”

4. www.sleepcenter.ucla.edu “Sleep and Health”

5. The National Sleep Foundation at: www.sleepfoundation.org “Hear: Sound & Sleep”

6. U.S. National Library of Medicine National Institutes of Health at: www.ncbi.nlm.nih.gov/pubmed23257581 “Noise Health”

7. www.sciencedirect.com “Environmental Noise and Sleep Disturbances: A Threat to Health?”

8.  www.starkey.com “Should you Wear Earplugs at Night?”

9. The National Sleep Foundation at: www.sleepfoundation.org “Earplugs and Eye Masks Help Promote Sleep”

10.  www.consumersearch.com “Best Earplugs”

11. www.everydayhearing.com “The Ultimate Guide to Wearing (and Choosing) Ear Plugs”

12. www.statisticbrain.com for sleep disorder statistics

13. www.amazon.com

14. www.macys.com

15. www.sleep.org

16. Glamour magazine

17. The Learning Channel “What Not to Wear”

Eat Right and Sleep Tight

Sure, everyone knows Thanksgiving dinner is a fast ticket to dreamland because of the tryptophan in the turkey and high glycemic index carbohydrates found in side dishes and desserts but are you aware that other food combinations can also enhance sleep and contribute to better sleep quality. The key to improving your sleep involves a little nutritional chemistry and knowing what and when to eat. Since 2015 is here and many people make resolutions concerning food; i.e.: to lose weight and/or eat healthier, I thought it appropriate to discuss how you can resolve to sleep better with the food you choose.

Getting a good night’s sleep doesn’t mean you have to prepare a Thanksgiving feast for dinner every evening, but choosing foods that contain the vitamins, nutrients, and hormones conducive to quality sleep can truly help in the effort to get more rest. Melatonin is a hormone that helps to regulate sleep. This hormone is activated by darkness and it is a very important antioxidant responsible for protecting cells. Vitamin B6 is critical to the production of melatonin, and a diet rich in this vitamin can result in positive sleep benefits. Research has shown consuming foods with a high glucose index promotes greater amounts of insulin which, in turn, increases a sleep-stimulating amino acid called tryptophan in the brain. Vitamin B6 plays a role in the production of insulin which increases tryptophan. Serotonin is a neurotransmitter that affects sleep as well as other bodily functions; like: mood and demeanor. The neurotransmitter is made by both tryptophan and vitamin B6. The brain, retinas, and some immune system components produce melatonin from serotonin. Melatonin and serotonin have a working relationship. Calcium is important to sleep as it aids the brain in using tryptophan more efficiently and, as a result, melatonin is produced quicker. It also helps to relax our muscles and reduce pain and spasms, and a relaxed, comfortable body is, of course, more favorable for sleep. Sometimes the problem is not so much falling asleep as it is staying asleep, and magnesium can aid us in obtaining quality sleep. Magnesium can help our bodies obtain the appropriate length and degree of sleep. This mineral has a natural “anti-anxiety” effect on the brain which calms the body. Now that you are aware of some of the sleep-enhancing vitamins and minerals, it’s time to put this knowledge into practical use.

