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
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
"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
"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"
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
About The Author
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: www.cloud9airmattressbeds.com