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How To Feel Refreshed All Day and Enjoy Quality Family Time In The Evening!

By Neil Teasdale

If you're one of the "still" surprisingly many that just

can't get the sleep thing right, keep reading! How many

times a week do you wake up where you can't figure out if

you're getting up or going to bed or you wake up with a

headache, numb leg or that stiff neck that goes right to

the shoulder blade and you can't look left or right, what's

that about? After struggling through a tough day, no way do

you have anything left for family play time in the evening.

There's a time proven, simple method to regain back and

enjoy your full days, but most of us definitely take it for

granted, SLEEP! "I'll sleep when I sleep." If we all could

shift this mindset to, "I need and enjoy my sleep," That

would be a huge step in the right direction. As we age,

depending on how "gracefully," we develop certain health

issues, maybe not serious but nagging enough to stop you

from playing catch with JR. or piggybacking your Little

Princess.Many times we look to doctors and cures for nagging

problems that just might be related to your particular

sleep habits.

So, what does the Sleep in America poll tell us about the

connection between sleep, health and aging? "We reaffirm

what we know from the epidemiology of aging that there is a

very strong correlation between common medical conditions

and a predisposition to sleep disturbances," says Daniel

Foley, an epidemiologist at the National Institute on Aging.

"A person may have several medical conditions that they're

seeing their doctor about and they may be getting treatment,

but they don't feel they're getting better. What may go

unrecognized is a tremendous amount of sleep disturbance and

daytime sleepiness. What may go overlooked is a major sleep

disorder that may be complicating treatment of the other


"The poll results show we need to educate the public and

healthcare professionals about the connection between sleep,

health and aging."

Granted not all health issues can be prevented, but we

shoulddo what's in our control to remain health conscious

day and night. Maintaining health can prevent many of those

nagging old problems. What's the use of working out in the

morning, jogging at lunch, eating right all day then

crashing at 3:00am on that busted imitation "La-Z-Boy"

using your cat as a pillow? Oh! There's that headache, numb

leg, still neck cycle again!!

There are some very simple things you can do to make your

sleep more beneficial for you. You've probably seen these

many times in many forms but this time, it's time to start!

You're going to pin this article up and make an effort to

change your poor sleep habits.

"Sleep is as important as food and air. Quantity and

quality are very important. Most adults need between 7.5 to

8.5 hours of uninterrupted sleep. If you press the snooze

button on the alarm in the morning you are not getting

enough sleep.

"Keep regular hours. Try to go to bed at the same time and

get up at the same time every day. Getting up at the same

time is most important. Getting bright light, like the sun,

when you get up will also help. Try to go to bed only when

you are sleepy. Bright light in the morning at a regular

time should help you feel sleepy at the same time every


"Stay away from stimulants like caffeine. This will help

you get deep sleep which is most refreshing. If you take any

caffeine, take it in the morning. Avoid all stimulants in

the evening, including chocolate, caffeinated sodas, and

caffeinated teas. They will delay sleep and increase

arousals during the night.

"Use the bed for sleeping and sex. Avoid watching TV or

using laptop computers. Know that reading in bed can be a

problem if the material is very stimulating and you read

with a bright light. If it helps to read before bed make

sure you use a very small wattage bulb to read. A 15 watt

bulb should be enough.

"Avoid bright light around the house before bed. Using

dimmer switches in living rooms and bathrooms before bed can

be helpful. (Dimmer switches can be set to maximum

brightness for morning routines.)

"Don't stress if you feel you are not getting enough sleep.

It will just make matters worse. Know you will sleep

eventually, no pressure.

"Avoid exercise near bedtime. No exercise at least 3 hours

before bed.

"Don't go to bed hungry. Have a light snack, avoid a heavy

meal before bed.

"Bedtime routines are helpful for good sleep. Keep routines

on your normal schedule. A cup of herbal tea an hour before

bed can begin a routine.

"Avoid looking at the clock if you wake up in the middle of

the night. It can cause anxiety. This is very difficult for

most of us, so turn the clock away so you would have to

turn it to see the time. You may decide not to make the effort

and go right back to sleep.

"If you can't get to sleep for over 30 minutes get out of

bed and do something boring in dim light till you are


"Keep your bedroom at comfortable temperature. Not too warm

and not too cold. Cooler is better than warmer.

"If you have problems with noise in your environment you

can use a white noise generator. An old fan will work or you

can listen to soft music on a timer.

"Know that the "night cap" has a price. Alcohol may help

you to get to sleep but it will cause you to wake up

throughout the night. You may not notice it. (It is worse if

you have sleep apnea because the alcohol makes the apnea

worse.) Sometimes people snore only if they have had some

alcohol or may snore worse if they already snore.

"If you have a sleeping partner, ask them if they notice

any snoring, leg movements and/or pauses in breathing. If

you have any concerns see your doctor.

"The proper mattress and pillow can make the biggest

difference in preventing those nagging problems. Educate

yourself on the new advancements in mattress technology and

sleep systems that are designed to provide the right support

to minimize pressure to acceptable levels for different

body types and sleeping postures, maintaining back and spine

alignment. Shift the mindset from the one mattress fits all,

coils and springs to the luxury and convenience of air

mattress beds, adjustable beds, latex beds and memory foam

beds. Not only do these sleep systems provide the necessary

support and comfort, they give you the option to rearrange

the layers for a myriad of comfort levels to ensure you get

exactly what you want in a mattress and not, "just living"

with it.


Now get started and work out while you sleep!!

Make the necessary changes that will help you feel refreshed

and have the energy to get through a busy day and the

stamina to spend quality time with the family at night. Give

yourself and your family the chance for you to "age


Catch my next articles that will cover advancements in

mattress technology.

About The Author
Neil Teasdale

Why Sleep On Coils and Springs When You Can Sleep On Air? We provide the Highest Quality, Luxury and Convenience of air mattress beds, adjustable beds, latex beds and memory foam beds, including mattress toppers and pillows.

Cloud 9 Air Mattress Beds, for more information click:


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