When asking the question; “what’s for dinner?” you should inquire further by asking; “what’s for dinner that will help me get a good night’s sleep?”, especially, if you count yourself among the thousands of Americans who suffer from insomnia. The answer would be to eat foods containing plenty of Vitamin B6, calcium, and magnesium. A sample menu of a sleep-conducive dinner; is as follows: A half of a roasted chicken breast (.64 mg of vitamin B6), a spinach (a cup, uncooked at 29 mg of calcium) salad with a cup of avocado slices (.41 mg of vitamin B6) and barley (1 cup of the cooked pearl type contains 35 mg of magnesium and 44 g of carbohydrates) risotto with butternut squash (1 cup of cubed has 59.4 mg of magnesium and 21.5 g carbohydrates) sprinkled with fresh Romano cheese (3 tbsp. at 452 mg of calcium. An example of a dessert to help with your mission to get more zees is a yogurt (2 cups have 620 mg of calcium and 30 mg of magnesium) parfait with fresh cherries (1 cup of sweet, pitted contains 25 g of carbohydrates, 0.0755 mg of vitamin B6, 16.9 mg of magnesium, and 0.0139 g of tryptophan) and bananas (1 medium, cut into slices has 32 mg of magnesium, 5 mg of calcium, 23 g of carbohydrates, and 0.009 g of tryptophan). An example of a rest-enhancing snack eaten one hour before bedtime is: hummus (1 cup of store bought has 36 g of carbohydrates, 0.5 mg of vitamin B6, 95 mg of calcium, 178 mg of magnesium, and 0.1 g of tryptophan) on a slice of toasted whole wheat bread (12.8 g of carbohydrates, 0.0593 mg of vitamin B6, 33 mg of calcium, 25 mg of magnesium , and 0.0253 g of tryptophan). To point out how helpful a snack of hummus and whole wheat toast can be to getting a good night’s sleep, one just has to compare the amounts of tryptophan in a serving of turkey to a serving of hummus. A serving of hummus has almost twice the amount of tryptophan than a serving of turkey. See, I told you that you didn’t have to prepare a pilgrim’s feast every evening to help with your sleep. As with everything, check with your doctor to see if these foods are right for you, especially, if you have dietary restrictions like that of a diabetic diet or other specialized diets. Examples of foods to help you obtain adequate rest were listed but there are some foods and activities you should avoid for proper sleep.

If you want to maximize sleep length and quality through diet, there are two important steps you can take. The first thing you should do is stop all caffeine intake six hours before you go to bed. According to the Food and Drug Administration or FDA; “caffeine can stay in your system for 4 – 6 hours”, thus, all food products and beverages containing this stimulant should be avoided six hours before sleep. For people who are very sensitive to the effects of caffeine, all caffeinated products should be stopped more than six hours before bed or even removed from their diets, altogether. The second step one should take is to eat your last large meal 2 – 3 hours before bed. Consuming dinner shortly before you recline and go to sleep can cause digestion problems and make sleep more difficult to achieve, as stated by the Washington, D.C., National Sleep Foundation. The foundation also recommends avoiding spicy foods in the evening as these products may cause reflux and heartburn problems. A light snack consumed 1 – 2 hours before bed is advisable, especially, if the snack consists of sleep-conducive foods. Foods with diuretic effects; such as: celery and watermelon should be avoided after dinner because they may interrupt sleep with frequent trips to the bathroom. As reported previously, drinking alcohol before bed may initially contribute to a feeling of drowsiness and you may be able to fall asleep more quickly, but sleep quality or REM sleep is greatly compromised. Alcohol can cause disturbances with awakenings from snoring/sleep apnea and needing to go to the bathroom. Diminished REM sleep results in poor concentration, agitation, grogginess, and lowered performance during the day. The quality of sleep is just as important as the amount of sleep you get, and, as you have learned, what you choose to eat or avoid can help improve both of these factors.

Resolutions for the new year often include going on diets, joining gyms for exercise, and giving up vices all in an effort to improve health. But getting more zees should also be an objective because obtaining quality sleep can have a positive effect on overall health and wellness. Getting the right amount of sleep has been shown to reduce one’s risk of diabetes, help control weight, and balance mood among other health benefits. So while you are lifting those weights to improve your physique, try fitting some sleep-enhancing foods into your diet to improve your sleep and, ultimately, your health.

Information from the following sources was used to write this post:
1. “9 Foods to Help You Sleep” from the magazine Eating Well
2. “Foods and Sleep” Mayo Clinic
3. http://www.bitelog.com for nutritional

Side-Sleepers, You Don’t Have to Give Up Sleeping on your Favorite Side

The two areas where CNH is usually found

My “Donut” Pillow Makes Sleep Ducky

Many side-sleepers who favor one particular side often wake up to a very painful ear. This condition could be chondrodermatitis nodularis helicis (CNH) and it is caused by pressure to the outer boney parts of the ear from actions like resting one’s head on a pillow. Certain occupations and activities predispose people to this condition, as well. Wearing a headset for an extended period of time to operate a telephone or listening to music with earphones can contribute to this problem due to the pressure on the ears from the listening device. Similarly, some athletes who wear helmets and other types of headgear are prone to this problem. Other causes of CNH include: trauma, cold, and skin cell changes but the toll this condition takes on sleep are the same; the quality and length of sleep is disturbed. Clearly, sleep is not attainable if one is experiencing discomfort or pain to the ear. And as we know, sleep is very important to our physical and mental health.

