Sleep Tips
Sleep is a necessity, not a luxury. It determines the quality of our waking life. If you are getting less than the right amount of sleep for your mind and body to perform well during the day, you are sleep deprived.
Not getting an adequate amount of sleep can lead to cardiovascular disease, obesity and diabetes. Your body goes through cycles of sleep every night.
During each cycle, the time you spend in each of the 4 stages of sleep changes. This cycle repeats itself every 90 minutes until you wake up. Depending on the length of time you sleep, you will travel through four to five cycles during the night. Sleep becomes lighter as we approach morning and dreams become longer. During the last quarter of the night, Stages 2 sleep and REM or Rapid Eye Movement Sleep occur, wherein most dreams predominate. These stages play a major role in organizing and reorganizing the mind, concentration, mood, productivity, creativity, critical problem solving and athletic ability.
When it comes to sleep, quantity and quality are important. Remember that you should spend 1/3 of your life asleep. It's vital you make the most of it. Sleep experts agree: Most people need 8 hours of sleep, but even 6 hours of continuous sleep is more restorative than 8 hours of interrupted sleep. So stop depriving yourself and get some rest. It's vital for your overall well-being.
6 - 8 hours
When you sleep, your spine should be properly aligned. In other words, it should be in the same position when lying down as when standing. This is critical for reducing stress and enhancing the quality of sleep.
• Poor sleep environment
• Mental stress
• Physical stress
• Improper diet and lack of exercise
• Tossing and turning
Here is what you can do to help overcome these causes and enjoy quality, uninterrupted sleep.
- The bedroom is your ultimate refuge. For restorative sleep, you must set the stage for a proper bedroom environment. It is one of the basic ways to look after your overall quality of life.
- Keep you bedroom quiet.
- Too much light in the bedroom can contribute to sleeplessness or awakenings. Use dark fabric to block light from windows
- The ideal temperature for sleeping is about 18 to 20 degrees. If it gets too hot or too cold, your sleep time may be reduced. Your body temperature drops when you go to sleep. It is important then that you have sufficient blankets to keep warm during the night.
- Hide illuminated clocks from view to avoid clock-watching during the night; it can lead to anxiety over sleeplessness.
- Eliminate TV, computer games, the internet and instant messaging from the bedroom. Condition yourself to use the bedroom only for sleep and sex.
- Good sleep at night is strongly influenced by what happens during the day. One of the most common reasons for insomnia is stress.
- Sleeping with your spine properly aligned is critical for reducing stress and enhancing rejuvenating sleep. Simmons® BackCare® line is designed to help maintain the spine's natural alignment.
- Exercise increases heart and lung fitness and reduces stress, anxiety, and insomnia. It also raises your endorphin level, which reduces pain, relaxes muscles, suppresses your appetite, and produces feelings of general health and well-being. As a result, sleep will be deeper, more efficient, and more restful.
- Eat a healthy breakfast, a substantial lunch, and a light dinner.
- Avoid caffeinated beverages after 2 PM, all tobacco, and any alcohol within 3 hours of bedtime if you want uninterrupted sleep at night.
- Make sure you are sleeping on a mattress designed to minimize movement from one sleeping partner to the other, and large enough to provide comfort and support for two if you sleep with a partner.
- A Simmons® Beautyrest® mattress meets all of these requirements, beautifully.
