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In Today's Issue
- Fact: Poor Sleep Increases The Risk of Death/ Disease
- Sleep Better With These Tips (Part 1)
- The Healthy Back Institute's Back Pain Relief Journal
Fact: Poor Sleep Increases The Risk of Death/ Disease
Ever lain awake at night and counted the hours till dawn? Isn't frustrating to be in bed and be unable to sleep? With around 18 million prescriptions written every year for expensive sleeping pills... ...it's clear that there's a national epidemic. So, what do doctors do when they can't sleep? Here's the answer. Learn how a retired M.D. Laney Chouest from New Orleans broke his 5-year addiction to Ambien, and now sleeps peacefully without medication. Also, discover how a Licensed Psychologist, Sharon Stein McNamara, Ed.D.fromMinnesota broke her insomnia cycle. Click through today to discover the 7 mistakes that are killing your sleep, and how overcome them...*Disclosure: compensated affiliate*
Sleep Better With These Tips (Part 1)
Dear Reader,
No one knows the value of a good night's sleep better than a person struggling with insomnia, and not getting enough. Those who have this condition either have trouble falling off to sleep, staying asleep or both. Lying awake is frustrating. Lack of sleep is bad for the body, negatively impacts performance on the job and in relationships, plus can even put you (and others) in physical danger behind the wheel of a car.
To help those struggling to sleep, we've pulled together some common sense tips from experts. Here are 10 tips to help you get a better night's sleep... tonight.
1. No blue lights in the bedroom. Surprisingly, the soft bluish glow of a cell phone or tablet, even the TV or a digital alarm clock can be enough to keep you awake. It's thought that the short waves of blue light might inhibit sleep, so turn off any device, or cover blue light displays you can't move with black tape.
2. Avoid naps, as napping during the day makes matters worse if you're having trouble falling asleep at night. If you must nap, keep it to 20 minutes or less, and do it earlier in the day. Any sleep within 8 hours of your normal bedtime has the potential to sabotage a good night's rest.
3. Block your view of the clock, so you can't see the time in the small hours of the night. If you can't see it, you won't be worrying about how few hours you have left. Use black tape to cover the blue LED display on the bedroom DVR.
4. Having mild lower back pain may not be enough to wake you, but it can disrupt the deeper, restorative stages of sleep. Side sleepers can put a pillow between the legs for better alignment of the hips, less stress on the lower back. Back sleepers should tuck a pillow under their knees at night.
Continues below...
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The Healthy Back Institute's Back Pain Relief Journal
Jesse Cannone, co-founder of The Healthy Back Institute, has helped over 50,000 "lost cause" back pain sufferers finally get lasting pain relief. Now, he proclaims... For 15 years their step-by-step system has helped over 50,000 people who've suffered from scoliosis ... herniated discs ... sciatica ... arthritis of the spine ... spinal stenosis ... lower back pain ... upper back pain and more... It only takes a few minutes per day. Click through to read their free report here today...*Disclosure: compensated affiliate*
Sleep Better With These Tips (Part 1) Continued...
5. If you wake tired and with a stiff neck, it's time to look at your pillow.
Pillows that are too flat or too full are equally troublesome. The ideal pillow
should be just the right size to support your neck in a neutral position. For
side sleepers, the nose needs to align with the center of the body; stomach sleeping
is to be avoided as it twists the neck. Likewise avoid craning your neck to see
the TV before bed as this sends you to sleep with an already stiff neck.
6. Allergy symptoms can be a big disruptor of sleep and the mattress you're sleeping on may be the reason for all the sneezing and sniffling. Over time it can fill up with mold, dust mite droppings and other triggers. Your best bet is to seal your mattress, box spring and pillow, in airtight plastic dust proof covers.
7. Use your bed for sleep, sex and nothing else. Not TV watching, no working or Internet browsing. Everything about your sleeping space should be soothing and restful with the best sleep temperature between 68 and 72 degrees.
8. Go to sleep and wake up at the same time each day, even on holidays, vacations and the weekend. This will train your brain/body to follow a healthy sleep/wake cycle. As soon as you get up, get out into bright light for 5 to 30 minutes as this is the most powerful regulator of our natural biological clocks.
9. Cut caffeine, especially after noon, as this substance interferes with the deeper stages of sleep. Even the small amounts in chocolate and decaffeinated coffee can be enough to impact your sleep quality. Start reading labels and you'll find pain relievers and weight loss medications also have caffeine.
10. We know that regular exercise has been found to improve quality of sleep, so long as you don't do your workout too close to bedtime. That after workout burst of energy can keep your from sleep, so you'll want to finish any vigorous exercise 3-4 hours before bedtime.
Watch for Part 2 of our series on insomnia, coming soon.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips
National Institute of Health facts on insomnia:
http://www.nhlbi.nih.gov/health/health-topics/topics/inso/
National Sleep Foundation info on insomnia:
http://www.sleepfoundation.org/article/sleep-related-problems/insomnia-and-sleep
American Academy of Sleep Medicine on sleep hygiene:
http://yoursleep.aasmnet.org/Hygiene.aspx
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