 

CNH is found on the helix and/or the antihelix of the ear. The helix is the cartilaginous outer rim of the ear which looks as if the skin is rolled inwards. The antihelix is located below the helix, towards the center and it is comprised of a larger portion of cartilage. An area of CNH is usually a few millimeters in size and it is irritated looking with a central core. Sometimes there is scaly discharge from the affected area. The area usually expands quickly. Middle-aged males are more likely to suffer from this malady but a small percentage of women can also experience this type of ear pain. Although this condition appears to strike older individuals, there have been cases involving infants and children. CNH, on its own, is benign but it continues to reoccur until it is treated. Like all medical conditions, it is best to make an appointment with your doctor so he or she can evaluate the ear nodule and assess the pain. A physical evaluation is necessary because some of the symptoms of CNH are also found in more serious conditions that require prompt treatment. The presence of CNH can also be an indicator of other health problems, which may be more serious, so either way a medical examination is very important. 

The avoidance of pressure to the affected ear is the main goal of treatment upon being diagnosed with CNH and no other serious conditions or contributing issues are present. Obviously, doctors will advise patients to refrain from lying on the painful ear but this is often easier said than done. When one finds a comfortable sleeping position it is difficult to alter this habit, especially, if quality sleep is obtained in this position. Before surgical treatment procedures are considered, other options are given by physicians to aid in the process of taking pressure off of the affected ear. The acquisition of a “donut” type of pillow is a recommendation often made by physicians for the relief of CNH. A “donut” pillow is a round cushion with a hole in the middle, just like a donut, for the ear to set into so no pressure is present when sleeping on the affected side. These pillows sell for $11.00 to as much as $200.00 and are often covered in a stiff fabric. These pillows can double up as chair cushions for hemorrhoid relief and are sometimes plastic-like. “Donut” pillows aren’t always conducive to a good night’s sleep because of their lack of soft fabric and overall stiffness; so it’s important to look for a “donut” pillow with comfort factors. Another option is a DIY earpiece involving an apparatus made from a kitchen or bath sponge. Doctors and/or practitioners instruct patients to take a household sponge and cut an ear-shaped hole in the middle of the sponge so the affected ear can set in the cut-out and ideally contribute no pressure to the sore spots. The ear sponge is held in place with an elastic headband worn across the forehead and securing the ear sponge in place. I have, personally, tried the ear sponge method and it really did not relieve my CNH pain. It seemed like no matter how precisely I tried to trim the ear-shaped spot in the sponge, my ear was always irritated by parts of the sponge. This is just my experience with the DIY ear sponge and I do not want to deter anyone from giving this a try because it has been helpful to some. There are pillows especially designed for CNH with a hole in the middle of the pillow for the affected ear. The pillows also have features like a contoured edge to support the neck and shoulders and non-allergenic fillings. One particular pillow is sold online for $59.95. Versions of these CNH pillows are sold at medical supply stores but it is recommended that one asks their physician about this item before purchasing them. A prescription may be necessary to purchase these items and part of the cost may be covered by insurance. As always, use caution when ordering anything online and make sure it is a reputable website. There is a solution to CNH pain that doesn’t involve purchasing special pillows or conducting DIY projects. The solution is inexpensive, readily available, fun, and; most importantly, it is comfortable and enables adult* sleepers to sleep on their preferred side.

 

