Wellness insights for a happy, healthy, and peace-filled life
Sunday, June 26, 2011
WebMD: The Benefits of a Good Night's Sleep (5-8)
The Benefits of a Good Night's Sleep (continued) 5. Put Your Neck in Neutral
Ban Blue Light in the Bedroom
Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep. Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.
Napping makes matters worse if you have trouble falling asleep. But if you must nap, keep it brief, 20 minutes or less -- and do it early in the day. Any shut-eye within eight hours of your bedtime can sabotage a good night's sleep. Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.
Block the Clock
When you glance at the clock in the wee hours of the night, your sleep will suffer. You worry about how few hours are left before your busy day begins. Clock watchers should put their alarm in a drawer, under the bed, or turn it away from view. Tip: Use black tape for the blue LED digital clocks on the bedroom DVR.
Try a Leg Pillow for Back Pain
Mild low back pain may not wake you, but it can disrupt the deep, restful stages of sleep. A cushy solution is to place a pillow between the legs for better alignment of the hips and reduced stress on the low back. Tip: Back sleepers can tuck a pillow under their knees to help ease pain at night.
Web MD says: "If you wake tired with a stiff neck, blame your pillow...Your pillow should be just the right size to support your neck in a neutral position."
6. Seal the Mattress
Web MD says: "[Your mattress] can fill with mold, dust mite droppings, and other allergy triggers. Avoid these sleep wreckers by sealing your mattress, box springs, and pillow."
7. Reserve the Bed for Sleep and Sex
No explanation needed!
Web MD also says: "The best sleep temperature for most people is between 68-72 degrees."
8. Set Your Body Clock
Web MD says: "Go to sleep and wake up at about the same time every day" and "Get out in bright light for 5 to 30 minutes as soon as you rise. Light is the most powerful regulator of the biological clock."