I have found that using a travel type of neck pillow eliminates pressure to my formerly CNH affected ear and has resolved all of my pain issues. The pillows that have helped me are designed to fit around the back of one’s neck so the head can be supported on either side of the pillow to rest while traveling, but I have found they work perfectly as a “donut” pillow for sleep. The pillow is shaped like the letter; “u” with the ends of the pillow meeting but not connected, and I use the travel pillow as my bed pillow. I sleep on my right side, so I place the pillow on my bed with the two unconnected ends facing away from me. My head is cradled on the soft pillow with my ear resting unbothered in the “donut” hole. These pillows can be found at most mass retailers and are sold for an affordable average price of $9.62. They are often covered in a soft plush material and come in an array of colors and designs to match any bedroom decor. I purchase the neck pillows in the children’s department because they come in fun designs; like: animals, cartoon characters, and whimsy prints that take boring bedding to the level of nighttime adventure. I own more than one neck pillow so I can change the look of my bedding frequently and so I can make my sleeping environment healthier by regularly washing the allergens and germs off of my pillows and still have a spare in case I don’t have time to do the laundry. Using these pillows makes my bedtime a more relaxing and fun routine, and, as studies show, regularly preparing for bed and looking forward to it is conducive to obtaining adequate and refreshing sleep. These pillows reduce my stress at bedtime and make my bed a comfortable, sleep-inducing instrument. 

Chondrodermatitis nodularis helicis (CNH) is a very painful ear condition which afflicts some side-sleepers. Through trial and error, I have discovered that using a travel/neck pillow as a bed pillow relieves the pressure to the CNH affected ear which causes the condition and the pain. The use of a travel/neck pillow as a “donut” pillow for sleep is an inexpensive, fun, comfortable, and readily available alternative to many of the products and recommendations given by physicians. And, most importantly, using the travel/neck pillow enables me to sleep on my preferred side with no pain. It’s a relatively small price to pay for the essential value of a good night’s sleep!

Combat Insomnia Without Pills

Millions of Americans take prescription drugs that do nothing to resolve the problem for which these drugs are taken. In fact, these drugs are a huge waste of money and cause a worsening of symptoms as well as dangerous side effects. The problem is insomnia and the useless and dangerous solution most often given is sleep aids. Insomnia is a big problem in the United States with greater than 30% suffering from sleepless nights, but the use of sleep aids is an even bigger problem as approximately 10 million Americans “depend” on tranquilizers to sleep. The sale of sleep aids is big business with millions of dollars spent by consumers but those who take these drugs often pay a higher price with their health and sometimes with their lives. The Food and Drug Administration (FDA) has warned pharmaceutical companies that they must post the potential side effects of sleep aids because taking these drugs comes with serious risks. Apart from the fact that sleeping pills do nothing to solve the underlying causes of insomnia and actually interfere with important stages of sleep, some of the side effects of these drugs; include: dizziness, diarrhea, kidney and liver failure, cardiac symptoms, and sleep behaviors; like: sleep walking, sleep driving, and sleep eating.  There are solutions to insomnia that do not involve prescription drugs and restore natural sleep stages.

When it comes to fighting insomnia and getting eight hours of sleep, it is important to keep the bedroom the bedroom. In other words, the bedroom should not be used as an office, an exercise room, a television area, or any other type of room. The bedroom should be devoted to the purpose of good-quality rest and sleep. If the bedroom is associated with other activities besides rest, it often becomes difficult to “switch gears” and relax. This may sound like a “no-brainer” but the bed on which one sleeps should be as comfortable as possible because an uncomfortable bed is not conducive to restorative sleep. An investment in a mattress suited for one’s body and comfort level may be the answer to eliminating insomnia. If the cost of purchasing a new mattress is not feasible, foam or pillow mattress toppers are relatively inexpensive and often help to make beds more cushioning. If a firmer bed is needed, purchase a piece of plywood 3/8-inch thick that fits the length and width of the bed for more firmness. Place the specified bed board either on top of the box springs or, if there are no box springs, on the bed frame and place the mattress on top of the new bed board. The addition of a bed board should make one’s bed firmer and ease back discomfort from a sagging mattress. Attention should also be given to the temperature of the bedroom before one goes to sleep because a room that is either too hot or too cool will have a negative effect on sleep. The temperature in one’s bedroom should be set between 65 and 72 degrees  Fahrenheit and one can experiment with this temperature range to find their ideal sleeping temperature. One’s bedroom should be as dark and as quiet as possible because any type of light or noise from outside will disturb sleep. To ensure good sleep, lower shades on windows and try to block out any ambient noise.

Caffeine consumed even two hours before bedtime can cause insomnia, therefore, all caffeinated drinks and foods should be avoided after 5:00p.m. to promote sleep. Avoid alcohol before bed as well because; although it initially makes one drowsy, it interferes with the quality of sleep and it causes one wake up in the middle of the night. Heavy meals should be avoided before bedtime but one should never feel hungry before going to bed, so a light snack eaten before sleep is the best sleep inducer.

**Exercise reduces and, in some cases, eliminates bouts of insomnia. Brisk aerobic exercise done during the day and light exercise three hours before bed will lessen the time it takes one to fall asleep and it will be easier to remain asleep. The raise in body temperature during exercise followed by a drop in body temperature after exercise signals the brain that it is time to rest and sleep. Regular exercise improves mood, strengthens the lungs and heart, and boosts vitality which all positively affect sleep and promote quality sleep.

The old saying; “Early to bed and early to rise makes a man healthy, wealthy, and wise”, should include something about the good effects of this regimen on sleep. Insomnia and other sleep problems can be decreased by going to bed and waking up at the same time every day because the body can become accustomed to resting at a certain time if a regular schedule is followed and enough sleep hours are had. A regular sleep schedule will also make it easier to wake up in the morning. This sleep schedule should only be altered by an hour later or earlier as any lengthier difference in bedtime will give one the feeling of jetlag.

Drugs are not necessary for good quality sleep and prescription sleeping aids can actually cause sleep-related and other medical problems in the long run. There are more effective and healthful methods to combat insomnia and promote sleep that do not involve medication. By making the bedroom more sleep-enhancing, a little dietary modification, exercise, and creating a sleep schedule; one will have no problems drifting  off to a restorative sleep and their dreams.

**Before engaging in any exercise, acquire your doctor’s permission.

A Christmas Classic

Hi everyone,

Since Christmas is four days away, I thought it fitting to post this classic written by Clement C. Moore. Merry Christmas and Happy Sleeping!

THE NIGHT BEFORE CHRISTMAS
by Clement Clarke Moore

‘Twas the night before Christmas, when all through the house

Not a creature was stirring, not even a mouse;

The stockings were hung by the chimney with care,

In hopes that St. Nicholas soon would be there;

The children were nestled all snug in their beds,

While visions of sugar-plums danced in their heads;

And mamma in her ‘kerchief, and I in my cap,

Had just settled down for a long winter’s nap,

When out on the lawn there arose such a clatter,

I sprang from the bed to see what was the matter.

Away to the window I flew like a flash,

Tore open the shutters and threw up the sash.

The moon on the breast of the new-fallen snow

Gave the lustre of mid-day to objects below,

When, what to my wondering eyes should appear,

But a miniature sleigh, and eight tiny reindeer,

With a little old driver, so lively and quick,

I knew in a moment it must be St. Nick.

More rapid than eagles his coursers they came,

And he whistled, and shouted, and called them by name;

“Now, Dasher! now, Dancer! now, Prancer and Vixen!

On, Comet! on Cupid! on, Donder and Blitzen!

To the top of the porch! to the top of the wall!

Now dash away! dash away! dash away all!”

As dry leaves that before the wild hurricane fly,

When they meet with an obstacle, mount to the sky,

So up to the house-top the coursers they flew,

With the sleigh full of toys, and St. Nicholas too.

And then, in a twinkling, I heard on the roof

The prancing and pawing of each little hoof.

As I drew in my head, and was turning around,

Down the chimney St. Nicholas came with a bound.

He was dressed all in fur, from his head to his foot,

And his clothes were all tarnished with ashes and soot;

A bundle of toys he had flung on his back,

And he looked like a peddler just opening his pack.

His eyes — how they twinkled! his dimples how merry!

His cheeks were like roses, his nose like a cherry!

His droll little mouth was drawn up like a bow,

And the beard of his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,

And the smoke it encircled his head like a wreath;

He had a broad face and a little round belly,

That shook, when he laughed like a bowlful of jelly.

He was chubby and plump, a right jolly old elf,

And I laughed when I saw him, in spite of myself;

A wink of his eye and a twist of his head,

Soon gave me to know I had nothing to dread;

He spoke not a word, but went straight to his work,

And filled all the stockings; then turned with a jerk,

And laying his finger aside of his nose,

And giving a nod, up the chimney he rose;

He sprang to his sleigh, to his team gave a whistle,

And away they all flew like the down of a thistle.

But I heard him exclaim, ere he drove out of sight,

“Happy Christmas to all, and to all a good-night.”

ZZZzzz = Good Night’s Sleep? NO!

Snoring is often associated with a good night’s sleep; however, there is nothing healthy or “good” about the noises that our upper airway makes while we are trying to sleep. In fact, snoring disrupts the quality of sleep one gets, especially, the fourth stage of sleep which is the deepest, most restorative phase of sleep. Quiet, still sleep correlates with health benefits; such as: mental alertness, physical stamina, improved mood, increased creativity, and lower blood pressure. Continued disruptions in the quality of sleep can lead to some fairly significant problems; such as: daytime fatigue, decreased ability to concentrate and be productive on the job, irritability, depression, weight gain, and lowered immunity. Snoring is usually a sign of an underlying medical condition like sleep apnea (abnormal halts or abnormally low levels in breathing during sleep), enlarged tonsils and/or adenoids, and obstructive nasal and palatopharyngeal conditions. If one has ongoing problems with snoring; like: excessive sleepiness, irritability, etc., a medical evaluation and, potentially, a sleep study should be sought. Besides the physical problems related to snoring, relationships can become stressed because it is usually the non-snoring spouse who discovers their partner has a snoring problem and they are sleep-deprived too from the “buzzing” noises of their snoring loved one. In the meantime, here are some quick fix methods to prevent snoring and get a more restorative and healthy sleep for you and your spouse.

1. Avoid sleeping on your back as this is the position where snoring usually occurs. Sometimes the tongue drops back in the throat or excessive neck tissue causes obstruction which, in turn, causes snoring while sleeping on the back. Learn how to sleep on your stomach or side by piling pillows to prevent yourself from rolling on your back. A trick to avoid turning on your back during the night is to place a tennis ball in the back of your pajama top to make rolling on your back uncomfortable.

2. Wear nasal strips, such as Breathe Right nasal strips, to open your nasal passages if you have obstructive nasal problems like a deviated septum or if you have had a fractured or broken nose. If you are aware of palate problems or if you have been informed by a physician or dentist that your tongue or uvula is widened, wear a mouth guard or a dental appliance, like athletes wear, to pull the jaw forward and/or prevent the tongue from dropping back and becoming obstructive to the throat.

3. Do not drink alcohol or take muscle relaxants before going to bed to help with falling asleep because these sedatives will relax the jaw, palate, and tongue muscles which will lead to obstructive snoring and even alcohol-induced sleep apnea. Drinking alcohol before bed can actually disrupt the sleep cycle and deny quality sleep and it may cause frequent awakenings after the alcohol is metabolized.

4. Nasal congestion from allergies, colds, or sinus problems causes snoring because the congestion prevents adequate amounts of air to be taken in through the nose so mouth-breathing starts. Mouth-breathing causes one to snore. Non-sedating antihistamines to treat allergies and antibiotics to clear infections from colds or sinus conditions will resolve the mucus congestion and, as a result, the snoring will end.

5. Smoking is not only detrimental to one’s health but smoking before going to bed also negatively effects sleep and it causes snoring. The chemicals in cigarettes irritate the upper airway tissues and increase fluids in the throat which will lead to snoring. Inhaling nicotine from cigarettes before going to bed will often make it difficult to fall asleep because it acts as a stimulant and this substance has been shown to cause nightmares which, subsequently, contribute to awakenings. It is best to quit smoking because it is the leading cause of many fatal conditions but if you have not yet quit completely, then; at least, stop smoking before going to bed.

Snoring may occur with sleeping but it is not a healthy product of sleep nor is it indicative of good health. However, if one attempts to implement the five practices mentioned, snore-free nights will be on the horizon and a healthier, higher quality of sleep will be obtained.     Free Sample!

Sleep is a “Good Thing”, Martha Stewart

Domestic diva Martha Stewart has bragged about not sleeping very long each night and how this extra time enables her to accomplish many more feats each day – leaving us feeling even more dejected because we do not have enough time to make homemade marshmallows that resemble flowers or sew Victorian costumes for our pets. Martha may be the authority on all things arts and crafts but we should not follow her lead in the health and, in particular, the sleep department. To borrow a phrase; sleep is “a good thing” and you will see why.

Sleeping eight hours each night, or day for you second and third shift workers, is the one thing we can all do to significantly improve our physical and mental health and even add years to our lives. As I reported in my previous post, a long-term study on the effects of sleep found that people who sleep less than six hours per night have a 12% greater risk of early death compared to those who sleep eight hours a night. A longer lifespan is a pretty strong incentive to forgo the late work nights and get adequate sleep. Besides longevity, there are other benefits to getting adequate sleep. Consistent, quality (sleeping through the night without waking) sleep correlates with health benefits; such as: mental alertness, physical stamina, improved mood, increased creativity, lower blood pressure, and weight loss. All of these health benefits have a significant impact on career success as well as making for a happier family and social life. The comprehensive Harvard Nurses Study has determined that people who do not get adequate sleep put their bodies into a fight or flight mode which signals the release of stress hormones and inflammation. The consequence of these stress hormones and inflammation on the body produces a higher risk of obesity, heart disease, diabetes, stroke, and cancer. To consider the effects of sleep deprivation on one’s physical appearance, a lack of sleep actually makes us look older. Our bodies regenerate cells and tissues while we sleep and when this process is disrupted, the outward signs of dark puffy circles around the eyes, wrinkles, loose skin, and uneven, blotchy skin texture all appear to signal this sleep imbalance. Not too many people are happy with looking older than their chronological age. God designed our bodies to function with proper sleep and when we do not sleep our bodies fail and fight to restore themselves with sleep.

The fast pace and loaded schedules of our lives has made caffeine a dire necessity and, unfortunately, sleep is seen as a waste of time. In the short-term, we may be able to achieve more by sleeping less but, in the long-run, the physical, cognitive, and mental effects of sleep deprivation will create problems that will render us unable to accomplish anything. Contrary to what Martha says, we need to sleep those eight hours to stay healthy, live long lives, and make all of those “good things”.

I Hope My Writing Puts You To Sleep!

The orange hot sky stretches after a day of intense labor to reveal one last burst of force

The brilliant amber and fuchsia firmament protests the drifting sensation but there is no recourse

The orb quietly sinks under the purple grey coverlet of dusk and the misty silver sheet rises to sight

The midnight quilt of diamond stars blankets the horizon as if to say “good night”

Sleep is both common and crucial to just about every living thing. All of God’s creations sleep; yes, even plants “snooze” after the sun sets. Okay, green plants don’t sleep in the same sense we do but plants stop making food and oxygen at night because there is no sun for photosynthesis to occur, therefore, plants basically sleep until the first light of dawn. Flowers close their blooms at night to protect themselves from the temperature and to store energy until there is adequate sunlight. Animals sleep and some sleep more deeply through hibernation. Insects show signs of sleep that are similar to human sleep behaviors.  Scientific studies have documented that bees’ bodies relax, their temperature drops, and they become less reactive to disturbances when they sleep just like what happens when we sleep. Of course, humans sleep but we are just beginning to learn how important adequate sleep is to our physical, mental, and social health.  In a 2010 study published in the periodical “Sleep Journal” it was noted that people who sleep less than six hours per night have a 12% greater risk of early death compared to those who sleep eight hours a night. This is a startling discovery; however, one can easily decrease this risk by getting adequate sleep and, in fact, our bodies naturally want to make up for this lack by making us essentially unable to work, think, or do anything else but sleep. The brain shuts down in extreme cases of sleep deprivation and a phenomenon called microsleep occurs. Microsleep is similar to losing consciousness because one is not aware of this condition as it is occurring. This condition can last a few seconds to as long as a minute. Long-term sleep deprivation of laboratory animals has resulted in obesity, hormonal imbalances, and, ultimately, death. Green plants exposed to too much sunlight will die. There is a time for all creation to quit, to recharge, to sleep; and some form of sleep is vital to the proper functioning of living things.

Since sleep is so vital to life, particularly humans, this blog will focus on all aspects of sleep. The intent of this publication is to provide the reader with interesting and accurate information about sleep. There will be interactive opportunities to share information, enter contests, play games, and engage in other fun features. I hope you will become a regular reader of this blog and, in this case, I hope my writing puts you to sleep!